BruceDelaney's Workout Journal

[brucedelaney]

2/20/2013 - Workout B

Squats
Warmup
5x45#
5x45#
5x105#
5x160#

Working Sets
5x217.5#
5x217.5#
5x217.5#

Standing Overhead Press
Warmup
5x45#
5x45#
5x80#

Working Sets
5x115#
5x115#
5x115#

Deadlift
Warmup
5x185#
3x225#
1x285#

Working Sets
3x285#

Back-off Set
1x285#
5x225#

Pendlay Rows (10% off Working Weight)
5x160#
5x160#
5x160#

Close-Grip Bench Press
Warmup
5x45#
5x45#
5x105#

Working Sets
8x130#
8x130#
8x130#

Straight Barbell Standing Curls
7x65#
8x65#
6x65#

Notes: Wasn't feeling like myself tonight... might be time for a little rest...

[brucedelaney]

2/22/2013 - Workout A

Squats
Warm Up Sets
5x45#
5x45#
5x105#
5x160#

Working Sets
5x220#
5x220#
5x220#

Bench Press
Warm Up Sets
5x45#
5x45#
5x95#
3x135#

Working Sets
5x170#
3x170#
3x170#

Notes: Workout was cut short, after my first set of bench presses, the dogs were barking at something, I ran up-stairs to see what it was and slipped an banged up my knee pretty hard. Did two more sets of Benches after that but ended up not being able to finish or even concentrate due to my throbbing knee. Decided, I will re-do this workout on Sunday.

[brucedelaney]

2/24/2013 - Workout A

Squats
Warm Up Sets
5x45#
5x45#
5x135#
5x175#

Working Sets
5x220#

Bench Press
Warm Up Sets
5x45#
5x45#
5x95#
3x135#

Working Sets
5x170#
5x170#
5x170#

Pendlay Rows
Working Sets
5x180#
5x180#
5x180#

Barbell Shrugs
8x165#
8x165#
8x165#

Overhead Tricep Extensions
8x38#
8x38#
8x38#


Straight Barbell Curls
8x65#
8x65#
8x65#

Good Mornings
10x55#
10x55#


Notes: Warmup squats went fine, but pain struck in my left knee (the one I busted on Friday) when I did the 2nd rep of my work weight. Finished out the set and then checked my knee w/o any weight on it... still hurting... may need a couple more days of healing... Will try 220# again on Wednesday.

[jammin111]

Just found your journal, def subbing! Just wondering how come you are doing so many warm up sets for the squat/bench/deads?

[brucedelaney]

Just found your journal, def subbing! Just wondering how come you are doing so many warm up sets for the squat/bench/deads?

Thank you for subbing...

As for the Warm up sets, I came to Jason's Program from SL 5x5. Mehdi, recommends always doing two warm up sets with the bar on for the first two exercises then added 50 LBS per warm up until you get to your work weight... On lifting days I really don't do any other type of warm up so at my age of 40 I just feel it gets my circulatory system going and also helps me keep better form when I get to the work weight. I'm by no means perfect on form but I like to think that I'm doing pretty well.

[jammin111]

Thank you for subbing...

As for the Warm up sets, I came to Jason's Program from SL 5x5. Mehdi, recommends always doing two warm up sets with the bar on for the first two exercises then added 50 LBS per warm up until you get to your work weight... On lifting days I really don't do any other type of warm up so at my age of 40 I just feel it gets my circulatory system going and also helps me keep better form when I get to the work weight. I'm by no means perfect on form but I like to think that I'm doing pretty well.

Sorry i misread that you are doing 5x5xwarmup set haha, that sounds reasonable. I think i might start doing more warm up sets especially with squats. Good luck with those PR's!

[ironwill2008]

I hope your knee gets better soon, Bruce.

[brucedelaney]

I hope your knee gets better soon, Bruce.

Well, it's not a total loss, If I can do all of my warm up sets pain free I'm thinking the injury isn't too bad. Wednesday I will re-do the weight again... if I get pain only on my work set, I'll add just add 10-15 pounds to my highest warm up and do a deload day of sets.

