5/3/1...but who was CNS? Makin some strength gainz log

[CptnAwesome]

Been running PHAT for a little bit and I want to focus on strength, so I figured I'd take a shot at this. I just joined a new gym with a bunch of Olympic platforms and racks so I'm very excited to make use of those.

Currents Stats:

Height: 6'2"
Weight: 176 lbs

Bench: 195x4
Row: 190x3
OHP: 115x5
Squat: 275x4
Deadlift: 335x1 (haven't done these in...like 2 years)

The goal is to get up to a 240+ bench, 330+ squat, 400+ dead. From what I've read about this program, it should be attainable with a ton of food. I'm going to be running it 4 days on, 1 day off to finish each cycle in 2 weeks. I tweaked the accessories a little bit, but nothing major.

Tuesday, September 8th - Bench Day

Bench Press
45x15, 95x8 (warmup)

120 x 5
140 x 5
160 x 12

Weighted Dips

+45 x 8
+45 x 6
+45 x 6

Incline DB Press

3 x 45 x 10

Incline DB Flies

3 x 17.5 x 10

Overhead DB Extensions

3 x 40 x 10

Tricep Pushdowns

3 x 75 x 10

Pretty solid workout today; looking forward to squatting tomorrow. I don't think I've ever done AMRAP squats so it'll be interesting to see how many I can rep out 225 for.

[CptnAwesome]

The A/C at the new gym was out so I was sweating balls...and I was in a hurry so I only did 1 assistance exercise. I also haven't deadlifted in like 2 years and kind of over-estimated my max, so I'm resetting that down for next session.

Wednesday, September 9th - Deadlift Day

Deadlifts
135x5, 155x5 (warmup)

195 x 5
225 x 6 (accidentally did 1 extra rep)
255 x 8

BB Rows

3 x 135 x 8

I have a problem with my hips shooting up too fast and my glutes being kind of inactivated. Working on fixing those

[CptnAwesome]

Wooo go Pats! 19-0 baby, calling it here first.

Thursday, September 10th - OHP Day

OHP
40x6, 60x5 (warmup)

70 x 5
80 x 5
90 x 10

Paused Bench Press

2 x 115 x 8 (1-2 second pause)

Arnold Press

2 x 30 x 8

Lateral Raises

3 x 17.5 x 10

Rear Delt Cable Flies

3 x 25 x 10

BB Shrugs

3 x 135 x 10 (super easy)

Good day today, kept rest times pretty short to make it to the Patriots/Steelers game in time. Gonna be adding an extra accessory set to paused bench, Arnold press, and lateral raises next week. Oh, and my entire back is sore from deadlifting. Feels goddamn great.

[CptnAwesome]

Friday, September 11th - Squat Day

Squats
45x10, 135x5 (warmup)

175 x 5
190 x 5
215 x 11

Leg Extensions

2 x 80 x 10 (easy)

Leg Curls

3 x 60 x 10

Leg Raises

3 x BW x 10

Man I was winded as **** after the third set of squats. I've never actually done more than 5-6 reps of squats so I got way more tired as a whole; I could've done 3-4 more reps. Need to work on conditioning. I also went earlier in the day in the middle of work cause I got a date tonight, so looking forward to that

[CptnAwesome]

Wasn't feeling tired and had to go into work this morning which is right across my gym, so I decided to skip the rest day today.

Saturday, September 12th - Bench Day

Bench Press
45 x 15, 95 x 6 (warmup)

130 x 5
150 x 5
170 x 8

Dips

3 xBW x 15, 11, 9

Incline DB Press

3 x 40 x 10

Incline Flies

3 x 17.5 x 10

DB Overhead Extensions

3 x 45 x 10

Tricep Pushdowns

3 x 60 x 10

Face Pulls

3 x 40 x 15

Cable Crunches

100 x 20
2 x 115 x 15

Forgot it was sets of 3 this week...whoops. Also the new gym doesn't have a dipping belt so I did body weight dips. Figured I'll increase total reps every workout to hit 50 in 3 sets or less.

