BigDad79's Return To Power

[BigDad79]

15-Nov-2019

5/3/1 - Squat Day

Squats
115lbs - 1x5 (w/u)
145lbs - 1x5 (w/u)
170lbs - 1x3 (w/u)
200lbs - 1x3
230lbs - 1x3
260lbs - 1x5
275lbs - 1x3
290lbs - 1x3
305lbs - 1x3
200lbs - 1x11

Leg Curls
90lbs - 1x12
100lbs - 1x12
110lbs - 1x12

Leg Presses
460lbs - 1x12
510lbs - 1x12
550lbs - 1x12

[BigDad79]

16-Nov-2019

5/3/1 - OHP Day

OHP
70lbs - 1x5 (w/u)
85lbs - 1x5 (w/u)
100lbs - 1x3 (w/u)
120lbs - 1x3
135lbs - 1x3
155lbs - 1x3
120lbs - 1x11 <-- 11-Rep PR!

Boring But Big - OHP
85lbs - 5x10

Chin Ups
BW - 3x10

Standing DB Shoulder Press
35lbs - 3x10 (per arm)

Close Grip Bench Press
155lbs - 3x10

[BigDad79]

19-Nov-2019

5/3/1 - Deadlift Day

Deadlifts
150lbs - 1x5 (w/u)
190lbs - 1x5 (w/u)
225lbs - 1x3 (w/u)
285lbs - 1x5
320lbs - 1x3
360lbs - 1x3
380lbs - 1x1
400lbs - 1x1
420lbs - 1x3 <-- 3-Rep PR! Calculated 1RM PR!
285lbs - 1x10

Good Mornings
135lbs - 3x10

Hanging Leg Raise
BW - 3x11

Hammy didn't hurt at all. Felt it a bit, but no pain. Last heavy set (420) felt good, but I did strain my lower back on it.

[BigDad79]

21-Nov-2019

5/3/1 - Bench Press Day

Bench Press
105lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
160lbs - 1x3 (w/u)
200lbs - 1x5
225lbs - 1x3
255lbs - 1x3
270lbs - 1x1
285lbs - 1x1
300lbs - 1x1 <-- 1-Rep PR! Lifetime Weight PR!
200lbs - 1x10

Boring But Big - Bench Press
135lbs - 5x10

DB Rows
80lbs - 1x10 (per arm)

DB Bench Press
70lbs - 1x10 (per arm)

300 is a huge lifetime milestone but, let's be real, it's all about getting to three wheels (315)!

[BigDad79]

22-Nov-2019

5/3/1 - Squat Day

Squats
115lbs - 1x5 (w/u)
145lbs - 1x5 (w/u)
170lbs - 1x3 (w/u)
215lbs - 1x5
245lbs - 1x3
270lbs - 1x3
285lbs - 1x3
300lbs - 1x3
315lbs - 1x7 <-- 7-Rep PR! Calculated 1RM PR!
200lbs - 1x11

Leg Curls
90lbs - 1x12
100lbs - 1x12
110lbs - 1x12

Leg Presses
460lbs - 1x12
510lbs - 1x12
550lbs - 1x12

Yup! That happened today! It was awesome! Felt like Superman!

[HomeGymChains]

Excellent PRs!!!
Congratulations!

[BigDad79]

23-Nov-2019

5/3/1 - OHP Day

OHP
70lbs - 1x5 (w/u)
85lbs - 1x5 (w/u)
100lbs - 1x3 (w/u)
125lbs - 1x5
145lbs - 1x3
160lbs - 1x3
170lbs - 1x2
180lbs - 1x1
190lbs - 1x1 <-- 1-Rep PR! Calculated 1RM PR! Lifetime PR!
125lbs - 1x11 <-- 11-Rep PR!

Boring But Big - OHP
85lbs - 5x10

Chin Ups
BW - 3x10

Close Grip Bench Press
155lbs - 3x10

Standing DB Shoulder Press
35lbs - 3x10 (per arm)

Great end to a great week in the gym for me. Very happy with the PRs and Lifetime PRs I've set. Great way to head into a deload week. It'll be well earned.

