MKW’s “Making My Own Luck” Towards a 1,000 Pound Total Log

[MKW]

November 17, 2012: 5/3/1 Cycle 1, Week 1, Day 1

Military Press Day

Military Press: 5, 5, 5+

- 100 pounds x 5
- 115 pounds x 5
- 130 pounds x 10

DB Military Press:

- 40s x 15
- 60s x 10
- 50s x 10
- 45s x 10
- 45s x 10

Max Rack Pendlay Row (raised):

- 135 x 12 (this is one plate per side, bar isn't 45 but it is easier to track this way)
- 155 x 10
- 165 x 10
- 165 x 10
- 165 x 10

Braced Tricep Extensions:

- 45 x 20
- 60 x 10
- 60 x 10
- 60 x 10
- 60 x 9

Notes:

- I was in and out in about an hour. Great workout. My shoulders were spasming quite a bit later on in the night. I should have pyramided completely down with the DB military because I was warm but did not realize it. The weights were light but I'm not used to the volume.

- I am planning on alternating DB military, DB bench, and dips as the first accessory lift on my upper focus days. I hadn't done DB military in so long though and wanted to hit that motion.

- The pendlay setup I had was great on my lats. It's really just a dead row, but I'm going to refer to it as a pendlay for tracking ease.

[Filmbuff81]

Looks good! Now time for some workouts!

[MKW]

November 18, 2012: 5/3/1 Cycle 1, Week 1, Day 2

Box Squats

Box Squats: 5, 5, 5+

- 160 x 5
- 185 x 5
- 210 x 12

DB Split Squats:

- BW x 15
- 35s x 10
- 35s x 10
- 35s x 10
- 35s x 10

Back Extensions:

- 70 x 20
- 100 x 15
- 100 x 15
- 100 x 15
- 110 x 15

Cable Crunch:

- 100 x 20
- 150 x 20
- 150 x 20
- 150 x 20
- 150 x 20

Notes:

- Split squats are the hardest exercise in the gym. Just brutal. I think my old PR was with the 80s, but it really doesn't matter. Bodyweight hurts. Such an amazing exercise. I chose it over traditional lunges because I feel it hits my hamstrings more and I definitely need any extra hammy work I can get.

- Squats were fine. My SI joint felt kinda meh on the first rep, but it's fine now. I am still messing with the box height to find the best combo of health and stimulation.

- Off today, bench tomorrow.

[MKW]

New Program: 5/3/1

I know this isn’t news, but I wanted to write up a brief “5/3/1 intro” anyway. I am going to link to this post in my signature rather than start a new log, so there will be some review to those of you who have been following along for a while.

I have been hit with a myriad of injuries over the last couple of years (four hamstring pulls since last February in addition to appendix surgery and sacroiliac joint discomfort). Because of this, my lower body lifts lag my upper body, as well as my old PRs.

I am sold on 5/3/1 for a few reasons. I operate best under structure and with a community feeling. I also love the idea of rep PRs and scheduled deloads. Barring injury/illness, I expect great things while running this program. The temporary plan is to run it for six cycles and then reevaluate. If it’s working and I am enjoying it, then I’ll continue running it. I suspect I will, but let’s start smaller.

For those unfamiliar with the program, it is based off of the core lifts (squats, deadlift, bench, and military press) with a few assistance exercises done each day depending on the chosen accessory program. It is a four-day split. The program uses sub-maximal weights and is built on %'s. My current maxes:

Current Maxes / Training Maxes:

Bench Press: 260 pounds / 234 pounds
Deadlift: Not applicable
BB Military: 170 pounds / 153 pounds
Box Squats: 275 pounds / 247.5 pounds

I have deadlift as “not applicable” because I will continue running my +10 progression over the next three weeks as I build my lift back up from the most recent hamstring injury. However, I intend on plugging my DL into the spreadsheet for the beginning of cycle 2 after 3 or 4 weeks, depending on the scheduled deload. My box squat is also below my career PR but it is further along than my deadlift.

The program comes with a couple of different formats to attach to the 5/3/1 sets. I will start with the periodization bible, which calls for three accessory exercises (5 sets of high reps each) each day.

Current weight is around 187-189. Current macros are 3200 on workout days (360 g carbs, 90 g fat, 240 g protein, roughly) and 3000 on non-workout days (with the deduction coming largely from carbs).

The first two workouts are coming up. I’m pumped to stay healthy, make small gains that add up, and make some progress. Let’s go!

Bump to next page.

Best of luck on your new journey bro. Stay strong.

Looks good! Now time for some workouts!

Pumped to have you guys here!

[Filmbuff81]

Nice first workout. That extra hamstring work will pay dividends in the long run for sure.

