25 OCT 12 -- Squat

When I started today's workout, I spent time on some Cybex machines doing various chest supported rows and also wide grip lat pulldowns. I will probably continue to do this on squat day to help warm up the upper back, shoulders and wrists. Squatting without warming up these upper body muscles and joints is uncomfortable for me.

The training max today is 415 lbs, and it's 5+ day. I used the advice of Jim Wendler, staying with the requisite number.

65% = 270 x 5
75% = 310 x 5
85% = 355 x 5

Using the "big, but boring" or BBB assistance workout, I followed up with deep squats,  using 210 lbs on the barbell and simply doing 5 sets of 10.

Nothing fancy, no going to failure and just worked on getting in what needed to be done.

22 OCT 12 -- Return to the Bench

The bench training max I have adjusted to 320 lbs, an increase of 10 lbs.

It's 5+ day:

65% = 210 x 5
75% = 240 x 5
85% = 270 x 15

The rep target was 12 reps, but I decided on continuing with some extra effort. 

Assistance work:

Incline DB Bench 70 lbs x 20, 15, 12, 12
Barbell Row 225 lbs x 4 x 8

I haven't done barbell rows in a long time. I may split up the rows between dumbbell and barbell rows. I can feel the barbell rows working the lats more directly.

21 OCT 12 -- Dead Lift

Another beautiful day outside. A good day for dead lifting!

Training max is 435 lbs, and it's 5+ day.

65% = 285 x 5
75% = 325 x 5
85% = 370 x 15

Rep target was 10 reps, and I could have put out a few more, but stayed under the red line today.

Assistance work was simply barbell shrugs with 315 lbs for 5 x 10.

I may do some curls and rows tonight at home. For now, I just want to get outside and enjoy what is left of the day itself ;)

19 OCT 12 -- Back in the Saddle

I observed, as forementioned in my last post, a one-week deload to recover from the heavy lifting. Nothing really worth writing about, but during that time I just worked on some chin ups, and these were done at work. I did one strongman event session, this being on the 14th, and it consisted of just a bunch of log presses:

Log Press Poundages/Reps

40 x 15, 85 x 5, 140 x 5, 165 x 5, 210 x 2, 3, 220 x 2, 2, 175 x 5, 5, 5, 95 x 5 x 10.

I plan on working these into a full routine, but that session was just an experiment to see where I was at with these, and what sort of workout I could get from them. Also, applying 5/3/1 to the log press when the routine becomes implemented. They are a lot different than barbell or dumbbell presses, the big factor involving balancing the damn thing. Also, I do them as strict presses when lighter weights are involved, and only add the leg drive when I am close to the top poundages.

Today, the 19th, I trained the overhead press. Starting a new wave, all the poundages go up, normally 5 lbs for presses, and 10 for squats/deadlifts. However, after looking at where I am at with my reps versus weight used, I have decided to modify the weights to get some heavier work in:

Military Press 205 lbs
Dead Lift 435 lbs
Bench Press 320 lbs
Squat 415 lbs

Overhead press day with 5+:

65%  = 135 x 5
75%  = 155 x 5
85%  = 175 x 15

Rep target was 13 reps.

Assistance work today was supersetted chin ups and standing dumbbell presses using the 50-pounders for 5 x 10.

 

12 OCT 12 -- Double or Nothing

My workouts are always second place to the day to day duties and events in my life: family duty and my job. Some people put play before work, however, I cannot say that I am a member of that camp. Often, I work extra hours at work, and in the past there was a time when I was putting in at least twenty hours of overtime per week, every week, for several years. Raising my children and providing for their needs has always been my priority and if there is one thing that sickens me, it's a deadbeat dad. However, I digress...(end of rant)....

Today was a doubled up day. I can't hit the gym tomorrow, due to my work schedule, so I decided to combine two workouts --> bench and squat! It's 1+ day for both movements.

Bench training max is 310 lbs:

75% = 235 x 5
85% = 265 x 3
95% = 295 x 11

I was able to exceed my rep target by one on that last set.

Squat training max is 405 lbs:

75% = 305 x 5
85% = 345 x 3
95% = 385 x 5

Unfortunately, I came up short by 3 on my rep target for that movement. I worked sixteen hours overtime this week, and also burned my arm at work yesterday, singing all the hairs off of my left forearm. (Wahhhh!!!!) Put in notes: tired and sore today, lol.

