How does I lifts weight

[supmannn]

Bench (190) Deload and Deadlift (370) Deload
October 26, 2012

Bench:
115x5
115x5
115x5

Close Grip:
95x15

Deadlift:
10x2 @185 every minute (speed)

Comments: Massive ****ing chest zit RIGHT ON the touch point for benching, that's awesome.

[supmannn]

Squat (330) 5/5/5
October 29, 2012

Squat:
215x5
247.5x5
280x5+ (got 8)

Comments: Awesome PR, great size, felt thick, solid, tight. I got so nauseous afterwards that I had to cancel any accessory work, but I'm still super happy with today.

[supmannn]

Bench (195) 5/5/5
October 30, 2012

Bench:
125x5
145x5
165x5+ (got 10)

Close Grips:
80x10
95x10
110x10

Dips:
3 sets

Ridiculously Heavy Absolutely Gargantuan Barbell Row:
2x15 @115

Face Pulls:
3x20 @monster mini

Poundstone Curls:
1x31 @45

[supmannn]

Deadlift (380) 5/5/5
November 2, 2012

Deadlift:
245x5
285x5
325x5+ (got 5)
365x1
385x1
405x1

High Bar Squat:
105x10
125x10
145x10

Comments: Would have needed 325x10 for a PR, uhhhhhhh how about no. So I just decided to get the required reps then see what singles I could pull. Pretty satisfied with this, 405 was tough but not an absolute max (d/dx was not 0).

EDIT: Was doing my frequency method pull ups tonight (hammer grip) and got a set of 10 which is a nice PR, then another set of 5, then I was starting another set of 5 and almost pulled my hamstring on the first rep. Good thing that didn't happen because I'd probably be the first ***hole in the entire world to pull a hamstring while doing ****ing pull ups.

[supmannn]

Press (145) 5/5/5
November 3, 2012

Press:
95x5
110x5
125x5+ (got 6)

Incline Bench:
80x10
95x10
110x10

Dips:
3 sets

Face Pulls:
4x25 @monster mini

Comments: My press sucks ass and isn't going anywhere. Really though, this does make sense, since 5/3/1 has you only pressing once a week which really isn't optimal. I'll have to think of something to fix this. Probably just going to add a moderate intensity/moderate volume pressing session to every bench day and see what happens.

[supmannn]

Squat (330) 3/3/3
November 5, 2012

Squat:
230x3
265x3
295x3+ (got 5)

RDL:
125x8
145x8
170x6

Band Good Mornings:
3x20 @light band (green)

[supmannn]

Bench (195) 3/3/3
November 7, 2012

Bench:
135x3
155x3
175x3+ (got 7)

Close Grips:
95x8
110x8
125x6

Barbell Rows:
5x10

Dips:
3 sets

Band Pushdown:
Stuff
These were pretty awesome. I tied a Rogue green band (think it's a "light") around the cross member that the pull up handles are mounted to, took a pic bcuz fuk u i wnted 2. I had my hands close together like I was praying, except balled up in fists. Flexed hard at the bottom, slow eccentrics. I think I actually prefer bands instead of cables for pushdowns/face pulls.

[supmannn]

Deadlift (380) 3/3/3
November 9, 2012

Deadlift:
265x3
305x3
340x3+ (got 8)

High Bar Squat:
135x8
145x8
170x6

Light Good Morning:
3x10 @45

[supmannn]

Squat (330) 5/3/1
November 12, 2012

Squat:
247.5x5
280x3
315x1+ (got 1, failed 2nd rep)
jimmies = rustled

RDL:
135x5
155x5
180x5

Light Good Morning:
3x10 @45

Press:
100x3
115x3
130x3

Comments: wat wat wat. Squatted 280x8 two weeks ago, 295x5 a week ago, and got only a single rep at 315 today? eiohfaiouehfwahuif. I felt like crap all day and was still kind of sore from deadlifting so I'm not too terribly disheartened, but it's still annoying. I'm counting this as an off day and plan to bump up the squat max by the normal 10 pounds for next cycle.

Didn't have time for my press day so I threw it in today with no AMRAP.

[supmannn]

Bench (195) 5/3/1
November 13, 2012

Bench:
145x5
165x3
185x1+ (got 6)

Close Grips:
100x5
115x5
135x5

Pendlay Rows:
4x10

Weighted Dips:
25x8
25x5
25x5

Comments: Made up for yesterday. 185x6 is a PR. Pendlay rows were done super strict.

[supmannn]

Deadlift (380) 5/3/1
November 15, 2012

Deadlift:
285x5
325x3
360x1+ (got 5)

High Bar Squat:
135x5
155x5
180x5

Light Good Morning:
3x10 @45

Comments: I need to take a serious look at my diet/rest because it's making most of my training sessions feel less than optimal and holding me back in the end.

360x5 was very tough but is a PR for a set of 5.

[supmannn]

Didn't log my deload week because whatever. Starting a new cycle with squat +10, deadlift +10, bench +5, and press is getting a reset because I ****ing suck ass at pressing and I slack off on my press days because it's an "easy" lift. 5/3/1 has been given those slow and steady gains for my squat, deadlift, and bench, but really hasn't done anything for my press. In fact, it's probably made my press worse. Pressing once a week doesn't do anything to improve the press, who wouldathunkit. More pressing throughout the week incoming.

[supmannn]

Squat (340) 5/5/5
November 26, 2012

Squat:
225x5
255x5
290x5+ (got 5)
Tough.

RDL:
110x10
135x10
155x10

Band Good Morning:
3 sets

[supmannn]

Bench (200) 5/5/5
November 27, 2012

Bench:
135x5
150x5
170x5+ (got 10)

Close Grips:
80x10
95x10
115x10

Pendlay Row:
4x8

Hammer Curls:
4x10

Press:
95x5
95x5
Experimenting with throwing in some pressing throughout the week.

[supmannn]

Deadlift (390) 5/5/5
November 29, 2012

Deadlift:
255x5
295x5
330x5+ (got 5)
Planned to hit 410x1 for a 5lb single PR but it wasn't happening. I pulled 370 to right below the knees then set it down since I was about to explode. I ate a bunch of food a couple hours before training and the pressure from my belt was forcing half digested Taco Bell up into my throat. All in all not one of the smartest pre-workout meals I've had.

High Bar Squat:
110x10
135x10
155x10

[supmannn]

Press (125) 5/5/5
December 2, 2012

Press:
80x5
95x5
105x5+ (got 11)

Incline Bench:
80x10
95x10
115x10

Pendlay Row:
4x8

Band Face Pull:
100 reps

Pull Ups

[supmannn]

Squat (340) 3/3/3
Bench (200) 3/3/3
December 4, 2012

Squat:
240x3
270x3
305x3+ (got 4)

RDL:
135x8
155x8
175x6

Bench:
140x3
160x3
180x3+ (got 3)
No AMRAP since I know from experience that squatting or deadlifting before benching absolutely ruins benching (for me).

Chin Ups

[supmannn]

Deadlift (390) 3/3/3
December 6, 2012

Deadlift:
275x5
315x3
350x3+ (got 6)

High Bar Squat:
135x8
155x8
175x6

[supmannn]

Can't remember my accessory work but I finished off the 5/3/1 week with:

Squat: 325x1 PR

Bench: 190x6 PR

Deadlift: 370x6 PR

Press: 120x6

[supmannn]

Then nothing at all on my deload week 'cuz I was super busy with personal life stuff.