[MKW]

Nice first workout. That extra hamstring work will pay dividends in the long run for sure.

I completely agree. I made my best squat progress ever in the winter/spring of 2011 when I first introduced split squats and so linear gains on them.

The only problem is I've been limping around all day due to the soreness, haha. My foam roller is going to be my best friend the rest of the night.

The good news is my tendonitis appears to be completely gone. I figured it would take about a week.

[ulsak]

awesome start, MKW ! I know those split squats, they are a murder!.
But have you tried walking lunges? I was doing them a lot before PMB and 5/3/1 and resumed it for a day..these DOMS were epic.

Anyway keep it up!

[MKW]

awesome start, MKW ! I know those split squats, they are a murder!.
But have you tried walking lunges? I was doing them a lot before PMB and 5/3/1 and resumed it for a day..these DOMS were epic.

Anyway keep it up!

Yup, I've done lunges extensively in the past. Both are absolutely brutal. I prefer split squats but they will both have a place in my split.

I just foam rolled on my DOMS for 10-15 minutes... lawd.

[Filmbuff81]

Did your journal name change?

[MKW]

Did your journal name change?

Yup. Things getting serious in here with a new title! I absolutely love the quote (or any variation of it) "You make your own luck". I don't want the first set of quotes though so I sent another PM to the mod who helped me out.

[Filmbuff81]

Yup. Things getting serious in here with a new title! I absolutely love the quote (or any variation of it) "You make your own luck". I don't want the first set of quotes though so I sent another PM to the mod who helped me out.

So that's how you get **** changed on here. I am gonna have to PM a mod and change my log to "Rory's journey into performing Olympic lifts with horrible form but maximum effort" hahaha

[MKW]

So that's how you get **** changed on here. I am gonna have to PM a mod and change my log to "Rory's journey into performing Olympic lifts with horrible form but maximum effort" hahaha

LOL, hilarious. Yeah, it's a work in progress. I want it to say "MKW's "Making My Own Luck" Towards a 1000 Pound Total Log", but I confused him by saying I only want the middle quotations. Nice guy though. I asked ZBlackTT.

[Anthony21]

I would say that's the way you start a 5/3/1 program. Nice work MKW.

[MKW]

I would say that's the way you start a 5/3/1 program. Nice work MKW.

Thanks big man!

--

Looks like my journal title is finally correct. Awesome. Also, I woke up today and can still barely walk due to leg/ass soreness, haha. AMRAP squats and 5 sets of split squats are no joke! Bench day later tonight (shooting for 10 reps at 200 pounds).

[JerG]

Nice title change man. You and I just need to get and stay 100% healthy and we will be good to go.

[MKW]

Nice title change man. You and I just need to get and stay 100% healthy and we will be good to go.

No doubt. I've seen the kind of progress you make when you get into a health groove.

[MKW]

November 20, 2012: 5/3/1 Cycle 1, Week 1, Day 3

Bench Press

Bench Press: 5, 5, 5+

- 160 x 5 (was supposed to do 155, no big deal)
- 180 x 5
- 200 x 11 (possibly a rep PR)

Dips:

- BW x 10
- BW + 70 x 10
- BW + 55 x 8
- BW + 45 x 8
- BW x 14

Rack Pendlays:

- 135 x 15
- 165 x 11
- 165 x 10
- 165 x 10
- 135 x 15

Braced Tricep Extensions:

- 50 x 20
- 60 x 10
- 60 x 10
- 60 x 10
- 50 x 9

Notes:

- Intensity sucked at first but got better. I had a crazy pump going by the end though.

- I'm going to a wedding in Florida on December 1 so I'm going to have to skip the Saturday/Sunday workouts when the time comes and start week 3 on the following Monday. This works because I'll have two weeks of 5/3/1 under my belt to figure out how I want to have these days ordered. For example, I think I want my lower lifts to come before my upper lifts. I don't love the idea of doing something like a pendlay row and then deadlift the next day. I'd rather have it the other way around.

- My legs are still brutally sore from the split squats and AMRAP squats. I'm going to hit my DL #'s tomorrow but then I might get creative with the rest of the workout. We'll see.

[Anthony21]

November 20, 2012: 5/3/1 Cycle 1, Week 1, Day 3

Bench Press

Bench Press: 5, 5, 5+

- 160 x 5 (was supposed to do 155, no big deal)
- 180 x 5
- 200 x 11 (possibly a rep PR)

Dips:

- BW x 10
- BW + 70 x 10
- BW + 55 x 8
- BW + 45 x 8
- BW x 14

Rack Pendlays:

- 135 x 15
- 165 x 11
- 165 x 10
- 165 x 10
- 135 x 15

Braced Tricep Extensions:

- 50 x 20
- 60 x 10
- 60 x 10
- 60 x 10
- 50 x 9

Notes:

- Intensity sucked at first but got better. I had a crazy pump going by the end though.