No assistance work today. Next week, I will be observing a deload week, one that is overdue. The focus will be on conditioning, hill sprints et al.

10 OCT 12 -- Dead Lift 1+ Day

1+ day for the dead lift. Training max is 425 lbs.

Requisite warm up sets, then I hit the working poundages:

75% = 320 x 5
85% = 360 x 3
95% = 405 x 12

The rep target was 11 reps, and I could have cracked off two more, but held at 12. Crisp and fast.

Three singles to assess where I am:

435 x 1
455 x 1
475 x 1

Those ones were also easy and controlled. Good stuff.

Assistance work tonight was simply barbell shrugs: 225 lbs for 3 x 25.

I needed to get back to do some grocery shopping, so I left off there. Tomorrow, if things work according to plan, I'll be training the bench. See you then!

Canadian Thanksgiving

The gym is closed tomorrow (it's Canadian Thanksgiving tomorrow), so I made sure that I got my workout in today. Overhead press day, with the training max set at 195 lbs, and it's the 1+ workout.

Requisite warm ups, then:

75% = 145 x 5
85% = 165 x 3
95% = 185 x 12

I was able to exceed my rep target by 2 reps.

Singles followed, ramping up to assess where I am at with this:

205 x 1
230 x 1
235 x 1

It was evident on the last single that I had even more in me, and I think that 245 would have been feasible. I will wait for the completion of the next cycle before testing again.

Assistance work for today:

Standing dumbbell press 5 x 10 with the 50 pounders, supersetted with:
Bodyweight chin ups 4 x 6

That is a great combination. Chin ups seem to be like mashed potatoes, complementing any sort of meat dinner you happen to be eating, whether it be chicken, steak or pork. I mixed them in to achieve some counterbalance with the pressing, but I have even mixed them in with squats too at times. It's just a great exercise.

Finished up with 3 x 10 hammer curls using the 40 pounders.

Tonight, it will be roast turkey, mashed potatoes blended with mashed yams, fried green beans, squash, gravy, salad, and a dessert of pumpkin pie. After this workout session, I now have an excuse to go up for seconds!

06 OCT 12 -- Squat!

Today's squat training max is 405 lbs and it was a 3+ session.

Requisite warm ups, beginning with 135 lbs and then working up through the 40, 50 and 60% sets. Working sets went as follows:

80% = 325 x 3
85% = 345 x 3
90% = 365 x 9

All were nice and deep and smooth. This is the week to assess where I am with the squat singles, so I popped off three to see what I can handle now:

405 x 1, 415 x 1, 425 x 1

Those felt very manageable. I will assess where I am again on the next cycle. Once per cycle should be plenty of assessment, and also, not to do so too frequently.

Back off sets, to gain some extra work and practice form on deep, heavy squatting. I used the ramping sets and just went backwards:

85% = 345 x 3 then,
80% = 325 x 3

That was it for the squatting.

Barbell curls 85 x 2 x 10, 95 x 2 x 6, 100 x 6.

I noticed in my logbook that I missed rows this week. I'll make sure I get back into those next week, maybe throwing in an extra set to make up for it.

04 OCT 12 -- Bench in Progress

After working a twelve-hour day shift, it's often an interior struggle to get down to the gym for a big workout. However, I was excited at the prospect of seeing what I would be able to hit on my bench press tonight, so I hurriedly got myself ready and made my way to the club with my son.

Bench training max is 310 lbs and it's 3+ day:

80% = 250 x 3
85% = 265x 3
90% = 280 x 13

In my logbook, where I make the sets' calculations prior to the workout, I penned in 14 reps for tonight's rep target. If I had been fresher, I am sure I would have been able to hit this, as I almost did complete a fourteenth (my son, who was spotting me, had to give some assistance at the 2/3rds point).  Yet, working for a living and putting in a long day, one needs to be realistic as to what the target should actually be. Using the 1 RM calculation factor, the ballpark 1 RM is 401 lbs. I am definitely getting stronger.

I wanted to train some singles afterward to assess where I am with these now:

315 x 1
325 x 1
335 x 1
345 x 1

Those were all good reps, smooth and fast with no problems or sticking.

