ExRx.net

Hey all - so i have been reading the posts, and occasionally posting since about a year ago, this year I have decided to start posting my logs. Hoping to get some good feedback, and who knows, maybe it will also help someone else.

Starting after the New Year I started a 5/3/1 template with a two day split, Squat Bench on day one, Military and dead on day two. In between the two days I added a "fun day" for two reasons. First I wanted to add some fun exercises, like calves and curls, and second because I wanted to add some pulls, because I felt like I needed more pulling work than the 5/3/1 allows for (and I want to get better at pull-ups which I suck at. I calculated my 1 RMs for the 5/3/1 by taking the weight I did across before the New year (when i was doing three sets of 5 across) as a 5 rm, calculating my 1 rm from there, and knocking off the 10% that Wendler recommends. Starting maxes were:

Bench:213
Dead:238
Military:127
Squat:248

New Year New Program -

I am starting up on 531 again with some different looking maxes due to a series of Rugby injuries over the course of the year.

Starting 531 maxes (90% of actual) are:

Bench - 226
Front Squat - 180
Dead (Sumo) - 280
Military - 125

Goals for the year, assuming I can stay relatively injury free I think these are tough, but achievable:

Bench - 275
Front Squat - 225
Sumo Dead - 400
Military - 185 or bodyweight

The front squat is super low because I have not been doing squat movements, almost at all for the past year as a result of injury. to save time I will only post the big lifts, not going to worry about accessories right now. Journal Discussion thread is here http://exrx.net/forum/viewtopic.php?t=6571&highlight=, would love to hear comments moving forward.

Week One: 12/28

Tue:
BP - 170x5, 180x5, 190x11
Fsq - 135x5, 145x5, 155x9

Also did Leg Presses, Dumbell Presses, BB rows and Ab rollers

Thur:
Chins: 4,5,4,3,3

Also - DB Curls and Bodyweight Skull Crushers

Sat 01/01

MP - 95x5, 100x5, 105x13
Sumo DL - 210x5, 225x5, 240x8

Also BW dips, Swiss Ball Hamstring Curls, Face Pulls and Calves

Week 2:

Tue: 01/04
BP - 180x3, 190x3, 205x9
Fsq - 145x3, 155x3, 160x9

Also did Single Leg Presses, Dumbell Presses, BB rows

Thur: 01/06
Chins: 5,5,5,5
High Pulls: 115lbs 5,5,5

Also - DB Curls and Bodyweight Skull Crushers
BB Complex 65lbs (6 Reps each - Squat, Good Morning, Military, Upright Row, Barbell Row, Stiff Dead)

Sat 01/08

MP - 100x3, 105x3, 115x12
Sumo DL - 225x3, 240x3, 250x6

Also BW dips, Swiss Ball Hamstring Curls, Face Pulls and Calves

Week 3:

Tue: 01/11
BP - 170x5, 190x3, 215x8
Fsq - 135x5, 155x3, 170x7

Also did Single Leg Presses, Dumbell Presses, BB rows

Thur: 01/13

High Pulls: 115lbs 5,5,5
Chins: 5,5,5,4,2

Also - Bodyweight Skull Crushers and Ab rollers
BB Complex 65lbs (6 Reps each - Squat, Good Morning, Military, reverse grip BB Curl, Barbell Row, Stiff Dead)

Sat 01/15

MP - 95x5, 105x3, 120x11
Sumo DL - 210x3, 240x3, 265x4 **tweaked my hamstring a touch on the third rep and the fourth rep hurt so I stopped - great timing for a deload week!

Also BW dips, Swiss Ball Hamstring Curls, Face Pulls and Calves

After a deload week where I did the big lifts at much lighter weights, starting back up on 531 -

Also this week was kind of a $h1t

Week One: 01/24

Tue:
BP - 175x5, 185x5, 195x11
Fsq - 145x5, 150x5, 160x8

Also did Dumbell Presses, BB rows.
Skipped Leg Presses since my Hamstring is still feelings a little tight after my last dead session. Also trying to go easy on the leg accessories with rugby starting in 2 weeks.