[CptnAwesome]

Monday, September 14th - Deadlift Day

Deadlifts
135x5 (warmup)

190 x 3
215 x 3
250 x 8

Pullups

BW x 8, 6, 4, 2

Chest Supported T-Bar Rows

3 x 45 x 10

Bicep Curls

60 x 8

I strained my mid back a few weeks ago and it started acting up again after the rows, so I had to cut this short. I deadlifted with a double overhand grip and that was a pretty big factor in limiting the reps; I'm switching to a mixed grip next deadlift day. Coulda gotten at least 2-3 more. For pullups, I'm going to increase total reps by 2 until I can do about 35ish in 3 sets.

[CptnAwesome]

I strained a back muscle and got super busy with work, and haven't been able to go due to a combination of the two. Since I was barely half a cycle in, I'm just restarting and getting back on track here.

Monday, September 28th - Bench Day (Cycle 1 Round 1)

Bench Press
45 x 15, 95 x 8 (warmup)

120 x 5
140 x 5
160 x 13

Close Grip Bench Press

3 x 115 x 10

Dips

3 x BW x 8

Incline DB Press

3 x 40 x 10

Tricep Pushdowns

2 x 60 x 10

[CptnAwesome]

Man I am dead after today's workout. Never done high rep deadlifts...I didn't go yesterday cause I was at the Rangers game.

Wednesday, September 3rd - Deadlift Day (C1R1)

Deadlifts
135 x 8 (warmup)

185 x 5
215 x 5
235 x 13

Pullups

4 x BW x 8,5,3,2

Chest Supported Rows

3 x 45 x 10,8,8

Cut out Croc Rows and curls because my back was starting to hurt from the APT. It had gotten a lot better with frequently deadlifting/squatting + foam rolling/stretching, but the past 2 weeks I was out plus I think my form was a little loose on the last 3-4 reps of DLs. Gonna slowly add volume to accessory work and take care of it

[CptnAwesome]

Forgot to update over the weekend as I was at a wedding. Did regular shoulder day, hit 95 x 12 on the last set of OHP.

Monday, October 5th - Squat Day (C1D4)

Squats
45 x 15, 135 x 5 (warmup)

165 x 5
190 x 5
215 x 13

High Bar Squats

135 x 10 (back started hurting pretty bad here so I only did 1 set)

Leg Extensions

3 x 100 x 10

Lying Leg Curls

3 x 70 x 10

Free Motion Calf Raises

3 x 140 x 10 (unilateral)

Hanging Leg Raises

3 x BQ x 10

I was happy to hit 13 reps today, last time I only got 11. Just need to work on conditioning; I had 2-3 left in the tank but I was dead after the last rep. I just bought a pair of Adipowers so I'm excited to start using those.

[CptnAwesome]

Tuesday, October 6th - Bench Day (C1R2)

Bench Press
45 x 15, 95 x 5

135 x 3
150 x 3
170 x 11

CGBP

3 x 120 x 10

Incline DB Press

3 x 40 x 10,9,10

Dips

3 x BW x 9

Rear Delt Cable Flies

3 x 30 x 12, 10, 10

Wednesday, October 7th - Deadlift Day (C1R2)

Deadlifts
135 x 8 (warmup)

190 x 5 (forgot it's only 3 today...again)
225 x 3
250 x 11

Pullups

5 x BW x 8, 5, 4, 2, 1

DB Rows

3 x 60 x 10

Yeah, so I'm going to avoid down exercises after deadlifts where I have to stay bent over without any support because my lower back just starts killing me. I'm stretching, foam rolling, and working on abs so hopefully for not too long because I'd like to start doing Kroc Rows.