Assistance work tonight was simply incline dumbbell press:

65 x 20, 15 15
70 x 10

That was enough training for tonight. I have to be up by 04:00 to begin a fourteen-hour shift to provide two hours of relief coverage for a co-worker. Therefore, it's nighty-night for me.

Squats scheduled for Saturday....see you then!

02 OCT 12 -- Dead Lift 385

Dead lift day using the 3+ format. Training max is 425 lbs. Requisite warm ups, then:

80% = 340 x 3
85% = 360 x 3
90% =  385 x 13

I could've cracked off at least two more, but decided to stop there. I did, however, add one smooth single at 425 lbs which I lifted and then walked forward to place it on the rack.

Assistance work:

Barbell shrugs 315 x 12, 12, 12, 12 and 335 x 8
Sit ups on the incline board 20 and 15 reps.

Bench press is scheduled for Thursday, Oct. 4th. Stay tuned!

Oktoberprest!

01 OCT 12 -- Overhead Press

I love October. The leaves on the trees are absolutely spectacular right now, the result of a hotter than usual summer. The past few days have seen some excellent weather, and although I worked twelve-hour night shifts all weekend, I felt pumped for tonight's workout.

Overhead training max is 195 lbs and it's 3+ day:

80% = 155 x 3
85% = 165 x 3
90% = 175 x 16

I think I could have squeezed. literally, one more rep, but those sixteen reps were all-out. I exceeded the rep target by 4 reps.

Assistance work consisted of three singles: 190, 205 and then 225.

Standing dumbbell press 50 lbs for 5 x 10.
Hammer curls: 40 lbs x 10, 10, 45 x 8, 50 x 6, and 55 x 6.

I missed barbell curls last week, but was still able to do 20-30 bodyweight chin ups at work over each night, using both overhand and underhand grips on a length of conduit on a ceiling. That should count for some bicep work.

27 SEP 12 -- Squat 345

I was up late again last night, missing out on some important sleep. I'll be working three 12-hour night shifts in a row, starting tonight,  so today's workout started first thing after getting the kids off to school. Lacking optimum conditions, I squeezed this one in, yet was still able to meet today's objective.

The new squat training max is 405 lbs, and it's 5+ day:

65% = 265 x 5
75% = 305 x 5
85% = 345 x 11

The rep target for today was eleven reps, so things are still chugging along.

Accessory work:

Returned to the 75% and 65% weights, respectively, and did 5 reps on each set. The focus was on going deep and maintaining good form. In between sets, I did 5 chin ups at at time, using bodyweight, for a total of 15 chin ups.

No barbell curls today. This was not due to being lazy or tired, but rather, I needed to get back to the house right away to see if my slow cooker was turned on. Before I left for the gym, I had put a beef roast in the crockpot, but after departing, I second-guessed myself as to whether I had turned the applicance on.  Happily, all was well when I returned home.

26 SEP 12 -- When Not To Bench !

Just finished two twelve-hour day shifts. We're in the process of making a bunch of adjustments on the job and both days were very hectic and demanding. Nevertheless, I managed to squeeze in tonight's training session after work, and also, after a quick supper. I said it a few posts ago, do not work out on a full stomach, and I did not heed my own advice. Then again, I rarely do!

Bench training max is up to 310 lbs and it's 5+ day for benching. I know that my 1 rep max is way higher than this, but when I got back into the program in August, I went with what I was capable of doing at the time and starting with 90% of that. My strength is increasing very rapidly, but I will stay on course with what I am doing.

Warm ups, always starting with the empty bar, then the working sets:

65% = 200 x 5
75% = 235 x 5
85% = 265 x 15

I almost got 16 reps, but needed a spot at the 2/3 point where I steamed out. The rep target was 13 for tonight .

Accessory work:

Incline dumbbell press 5 x 10 with the 70 lbs. dumbbells.
DB rows 3 x 10 each side with the 105 lbs dumbbell.

Do not eat before training. Do not perform dumbbell rows on a full stomach, lol.

