Left side lower back absolutely killing me this morning

Probably from the farmer's walks. By the late afternoon and next day the pain is basically gone. But I have to be careful.

Saturday morning

Back Squat

45,135,225,285x5,315x3,3

Tough without any of my stuff like shoes. Also way out of condition for squat. 

Back extension

Unknown kettlebell weight (20lbs?)x20,20,20

Can't find Ab wheel

Hanging leg raise

BW x  8,5,5

Form needs work to feel in abs

Hex bar Farmers walk

135,225x8 lengths (~30 steps each)

Pullups 

BW x  20

Keep weekend as conditioning day

Thursday - BJJ evening class

1 hour session, ~40 min warmup/lesson, 20 min roll

Thursday morning

Run .7 mile to gym

Press

45,95,115x5,5,5

Chins

BW + 44 x 10,10,8

Pullovers

75 X10, 85x10

DB row

85x10,10

Run .7 miles to bus stop

Monday- still no shoes

Walked/bus to gym

Back Squat

45,135,225,275 x 4, 315x4,4,4

Feeling in hamstrings (good)

Pain in inside elbow? Try SSB?

Chest supported t-bar row

45,90x10,10,10

Ab Wheel

BW x  3 to much today

Back extension

BWx 25,25

Total round trip walk 1.4m

Sunday morning

Deadlift

45,135,225,315x3, 365 x 3, 315x5

Borrowed a belt. Helped the lower back. 

Pullups

BW x  15,15,15

Dips

BW + 55 x 12,12,12

Back extension

BW x  30

Weight 187 lbs

Thursday morning

Press

45,95,135 x 3 too heavy, 115 x 5,5

Chest supported t-bar row

45,90x10,10,10

Back extension

BW + 35x15,15,15

Incline sit-up

BW x  12,12,12

Weight 187

Wednesday morning 12/19

BJJ last night

No shoes or belt. Waiting on that delivery.

Deadlift
45,135,225,315x4,4

Pullups
BW x  15,15,12

Dips
BW + 50 x 15,15,10

Ab Wheel (feet)
BW x  5,5,

Back ext
BW x  15,15,

Monday 12/17

Pullups

BW x  15,13,10

Very slick. Need chalk or real gym

Cable crunch

130 x 12,12,12

Leg press

220 x 20 slow, 20, 60sec hold

Rear delt fly

10 x 15,15

Sunday 12/16

Dips
BW x  20,20 - too dangerous in this facility

TRX pushup - did not work

TRX row
BW x  15,12,12

Pistol squat
BW x  10,

Kneeling cable crunch
100 x 15
130 x 10,10,10

Leg press
205 x 20

Saturday - apartment workout

First time lifting on three weeks. Did BJJ and BBC for the past few weeks before the move. Working temporarily with limited equipment.

Apartment gym workout

Pullups

BW x  15,15,10 

Slick, no chalk

DB bench

50 x 15,15

Split squat

50 (25 ea) x 10,10

Hanging leg raise

BW x  10,10

Saturday - Upper body

No more bench until the neck is all better.

Sold the bumpers so I'm transitioning to keeping track in lbs again.

Dips

40 lbs x 15,15,15

Chins

40 lbs x 12,12,12

Ab Wheel

BW (from the feet) x 6,6,6

+farmers carries

Note: Weights after this date listed in pounds

No longer working with kg plates, so all listed weights in lbs.

Sunday - RDL

RDL

20,70,111,151,183 x 8

Ab Wheel

From feet BW x  5,5,5

Chins

BW + 35 lbs x 12,12,12

Saturday - Back Squat

Note - stopping bench press for the time being to let the neck get better. Will substitute with dips or some other exercise.

Back Squat
20,61,102,142,162,171x7x1
-one minute rest between

Back Ext
BW x 30,30,30

Incline situp
25 lbs x 15,15

Lsit - BW x 15,15 (raises)

Monday - Bench Press, Wed/Thurs

rowing 500m 2:02

Bench Press
20,61,93,115 x 3,3,3

Close Grip Bench
93 x 7,7,7

Chins
35 lbs x 12,12,12

Wed - BBC
Thurs - BJJ

Saturday morning - jog 1.6 miles

Jogged with Domino. Super cold out. 

Wednesday/Thursday/Friday - BBC, BJJ, Deadlift

Wed - BBC

Thurs - BJJ

Friday

RDL

20,70,111,151x5,183x5,151x10

Shrug

111 x 10,10,10

Incline sit-up

25lbs x 15,15,15

Parallel bar leg raise 

BW x  10,10,10

Tuesday - Back Squat

Warmup

Back Squat 

20,61,102,142 x 3, 162 x 1, 182 x 1 

Back Squat walkout

182 x 15s x 7

Feeling burnt out on Back Squat

Captain of crush

T x holds r/l

36/30

Reps

10/10 x 3

L sit x 15,15,15

Sunday/Monday - stretching / Bench Press

Sunday - stretching only

Monday

Warmup shadowbox

Bench Press

20,61,93,113 x 3,3,3

Close grip Bench

93 x 5,5,5,5

Chins

BW + 35 lbs x 10,10,10

How do I stop shoulder slide on bench?

Calipers 

Side 8

Front 22

Saturday - RDL

Rowing 500 m in 2:02

RDL

20,70,111,143,172 x 10,4(set 2 off floor)

Back extension

BW x  20,30,30

Parallel bar leg raise

BW x  12,12

Vsit

BW x 15s x 3, 10s x 4

Thursday and Friday

Thursday

Tiring BJJ class

Friday

Super stiff

Rowing 500 m in 2:07

Incline sit-up

25 lbs x 15,15,7

Ring pushup

BW x  23,17,12,11

Ring hold

BW x  60s,45/60s

Lighter workout today

Maybe time to change it up a bit

Saturday - Squat

Back Squat
20,61,102,134,163 x 9

Incline sit-up
25 lbs x 15,15,8/15

Sudden pain in left neck, stopping. Unsure the cause.

Friday - Bench Press

Three rounds shadowboxing to warmup

Bench press
20,61,81,111 x 3,3,3,3

Hard from BJJ yesterday

Pullups
35 lbs x 15,14,11

Ring Pullups
BW x 17,16/12/9/6/7/5/2 (30 second rest between)

Ring row
BW x 13/10/7/8/5/5/4/3/3/2 (30 second rest)

Weight
189 lbs

Friday morning - run

Ran about 1 mile with Domino this morning.