[CptnAwesome]

Thursday, October 8th - OHP Day (C1R2)

OHP
45 x 8 (warmup)

75 x 3
85 x 3
95 x 11

Paused Bench Press

3 x 120 x 8

Arnold Press

3 x 35 x 9, 8, 7

DB Lateral Raises

3 x 15 x 10

Rear Delt Cable Flies

3 x 30 x 10

Felt real good during this workout. I had a date after so I was in a hurry to get it done within 45 minutes, and I was able to. Next round I'll be adding a couple more accessories to each day (more pulling, mostly).

[CptnAwesome]

Friday, October 9th - Squat Day (C1R2)

Squats
45 x 15, 135 x 5 (warmup)

175 x 3
200 x 3
230 x 11

Leg Press

3 x 180 x 10

Seated Leg Curls

3 x 80 x 10

Leg Extensions

2 x 90 x 10

Lying Leg Curls

3 x 70 x 10

Free Motion Calf Raises (single leg)

3 x 140 x 15

Saturday, October 10th - Bench Day (C1R3)

Bench Press
45 x 15, 95 x 8 (warmup)

140 x 5
160 x 3
175 x 8

Dips

4 x BW x 15, 12, 10, 7

Incline DB Press

3 x 45 x 10

Cable Crossovers

3 x 30 x 10

Face Pulls

4 x 40 x 15

Close Grip Bench Press

3 x 115 x 10, 10, 9

Tricep Pushdowns

3 x 60 x 10

Cable Crunches

3 x 130 x 15

I slept only about 2 hours last night, then had to drop a friend off at the airport at 5. So I decided to go into the gym after since I was already up. Pretty sure I can hit 175 for at least 10 reps, but we'll see next round.

[CptnAwesome]

Tuesday, October 13th - Deadlift Day (C1R3)

Deadlifts
135 x 8 (warmup)

215 x 5
230 x 3
265 x 9

Pullups

BW x 8, 4, 3, 3, 2+1 (rest pause)

Chest Supported T Bar Rows

3 x 45 x 10

Seated Rows

3 x 70 x 10

Bicep Curls

3 x 50 x 10,9,8

Cable Crunches

3 x 145 x 15

Lat accessory work was easy; I'm going to do unilateral rows and add in some neutral grip pulldowns next workout. Pretty happy I hit 9 reps with 265.

[CptnAwesome]

Wednesday, October 14th - OHP Day (C1R3)

OHP
45x8, 65x5 (warmup)

80 x 5
90 x 3
105 x 10

Paused Bench Press

3 x 120 x 10

Arnold Press

3 x 35 x 10, 9, 8

Lateral Raises

3 x 17.5 x 10

Neutral Grip Pulldowns

3 x 100 x 10

Hanging Leg Raises

3 x BW x 10

Face Pulls

3 x 50 x 15

BB Shrugs

3 x 185 x 10

[CptnAwesome]

Thursday's squat workout was pretty ****ty, but I hit 10 reps still.

Thursday, October 15th - Squat Day (C1R3)

Squats
45x15, 135 x 8, 155 x 3 (warmup)

190 x 5
215 x 3
240 x 10

Chinups

BW x 6

Leg Extensions

5 x 100 x 10

Lying Leg Raises

1 x 70 x 10
4 x 80 x 10

Free Motion Calf Raises

3 x 160 x 15 (single leg)

Tuesday, October 20th - Bench Day (C2R1)

Bench Press
45 x 15, 95 x 8 (warmup)

125 x 5
145 x 5
165 x 12

Dips

5 x BW x 15, 10, 10, 10, 5

Hammer Strength Incline

3 x 100 x 10

Pec Flies

3 x 80 x 10

Face Pulls

4 x 45 x 15

Close Grip Bench

3 x 120 x 10,10,8

Tricep Pushdowns

3 x 65 x 10

Hanging Leg Raises

3 x BW x 12

I really liked Hammer Strength Incline. Think I'm going to do that instead of Incline DB for a bit.

[PathToSage]

Mirin man. Hoping to build up some stats like this.