24 SEP 12 -- Staying With Requisite

I decided that for today's workout, dead lift 5+, I would stay with just the requisite number of reps, as per Wendler's suggestion. "Pick your battles", as he often asserts. He advises to go balls-out on the 3+ week, so I'll save the ball-busting for that set next week. The new training max is 425 lbs:

65% = 275 x 5
75% = 320 x 5
85% = 360 x 5

Accessory work:

Barbell shrugs 315 lbs for 12, 10, 10.
Dumbbell row with the 105 lbs dumbbell for 3 x 10 each side.

The latest focus has been on more dumbbell rows to gain pulling and lat strength. Twice a week, probably on dead lift and bench days, I'll make sure that I get at least 3 sets in on each day.  At some point, I would like to move into the so-called Kroc Rows, but for now, I am just adding rows, conditioning myself and building up the lats.

Focus for September and October:

Rows and Curls twice per week.
   -- Dumbbell rows on dead lift and bench press day.
   -- Hammer curls on mil press day and regular barbell curls on squat day.

Objective is to build pulling strength and to address strength imbalances.

23 SEP 12 -- A New Cycle Begins

Started another cycle, with today being the overhead press portion of it. It was a 5+ workout, using a new training max of 195 lbs.

Warm ups, starting at the empty bar for 15 reps:

40%  = 80 x 5
50% = 100 x 5
60% = 120 x 3

Working sets:

65% = 125 x 5
75% = 145 x 5
85% = 165 x 16

In between coaching squat sets for my son, I worked on some assistance movements:

Standing dumbbell presses 50 lbs dumbbells for 5 x 10
Chin ups at bodyweight for 10, 6, 5
Hammer curls with the 40 lbs dumbbells for 3 x 10

I haven't been doing many chin ups lately, so I'll need to get these in more often, even if it just a few in between sets of pressing movements. Also, I should have stuck with the requisite number of "5" for the last working set at 85%, but I was too pumped to stop. I was listening to some Pantera on my MP3 player, and couldn't stop from going full throttle.

20 SEP 12 -- Deep and Heavy

Squat day, training max is 395 lbs, and it's 1+ cycle.

Requisite warm ups, including an initial set of 135 lbs, just to warm up the upper body and wrists, as well as stretching out.

Working sets:

75% = 295 x 5
85% = 335 x 3
95% = 375 x 8

I met my rep goal for the day, 8 reps, and was able to get the proper depth. Amazingly, no one else was in the gym this morning, making this workout extra enjoyable. Selfish, I love having the whole place to myself when I train...no distractions or having to share the equipment.

For assistance, I went with Wendler's more recent advice of adding extra sets based on the ramping percentages. This meant going backward as follows:

335 x 3
295 x 5
295 x 5

That was it for squats. Each set was high quality and form perfect.

In most of my workouts over the past year, I have seriously neglected biceps curls. Wendler stresses that we throw these in, to achieve the whole body symmetry and balance needed for strength. Feeling like a beginner, I started light and worked out some sets of barbell curls, using the Olympic bar, not the EZ bar.

65 x 10
75 x 10
85 x 10
75 x 2 x 10

Going with the principle of always starting light, this will be the workout which sets things in motion for the biceps. I'll be throwing these in on squat day from now on.

19 SEP 12 -- Bench Press 1+ Day

Tonight's workout went very well.

Bench press training max is 305 lbs and it's 1+ day. Requisite warm ups, then followed by the heavy sets:

75% = 230 x 5
85% = 260 x 3
95% = 290 x 12

My goal was set for 10 reps, but each rep was going up so smooth and fast, that I was at twelve before I knew it.

Assistance work:

Incline DB Press 60 x 20, 15, 15
Dips at BW for 15, 10,  10
Dumbbell rows with the 105 lbs dumbbell for 3 x 10 each side.

We had pizza for dinner tonight, and doing those dumbbell rows, I was wondering if I was going to lose that dinner, lol. Note to self: wait an extra hour before working out after eating a big meal.

17 SEP 12 -- Dead Lift

I wasn't feeling overly ambitious for this workout. Staying up till 3 a.m. then doing the workout at 10 a.m., I was in less than charged mode to begin. However, I did meet my rep goal for the day, and could have put out some more.

Dead lift training max is 415 lbs and it's 1+ day:

75% = 310 x 5
85% = 355 x 3
95% = 395 x 11

Assistance work:

Barbell shrugs 315 lbs for 3 x 10
Dumbbell rows 3 x 10 each side with the 105 lbs dumbbell.