Wednesday & Thursday - BBC and BJJ

Black belt on Wed, BJJ class on Thurs

Thursday - Bench

Bench

20,61,81,102 x 9,7,7

Pullups

35 lbs x 15,12,10

Ring Pushups

BW x 15,15,15

holds x 1min x 2

Sunday - Deadlift

Shadow boxing 

2 x 2min

Rdl 

20,70,111,151 x 10,10,10

No belt on set 1. Felt in right shoulder blade set 1,2

Decline sit-up

20 lbs x 13,13,13

Shrug 

80 x 12,12,12

Need a new hamstring assistance exercise 

Saturday - light day

Row 500 m in 1:49

Ring row
BW x  10,10,10
Slow descent

Back extension
BW + 30lbs x 15
50 x 12,12,12

Parallel bar leg raise
10 lbs x 10,10,10

Ring pushups
BW x  15, 12
Holds x 45s,45,41

Weight
86/190

Wednesday and Thursday - BBC and Squat

Wednesday - BBC

Thursday

Rowing 1km 4:08

Back Squat
20,61,102,134,154 x 10

Incline situp
20 lbs behind neck x 12,12,12,

Split Squat
BW x 15,15,15

Tuesday - bench press

Warmup 

Shadow boxing 3 x 2min round

Bench Press

20,61,81,102 x 9,6,5

Pullups

BW + 25 lbs x 15,15,13

Dips

BW + 40 lbs x 15,15,11

Sunday - RDLs

Rowing 1km in 4:05

RDL
20,70,110,142 x 10,10,10

Hamstring Curl
black band x 15,15,15

Lying Leg Raise
BW x 30,30,30

Shrug
61 x 15,15

Saturday - light day

Ring Rows
BW x 15,15,15

Ring Pushups
BW x 15,15,15

Back Ext
25 lbs x 15,15,15

Decline Situp
BW x 20,20,20

Wednesday and Thursday - BBC and squat

Wednesday

BBC

Thursday

Rowing 500 m x 2:09

Back Squat

20,61,102,142 x 13 (thought it was 14)

Ab Wheel

BW + 20 x 15,15,15

Hamstring band curl

Black band x 12,12,12

Split squat

BW x  20,20

Weight 86/190 lbs

Tuesday afternoon - Bench Press

Rowing 1km in 4:19

Bench Press

20,61,81,102 x 9,7,6 (aiming for 25 reps in 3 sets)

Pullups

BW + 25 lbs x 15,13,11 (aiming for 3x15)

Dips
BW + 25 x 15,15,15,

Tuesday Morning - jog 1.2 miles

Ran/jogged 1.2 miles with Domino

Sunday - RDLs

After dinner.

Romanian Deadlift
20,70,110,130 x 10,10,10

Going to try doing RDLs at higher rep schemes for a while. Used straps

Hamstring Band Curl
15,15,15

Lying Leg Raise (bench)
BW x 30,30,30

Wednesday and Thursday - BBC and Light Day

Wednesday - BBC

Thursday

Rowing 500m in 1:55

Back Ext
25 lbs x 20,20,20

Ring Rows
BW x 15,15,15

Reverse Fly
20 lbs x 12,12,12

+neck hold 60 sec

Monday - squat

Rowing - 500 2:01

Back Squat
20,61,102,122,142 x 13

Ab Wheel
BW + 20 x 15,15,15

Split Squat
BW x 15,15,15

Hamstring curl (grey band) x 15,15,15,15

Saturday - Deadlift focus

Rowing - 1km in 4:15

Deadlift
70,111,151,183 x 5,10 singles (8:15)

Back extension
20 lbs x 20,20,20

Single Leg RDL
25 x 12,12

Ab Wheel
20 kg x 20,20

Friday - run 1.5 miles

ran 1.5 miles with Domino

Thursday - assistance day

Wednesday - Black Belt

Thursday
Back Extension - 25 lbs x 20,20,20

Pullups
BW x 20,20,10

Reverse Fly
20 lbs x 10,10,10

Dips
BW x 15,15,15,

Parallel Bar Leg Raise
BW x 10,10,10

Monday - Squat focus

rowing - 500 m 1:59

Back Squat
20,61,102,142 x 12 (again stomach hurting)

Ab Wheel
20 x 15,15,15

Split Squat
BW x 20,20,20

Back Ext
30 lbs x 20,20,20

+stretches

Saturday - run

2.5 mile jog with Domino

Friday - Bench focus

rowing - 500m in 2:05

Bench Press
20,61,81,102 x 8, 111 x 3, 102 x 5

Pullups
BW x 20,20,10

Ring Pushups
BW x 15,15,15,15

Ring Rows
BW x 12,12,12

Thursday - deadlift focus

Wednesday - Black belt

Today - rowing - 500 in 2:04

Deadlift
70,111,152,172 x 8 (making stomach hurt, stopped)

Ab Wheel
20 x 15,15,15

Single Leg RDL
25 lbs x 10,10,10

Back Ext
25 lbs x 15,15,15

weight - 189.8 lbs

Tuesday - assistance day

Back extension

25 lbs x 15,15,15

Reverse fly

25 lbs x 12,12,12

Ring pushups

BW x  15,15,15

Pullups

BW x  15,15,15

+Neck exercises

Monday - new program after a week off

Rowing
500 m in 2:00

Back Squat
20,61,102,122, 142 x 10,10
Tiring. Going to attempt more reps next time.

Split Squat
BW x 15,15,15

Dip bar leg raises
BW x 10,10,10,10

Ab Wheel
16 kg x 15,15

Monday - Back Squat

Cut the sets short. Getting ready to start a new plan. This one has me stalling after about 9 months, and my motivation to grind through is low.

Back Squat
20,61,102,122,148 x 6,6

Deadlift
70,111,155 x 6
tired as hell

Ring Pushups
BW x 15,15,15

Sunday - light workout

Ring Rows
BW x 15,15,15

Ring Pushups
BW x 15,15,15 (slow)

Split Squat
BW x 15

Saturday - Light Bench Day

After dinner so was pretty full. Also, refinished part of the front door today so I was pretty tired.

