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

    Beginning stats:
    6'0". 185lbs.

    Maxes:
    Trap Bar Dead (belt): 340x9
    16" Box Squat (belt): 285x5
    Bench: 245x5
    OHP: 160x5

    Training Maxes for this cycle:
    TB Dead: 370
    16' Box Squat: 290
    Bench: 240
    OHP: 160
    Hang Clean: 170

    Focus for this cycle will be to push bench/squat, conditioning and flexibility. I've done basically no cardio this year--was gassed & went home after doing 6 100 yd sprints last week. Also, my flexibility is crap, which is why I'm doing box squats instead of regular back squats. I'd like to improve my mobility so I can do regular squats with a healthy back angle.
    Last edited by pobrien2; 09-16-2012 at 12:46 PM.
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    Workout 1:
    Hang Cleans: 120x5, 135x5 150x5 (just doing required reps this week)
    16" Box Squat: 135x5, 155x3, 195x5, 220x5, (belt) 245x12
    1-legged strt leg deads: 3x70x5 each leg
    DB Bench: 70x12, 70x10, 70x8
    DB Rows: 3x100x10 each arm
    Planks: 3 20 sec holds

    Notes:
    --Struggled with balance on the one-legged deads as I haven't done them in a while
    --Don't really need a belt for that weight on squat, but want to keep it consistent across all weeks in using a belt for my last set. Plus, it's nice to get the extra reps the belt affords me.
    --Last few reps on squat were sort of breathing reps.
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    6x~80 yard (40 yds, touch fence, sprint back) sprints at the park.

    Pretty tired after this, which is embarrassing given that I basically covered a quarter mile.
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    Squat: 135x10, 155x10, 185x10
    Bench: 135x5, 155x3 (followed by 8 pullups), 160x5 (5 pullups), 190x5 (5 pullups), 205x11
    Pullups: 11, 7 (fail) + 3, 6+3+1
    Tricep Pulldowns: 100x100 lbs (just took like 30 sec breaks. Got 26 reps w/o stopping at first. Was down to 5 by reps 95-100)
    Curls: 45x5 (took 10-20 breaths b/t sets), x3, x3, x2
    Situps on Decline Bench: 3x10

    Notes:
    --Was hoping to get 205x13. Fell two reps short.
    --Back is feeling a little twingy but not too bad.
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    Wednesday 9/19:
    Made it through 28 mins of a 45 minute Insanity workout I found online. Cardio needs work.

    Thursday 9/20:
    Squat: 135x10, 155x10, 185x10
    Trap Bar Deadlift: 135x5, 185x3, 245x5, 280x5, (belt, touch and go) 315x13
    OHP: 95x5, 115x5, 125x5, 135x10
    Ghetto GHRs on Lat Pulldown: 3x6
    Russian twists: 3x10
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    Did Insanity fit test for cardio today. Results:

    Switch kicks--54
    Power jacks--40
    Power knees--63
    Power jumps--32
    Globe jumps--8
    Suicide jumps--15
    Pushup jacks--28
    Oblique planks--33
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    Saturday was an off day.

    Today's workout:
    Power Cleans: 125x3, 140x3, 160x8 (not quite failure)
    16" Box Squat: 205x3, 230x3, 260x10 (belt)
    Incline DB Press: 60x15, x10, 10
    DB Rows: 100x10x3 both arms
    1-leg strt leg DL w/DBs: 70x6x3 each leg
    Plank holds: 30 sec, 20 sec, 20 sec
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    Today's workout:
    16" Box squat: 135x10, 155x10, 185x10
    Bench: 175x3, 195x3, 215x10
    Pullups: x10, x10, x8F, x2
    Tricep pulldowns: 110lbs x100 reps (26 reps in 1st set, then banged out the rest in sets of 4-6 w/10-15 sec rests in b/t)
    Situps on decline bench: 3x12
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    Was lazy and skipped cardio yesterday for no good reason.