That was a wrap. On a side note, I am amazed at how quickly this summer passed for me. Even this month is past the mark, and the leaves are already changed in colour. I love autumn and it is probably my favourite season, but at the rate that the months are rolling along, the snow will be flying any day now.

16 SEP 12 -- Overhead Press

I took a couple of extra days off due to a sore wrist, a light injury which occurred at work. It's back to normal now.

Overhead press training max is 190 and it's 1+ day. Requisite warm up sets, then the working sets:

75% = 145 x 5
85% = 160 x 3
95% = 180 x 12

This was followed up with two singles at 205 and 225 lbs.

Assistance work:

Standing dumbbell press for 5 x 10 with the 50 lbs dumbbells.
Bodyweight dips 3 x 10.

I spent quite a bit of my rest periods coaching my son on squat form and on leg presses. I like having him there with me and he has taken to weight training with both ease and enjoyment.

12 SEP 12 -- Squatting on a Wednesday in September

Another great workout!

The squat training max is 395 lbs, and today's workout was formatted on the 3+.

Requisite warm up sets, including a warm up at 135 lbs, where I squat, hold in the depth position for a stretch, and then up again for 5 reps. After these, I hit the working sets:

80% = 315 x 3
85% = 335 x 3
90% = 355 x 11

I had my son checking my form on these and was happy to know that they were all ass to grass. 

3 singles at 385, 405 and 415 lbs.

Assistance work tonight was just squatting for 3 x 10 at 225 lbs.

I am on my days off now, having worked two twelve-hour night shifts, so I will be able to take lots of recovery to rebuild after these squats.

10 SEP 12-- Bench 275 x 12

I have an addiction. It's not a bad addiction, but it is certainly time-consuming. I love playing computer chess. Chess is a game which I have been playing since I was 9 years old, having been introduced to it by my dad. Watching him play a game against my oldest sister one day, I decided then and there that I too was going to learn this fascinating boardgame. I've been hooked ever since. While no Bobby Fischer, I can be a tough opponent, and I have learned from every game that I have played, win or lose. As a history buff, another aspect of the game which appeals to me is its origins. Chess is an ancient game, going even beyond medieval times, supposedly back to the Persians, from which the game derives its name (Chess = shah = king). Many peoples have played this game throughout history, both European and Asian.

It was on account of this addiction that I never got to bed till midnight. Deprived of sleep due to my chess gaming, I was feeling stale for the first part of the workout today. Mind you, it was a good workout, but recovery and sleep go hand-in-hand, so I need to focus more on this aspect.

Bench training max is 305 lbs and it is 3+ day.

80% = 245 x 3
85% = 260 x 3
90% = 275 x 12

The rep goal for today was twelve, and I was able to meet it despite how I was feeling. According to the one- rep max calculator, that puts the bench at around 380 or so.

Three singles at 305, 315, and 325.

Assistance work:

Incline dumbbell press 50 lbs dumbbells for 3 x 15 and one final set of 20.
Single dumbbell rows 100 lbs dumbbell for 3 x 10 each side.

I was going to do 5 x 10 on the rows, but the gym was starting to fill up this morning and I just felt like ending things on that account. Trying to do a hard-core workout while seeing a guy doing sit ups on a Pilates ball in the squat rack is just a little too much some days :(

09 SEP 12 -- Deadly Sunday

I just finished working a stint of two twelve-hour night shifts. After waking up this afternoon, I made my way to the gym for a 3+ dead lift session. Although the weather is sort of the pits, overcast and rainy, I was still in a great mood and felt ready to accomplish the workout ahead.

Training max is 415 lbs.

After the warm up sets, I trained 80, 85 and 90% of the set max:

330 x 3
355 x 3
375 x 15

The rep goal was to do twelve, but the deads were going up crisp and fast, and I had the energy to crack off 3 more. Again, the energy was present to do one or two more, but following Wendler's advice, I stayed short of failure.

Assistance work was barbell shrugs for traps and grip:

275 x 20
285 x 10
300 x 10

Incline bodyweight sit ups, with the board on a steep incline: 15, 15, 10

That was a wrap. Tomorrow it's bench and I need some rest, not only from my night shifts, but also to build energy to work through the session ahead.