Rowing
500 in 2:17

Bench Press
20,61,93 x 6,6,6,6

Pin Press
90 x 6,6,6

Ring Rows
BW x 15,15,15

5 more sessions until this cycle is over. Definitely going to do some different sort of programming. I worked towards the 200 kg squat for about 9 months, and am ready for something different.

Thursday - Back Squat

Back Squat 

20,61,102,142,168 x 5,5

Ab Wheel 

BW + 20 x 15,15

Back extension

BW + 25 lbs x 15,15

Tuesday - Bench Press

Rowing

500m 2:04

Bench Press

20,61,81,105 x 5,5,5

Pullups

BW x  20,20

Dips 

BW + 25 x 10,10,10

Sore from Deadlift

Sunday - Deadlift

Deadlift
70,110,151,172 x 5,5,5

Deficit DL
142 x 5,10

Split Squat
BW x 20,20

Pullups
BW x 20

Thursday - Bench Press

Bench Press
20,61,90 x 6,6,6,6

Pin Press
86 x 6,6,6

Ring Row
BW x 15,15,15

Rowing finisher
200 sprint/100 rest/200/100 x 2

weight 191 lbs

Wednesday - Back Squat

Rowing

 500m 2:05

Back Squat 

20,61,102,134,154,174 x 3,3,3,3,3

Decent form

Ab Wheel 

BW + 16 x 15,15,15

Back extension

BW x  20 

BW + 20lbs x 20

Weight 193/87

Monday - Bench Press

Bench Press 

20,61,81,109 x 3,3,3,3,3

Pullups

BW x  20,20,20

Dips

BW + 20 x 15,15,15

Weight 192lbs/87 kg

Morning run

Ran with Domino. 1.2 miles

Saturday - Back Squat and Deadlift

Back Squat
20,61,102,122,144x6,6,6

Deadlift
111,152 x 6,6,6

Reverse flies
15 lbs x 15,15

Ab Wheel
BW + 16 x 12,12,12

Weight
190 lbs

Thursday - light workout

Got a big bruise on my right thigh at practice Tuesday and can't fully bend my leg. Taking a few days off squatting. 

Pullups

BW x  20,20,15

Ring Row 

BW x  15,15,15

Monday - bench press

Rowing 500 m 1:59

Bench Press
20,61,90 x 6,6,6,6

Pin Press
81 x 8,8,8

Ring Row
BW x  15,15,15

Saturday - Back Squat

Rowing 500 m 2:06

Back Squat 

20,61,102,134,164 x 5,5,5

This is meant to be 5x5, but I was caving a lot. Given enough rest I think I could have done it, but I thought it best to stop at three. I'm likely at the top I can continue at this pace for Squat, or near it. 

Ab Wheel 

BW + 20 x 15,15

Back extension

BW x  20,20

Weight 189/86

Wednesday - Bench Press

Bench Press

20,61,81,103 x 5,5,5,5,5

Pullups

BW x  20,20,13

Dips

BW + 20 x 12,12,12

Wednesday morning - 1.2 mile jog/run

With Domino

Sunday - light bench press

Rowing 

500m 2:04

Bench Press

20,61,88x6,6,6,6

Focusing on keeping abs tight and controlled descent

Pin Press

81 x 7,7,7

Ring Row

BW x  15,15,15

+Stretches

Friday - Back Squat 170 x 5 x 3 (double Bodyweight)

Walked the dog as a warm-up

Back Squat

20,61,102,122,142,170 x 3,3,3,3,3

Abs felt really strong. Helped a lot in staying upright

Ab wheel

BW + 20 x 15,15

Back Extension

BW x  20,20

Weight 86/190

Wednesday - bench 5x3x107

Rowing 

2min 500m

Bench Press

20,61,81,107 x 3,3,3,3,3

Pullups

BW x  20,20,13

Dips 

BW + 16 x 15,15,15

Weight 194 lbs

Monday - Back Squat and Deadlift light day

Back Squat

20,61,102,122,140 x 6,6,6

Deadlift

61,111,147 x 6,6,6

Rear Delt Fly

15 lbs x 15,15,15

Ab Wheel

BW x 15,15,15

190.6 lbs weight

Friday - Bench Press

Deloaded bench

Bench Press
21,61,88 x 4x6
Focus on technique

Pin Press
81x5,5,5,5
Slow for technique

Ring Row
BW x  15,15,15

Wednesday - after BBC on Tuesday - Back Squat

very tired after BBC 

Back Squat

20,61,102,130,161 x 5,5,5,5,5

Ab wheel

Bw+20x 20,20

Back ext

BW x  20,20

Weight 191.4 lbs

Monday - start new cycle - bench press

rowing 500 m 1:57

Bench Press
61,81,109x5,5,5,5,5 very tough. Reloading for future weeks 10% to work on technique

Pullups
BW x  20

Chins X 10,10

Dips
Bw+16x 15,15,15

Weight
190.6 lbs

Friday afternoon - light stuff

Pin Press
20,40,61,93 too heavy, 80 x 5,5
Focusing on technique

Ring rows
BW x  10,10,10

Split squat
BW x  10,10,10

Friday morning - Run 1 mile

Ran for about 1 mile with the dog.

Friday PM - Back Squat PR 200kg

feeling really strong today, wanted to go for it.

Back Squat

20,61,102,134,162,180,189,200 (PR)

Previous PR was 198 in 2013. 

Friday AM - Mile run

 ran one mile withmdomino this morning. Unsure of the exact pace. Not too strenuous.

Wednesday - light Back Squat

 prepping for testing the Squat

Back Squat 20,61,102,22 x 8,8,8

Skipped Deadlift to better prepare for Squat test soon

Rear delt fly

15lbs x 10,10,

Ab Wheel

BW x  15,15

Weight 189.8 lbs

Sunday - bench deload

PT exercises

Bench press
20,61,81,108 x 4,4,4,4

Pullups
BW x  15,15,15

Friday - Back Squat 171 x 5x3

Back Squat
20,61,102,134,154,171 x 3,3,3,3,3

Tough but solid

Flutter kicks
BW x  20,20,20

Weight 192 (87)

Wednesday - Bench Press 122 x 5x3

Bench Press
20, 61,81,102,122x2(technical), 3,3,3,3

Tired from Black belt yesterday.
Butt coming up. Must fix

Pullups
BW x  20,20

Dips
BW x  20,20

Monday - Back Squat 4x4 @ 152, Deadlift 4x4 @ 166

Rowing

500m in 2:00

Back Squat

20,61,102,134,152x4,4,4,4

Deadlift

70,111,143,166x4,4,4,4

Weight 190 lbs

Thursday - Bench Press 4x4 @ 107

Bench Press 

20,61,81,107 x 4,4,4,4

Pullups

BW x 20,20

Dips

BW x 20,20

Weight

190 lbs/86 kg

Wednesday - Back Squat 5x5 @ 161

Rowing 

500m in 2:02

Back Squat 

20,61,102,134,161 x 5,5,5,5,5

Tough but form good. No pain in neck. 

