If SoulZeppelin were a gunslinger,

[SoulZeppelin]

he wouldn't be so weak?
this log would be a whole lot more interesting?
doyouevenlift?

Thought I'd start a log. I keep records in my gym notebook but this seemed like something to do.

Cliffs: Sweating gravy at 255 when 2011 started. Didn't even lift. Dropped 60+ lbs, started running, used a silly gym routine I got from HR at work (srs). Started lifting around June/July - ran SL. Program hopping & a minor injury toward the end of the year. Started like a bawss for 2012.

Short term goals:
Fix my crappy bench
Pull 4 plates
OHP @ 135
1000 lb total

Mid/long term goals:
Find some local PL meets
Find a local strongman comp
Don't suck

[SoulZeppelin]

On week 1 of my second cycle on 5/3/1 right now. I needed a mental break from squatting 3x/week even though I probably have a lot of linear gains left. Seems to be going well.

This week:

Monday: Bench
Worked up to 1x6@120 - embarrassing, but at least it's finally going up
5x10@85 yup
Chest-supported rows 5x10. 75/side.

Wednesday: Squat
Worked up to 1x6@275 - Thought I had #7 in me, dropped down, moved out of the hole & failed all over the rack.
5x10@160 High rep squats gas me and after the failed squat this wasn't a whole lot of fun.
Ham curls 5x10. 125. Probably should do more weight here - these were flying.

Friday: Press
Worked up to 1x6@85. Felt fine.
5x10@65 - crazy fast
v-grip pulldowns 5x10@120

Saturday: Deadlift
Worked up to 1x6@305 conventional. Feltfastman.
5x10@185 sumo - if there is something I dislike more than high rep squats...
Leg raises 5x10

Was fasted for the deadlift session. Had plate lunch after. Good decision.

[SoulZeppelin]

My best guess at my maxes after the first week of this 5/3/1 cycle: 320/145/365 (press 100)
My working maxes for this 5/3/1 cycle: 325/145/360 (press 100)

[SoulZeppelin]

Bench day:
1x3@100
1x3@115
1x3+@130
5x10@85
Rows 5x10@150

Was working in with someone (gym was busy) and didn't really warm up properly. Didn't take my normal rest either. Went OK - hit my 3 but kayaked the last rep a little and racked it. No +1 today.

[SoulZeppelin]

Squat day:
Warm-up
1x3@225
1x3@260
1x3+@290
5x10@160
Ham curl machine thing 5x10@125(?)

Felt good tonight. Ended up in a yoga class last night, but no damage done. Thought I might have had a +1 on my 290 but wasn't sure so I left it at 3.

[SoulZeppelin]

Press
1x3@70
1x3@80
1x5@90
5x10@65
V grip pulldowns 5x10@120
Concentration curls (lol) 2x8@22.5


Hit 5 on my 3+ set. Yeh-heh-hess. +2 is always what my goal is.

[SoulZeppelin]

Stair climb this morning: 23 flights 5:50. Need to work on my cardio. Deadlifts at the gym later today...

[SoulZeppelin]

Deadlift day:
Warm-up
1x3@250
1x3@285
1x3+@320
5x10@195
Hanging leg raise 5x10

Energy was low, only got 3 on my AMRAP set & the 5x10 pulls were pure torture, but I finished even after the stair running so great success.

[SoulZeppelin]

Bench day:
1x5@105
1x3@120
1x1+@135 (got 2)
1x1@135
5x10@85 (superset with chest-supported row)
Rows 5x10@70/side
Concentration curls (lol) 2x8@22.5

Felt solid, thick & tight. I've always had a weak upper body & had a separated AC in October / November, so pressing a plate is exciting for me (inb4lolz0r).

[DTrulez616]

YO!

Subbed!

[SoulZeppelin]

Squat day:
Warm-up
1x5@240
1x3@275
1x1+@305 (got 3!!!!!)
5x10@160 supersetted with:
Ham curl machine thing 5x10@125

Got 3 on my amrap set. Feelsgoodman.jpg. The last rep was a little shaky & very much a grinder, but it went up & I locked it out. The accessory squats, otoh, were difficult today. Got through them tho!

Tonight's PR brought to you by: Malt Liquor Tastes Better When You've Got Problems (Less Than Jake)

[DTrulez616]

Squat day:
Warm-up
1x5@240
1x3@275
1x1+@305 (got 3!!!!!)
5x10@160 (supersetted with
Ham curl machine thing 5x10@125

Got 3 on my amrap set. Feelsgoodman.jpg. The last rep was a little shaky & very much a grinder, but it went up & I locked it out. The accessory squats, otoh, were difficult today. Got through them tho!

Tonight's PR brought to you by: Malt Liquor Tastes Better When You've Got Problems (Less Than Jake)

Great job on Squats man. It must feel great to be coming up on that 3 plate milestone, eh?

[SoulZeppelin]

Great job on Squats man. It must feel great to be coming up on that 3 plate milestone, eh?

Thanks bro. I'm incredibly excited to load up 3 plates - almost did for a single today but thought I should do my accessory work instead.

[SoulZeppelin]

Press
warmup
1x5@75
1x3@85
1x1+@95 (got 3)
5x10@65 supersetted with:
V grip pulldowns 5x10@120
Concentration curls (lol) 2x9@22.5

[DTrulez616]

Hope youre having a great and relaxing birthday man!