Reach for the Stars

07 SEP 12

Overhead presses on 3+ week, with the training max set at 190 lbs.

Requisite warm up sets, always beginning with the empty bar for 15 reps, then 40, 50 and 60% of the training max, followed by the working sets of 80, 85 and 90%.

150 x 3
160 x 3
170 x 15

Things were feeling good on that last set, and my goal had been set at 12 reps, but I kept going. I still had enough gas for one more, but stayed "in the tank". After a bit of rest, I followed up with four singles:

185 x 1
200 x 1
210 x 1
225 x 1

Assistance work today was just pressing 115 lbs for 5 x 10, according to Jim Wendler's BBB template.

I work twelve-hours tonight, so I might throw some chin ups in while at work. Nothing like killing two birds with one stone!

05 SEP 12 -- Squat

5+ day for squats.

After the usual warm up sets, I worked off my new training max of 395 lbs:

65% = 255 x 5
75% = 295 x 5
85% = 345 x 12

The last set was supposed to have been 335 lbs, but there was another member using the leg press machine and he took a bunch of the plates I would have been using. As a result, I added a little more based on the plates available and said to hell with it. It was a good set, nice and deep, and I put everything I had into that set.

Assistance work was simply one set of leg press with 720 lbs x 10 reps, and leg curl with 110 x 15 reps. I did the assistance work almost immediately after the final set of squats, resulting in a very good pulse raising workout.

04 SEP 12 -- Progress on the Bench

Tonight's benching went very well. Although Wendler advises to stay closer to, or even at, the requisite number on 5+ week, I went all-out tonight, surpassing my reps goal and gaining satisfaction on some progress.

Requisite warm up sets, then 65, 75, and 85% respectively:

200 x 5
230 x 5
260 x 14

Did some assistance work with incline dumbbell press, flyes, dips and also threw in some triceps rope presses. After working a twelve-hour shift, it was about all I could handle ;)

Back of the Back

I missed out on the rows and chins yesterday, having been tired from night shift. My son wanted to train today, so while he worked on squats, benching and shrugs, I coached him with some pointers on form and gave him some spots and cheers while he benched. The kid is getting stronger already. I managed to fit this mini-workout in between coaching him:

Chins BW x 10, 6, 6, and 8
Dumbbell rows 95 for 2 x 10 each side, then 100 for 3 x 10 each side.

Concluded with a fresh-air enhanced car ride back home :) The sun is shining nice and bright today.

Dead Lift September

There's no better way to ring in the new month than with a set of dead lifts.

My updated working max for the dead lift is 415 lbs. Training the 5+ lifts, I sluggishly made my way through the warm up sets (I worked a twelve-hour night shift, slept a few hours, then hit the gym), then dove into the working sets, 65, 75 and 85%:

270 x 5
310 x 5
355 x 15

My rep goal was 13 reps, but I decided to go a little further and see if I could get a full 15. That set felt great, and I think I could've added two more reps on red line effort.

Assistance work today was a combination of "I'm-not-doing-Jack-Shit" and "Let's train the grip and the traps". No accessory dead lifting, chin ups or rows, but I went at barbell shrugs to strengthen the traps and grip.

225 x 30
245 x 10
265 x 10
285 x 10

Finished up with two sets of 15 incline sit ups, and then made my way for home.

31 AUG 12 -- Overhead Press

I am skipping the deload this week. The program calls for a deload after every wave, but since I am too eager to do so, I'll wait until the end of this new wave before I take one. Two waves, then deload.

The overhead press goes up 5 lbs, so my new working max is 190 lbs, and this week, I'm in the 5+ cycle.

Warm ups starting with the empty bar, then 40. 50 and 60%.

Working sets 65, 75, and 85%:

125 x 5
145 x 5
160 x 15

My rep goal was 13, but I was feeling strong, and decided to see how far I could take it. I could've added another, but stayed "in the tank" instead.

Assistance work was light and smooth: 8 consecutive chin ups at bodyweight, followed by accessory overhead presses for 5 x 10 at 115 lbs (on the last set, I added two reps for a total of 12).

I have been working on the so-called "false grip" while overhead pressing, and it really does work for refining the movement and gaining extra power on it. Thanks to Wendler and others who have written articles on this method.