Thur:

Was really unproductive, one set of 5 chins, and my elbow is killing me so I stopped, I think its golfer's elbow (though I've never played golf), it comes and goes when I do pull ups.

The cool thing about Thursday was that I tried to back squat again and my ankle held up. I went real light, just 3 sets of 5 at 155, but I think I may be able to work the Back Squats back in on the next cycle.

Sat

MP - 100x5, 105x5, 107.5x14 (forgot to add the extra 2.5 on the right side and did not notice until after the set was done)
Sumo DL - 220x5, 230x5, 250x6

Also BW dips, Close Grip Cable Rows and Calves - Skipped Hamstring curls for the same reason

So this week was also a mess - I ended up lifting way more than i was supposed to on Military Presses on Saturday, because apparently I suck at math. But I will probably reset my MP as though these were my three day numbers and go on to my 531 day at the higher weight. Also totally guesstimated my Tuesday weights because I forgot my notebook, and decided to throw out front squats to star working on backsquats with some lighter weights mid-stream, since they felt better last week... impetuous, and impatient of me . Also I have a love hate relationship with Front Squats, and I hated them that day.

Week Two: 02/01/11

Tue:
BP - 185x3, 195x3, 210x9
Back Squat - 175 lbs - 3x5 across

Also did Dumbell Presses, BB rows.
Skipped Leg Presses since my Hamstring - trying to go easy on the leg accessories with rugby starting in 2 weeks.

Thur:

This was my pull-up day which so hasn't been productive since my elbow has been playing up. I did 10 minutes on the hamster bike, then some plate complexes with 25 lbs.- first time I had done them, they were pretty brutal. It was the Tuminello Complex at the link below if anyone is interested:

http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

Sat

MP - 115x3, 120x3, 130x9 (these were 10 lbs higher than I meant them to be all the way across, oops, but also kinda awesome - probably will set up higher next week)
Sumo DL - 230x3, 245x3, 260x5 (probably, I forgot to write it down)

Also BW dips, Close Grip Cable Rows and Calves - Skipped Hamstring curls for the same reason

Week 3 - and the final week before rugby started. I am way behind on my posts. Only worked out twice this week.

Wed 02/09:
BP - 175x5, 195x3, 220x6
Back Squat - 185 lbs - 3x5 across

Also did dumbell benches and Barbell Rows.

Sat 12/2

M Press 110x5 125x3 130x7
Sumo Dead 220x5 245x3 275x6

Also did Dips, Cable Rows and Calves

In Season for Rugby now - Sticking with 5/3/1, but skipping deads so squats on Sundays are the only lowerbody work I do outside of sprints etc. at practice.

Sunday 2/20

Hang Cleans: 95lbsx3 - 4 sets
Back Squat: 170x5 180x5 190x8
Military Press: 110x5 115x5 125x9
Lat Pull Down: 120x8 120x8 120x10
Bodyweight Skull Crushers: 10,10,10

Wed 02/23

High Pull: 135lbsx3 - 3sets
Bench: 175x5 190x5 200x10
BB row: 145x8,8,9,9

Monday 2/28

Hang Cleans: 95lbsx3,4,4,4
Back Squat: 180x3 190x3 200x5
Military Press: 115x3 125x3 130x10
Lat Pull Down: 120x10,10,10,10

Wed 03/02

High Pull: 135lbsx3,3,4
Bench: 190x3 200x3, 210x9
BB row: 145x9,9,9,9
Bodyweight Skull Crushers: 10,10,12
Superset: 3 sets of 10@ of:
EZCurl BB Curls 55lbs
DB Shrug 60lbs

Sunday 03/06

Hang Cleans: 95lbsx4,4,4,4
Back Squat: 170x5 190x3 215x4
Military Press: 110x5 125x3 140x5
Lat Pull Down: 130x8,8,8,10
BW Skull Crush: 10,10,10

Wed 03/09

Box Jump - 3,3,4
Bench: 175x5 200x3, 225x6
BB row: 145x9,9,9,10,10
Superset: 3 sets of 10@ of:
EZCurl BB Curls 55lbs
DB Shrug 60lbs