[erinlee01]

Yikes! Banged knees seem to take a while to heal. Hopefully it will feel better for tomorrow's workout!

[ironwill2008]

Well, it's not a total loss, If I can do all of my warm up sets pain free I'm thinking the injury isn't too bad. Wednesday I will re-do the weight again... if I get pain only on my work set, I'll add just add 10-15 pounds to my highest warm up and do a deload day of sets.

Sounds like a plan!

[brucedelaney]

Made an executive decision to take my Wednesday workout off. I wanted to give my knee another 2 days of rest w/o putting any undue stress on it. Was it the right thing to do? Who knows... I'll find out on Friday. Hopefully I'll see some improvement by then.

[brucedelaney]

3/1/2013 - Workout B

Squats
Warmup
5x45#
5x45#
5x105#
5x160#

Working Sets
5x220#
5x220#
5x220#

Standing Overhead Press
Warmup
5x45#
5x45#
5x80#

Working Sets
5x117.5#
5x117.5#
5x117.5#

Deadlift
Warmup
10x145#
5x225#


Working Sets
1x285# (Not happy with myself... But didn't want to hurt myself either)


Pendlay Rows (10% off Working Weight)
5x160#
5x160#
5x160#

Close-Grip Bench Press
Warmup
5x45#
5x45#
5x105#

Working Sets
8x135#
8x135#
8x135#

Straight Barbell Standing Curls
8x67.5#
8x67.5#
6x67.5#

Notes: Squats, OHP and CGBP felt great! Thinking it may be time to reset the weight on the Deadlifts....

[brucedelaney]

3/13/2013 - Workout A

Squats
Warm Up Sets
5x95#
5x135#
5x185#

Working Sets
5x205#
5x205#
5x205#

Bench Press
Warm Up Sets
5x115#

Working Sets
5x155#
5x155#
5x155#

Pendlay Rows
Working Sets
5x155#
5x155#
5x155#

Barbell Shrugs
8x155#
8x155#
8x155#

Straight Barbell Curls
8x65#
8x65#
8x65#

Notes: Feels good to be back

[erinlee01]

How's the knee?

[brucedelaney]

How's the knee?

much better thank you

[brucedelaney]

It's been a while...

I've been back to working out for a few months but hadn't found my way back to BB.com in some time.

I've changed a few things up... I'm now doing Wendlers 5/3/1 with the Some of the BBB Assistance work.

I'm running it currently as a 3 day split with Squats and Bench on the same day and then OHP and DL on their own days.

I'm still cutting and have found that I'm getting more consistent results with the lower volume of 5/3/1

I'm sorry I've been gone for so long. I look forward to any encouragement offered!

I'll be posting some OHP numbers for tonight's workout later this evening...

[brucedelaney]

9/24/2013 - 5/3/1 Overhead Press Day - Week 2

Warm-up
5x45#
5x55#
5x70#

Working Sets
3x80#
3x90#
8x100#

BBB Additional Work
10x55#
10x55#
10x55#
10x55#
10x55#

Feeling great... Arms and shoulders are feeling it!

[brucedelaney]

9/26/2013 - 5/3/1 Deadlift Day - Week 2

Warm-up
5x95#
5x120#
5x145#

Working Sets
3x165#
3x190#
8x215#

BBB Additional Work
10x120#
10x120#
10x120#
10x120#
10x120#

5x10 Deadlifts is no joke even at this low weight... LOL

[brucedelaney]

9/29/2013 - 5/3/1 Squat & Bench Press Day - Cycle 1 / Week 3

Warm Up
5x60#
5/70#
5x85#

Working Sets
5x105#
3x120#
12x135# (AMRAP)

BBB Additional Work
10x70#
10x70#
10x70#
10x70#
10x70#

My calculated 1 RM's have gone up on both lifts... 12 pounds on Squat and 22 on Bench Press... Can't wait to see what they are on the Press and DL.