Saturday - Back Squat 3x8@ 120, Deadlift 5x3@ 183

Rowing 

500m in 2:00

Back Squat 

20,61,102,120 x 8,8,8

Deadlift 

70,111,151,183 x 3,3,3,3,3

Lying leg raise 

BW x 40

Friday - Bench Press 4x4@104

Back from a break after hurting my neck

Rowing 

500m in 2:14

Bench press 

20,61,81,104x 4,4,4,4

Pull-ups 

BW x 20,20

Kept it short. 

Sunday - back squat 5x3 @ 167

Left side trap or neck really hurting from yard work yesterday. Squatting I had to be very careful not to strain it. 

Rowing

 500 m in 2:10

Back squat

BW, 20,61,102,122,142,167 x 3,3,3,3,3

Leg raises 

BW x 20,20

Back ext

BW x 20

Wednesday - Bench 5x3 @ 119

Rowing 

500m in 2:03

Bench press

20,61,81,102,119 x 3,3,3,3,3

Pull-ups

BW x 20,20,20

Dips

BW x 20,20,20

Weight 190lbs

Monday - Back Squat 4x4 @ 148

Right glute hurting, squatting didn't seem to impact it, but walking does. Need to be careful.

Rowing

500m in 2:05

Back Squat

20,61,102,122,148 x 4,4,4,4

Lying leg raise

BW x 15,15,15

+stretch, foam roll

Sunday - Bench 4x4 @ 105, 31 Pullups

Rowing

500m 2:02

Bench Press

20,61,81,105 x 4,4,4,4

Pullups

BW x 31,20

Dips

25 kg x 15,7 - weight belt not holding right. Need to fix

+stretches, foam roll

Thursday - Back Squat 5x5 @ 157

Rowing

500m in 2 min

Back Squat

20,61,102,134,157 x 5,5,5,5,5

Tough but solid form.

Ab Wheel
BW + 25 kg x 10,10,10

Back Ext

BW x 25,25

Wednesday - Bench 5x5 @ 112

Rowing

500m 1:54

Bench Press

20,61,81,101,112 x 5,5,5,5,5

Third set, last rep butt came up. Other sets were solid. Had liftoff.

Pullups

BW x 20,20,20

Rear Delt Flies

20 lbs x 12,12,12

+stretching

Monday - Back Squat 3x8 @ 115, Deadlift 5x3 @ 180

Rowing 

500 m, 2:00

Back Squat

20,61,102,115 x 8,8,8

Deadlift

70,111,151,180 x 3,3,3,3,3

Bench Leg Raise

BW x 15,15,15

+stretching

weight - 190.4 (86.5 kg)

Sunday - Bench 4x4 @ 102

Rowing - 500m 2min

Bench Press

20,61,81,102 x 4,4,4,4

Pullups

BW x 20,20,20

Dips

BW + 20.5 x 10,10,10

+stretching

Thursday - Back Squat 5x3 @ 163

Back Squat

20,61,102,122,142,163 x 3,3,3,3,3

Ab Wheel

BW + 20kg x 15,15,11 (failed)

Back Ext

BW x 20,20,20

Wednesday - Bench Press 5x3 @ 116

Rowing

500m in 1:59

Bench Press

20,61,81,102,116 x 3,3,3,3,3

Butt stayed down all reps except the final rep of set 5

Pullups

BW x 20,20,16

Dips

BW x 20,20,20

Weight 183.8 (83.5 kg)

Monday - Squat 4x4 @ 144, Deadlift 4x4 @ 158

Pretty tired today from lack of sleep and a wedding over the weekend.

Back Squat

20,61,102,122,144 x 4,4,4,4

Deadlift

70,110,158 x 4,4,4,4

Lying Leg Raise

BW x 15,15,15

Total time ~50min

Hotel workout

DB bench

80 x 6,6,6,6

DB row

80x 10,10

Pull-ups

BW x  15,15,13

Thursday - Bench 4x4 @ 102

Bench Press

20,61,81,102 x 4,4,4,4

Chest still tight, neck hurts. Being careful of neck. Form felt good.

One arm Tbar rows 

20 x 10,10,10

Dips

BW x 15,15,15

Bodyweight 191 (87)

Tuesday - Back Squat 5x5 @ 154

Chest really tight, and neck hurts. 

Back Squat

61,93,121,154 x 5,5,5,5,5

This was tough, but my form was solid.

Ab Wheel
BW + 20 x 10,10,10

Back Extension

BW x 40

total time: squat 35, ab wheel 10, back ext 5 = ~50-55 including transition between exercises

Monday - Cycle 3 start - tough first day - Bench 5x5 @ 110

Didn't sleep much last night and coming off a week of being sick didn't help. But its good to start back up.

Bench Press

20,61,81,110 x 5,5,5,5,5

Butt coming up on the later reps, especially set 4 and 5. Set 2 was totally solid though. Feels like I'm weak off the chest rather than a the top.

Pullups

BW x 20,17,13

Dips

BW + 25 lbs x 15,15,11

time - 35 min bench, 10 min pullups, ~10 min dips

Trying to get a baseline of workout length with different exercises and set/reps.

+foam roll

Thursday - light workout

Starting back up the program next week. Going light. Abs and lats were super sore from Tuesday.

Pullups

BW x 20,15,15

+band pulls

weight - 186 lbs (84)

Tuesday - Back after a break (sick), Deadlift test 212 @ 85

Out for 4 days sick, wanted to finish testing the lifts. Hoping to hit 220 today, but I think the sickness took it out of me. Still, got 212.

