The numbers after the weight in form x/y/z are the reps on 5+, 3+ and 1+ days when I was doing 5/3/1
Deadlift
21-Apr-2012: 2" deficit 315# (wore myself out on box squat)
14-Apr-2012: 2" deficit 345#
Cycle 9: 3/31/12
390
Cycle 8: 2/25/12
380 3/4/3
Cycle 7: 2/4/12
370 5/3/2
Cycle 6: 1/7/12
360 5/3/1
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Cycle 5: 12/17/11
350 3/4/2
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Cycle 4: 11/26/11
340 7/5/2
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=47" onclick="window.open(this.href);return false;
Cycle 3: 10/29/11
330 7/6/3
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=44" onclick="window.open(this.href);return false;
Cycle 2: 10/1/11,
320 8/3/3
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=31" onclick="window.open(this.href);return false;
Cycle 1: 9/3/11,
310 7/7/6 (See Note 1)
Cycle 0: 8/21/11, 300,
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=33" onclick="window.open(this.href);return false;
Squat
21-Apr-2012: box squat 270
14-Apr-2012: box squat 255
Cycle 9: 3/31/12
280
Cycle 8: 2/25/12
270 6/4/2
Cycle 7: 2/4/12, 260 4/5/3
Cycle 6: 1/7/12,
260 5/3/-
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Cycle 5: 12/17/11,
250 4/3/3
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Cycle 4: 11/26/11,
260 4/3/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=47" onclick="window.open(this.href);return false;
Cycle 2: 10/29/11,
250 6/6/2
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=44" onclick="window.open(this.href);return false;
Cycle 2: 10/1/11,
240 5/4/4
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=31" onclick="window.open(this.href);return false;
Cycle 1: 9/3/11,
230 7/6/6 (See Note 1)
Cycle 0: 8/21/11, 250,
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=33" onclick="window.open(this.href);return false;
Bench
19-Apr-2012: 160 x 5 x 5
12-Apr-2012: 145 x 5 x 5 (nearing end of rehab)
05-Apr-2012: 125 x 5 x 5 (rehab weight)
29-Mar-2012: 105 x 5 x 5 (rehab weight)
15-Mar-2012: 85 x 5 x 5 (rehab weight)
Cycle 8: 2/25/12
- -/-/-
Cycle 7: 2/4/12,
190 -/-/-
Cycle 6: 1/7/12,
205 -/-/-
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Cycle 5: 12/17/11,
205 5/-/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Cycle 4: 11/26/11,
210 6/3/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=47" onclick="window.open(this.href);return false;
Cycle 3: 10/29/11,
202.5 9/7/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=44" onclick="window.open(this.href);return false;
Cycle 2: 10/1/11,
195 8/7/5
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=31" onclick="window.open(this.href);return false;
Cycle 1: 9/3/11,
190 8/5/4
Cycle 0: 8/21/11, 210,
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=33" onclick="window.open(this.href);return false;
Press
22-Apr-2012: 107.5 x 5 x 5
15-Apr-2012: 105 x 5 x 5
Cycle 8: 2/25/12
- -/-/-
Cycle 7: 2/4/12,
120 -/-/-
Cycle 6: 1/7/12,
140 -/-/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Cycle 5: 12/17/11,
140 5/-/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Cycle 4: 11/26/11,
145 6/4/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=47" onclick="window.open(this.href);return false;
Cycle 3: 10/29/11,
140 6/5/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=44" onclick="window.open(this.href);return false;
Cycle 2: 10/1/11,
135 7/5/4
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=31" onclick="window.open(this.href);return false;
Cycle 1: 9/3/11,
130 7/4/4
Cycle 0: 8/21/11, 140,
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=33" onclick="window.open(this.href);return false;
Row
Cycle 9: 3/31/12
150 FINAL CYCLE OF 5/3/1 for ROW
Cycle 8: 2/25/12
145 8/7/8 (volume up to 80x4x12)
Cycle 7: 2/4/12,
140 5/6/5 (volume up to 75 5x10)
Cycle 6: 1/7/12,
155 -/-/-
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Cycle 5: 12/17/11,
155 7/4/2
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=51" onclick="window.open(this.href);return false;
Cycle 4: 11/26/11,
160 6/-/-
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=47" onclick="window.open(this.href);return false;
Cycle 3: 10/29/11,
155 6/5/1
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=44" onclick="window.open(this.href);return false;
Cycle 2: 10/1/11,
145 11/8/6
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=31" onclick="window.open(this.href);return false;
Cycle 1: 9/3/11,
142.5 7/6/4
Cycle 0: 8/21/11, 140,
http://exrx.net/forum/viewtopic.php?f=1 ... 7&start=33" onclick="window.open(this.href);return false;
Cycle 8: Changed sequence to Dead -> Press -> Squat -> Bench, which works better for scheduling. Doing shoulder rehab on recovery days, it's not in the journal.
Cycle 7: Emphasis is on doing LOTS of pulling, volume rows, face pulls etc. Resumed upper body press and bench with lowered weight to reduce emphasis on those lifts to put more attention to pulls.
Cycle 5, 6: Issues with left shoulder/arm continued, decided to suspend ALL upper body activity pending trip to doctor.
Note 2: Cycle 4 was a disaster, cold, injury, work emergencies, etc, messed up diet and sleep and so on and so on
Note 1: For deads and squat on Cycle 2 I was still unaware of how badly I was breaking form. For both exercises I would raise my hips and drop my torso closer to horizontal, then straighten out. The change to correct form shows up as lower numbers in the all out sets from cycle 1 to cycle 2.