[brucedelaney]

10/1/2013 - 5/3/1 Overhead Press Day - Cycle 1 / Week 3

Warm-up
5x45#
5x55#
5x70#

Working Sets
5x85#
3x95#
7x105#

BBB Additional Work
10x55#
10x55#
10x55#
10x55#
10x55#

[brucedelaney]

10/3/2013 - 5/3/1 Deadlift Day - Cycle 1 / Week 3

Warm-up
5x95#
5x120#
5x145#

Working Sets
5x180#
3x200#
9x225#



BBB Additional Work
10x120#
10x120#
10x120#
10x120#
10x120#

[brucedelaney]

10/6/2013 - 5/3/1 Squat & Bench Press Day - Cycle 1 / Week 4 (Deload0

Squat

5x85#
5x85#
5x105#
5x105#
5x130#
5x130#

Bench Press

5x60#
5x60#
5x70#
5x70#
5x85#
5x85#

[brucedelaney]

10/8/2013 - 5/3/1 Overhead Press & Dead Lift Day - Cycle 1 / Week 4 (Deload)

Overhead Press
5x45#
5x45#
5x55#
5x55#
5x70#
5x70#

Deadlift
5x95#
5x95#
5x120#
5x120#
5x145#
5x145#

Thinking I'll do the 5x10 BBB sets on Thursday to keep things fresh!

[brucedelaney]

10/9/2012 - 5/3/1 BBB Volume Day - Cycle 1 / Week 4 (Deload)

I switched it up this week and did 2 main lifts on Sunday and Tuesday.

Tonight I did my 5x10 BBB work for Squats and Bench Tomorrow I plan to do the OHP + Deadlift 5x10 BBB work

Squats
10x105#
10x105#
10x105#
10x105#
10x105#

Bench Press
10x75#
10x75#
10x75#
10x75#
10x75#

I hope these volume sets are doing something because otherwise I'm wearing myself out for no reason at all. LOL

[brucedelaney]

10/12/2013 - 5/3/1 Squat Day - Cycle 2 / Week 1

Squats
5x90#
5x110#
5x135#
5x145#
5x165#
11x190# (AMRAP)

BBB Deadlifts
10x125#
10x125#
10x125#
10x125#
10x125#

Feeling great!

[brucedelaney]

10/13/2013 - 5/3/1 Bench Press Day - Cycle 2 / Week 1

Bench Press
5x60#
5x75#
5x90#
5x95#
5x110#
15x125# (AMRAP)

Note: Last time I did AMRAP @ 130# I only got 12 reps and @ 120# I only got 14 reps... Feeling Awesome about this!

BBB Overhead Press
10x60#
10x60#
10x60#
10x60#
10x60#

BBB Barbell Delt Row
10x75#
10x75#
10x75#

Note: I was scheduled to do 5x10 on the Rows but I was shaking, my CNS was obviously overloaded... thinking of changing this exercise to 5x5

[adamdavidson47]

In.

Subbed.

[brucedelaney]

In.

Subbed.

Thanks for stopping in!

[brucedelaney]

10/15/2013 - 5/3/1 Press Day - Cycle 2 / Week 1

Standing Press
5x50#
5x60#
5x70#
5x75#
5x90#
8x100# (AMRAP)





Bench Press
10x75#
10x75#
10x75#
10x75#
10x75#

Barbell Curls
10x45#
10x45#
8x45#

A little dissapointed in not improving my 100# AMRAP over the last time but I still feel good about the workout.

[brucedelaney]

10/17/2013 - 531 Deadlift Day - Cycle 2 / Week 1

Deadlifts
5x100#
5x125#
5x150#
5x160#
5x185#
14x210#

Feeling awesome about the last set... last time around at 200# I only pulled 10 reps

BBB Squats
5x110#
5x110#
5x110#
5x110#
5x110#

45 Degree Back Hyper-Extensions
10 @ BW
10 @ BW
10 @ BW

I rate this workout a 10/10 and I'm feeling pretty darn good about myself... I will sleep well tonight....