[SoulZeppelin]

Hope youre having a great and relaxing birthday man!

I did - spent the whole day relaxing & we had a great snowstorm. Thanks man.

[SoulZeppelin]

Deadlift day:
Warm-up
1x5@240
1x3@305
1x1+@340 (got 3!)
5x10@195
Hanging leg raise 5x10

Hit 3 at 340. Very pleased with that. Rested & went for a followup single... hitching errywhere lol.

Time to start thinking about next cycle's training maxes.

[SoulZeppelin]

Been thinking a lot about getting a new tattoo lately (eventually I'll post some of the ink I have in the nutmisc tat thread). I would never get a knuckle tattoo but literally every time I grab the bar for a heavy set I think:



/digression

[SoulZeppelin]

Next week: deload. I skipped this on the first cycle, but feel like actually taking it this time. Not sure if I need it, but Wendler included it for a reason, so...

Also, I think I'm shortchanging my gains a little on 5/3/1, still probably have a lot of linear gains left but so far I really like the program and am happy with my progress. Never really progressed well in bench or ohp before, and my squat & dead numbers are going up so I'm sticking with the program. Feelsgoodman.

[SoulZeppelin]

Bench deload:
Bench - some sets of 5. Worked up to ~60%
Row - 3 sets of 10, around 65% of where I did these during the rest of the mesocycle
Stationary - 25 minutes on a relatively easy program

I feel a bit lazy tbh. Never actually deloaded before and this is weird...

[SoulZeppelin]

Squat deload:
Squat - some sets of 5. Worked up to ~60%
Ham curl machine - 3 sets of 10, around 65% of where I did these during the rest of the mesocycle
Stationary - 25 minutes on a relatively easy program

Still feeling a bit weird about the deload but trusting the program. Almost no appetite today... Dropped calories to maintenance for the week anyway, but I'm surprised at how little appetite I had today - usually I'm a foreverhungry.gif

[SoulZeppelin]

OHP deload:
press - some sets of 5. Worked up to ~60%
v-grip pulldown - 3 sets of 10, around 65% of where I did these during the rest of the mesocycle
Stationary - 25 minutes on a relatively easy program

Appetite is back woohoo!

[SoulZeppelin]

Deadlift deload:
Deadlift - some sets of 5. Worked up to ~60%
Hanging leg raise - 3 sets of 10
Stationary - 25 minutes on a relatively easy program

I'm actually relieved deload week is over - I'm pumped to go wreck it on Monday when I start the next cycle. Will post training maxes later when I lay the program out.

Sticking with bbb for accessory work, but might switch it up a little on deadlift day - I don't know if 5x10 pulls makes sense. Anyone have any thoughts? Some options I've considered:

- 3x12@60%
- 3x5 halted pull / 3x5 rack pull (what %s ?)
- 5x5 deficits (what %?)
- GHR & weighted hyper supersets

[SoulZeppelin]

Training maxes for next cycle (#3): 345/150/385 & 110 for press.

Looks like my major battles will be week 2 bench & week 1 deadlift. My week 3 squat I really want to hit at least 3 on - that will be a huge milestone for me.

[snrygo]

subbedy subbed.


put the link in yo siggy!

[SoulZeppelin]

subbedy subbed.


put the link in yo siggy!

Welcome to my log. May it bring long life to you & your family.

[SoulZeppelin]

Bench day:
1x5@95
1x5@110
1x5+@125 (got 6)
5x10@90 (superset with chest-supported row)
Rows 5x10@70/side
Concentration curls (lol) 2x8@22.5

Gym in the wee AM instead of my usual late evening. I like it more, but there's a lot more fukarounditis early in the morning here... In more relevant news, my bench strength was good today. The supersets were difficult but rewarding & I'm pretty pumped about getting a +1 on my AMRAP. Happy with this session for sure. Ready to go be a bawss all week.

[SoulZeppelin]

Although I feel great post-deload I'm not entirely satisfied with the 40%x5/50%x5/60%x5 setup for week 4 - I really felt sluggish & lost my appetite. Found an alternate week 4 scheme on Wendler's site that I'll probably try for this cycle's week 4 - I'll post the relevant link for the other 5/3/1rs too. Alternate deload 65%x3/75%x3/85%x3

http://www.jimwendler.com/2011/09/de...ut-the-deload/

What does everyone else think about scheduled deloads? It's rest/recovery time but what level of intensity works for you?

[SoulZeppelin]

Bah. Got thrown off my game and developed a mild case of fukarounditis today. I was all amped up to squat and there were 4 bros in the only squat rack swapping sets of seated ohp. I didn't want to want for the 20 minutes until they were done & they offered to let me work in so I didn't think I should be a dick about fcuking around in the squat rack. Honestly, there were 4 of them - they could have lifted the bar for their buddy or whatever. So I decided to have a deadlift day.

Deadlift day:
Warm-up
1x5@225
1x8@275
1x6@315
Blew off my accessories and did the following:
3" deficit: 2x5@185 (much too light...)
Sumo: 2x10@185
Hanging leg raise 5x10
Rack pulls: 1x3@405

OK main lift, but blowing of my accessories is probably not so good. Happy with the 6 at 315 though.

[snrygo]

Great job on the 3pps. That's def a milestone