- I'm going to a wedding in Florida on December 1 so I'm going to have to skip the Saturday/Sunday workouts when the time comes and start week 3 on the following Monday. This works because I'll have two weeks of 5/3/1 under my belt to figure out how I want to have these days ordered. For example, I think I want my lower lifts to come before my upper lifts. I don't love the idea of doing something like a pendlay row and then deadlift the next day. I'd rather have it the other way around.

- My legs are still brutally sore from the split squats and AMRAP squats. I'm going to hit my DL #'s tomorrow but then I might get creative with the rest of the workout. We'll see.

Killed it bro. 200x11 Nice job on the PR.

[Filmbuff81]

another solid looking workout.

I always put my lower days before my uppers when doing 5/3/1 as well for the very reason that doing some rows and pullups and coming back for deads the next day just seemed like a recipe for pain.

[MKW]

Killed it bro. 200x11 Nice job on the PR.

Thanks man!

another solid looking workout.

I always put my lower days before my uppers when doing 5/3/1 as well for the very reason that doing some rows and pullups and coming back for deads the next day just seemed like a recipe for pain.

Yup, completely agree. It was fine yesterday but I still would prefer DLs first then pressing the day after.

[MKW]

November 21, 2012: 5/3/1 Cycle 1, Week 1, Day 4

Sumo Deads

Deads:

- 135 x 5
- 185 x 5
- 205 x 5
- 235 x 5
- 265 x 5 (+10 from last week, following my rehab progression)

SLDL:

- 135 x 10
- 185 x 10
- 185 x 10
- 185 x 10
- 185 x 10

Leg Extensions:

- 90 x 15
- 110 x 12
- 130 x 10
- 150 x 10
- 90 x 14

6 sets of Seated Calf Raise SS with Reverse Situps for 3 sets, then 3 sets of Hanging Leg Raises

Notes:

- Really good workout even if it might not seem like much. My hamstring felt as good as it has since I started doing legs again. It's still not 100% but I wasn't inhibited by it at all. I will continue with my progression and go for 275x5 next Wednesday.

- Happy Thanksgiving!

[ulsak]

great numbers MKW, are the sumo's more lenient to your hammies compared to standard DL?

Happy Thanksgiving! That goes for all 'mericans reading your log..

[MKW]

great numbers MKW, are the sumo's more lenient to your hammies compared to standard DL?

Happy Thanksgiving! That goes for all 'mericans reading your log..

They actually activate my hamstrings more, but I prefer them to conventional deads. I think it puts my back in a safer starting position and I always have to be conscious of my SI joint.

Thanks man!

[Anthony21]

Strong sumo pulls my man. You hace a good Holiday with the fam.

[Filmbuff81]

eat lots of turkey, stuffing, gravy, potatoes after all dem deads!

[MKW]

Strong sumo pulls my man. You hace a good Holiday with the fam.

eat lots of turkey, stuffing, gravy, potatoes after all dem deads!

Thanks boys, I hope everyone had a good holiday. I'm reloading my supplements with some awesome deals I have found and will be back at it in the gym tomorrow with OHP day. 140 for 3+.

[MKW]

Also, 5 year HS reunion tonight... feels weird, haha. 5 years, damn!

[Filmbuff81]

Also, 5 year HS reunion tonight... feels weird, haha. 5 years, damn!

Now I feel old hahahaha

[MKW]

Now I feel old hahahaha

Haha damn. It was so much fun.

[MKW]

November 24, 2012: 5/3/1 Cycle 1, Week 2, Day 1

Military Press Day

Military Press: 3, 3, 3+

- 105 x 5
- 120 x 5 (I made a mistake on the first two sets and did 5 instead of 3)
- 140 x 8 (Probably a rep PR. I will start counting next cycle)

DB Bench:

- 50s x 20
- 75s x 10
- 75s x 10
- 75s x 10
- 75s x 10

WG Lat Pull-Down:

- 100 x 12
- 100 x 12
- 100 x 12
- 100 x 12
- 100 x 12

BB Shrugs:

- 135 x 20
- 185 x 12
- 225 x 10
- 225 x 10
- 135 x 20 (drop set from 225)

Notes:

- Good workout. I forgot to do 3 on the first two military press sets but it's not a big deal.

- I prefer DB shrugs to BB shrugs so I will use them more regularly. I also prefer a different back machine (a hammer strength machine) than WG Lat PD and will sub that in when I don't feel like doing a free weight movement.

- Box squat day tomorrow. SI joint has been barking the slightest bit but I should be good to go.