Deadlift

20,70,110,151,171,192,

212 x 1

221 x 0,0,0 (first rep barely off the floor, then nothing. Tried in both flat and weightlifting shoes)

Ab Wheel

BW + 25 kg x 10,10,10

Rear Delt Flies

15 lbs x 20,20

Weight

85 (187)

Thursday - Back Squat 190, 192

Testing the back squat today. Aimed for 190 but got 192 as well.

Back squat

20,70,110,131,151,171,190 x 1, 192 x 1

Parallel Bar Leg raise

BW x 15,15,15

Tuesday - Bench Test 136 (300 lbs) - PR

Still a little tired from yesterday but wanted to see if I could hit a bench PR. It was ugly, and my butt came up (red lights, I'm sure), but I did get it. No liftoff probably didn't help.

Bench Press

20,61,81,102,122 x 1, 136.5 x 1 (300 lbs) - PR!

Pullups

BW x 20,20,20

Dips

BW x 20,20

BW - 193 lbs (87.7 kg)

Bench = 1.55/bw

Butt keeps coming up on heavy bench - what can I do to stop this?

I will probably test again, ideally with a lift off and spotter, and try to hit 138.

Monday - Back Squat 3x8 @ 119, Deadlift 5x3 @ 183

Back Squat
20,70,119 x 8,8,8

Deadlift
70,111,151,183 x 3,3,3,3,3
Very tough

Rear delt fly
15 lb x 10,10

Notes:
-tried squatting without a mirror to get used to it, and it was weird.
-perhaps deadlift first on the DL days - or a lighter squat

Saturday - Bench Press 4x4 @ 106

Rowing

500m in 1:59

Bench Press

20,61,81,106 x 4,4,4,4

Left it at that, very tired from laying tile yesterday.

Thursday - Back Squat 5x3 @ 165

Back Squat

20,70,102,131,152,165 x 3,3,3,3,3

Ab Wheel
BW + 25 x 15,15

Back extension

BW x 40

weight: 192 lbs (87)

Tuesday - Bench 5x3 @ 119

Bench Press

20,61,81,101,119 x 3,3,3,3,3

Butt coming up on last rep of a few sets. Happy to be done with the last tough bench day of the cycle. On to testing!

Pullups

BW x 20,20

Rear Delt Flies

15 lbs x 15,15

Monday - Back Squat 4x4 @ 146, Deadlift 4x4 @ 163

Back Squat

20,70,110,132,146 x 4,4,4,4

Deadlift

70,111,143,163 x 4,4,4,4

Assistance - picking up tiles and countersinking screws into the floor

Friday - Bench Press 4x4 @ 106

Rowing 

500m - 2min

Bench Press

61,81,106 x 4,4,4,4

Pullups

BW x 20,20

Ring Rows

BW x 15,12

Thursday - Back Squat 5x5 @ 155

Rowing

500m in 1:57

Back Squat

20,70,102,130,155 x 5,5,5,5,5

This was tough, but good. 

Ab wheel

BW + 25kg x 12,12,12

Back extension

BW x 20,20

Tuesday - Bench Press 5x5 @ 113

Rowing

500m in 2:00

Bench Press

20,61,81,102,113 x 5,5,5,5,5

Very tough. Really at risk of missing the final reps of sets 4 and 5. Butt came way up on the last rep of set 5.

Pullups

BW x 20,16

Rear Delt Raise

15 lbs db x 15,15

Monday - Back Squat 3x8 @ 115, Deadlift 5x3 @ 180

Back Squat

20,70,115 x 8,8,8

Deadlift

70,111,151,180 x 3,3,3,3,3

Parallel bar leg raise
BW x 12,12,12

Back Ext 

BW x 30

weight 192 lbs (87)

calipers

front 22

side 8

Saturday - Bench Press 4x4 @ 103

Rowing 

500m in 2:01

Bench Press

20,61,81,103 x 4,4,4,4

Just bench today, laying tile and got other things to do. Abs still sore from Thursday's weighted ab wheel.

Thursday - Back Squat 5x3 @ 161

Rowing

500m in 2 min

Back Squat

70,102,132,146,161 x 3,3,3,3,3

Ab Wheel

BW + 25 kg x 15,15

T-Bar Row

25 x 10,10,10

Squats were tough today. Chest falling forward, especially on later sets. Legs felt good. A little pain in my right outer elbow area on the first set of squat, but it went away. I think I was holding the weight too much with my arm.

Tuesday - Bench Press 5x3 @ 117, Pullup with 59 (130 lbs)

Rowing - 500 m in 2:05

Bench Press

20,61,81,117 x 3,3,3,3,3

Pullups

BW + 20,41,50,59x1

Monday - Back Squat 4x4 @ 142, Deadlift 4x4 @ 160

Warmed up with assistance work. I don't think it was a good idea, in hindsight.

Back Ext

BW x 25,25

Ab Wheel

BW x 20,20 
Really need to add weight, I don't get much out of these at bodyweight anymore.

Back Squat

70,102,122,142 x 4,4,4,4

Deadlift

70,110,142,160 x 4,4,4,4

Friday - Bench Press 4x4 @ 102

Rowing - ~2min (screen didn't turn on)

Bench Press
61,81,102 x 4,4,4,4

Pullups
BW x 20,20

Dips
BW x 20,20

Rear Delt Raise
15 lbs x 15,15

Wednesday - Back Squat 5x5 @ 152

Rowing

500 m in 1:57

Back Squat

20,70,102,131,152 x 5,5,5,5,5

Tough but good. Hurt my neck/trap (same area as bench) on final set putting the bar back. Some pain twisting head around.

Good morning

70 x 10,10,10

Not really feeling these anywhere in particular.

Ab Wheel

BW x 30

Monday - Bench Press 5x5 @ 111

Bench Press

20,61,81,111 x 5,5,5,5,5

Pullups

BW x 20,17,15

Rear Delt Raise

15 lbs x 12,12,12

Sunday - Squat 3x8 @ 111, Deadlift 5x3 @ 175

Light squat day, but my back and legs were super tired from doing work on the floor yesterday (cement backerboard in bathroom).

Rowing - 500m 2:05

Back Squat

61,81,111 x 8,8,8

Deadlift

70,111,151,175 x 3,3,3,3,3

Will do assistance work later, this was brutal.

