5/3/1 Full Body--The Creation of a Beast

Trap Bar Deads: 255x5, 295x5, 330x17 (touch & go, belt)
Failed on two attempts @ 390 after a long rest. Ridiculous given that I could do 330x17 ten mins earlier.
Trap Bar BBB: 225x8x5
Hanging Leg Raises: 5x5

OHP: 115x5, 135x5, 145x10 (5, 5, 8 pullups in b/t sets)
OHP BBB: 95x10, 10, 8, 8, 7 (sets of 10 w/90lbs on chest supported row machine in b/t)

Front squat work sets: 145x3, 165x3, 185x10, 205x1
Front squat BBB: 115x10x4
Lying leg curls: 150x10x5

Bench Work Sets: 175x3, 200x3, 225x9. Disappointing. Was trying for ten. No progress from last cycle.
Bench BBB Sets Supersetted w/Pullups Below: 140x10x5
Pullups: 10, 8+2, 10, 7+3, 6+3+1
Tricep Pushdowns: 130x10x3 (supersetted w/face pulls below)
Face Pulls: 60x10x3
Curls: EZ Bar + 30lbsx10x3

Trap Bar Deadlift Work Sets: 275x3, 310x3, 350x15 (belt) All sets touch & go.
Trap Bar Deadlift BBB: 225x8x4
Will hopefully do 2 min abs tonight.
Jogged .6 miles home from gym.

OHP Work Sets: 120x3, 135x3, 155x8 (w/corresponding # of pullups)
OHP BBB sets: 95x10, 8, 6, 7, 7 (took less rest time than usual)
DB rows: 90x10x4 each arm
Superset Face Pulls w/70 lbs & Tricep Pushdowns w/140: 3x10
EZ Bar Curls w/30lbs: 3x10

Sleep schedule is all messed up, so I wound up taking a nap from like midnight to 3AM, then going to the gym at 5AM. Didn't have much energy & was a pussy and didn't push through the fatigue, doing only my 3 work sets and 1 BBB set. Might make myself go back to the gym later in the day to do my other work.

Front squat work sets: 155x5, 175x3, 195x10 (breathing reps after 5 or 6)
Front squat BBB set: 115x10

Bench Work Sets: 185x5, 215x3, 240x5 (Terrible. Wanted 8. Went from 225x9 a week ago to just 240x5 today. Bummed about this.)
CGBP BBB Sets: 155x10x4, 155x8
Pullups: 10, 5, 3, 3, 3, 2

Gym was closing so I couldn't take usual rest b/t pullups.

Trap bar dead work sets t&g: 290x5, 330x3, 370x12 (belt)
Tbd Bbb: 225x8x4
Hanging leg raises: 5x5
Jogged .6 mi home.

OHP work sets: 130x5, 145x3, 160x7
OHP Big: 95x10x5
DB rows: 110x10, 10, 8, 8, 8
Face pulls: 70x10x3
Tricep pushdowns: 150x10x3
DB curls: 40x10x1 each arm

Deload Bench Work Sets: 135x5, 155x5, 175x5
Deload CGBP BBB Sets: 155x10x3
Pullups: 10, 5, 5, 5, 10, 8, 7 (supersetted w/bench sets above)
Skullcrushers: 50x10x3
Bicep Curls: 40x7x2, 40x5
Face Pulls: 75x10x3

Goal is to get to a 300lb front squat by 12/31. That's probably a bit ambitious, but I will give it my best in these next four weeks. Plan is to continue on 5/3/1 for my other 3 lifts while front squatting 4x week. I'll do that until the end of December and then go back to just 5/3/1 for the next four weeks.

Starting front squat max is 250 as tested today w/a belt.
Front Squat: 135x3, 155x2, 185x2, 205x2, 225x1, 245x1, 250x1
Drop Down Front Squat Sets: 175x3, 185x3, 190x2, 195x2, 200x2
Drop Down Front Squats Sets Pt II: 135x3, 145x3, 155x3, 165x3
Lying Hamstring Curls: 160x10x3

Maybe I should revise that front squat goal down to 275.