    Today's workout:
    16" Box squat: 135x10, 155x10, 185x10
    Trap Bar Deads: 260x3, 295x3, 330x12 (belt, kind of touch n' go)
    OHP: 120x3, 130x3, 145x8
    Pullups: BW + 25 lbs. 3x5, BW 3x5
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    Skipped working out Sunday. Went today instead. Results:

    Hang Cleans: 135x5, 145x3, 160x1 (just the prescribed reps)
    16" Box Squat: 220x5, 245x3, 270x9 (belt)
    DB Bench: 70x3x10
    DB Rows: 100x3x10 (each arm)
    1 legged strt legged DL w/DBs: 70x3x8 (each leg)
    Last edited by pobrien2; 10-01-2012 at 02:24 PM.
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    Took an extra day off b/c lower back is starting to hurt a decent amount.

    Today's workout:
    Bench: 185x5, 205x3 230x8 (On the one hand, that's a rep record @ 230 for me, but I'd hoped to get 9.)
    Pullups: 3x10 (kind of a struggle)
    Triceps Pulldowns: 110lbsx100 rep across a bunch of sets, mostly 4-6 reps w/10-15 secs rest
    Squats: 135x5, 155x5, 185x5 (did regular squats instead of box squats for first time in ages. Was a struggle to get to parallel. My flexibility is utter ****).
    Facepulls: 30lbsx15, 40x15x2
    Plank holds: 30 secs x 3
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    Squats: 135x5, 155x5, 185x5
    Trap Bar DLs (touch and go): 275x5, 315x3, (belt) 350x10
    OHP: 120x5, 135x3, 150x8
    Pullups: 10, 5, 3

    So this cycle lifts went from:
    Box Sq: 285x5-->275x9
    TB DL: 340x9-->350x10
    Bench: 245x5-->230x8
    OHP: 160x5->150x8

    Pretty good progress. I didn't do as much to improve my cardio/flexibility. I'll deload next week and hopefully continue to increase my numbers next cycle.
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    Deload Week.

    Regular Squat: 135x5, 155x5, 185x5
    Front Squat: 135x5, 135x10
    Incline Bench: 135x13, 155x10x2
    Chest Supported Rows: 135x7, 90x10x2
    Jogged home.
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    Bench: 135x5, 145x5, 155x5
    CGBP: 135x10
    Pullups: 12, 10, 10
    Tricep Pulldowns: 110x50 (27 w/o stopping, then the rest in sets of 5-7)
    Box squat ~14": 135x5, 155x5, 185x5, 135x9

    Notes: Holy hell did lowering the box make it harder. My flexibility is so awful. I'm having major trouble controlling the descent at this height and can tell I'm plopping down on the box on some (maybe most) reps. 185x5 on the 14" box felt equally as difficult as 275x5 on the 16".
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    Last Friday's workout:
    Squats: 14" box squats: 135x5, 155x5, 185x5.
    Spent time trying to get to parallel with a regular squat. Can't do it even with a regular bar.
    Trap Bar Deads: 150x5, 185x5, 225x5
    OHP: 95x5, 105x5, 115x5
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    New cycle training maxes:
    Squat--N/A going to take time to work on flexibility and get back to doing regular squats to parallel. My #1 goal is to do 315x5 on the back squat with good form by Christmas. That's essentially 10 weeks from today (12/23) b/c gym will be closed on Xmas and Xmas Eve.
    Trap Bar Deadlift: 380
    Bench: 245
    OHP: 165
    Hang Clean: 180

    Instead of the full body 5/3/1 template, I plan to switch to the regular 4 day plan with one day dedicated to each of the big lifts. I'll also be doing light squats each day I'm in the gym just to work on form/improving my flexibility so I can reach a parallel squat.
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    OHP: 115x5, 122.5x5, 140x10
    CGBP (using 170 as my training max): 115x10, 135x10, 150x10
    Bicep curls: 35x10, x8, x8
    Sets of 5 pullups b/t each work set of all 3 exercises

    Lots of air squats, stretching and some squats with just the bar in a struggle to get near parallel.
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    Trap Bar deadlift: 245x5, 285x5, 325x15 (belt, touch n' go)
    Front squats (using 200 as training max): 115x10, 135x10, 155xx10
    Ghetto GHR: 3x8
    Hanging leg raises: 3x5