Thursday - Bench 4x4 @ 101

Bench Press

61,81,101 x 4,4,4,4 - pretty easy

Pullups

BW x 20,20,16

Dips

BW x 20,20

Wednesday - Back Squat 5x3 @ 157

warmup - row 500m 1:49

Back Squat

70,102,132,157 x 3,3,3,3,3

Good morning

79 x 10,10,10

Ab Wheel

BW x 40

weight - 191 lbs (87 kg)

Monday - Bench 5x3 @ 114

warmup - rowing 750m

Bench Press
20,61,81,101, 114 x 3,3,3,3,3

Butt coming up slightly on set 4, rep 3.

Pullups
BW x 20,20,15

Dips
BW x 25,25

T-Bar Row
25 x 20

Workout duration: 1:02

Friday - Squat 4x4 @ 140 and Deadlift 4x4 @ 155

Flight in the evening so had to cut the workout short.

warmup - rowing 500m

Back Squat

20,70,102,122,140 x 4,4,4,4

Deadlift 

70,110,155 x 4,4,4,4

No assistance because of the flight this evening/time crunch.

Thursday - Bench Press 4x4 @ 101

warmup - rowing 500m 1:57

Bench Press

20,61,81,101 x 4,4,4,4

Pullups

BW x 20,20,20

Dips

BW x 20,20,20

calipers: front 20/22, side 10/12

Tuesday - Squat 5x5 @ 148

warmup - rowing 500m in 1:55

Back Squat

70,102,119,130

148 x 5,5,5,5,5

First time squatting 5x5 in like 3 weeks, but legs got incredibly tired by set 4.

Good Morning

70 x 10,10,10

More weight next time, and slower tempo.

Ab Wheel
20 x 15,15

Monday - Start of Cycle 2 - Bench 5x5 @ 107

Bench Press

20,61,81, 107 x 5,5,5,5,5

Pullups

BW x 20,20,10 (should have rested more)

Ring Dips
BW x 10,10,10

T-Bar Row

20 x 12,12,12

weight: 189 lbs (86 kg)

Sunday - Deadlift test

Warmup - rowing machine

Deadlift
70,110,130,151,171,192,205,211

Video of 211:


Pullups
BW x 15,15,15

weight - 86 kg (190)

Friday - Back Squat Test @ 185 kg (best since 2013)

Tested my back squat. Some pain in my left trap/neck, either from sleep or bench testing on Tuesday. Didn't effect the squat.

Warmup - 500m rowing - 2 min

Back Squat
20,61,81,102,122,142,162,180,185 (407 lbs)


Probably could have done slightly more, but this was a solid test. Not a PR since I hit 198 in 2013, but my best since the 2015 back injury by far.

Tuesday (Aberdeen Gym) - Bench PR @ 125 then 134, Squat pre-test 175

Travelling for work so not the normal gym. I believe I could normally bench more, but it was a different bar, lower bench, and the bench felt really slick. My shoulders were sliding around with any leg drive, my arch kept collapsing and my foot position was different. Still, I'm satisfied with the PR.

Bench Press

lbs - 45,135,185,215,245,275,295

(KG translation: 20,61,84,98,111,125 (PR), 134 (PR))

Back Squat

225 (working in with someone else) x 8,5, 275,315,335,365,385 (175 kg)

Not a back squat test, more like a pre-test. The 175 felt strong, but the bar was different, the rack was different, and the mirror was only half so it was a little distracting. I realized I'm over reliant on the mirror for depth.

Hopefully, the bench press test is indicative of my progress on squat as well. The final bench workout was 5x3 at "89%" - but it turned out to be 86%. If my squat follows the same math, then I should be able to hit 186 kg. 

Saturday - Final Day of Cycle 1 - Light Squat, Deadlift 5x3 @ 178

Back Squat
20,61,81,102
115 x 8,8,8

Deadlift
70,111,151
178 x 3,3,3,3,3

Will do assistance exercises tomorrow. The double squat/deadlift day is always the most taxing. Perhaps I should make a change.

Thursday - Bench 4x4 @ 102, 30 pullups PR

Deload bench day.

Bench Press

20,40,61,81

102 x 4,4,4,4

Pullups

BW x 30 (PR!), 10

Dips

BW x 20,20

T-bar Row

25 x 20

Tuesday - Squat 5x3 @ 160

Good squat session tonight.

Back squat

20,61,81,102,122,140

160 x 3,3,3,3,3

Good morning

80 x 10,10,10

Ab Wheel
BW x 50

Keeping it light

Monday - Bench Press 5x3 @ 115

Warmed up with some resistance band stuff

Bench Press

20,61,81,101

115 x 3,3,3,3,3
Butt stayed down, felt like form was good.

Pullups

BW x 27 (tried for 30 again but was swinging too much in the beginning because I didn't set up well), 10,15

Dips

BW x 20,20

T-Bar Row

25 x 15,15

weight 190 lbs (86)

Saturday - Squat 4x4 @ 142, Deadlift 4x4 @ 158

Earlier in the day, 2 mile walk with the dog.

Warmup - band pulls and hip stretches. Need to work on hip and groin mobility, still feeling in my left inner groin.

Back Squat
20,61,81,102,122
142 x 4,4,4,4

Deadlift
70,110,130
158 x 4,4,4,4

Ab Wheel
BW + 25 x 15,15

Friday - Bench Press 4x4 @ 102 - Power outage

Lost power in the house, wanted to get the bench sets in before dark.

Bench Press

20,61,81

102 x 4,4,4,4

Should have taken more time to warm up, my shoulders, upper back, and neck were all really stiff the next day.

Tuesday - Squat 5x5 @ 151

Back Squat

20,61,81,102,122

151 x 5,5,5,5,5

First set was decent, second set was tough because my bar position was too high. Got better after that until set 5 which I was just tired, but I did get all the reps

Good morning

70 x 12,12,12,

Up the weight next time.

Ab Wheel

25 x 15,15

Monday - Bench 5x5 @ 108

Bench Press

20,61,81,

108 x 5,5,5,5,5

Butt lifting off the bench on a rep on the 3rd - 5th sets (one rep each set)

Pullups
BW x 27 (thought it was 30, again), 20,15

Dips

BW x 20,20

T-Bar Row

25 x 15,15 - controlled

weight - 189.2 lbs

Saturday/Sunday - Squat 3x8 @ 112, Deadlift 5x3 @ 174

Worked out after dinner around 8pm, so I split the ab and back work so I would feel sick, since I had just eaten.