[CptnAwesome]

Mirin man. Hoping to build up some stats like this.

Thanks man! I'm nowhere near a lot of people on here, but definitely on the way. I'm sure you'll get there in no time

[CptnAwesome]

Wednesday, October 21st - Deadlift Day (C2D1)

Deadlifts
135 x 8 (warmup)

195 x 5
215 x 5
240 x 14

Pullups

6 x BW x 4

Chest Supported T Bar Rows

3 x 50 x 10

Seated Cable Rows

3 x 90 x 10

BB Curls

3 x 50 x 10,9,10

Hammer Curls

3 x 17.5 x 10

Good workout. Stoked to hit 14 reps with 240. I'm going to start switching around how I do pullups, I think more sets of low reps is a better idea right after deadlifts because I'm half dead at that point.

[CptnAwesome]

Thursday, October 22nd - OHP Day (C2R1)

Overhead Press
45 x 8 (warmup)

75 x 5
85 x 5
95 x 11

Paused Bench Press

3 x 120 x10

Arnold Press

3 x 35 x 10

Lateral Raises

3 x 20 x 10

Face Pulls

3 x 50 x 10

Monday, October 26th - Squat Day (C2R1)

Squats
45 x 15, 135 x 8, 155 x 3 (warmup)

170 x 5
195 x 5
225 x 14

Hack Squats

3 x 90 x 10

Leg Extensions

3 x 100 x 10

Lying Leg Curl

3 x 85 x 10

Seated Leg Curl

4 x 80 x 10

Free Motion Calf Raises (Single Leg)

3 x 180 x 15

[CptnAwesome]

Tuesday, October 27th - Bench Day (C2R2)

Bench Press
45 x 15, 95 x 8 (warmup)

135 x 3
150 x 3
170 x 12

Dips

3 x BW x 18, 10, 11
1 x BW x 7 + 3 + 1 (4-5 second rest-pause)

Incline Hammer Strength Press

3 x 110 x 8, 9, 8

Cable Crossovers

3 x 35 x 10

Face Pulls

4 x 50 x 15

Close Grip Bench Press

2 x 120 x 10
1 x 120 x 8 + 2 (30 second rest-pause)

Tricep Pushdowns

3 x 70 x 10

Cable Crunches (supersetted with 15 second vacuums)

1 x 145 x 15
2 x 150 x 15

Probably the best bench day I've had so far. My goal is to get 50 dips in 3 sets or less.

[CptnAwesome]

Wednesday, October 28th - Deadlift Day

Deadlift
135 x 8, 185 x 3 (warmup)

200 x 3
230 x 3
260 x 12

Pullups

3 x BW x 5
2 x BW x 4 + 1 (rest pause)

Chest Supported T-Bar Rows

3 x 52.5 x 10

One Handed Seated Cable Rows

3 x 35 x 10 (each hand)

Straight Arm Pushdowns

2 x 50 x 12,15

BB Curls

3 x 50 x 10 (supersetted 3x10 leg raises)

DB Hammer Curls

3 x 20 x 9

First time I went through an entire deadlift/back day without my lower back hurting! I've been focusing on doing a lot of hip flexor stretches and glute activation work before I start the workout, and it's been tremendously helpful.

[CptnAwesome]

Thursday, October 29th - OHP Day (C2R2)

OHP
45 x 8, 65 x 5 (warmup)

80 x 3
90 x 3
100 x 10

Paused Bench Press

3 x 125 x 10,10,8

Arnold Press

3 x 40 x 8

Lateral Raises

3 x 25 x 10, 10, 8 (drop set 15 x 6)

Face Pulls

4 x 55 x 15 (supersetted with Cable Crunches at 150 x 15)

[CptnAwesome]

Monday, November 2nd - Bench Day (C2R3)

Bench Press
45 x 15, 95 x 8, 115 x 3 (warmup)

145 x 5
165 x 3
180 x 9

Dips

4 x BW x 20, 10, 10, 10

Hammer Strength Incline

3 x 110 x 10

Cable Crossovers

3 x 40 x 10

Face Pulls

3 x 55 x 15

Close Grip Bench Press

3 x 120 x 10

Tricep Pushdowns

3 x 80 x 10

Hanging Leg Raises

3 x BW x 10 (60s rest between sets)

Still had 1-2 reps left in the tank on the 3rd set of bench press, but a) Wendler says not to go to failure and b) I didn't want to get stuck under the bar. Pretty damn happy with the progress so far, I'm also up to 179 lbs from 176.