    --Getting to/near parallel on the front squat was a real struggle even after spending 20 mins warming up and stretching beforehand.
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    Bench: 150x5, 185x5, 210x11
    Incline Bench: 115x10, 135x10, 150x10
    DB Rows: 70x20x2
    Pullups: 4, 6, 5
    Skullcrushers: 40x15, 50x10, 50x10
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    Squats: 135x5, 155x5, 185x5, 205x5, 225x5x3 (First two w/o belt were difficult. Last with belt was easier.) None were near parallel. Still need a lot of flexibility work, which is why I'm not following the 5/3/1 protocol for squats. I think I need more reps to relearn how to perform the movement properly.
    Strt Leg Deads: 135x10, 155x10, 185x10
    Hang Cleans: 125x5, 140x5, 155x12
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    OHP: 120x3, 135x3, 150x9
    CGBP: 120x8, 140x8, 160x6
    Pullups: 12, 8, 7, a couple more sets of 4 & 5
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    Trap Bar Deadlift: 275x3, 305x3, 340x15 (belt, touch & go)
    Front squat: 120x8, 140x8, 160x6 (getting to parallel felt a little bit easier this time. Still required like 20 mins of stretching).
    Seated leg curls: 90x20, x15, x15
    Like 2 sets of 5 hanging leg raises
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    Bench: 175x3, 195x3, 225x9 (failed a 10th rep and almost hurt myself)
    Incline Bench: 120x8, 140x8, 160x6
    DB Rows: 110x10x3
    Dips: 13, 10, 15, 10
    Agile 8 & jogged the .5 mi home.
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    Squats: 135x5, 155x3, 185x3, 205x3, 225x3, 245x5, 250x3 (belt), 250x1 (belt) basically a fail
    Still not hitting parallel despite stretching for 20 mins beforehand. Form still feels awkward as ****, and even 250 feels heavy on my back even though I was high box squatting 285x9 a couple weeks ago.
    Straight leg deads: 150x8, 175x8, 200x6
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    OHP: 125x5, 140x3, 155x6 Pretty disappointing. Was aiming for 8 reps.
    CGBP: 140x6, 160x6, 180x5
    Pullups: 10, 10, 7, 3
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    Registered User pobrien2's Avatar
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    Trap Bar Deads: 285x5, 325x3, 360x12 (belt)
    Hang Cleans: 135x5, 155x5, 175x5
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    Registered User pobrien2's Avatar
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    Bench: 185x5, 210x3, 235x8 but spotter touched probably 5 of them. 8 was the # to get today, and I didn't feel like I was going to get 8 on my own, but I def would have gotten more than the 3 or 4 he allowed me to do unassisted.
    Incline: 135x5, 155x5, 175x5 I have a lot of trouble pulling the bar off the rack on incline.
    Rows: 110x12, 10, 10
    Pullups: BW + 25x5x2
    Skullcrushers: EZ Bar + 25s x8, x6

    I seem to have lost some upper body strength in the past week. Not sure why. Both my OHP & bench were less than expected.
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    Just took 4 days off, so not doing a deload week.

    Training Maxes for this cycle:
    Front squat: 205
    TB Dead: 390
    Bench: 250
    OHP: 170
    Hang Clean: 190
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  29. #29
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    Today's workout:
    Front squat Work Sets: 135x5, 155x5, 175x10 (some pausing at top on last few reps)
    Front squat Accessory Sets: 115x10x2
    Strt Leg Deads: 135x10, 155x10, 185x10
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  30. #30
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    Bench Work Sets: 165x5, 190x5, 215x5, 250x1
    Bench Accessory: 135x10x5
    Pullups: 10, 7, 5, 5, 5 a bunch more sets of 2-4 to get to 50 total
    Face Pulls: 50lbs 3x10
    Tricep Pushdowns: 120x10x3
    EZ Curl + 25s: 10x1
    Jogged home .6 mi.
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