Back Squat

20,61,81

112 x 8,8,8

Bar placement was too high, form was off. Light though, so not a problem.

Deadlift

70,111,143

174 x 3,3,3,3,3

------

Sunday morning

------

Ab Wheel
BW + 25 x 12,12,12

Back Extension

BW + 10 kg x 15,15

Friday - Bench 4x4 @ 99

Bench Press

20,61,81,

99 x 4,4,4,4

Pullups

BW x 27 (thought it was 30, but I miscounted), 17,12

Dips
BW x 20,20

T-bar Row

40 x 20 (setting bar down between each rep)

Wednesday - Squat 5x3 @ 157

Back Squat

20,61,81,102,122,142

157 x 3,3,3,3,3

Felt a bit in my left inner hip on the first few sets but it went away. Took a video of set 4.

Good morning

70 x 10,10,10

Ab Wheel

BW + 25 x 15,15

weight: 189 lbs (86 kg)

Tuesday - Bench 5x3 @ 112

Coming off being sick with something, didn't feel great. Bench was okay but energy overall was low.

Bench Press

20,40,61,81,102

112 x 3,3,3,3,3

Pullups

BW x 20,20

Thats it.

Saturday - Squat 4x4 @ 139, Deadlift 4x4 @ 154

Glad it was a deload day today, because I took the dog for a 2 mile jog in the morning and then spent the next several hours reorganizing the shed and building some wooden sawhorses.  And legs were still somewhat tired from last session.

Back Squat

20,61,81,102,122

139 x 4,4,4,4

Deadlift

102, 122

154 x 4,4,4,4

Ab Wheel

BW + 25 kg x 15,15

Back Extension

BW x 30

Thursday - Bench 4x4 @ 99

Bench Press 

20,40,61,81

99 x4,4,4,4

Tried not to arch too much on the setup to keep my neck from stretching too far.

Pullups

BW x 20,20,20

Dips

BW x 20,20

skipped the tbar rows because my neck was feeling better but wanted to fully rest it.

Wednesday - Squat 5x5 @ 148

Back Squat

20,61,81,102,122

148 x 5,5,5,5,5,

Thought this would be hard coming back from the ski vacation with my legs tired, but it actually wasn't that bad. Back felt good, and thats probably the weakest link.

Good morning

60 x 10,10,10,10

Too easy, definitely do more weight next time.

Ab Wheel

BW + 20kg x 25

weight - 190 lbs (86 kg)

fat caliper - side = 9

front = 22

Friday - Bench 5x5 @ 106

Left side upper trap/neck still hurting. Aggravated by the setup for bench press, not much else. I won't be benching again until next Thursday at the earliest, and not heavy for another few sessions after that, so hopefully it will be fine by the next session.

Bench Press

20,40,60,80

106 x 5,5,5,5,5

Pullups

BW x 20,17,12

Pretty tired

Dips

BW x 21,20

T-bar Row

40 x 20 

Setting the bar to the floor each rep.  Seems to help my form stay consistent.

Wednesday - Squat 3x8 (deload), Deadlift 5x3 @ 170

Light squat today

Back squat

20,61,81,

108 x 8,8,8

Deadlift

61,101,142

170 x 3,3,3,3,3

Ab Wheel
BW + 20 x 15,15,15

Back Ext

BW x 30

weight 188 lbs

Tuesday - Bench 4x4 @ 97

Bench press

20,61,81

97 x 4,4,4,4

Pullups

BW x 28,20,17

Dips

BW x 25,25

Tbar row

40 x 14+6,14+6

Pain in left upper trap after first working set of bench.

Sunday - Squat 5x3 @ 153

Feeling pretty tired from doing the subfloor this morning and going up and down the stairs for about an hour.

Back Squat

20,61,93,111,131

153 x 3,3,3,3,3

Working on sitting back, pretty slow tempo. Trouble with bar position. Too high on a few sets.

Good morning

60 x 8,8,8,8,8

Ab Wheel

BW x 25,25

+foam roll

Saturday - Bench 5x3 @ 111

Bench press

20,61,81

111 x 3,3,3,3,3

Pullups

BW x 20,20,15

Dips

BW x 25, 25, 25

Tbar row

40 x 13+7,12+5,10

--

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Friday - Squat 4x4 @ 135 and Deadlift 4x4 @ 150

Back Squat

20,61,93,111

135 x 4,4,4,4

Need to sit back more for the low bar squat.

Deadlift

111, 150 x 4,4,4,4

Ab Wheel
BW + 15 x 15,15,15

Back Extension

BW x 40

Tuesday - Bench 4x4 @ 97

Bench Press
20,61,81
97 x 4,4,4,4

Pullups
BW x 25,20,15

Dips
BW x 20,20,20

Tbar Row
40 x 15+5+4 (rest pause)

Sunday - Squat 5x5 @ 144

Second day of the new program. Was feeling pretty tired today, the squats were tough, but it seemed to get better with each top set. Definitely not my best though.

Back squat

20,61,81,102,122

144 x 5,5,5,4,5 (fourth set I miscounted, it was 4 reps)

Good morning

20, 60 x 8,8,8,8,8

Ab Wheel

BW + 15 x 10,10,10

+foam roll

Saturday - New Program Start - Bench 5x5 @ 103

Bench Press

20,61,81

103 x 5,5,5,5,5

Pullups

BW x 24,18,18

Dips

BW x 20,20,20

T-bar Row

25 x 10

45 x 10,10

Thursday - Lower

Back Squat

20,61,81,102,122,142

162 x 3

142 x 3,3

T-Bar Row

+25 kg x 10

+45 x 10,10,10

Ab Wheel

BW +15 kg x 10,10

-really sore from last time still

Wednesday - Upper

Bench Press
20,61,81
114 x 3,3,3

Incline Press
60, 73 x 3,3,3

Pullups
BW x 28 (PR!), 17

Dips
BW x 25,20

Monday - Lower

Using low bar squat form on all squats, even work sets. Figured just gotta do it.

Back Squat

20,61,81,102,122

155 x 5

139 x 5,5

Tough, mostly because I was full from the sandwich I had an hour earlier.

Ab Wheel

BW x 10

BW + 16 kg x 15,15,15

T-Bar Row

60 x 10

80 x 10,10,10

+foam roll

Sunday - Low bar squat practice and Upper

Low bar squat practice

-60,100 kg

Using weightlifting shoes this time, was able to stay over the mid-foot much better but I am not sure if my knees were tracking too far forward.