[CptnAwesome]

Tuesday, November 3rd - Deadlift Day (C2R3)

Deadlifts
135 x 8, 185 x 3 (warmup)

215 x 5
245 x 3
275 x 10

Neutral Grip Chinups

4 x BW x 8,6,4,4+2 (rest pause)

Chest Supported T-Bar Rows

3 x 55 x 10

One Handed Cable Rows

3 x 40 x 10

EZ Bar Curls

3 x 55 x 10,10,8

Hammer Curls

3 x 20 x 10

Decided to switch to neutral grip rows; it felt so much better in my back. Although my right elbow and brachialis started hurting for some reason. Nice to hit 275 x 10 after hitting 265 x 9 last cycle. I'm going to max out on all my lifts after the 4th cycle to see where I'm at. Hoping to hit a 1 plate OHP, 2 plate bench, 3 plate squat, and a 365 deadlift.

[CptnAwesome]

Wednesday, November 4th - OHP Day (C2R3)

OHP
45 x 8, 65 x 3 (warmup)

85 x 5
95 x 3
105 x 10

Paused Bench Press

3 x 125 x 10

I had tickets to an advanced screening of Spectre so I didn't have time to do all the accessory work. I was really hoping to hit 11 reps with 105, but the 10th alone was a grinder.

[CptnAwesome]

Thursday, November 5th - Squat Day (C2R3)

Squats
45 x 10, 135 x 5, 155 x 3 (warmup)

195 x 5
225 x 3
250 x 10

Hack Squats

3 x 120 x 10

Leg Extensions

3 x 115 x 10

Lying Leg Curls

3 x 95 x 10

[CptnAwesome]

Tuesday, November 10th - Bench Day (C3R1)

Bench Press
45 x 12, 95 x 8, 115 x 3 (warmup)

130 x 5
145 x 5
165 x 14

Dips

4 x BW x 15, 15, 15, 10

Hammer Strength Incline Press

3 x 120 x 9, 8, 8

Cable Crossovers

3 x 45 x 10

Face Pulls

3 x 65 x 15

Close Grip Bench Press

3 x 120 x 10, 10, 7+2 (rest pause)

Tricep Pushdowns

3 x 85 x 10

Went for a 3rd rep on CGBP after a rest-pause, and almost killed myself. Apart from that, good workout.

[CptnAwesome]

Wednesday, November 11th - Deadlift Day (C3R1)

Deadlifts
135 x 8 (warmup)

195 x 5
225 x 5
255 x 14

Neutral Grip Chins

5 x BW x 7, 6, 4, 4, 3

Chest Supported T-Bar Rows

3 x 57.5 x 10, 8, 8

Dual Pulley Cable Rows

3 x 42.5 x 10

Straight Arm Pushdowns

2 x 45 x 12

Bicep Curls

3 x 55 x 10

Hammer Curls

3 x 25 x 8

[CptnAwesome]

I've been sick the past week and haven't been able to go. Since I was only 3 days into my 3rd cycle, I'm just restarting it.

Tuesday, November 24th - Bench Day (C3R1)

Bench Press
45 x 15, 95 x 8, 115 x 3 (warmup)

130 x 5
145 x 5
165 x 13

Dips

4 x BW x 15, 15, 10, 10

Hammer Strength Incline Press

2 x 120 x 10

Had to cut the workout short today, but I'm excited for back day tomorrow.