29 AUG 12 -- Squat

5/3/1 part of the wave concludes with a final squat workout.

Working max is 385 lbs, and after the requisite warm up sets, it was 75%, 85%, and 95% respectively:

290 x 5
330 x 3
365 x 8

I went to the gym after working a twelve-hour shift, but was still able to meet my rep goal for this workout, so I was very satisfied. I added two singles:

405 x 1
410 x 1

During the workout, I kept watching over my son. It was his third time at the gym, so I was supervising him between sets, making sure he doing his movements properly. Along with that, I also got pulled into a conversation about a local controversy in the area I live in, but was still able to do some accessory squatting:

225 lbs for 5 x 8

I focused on low squatting during these accessory sets, ass to grass, and trying to keep perfect form. Staying at 8 reps, everything felt good. Next workout, it will be 5 x 10.

When the new wave commences, I'll be adding 10 lbs to my working max, for a new max of 395 lbs. Things are feeling good, my strength is returning, and I am confident that after a few waves, the ball will be rolling along again as before.

Black Beans, Quinoa and Bench Pressing

Worked a twelve-hour shift today, things went well, and hit the gym after work for a bench press session. I felt energized, having eaten several meals of stir-fried quinoa, black beans, and veggies (supper last night and leftovers today). This food combination works well for keeping carbed up for the workouts ahead. Right now, I am working on cleaning up my eating, drinking lots of water, lots of fresh veggies, fruit and meat.

Bench press working weight is 295 lbs and I'm on the 5/3/1 week of the wave.

Warm ups with the regular percentages, and then 75%, 85%, and 95% respectively:

220 x 5
250 x 3
280 x 10

My goal was ten reps for the last set, so I was not disappointed, and I think I could've squeezed off another one with some red line effort.

Singles: 300 x 1, 315 x 1, 325 x 1

Assistance work:

Close-grip bench press 185 lbs for 5 x 10
Dumbbell rows 85 lbs for 5 x 10 each arm.
Dips at bodyweight 2 x 10 (should've done a third set, but called it wraps as I needed to get back to the house).

Everything felt great and it was satisfying to see a good all-out set.

A Homecoming in August

I'm back!

In the time that I haven't blogged, I've had some ups and downs, death in the family, new job (although at the same workplace...more money, but also more stress), and some sickness too. Just the sort of things that pop up in life. However, I am recommitted to training again, and for the past several weeks, I've gone straight back to my old favourite training method:

Jim Wendler's 5/3/1

I tried cutting loose for a while from it, experimenting with two days per week using a template of an upper body push movement, lower body movement, one pulling movement and a grip training movement. It didn't provide as good of a workout as 5/3/1, was quite boring actually, and the challenge of hitting hard reps at a certain weight percentage was no longer there. The issues are behind me and after finishing up my training on my new job at work (six months of job training), I am now back in the groove and have been churning out the reps again in the gym. I've lost a lot of my former strength, but in the few weeks that I've been back on the program, I am noticing my numbers going up, my physical condition and endurance has improved, and I'm putting on some muscle which had previously dissipated.

Today, I am in the 5/3/1 week of the program, and I trained the dead lift.

My calculated working weight based on an initial 1 RM x 90% = 405 lbs.

After the warm up sets, it was 75%, 85%, and 95% respectively:

305 x 5
345 x 3
385 x 10

The air quality in the gym was bad and the weights were feeling heavy today on the warm ups (it's a shitty day out there, wet and humid) and I'm still sore from Friday's squat session. I added one single at 405 and walked the bar onto the pins on the outside of the rack. Stripping it down, I worked on barbell shrugs:

225 x 2 x 25
245 x 10
255 x 10
265 x 10
275 x 10

I was planning on throwing some chin ups in, but I cooled down while coaching my son. It's his second day at the gym working out. 16 years old, tall and lanky, he's ready to put on some muscle and strength, and why not do so with the old man?

So, I'm blogging again, journalling my workouts, using this blog as an aid to myself and to others who may be interested in sharing their results on this program. In my training logbook, which I always carry to the gym, I have a dated committment to this program, whereby I plan on using it exclusively for one year, sticking to the full template and especially the conditioning.

Stay tuned.

PS -- Added three hill sprints tonight an hour after supper. Time to put the hills back into action for conditioning.