-also used thumbless grip much more comfortable

Bench Press

61,81

109 x 5,5,4 (attempted 5)

Considering moving to top set then 2 more at 90% of top set, like squat

Felt in right wrist on the outside, totally different area than the previous few sessions

Incline Press

40, 70 x 5

Should probably change this to make it more volume. A single set of 5 does almost nothing.

Pullups

BW x 18,18,15

Tbar Row

70 x 10,10,10

Weight - 188 lbs/85.5 kg

Calipers - 8 on side, 22 on front

Friday - Low bar squat practice

Practiced the low bar squat, really for the first time. 60, 80, and 100 kg.

I'll give it a shot with the weightlifting shoes next time and take some more videos.

Thursday - Lower

Back Squat

20,70,102,120

140 x 8

126 x 8,8

Tiring

Speed DL

99 x 6x3

Parallel Bar Leg Raise

BW x 12,12,12

Back Ext
BW x 30

Landmine arrived - tbar attachment tomorrow

Wednesday - Upper

Bench Press

20,61,81,99 x 8,8,8

Right hand hurting a bit mby the fingers, I think from a bad squat a week or so ago

Incline Press

40, 63 x 8

Pullups

BW x 17,17,17

Dips

BW x 20,20

Focusing on depth on the reps

Weight - 187.8 lbs (85 kg)

Fat caliper measurement

side - 7mm

belly button - 22

average - 14.5

Tuesday - Lower

Back Squat

ramp up - 20,61,81,102,122,142

160 x 3

144 x 3,3

Speed Deadlift

70,110

140 x 8 x 1

Parallel Bar Leg Raise

BW x 12,12,12,

Back Ext

25, 25 

Sunday - Upper

Working out by myself today.

Bench Press
ramp up - 20,60,80,101, 113 x 3,3,3
On sets 2 and 3, third rep was tough.

High Incline
60 x 3
71 x 3
Originally supposed to do 3 sets, but the liftoff was very taxing without a spotter, I decided to forgo the additional sets since I know I'd have failed.

Pullups
BW x 17,15,15

Dips
BW x 25,20

Note: purchased a landmine and t-bar row attachment. I'm going to start doing more rows once I get that equipmen.

2016/17 in review

A review of 5/3/1

On the first day of 5/3/1, I started with the following estimated training maxes:

Squat - 144 kg

Deadlift - 155

Bench - 103

Seated Press - 41

This was based on a 90% value, meaning:

Squat - 160

DL - 172

Bench - 114

Press - 45

At the end of 12 cycles of 5/3/1 in August 2017, my maxes were estimated at:

Squat - 172 (8% improvement)

DL - 216 (26%)

Bench - 115 (1%)

Press - 73 (62%)

At the peak of each lift:

Squat - Cycle 7, performed 146 for 8 (estimated max 185)

DL - Cycle 7, performed 155 for 14 reps (estimated max 238)

Bench - Cycle 6, performed 103 for 8 reps (estimated max 130)

Press - final cycle was highest estimated max

From this, I peaked in Cycle 7 of 12 and then either worked to re-achieve the same peak in the next 5 cycle or failed to achieve that peak. I should have done something after cycle 7 to change something and continue my progress.

As of Jan 12, 2018, ~4 months later, I have the following estimated maxes:

Squat - 178

DL - 216 (probably high estimate)

Bench - 125

Press - switched to high incline - 79

Friday - Lower

Back Squat

ramp up - 20,61,81,102,122,142

153 x 5

138 x 5,5

Experimenting with lower bar position.

Speed Deadlift

70, 120 x 2,2,2,2,2

Ab Wheel
16 kg x 10,10,10

Back Ext 

BW x 25,25

Weight - 187 lbs 

Thursday - upper

Bench press

Ramp up 20,61,81

108 x 5,5,5

Incline

40, 69 x 5,5

Pullups

BW x 15,15,15,15

Dips

BW x 25,25,25

Fat calipers

8 on side

20 on belly

Weight

187.6 lbs (85)

--

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Tuesday - Lower

Back Squat

ramp up - 20,61,61,81,102,122,

139 x 8 - feeling in left lower back even though it was my right lower back hurting all day

125 x 8,8 - tiring but form was decent

Speed Deadlift

70 x 3

99 x 3,3,3,3,3,3

Meant to do 97, oops

Ab Wheel

BW x 10

BW + 10 kg x 10,10,10

Back Extension

BW x 25,25

Really feeling in my hamstrings, which is good.

Monday - Upper

Bench Press

ramp up - 20,61,81

98 x 8,8,8

Incline Press

40, 62 x 8

Pullups

BW x 15,15,15

Dips

BW x 25,25,25

+foam roll

Sunday - Lower - No Deadlift

Back Squat
ramp up - 20,61,81,102,122,142
158 x 3,3
Form started to break down mid-set 2, stopped at 2 sets.

Deadlift
ramp up - 70,111,151,174x2
194 x 0 - Did not attempt again, back rounding.
Will do deadlift deload/speed work for next several weeks and then determine how to move forward with DL.

Will drop squat increment from 3kg/cycle to 2, and make 2nd and 3rd working set optional - can be completed at 90% of top set. Intent is to reduce intensity without completely removing all the volume.

Thursday - Upper

Bench press

Ramp up - 20,61,81

111 x 3,3,3

Felt really good, pretty easy. 

Incline press

52, 69 x 3,3,3 

Very good as well. 

Pullups

BW x 15,15,15

Dips

BW x 20,20,20

--

Sent from Gmail Mobile

Tuesday - Lower

Back Squat

ramp up - 20,61,81,102,122,143

152 x 5,5,5

Hips coming up on later sets. This is starting to get tough at the current progression, especially to try not too good morning the weight. I want to learn how to low bar squat as well.

Deadlift

ramp up - 70,111,151

186 x 5

Deadlifting directly after heavy squats is getting really hard, especially on my back. I cut all the top sets of deadlifting to just 1 set, which helps, but I don't think I'm going to be able to continue doing the same deadlift frequency or intensity in the near future. I will finish this cycle's set of 3s then consider options for next 3 week cycle.

Back Ext

BW + 10 lbs x 15,15,15

Ab Wheel

BW x 25,25