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  1. #31
    Registered User pobrien2's Avatar
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    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
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  2. #32
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    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)
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  3. #33
    Registered User pobrien2's Avatar
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    Front squat work sets: 145x3, 165x3, 185x10, 205x1
    Front squat BBB: 115x10x4
    Lying leg curls: 150x10x5
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  4. #34
    Registered User pobrien2's Avatar
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    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
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  5. #35
    Registered User pobrien2's Avatar
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    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.
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  6. #36
    Registered User pobrien2's Avatar
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    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
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  7. #37
    Registered User pobrien2's Avatar
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    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
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  8. #38
    Registered User pobrien2's Avatar
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    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.
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  9. #39
    Registered User pobrien2's Avatar
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    Trap bar dead work sets t&g: 290x5, 330x3, 370x12 (belt)
    Tbd Bbb: 225x8x4
    Hanging leg raises: 5x5
    Jogged .6 mi home.
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  10. #40
    Registered User pobrien2's Avatar
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    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
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  11. #41
    Registered User pobrien2's Avatar
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    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
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  12. #42
    Registered User pobrien2's Avatar
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    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
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  13. #43
    Registered User pobrien2's Avatar
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    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
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  14. #44
    Registered User pobrien2's Avatar
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    Trap Bar Deads Deload: 225x5x3
    Front Squats: 135x2, 155x2, 185x2, 205x1, 225x1, 255x1 (very ugly rep, tons of fwd lean), 225x1, 225x1, 185x2, 185x3
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  15. #45
    Registered User pobrien2's Avatar
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    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
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  16. #46
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    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
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  17. #47
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    Think you might need to consume moar to smash that bench press.

    Solid lifts though.
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  18. #48
    Registered User pobrien2's Avatar
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    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
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  19. #49
    Registered User pobrien2's Avatar
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    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
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  20. #50
    Registered User pobrien2's Avatar
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    Trap Bar Deads (touch & go): 265x5, 300x5, 340x20 (belt)
    Trap Bar Deads BBB: 235x8x4
    Will try to do 2 min abs @ home tonight.
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  21. #51
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    Front Squat: 165x5, 195x5, 215x5
    DB Bench: 60x10x3
    Pullups (supersetted w/DB bench): 10, (5, 2, 3) (5, 3, 2)
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  22. #52
    Registered User pobrien2's Avatar
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    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
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  23. #53
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    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
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  24. #54
    Registered User pobrien2's Avatar
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    Trap bar deads: touch & go 280x3, 320x3, 365x16
    TBD BBB: 23tx8x4
    L chinups: 8, 6, 5, 4
    One-arm snatch: 50x3, 60x3, 70x3, 75x2
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  25. #55
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    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
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  26. #56
    Registered User pobrien2's Avatar
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    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
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  27. #57
    Registered User pobrien2's Avatar
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    Front squats: 170x5, 190x3, 215x5 (belt)
    Did like 30 hanging leg raises across 4 sets and left.
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  28. #58
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Bench: 190x5, 215x3, 240x6 (+1 rep from last month), 255x1
    DB Rows: 110x10, 8, 8, 8
    Dips: 10x5
    DB Curls: 40x10
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  29. #59
    Registered User pobrien2's Avatar
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    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).
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    Registered User pobrien2's Avatar
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    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.
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