Front squats: 135x3, 155x2, 185x2, 205x1, 225x1, 245xhuge fail
OHP Deload: 95x5, 115x5, 135x5 Went heavier than the recommended percentages (foolish) and the 135x5 was actually difficult. Probably bc I was fatigued from the front squats.
OHP BBB: 95x10x2
Pullups b/t OHP sets: 5, 5, 5, 5, 10, 6, 2, 2

Trap Bar Deads Deload: 225x5x3
Front Squats: 135x2, 155x2, 185x2, 205x1, 225x1, 255x1 (very ugly rep, tons of fwd lean), 225x1, 225x1, 185x2, 185x3

Will begin next cycle of 5/3/1 either Saturday or Sunday. Training maxes will be
OHP: 175
Bench: 255
TBDL: 400
Front Squat: will not be following 5/3/1, just going heavy several times per week

Bench: 175x5, 190x5, 215x9 (2 reps less w/same weight as last month)
Dips w/45lbs: 8, 7, 6
Pullups: 10, 8, 6, 5, 5, 5
Skullcrushers: 60x10x3

Think you might need to consume moar to smash that bench press.

Solid lifts though.

Oh wow. Someone's reading my log. Thanks--had thought I was talking to myself.

Front squats today: 135x3, 155x2, 185x2, 205x1, 225x1, 185x2, 190x2, 200x2, 205x2, 145x3, 155x3, 165x3
225 felt really heavy, so I just stopped going up there. Doesn't bode well for my goal of getting to 275 by New Year's.
Ghetto GHRs: 2x8

OHP Work Sets: 115x5, 135x5, 150x8 (barely got this one up, and my left side was like 6" above my right the last few reps)
Pullups (supersetted w/OHP): 5, 2, 5, 5, 5, 8
CGBP: 135x10x4
DB Rows (supersetted w/CGBP): 90x10x4
Skullcrushers: 70x7, 6, 6
Face Pulls (supersetted w/skullcrushers): 80x10x3
Preacher Curls: EZ Bar + 40lbsx 8, 6, 5

Trap Bar Deads (touch & go): 265x5, 300x5, 340x20 (belt)
Trap Bar Deads BBB: 235x8x4
Will try to do 2 min abs @ home tonight.

Front Squat: 165x5, 195x5, 215x5
DB Bench: 60x10x3
Pullups (supersetted w/DB bench): 10, (5, 2, 3) (5, 3, 2)

Bench: 185x3, 205x3, 230x8
Dips: BW+40lbsx8, Just BWx10, 10, 10, 10
Row Machine (supersetted w/dips): 250 or whatever the heaviest weight is x 10, 10, 8, 10, 10
Skullcrushers: 70x6, 60x8
Curls (supersetted w/skullcrushers): 70x5, 60x6

Quick squat session today.
Front squats: 135x3, 155x2, 185x2, 205x1, 225x1, 245x1 (ugly, barely got it up, severe back rounding), 135x3, 155x3
Did 3 front squat holds w/275 for 15-20 secs each

Trap bar deads: touch & go 280x3, 320x3, 365x16
TBD BBB: 23tx8x4
L chinups: 8, 6, 5, 4
One-arm snatch: 50x3, 60x3, 70x3, 75x2

Back is sore presumably from rounding it on front squats and/or deadlifts.

ohp; 120x3, 140x3, 155x5 (****ty. 3 reps less w/the same weight as last month)
ohp bbb: 95x5x7-10 reps
chinups: about 35 across 5 sets
triceps death: 2 sets w/115
curls: 60x10, x8

Was supposed to squat today but someone was in the squat rack for 45 mins.

Power cleans: 135x5, 155x3, 175x6, 185x1, 185x1
Dips: 15x3
Chins: 10, 6, 6, 4, 3

Front squats: 170x5, 190x3, 215x5 (belt)
Did like 30 hanging leg raises across 4 sets and left.

Bench: 190x5, 215x3, 240x6 (+1 rep from last month), 255x1
DB Rows: 110x10, 8, 8, 8
Dips: 10x5
DB Curls: 40x10

Did a circuit (6 times thru) of light tricep pulldowns (like 100, usually 10 reps), lat pulldowns (120 lbs maybe? for 8 reps) and lat raises (20 lbs for 6-8 reps).

Then some decline situps (10-15x3) and side bends (3x10).

Entering 2013, I conservatively estimate my maxes to be front squat (240-250), bench (270), trap bar dead (maybe 405?) and OHP (175).

Trap bar deads: 300x5, 340x3, 385x12 (all touch & go, last set belt)
No assistance work as my back has been feeling a bit iffy. Maybe I'll do some abs at home.