[BigDad79]

Excellent PRs!!!
Congratulations!

Thanks man!

[BigDad79]

25-Nov-2019

5/3/1 - Deadlift Day (Deload Week)

Deadlifts
150lbs - 2x5
190lbs - 2x5
225lbs - 2x5

Good Mornings
95lbs - 3x10

Hanging Leg Raise
BW - 3x11

[BigDad79]

26-Nov-2019

5/3/1 - Bench Press Day (Deload Week)

Bench Press
105lbs - 2x5
135lbs - 2x5
160lbs - 2x5

DB Rows
70lbs - 1x10 (per arm)

DB Bench Press
60lbs - 1x10 (per arm)

[BigDad79]

29-Nov-2019

5/3/1 - Squat Day (Deload Week)

Squats
115lbs - 2x5
145lbs - 2x5
170lbs - 2x5

Leg Curls
90lbs - 3x12

Leg Presses
460lbs - 3x12

[BigDad79]

29-Nov-2019

5/3/1 - OHP Day

OHP
70lbs - 2x5
85lbs - 2x5
100lbs - 2x5

Chin Ups
BW - 3x10

Close Grip Bench Press
155lbs - 3x10

Standing DB Shoulder Press
35lbs - 3x10 (per arm)

[BigDad79]

03-Dec-2019

5/3/1 - Deadlift Day

Deadlifts
155lbs - 1x5 (w/u)
195lbs - 1x5 (w/u)
230lbs - 1x3 (w/u)
250lbs - 1x5
290lbs - 1x5
330lbs - 1x7
345lbs - 1x5
360lbs - 1x5
380lbs - 1x5 <-- 5-Rep PR!
250lbs - 1x12 <-- 12-Rep PR!

Good Mornings
145lbs - 3x10

Hanging Leg Raise
BW - 3x12

Felt good to be working heavy again...

[BigDad79]

06-Dec-2019

5/3/1 - Bench Press Day

Bench Press
110lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
175lbs - 1x5
205lbs - 1x5
230lbs - 1x5
175lbs - 1x12

Boring But Big - Bench Press
135lbs - 5x10

DB Rows
80lbs - 1x10 (per arm)

DB Bench Press
70lbs - 1x10 (per arm)

Wasn't quite feeling it today so didn't get into Joker sets...

[BigDad79]

07-Dec-2019

5/3/1 - Squat Day

Squats
115lbs - 1x5 (w/u)
145lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
190lbs - 1x5
220lbs - 1x5
250lbs - 1x7
265lbs - 1x5
280lbs - 1x5
295lbs - 1x5
190lbs - 1x12

[BigDad79]

07-Dec-2019

5/3/1 - OHP Day

OHP
70lbs - 1x5 (w/u)
85lbs - 1x5 (w/u)
105lbs - 1x3 (w/u)
115lbs - 1x5
130lbs - 1x5
150lbs - 1x5
115lbs - 1x12 <-- 12-Rep PR!

Boring But Big - OHP
85lbs - 5x10

Push Ups
BW - 6x10

[BigDad79]

10-Dec-2019

5/3/1 - Deadlift Day

Deadlifts
155lbs - 1x5 (w/u)
195lbs - 1x5 (w/u)
230lbs - 1x3 (w/u)
270lbs - 1x3
310lbs - 1x3
350lbs - 1x3

Felt wicked sick so knocked off after my minimum work...it might be a week like that.

[BigDad79]

16-Dec-2019

5/3/1 - Deadlift Day

Deadlifts
155lbs - 1x5 (w/u)
195lbs - 1x5 (w/u)
230lbs - 1x3 (w/u)
270lbs - 1x3
310lbs - 1x3
350lbs - 1x5
370lbs - 1x3
390lbs - 1x0 - got stuck mid-shin
270lbs - 1x11

Good Mornings
145lbs - 3x10

Hanging Leg Raises
BW - 3x12

Felt better - still not 100%.

[BigDad79]

18-Dec-2019

5/3/1 - Bench Press Day

Bench Press
110lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
190lbs - 1x3
215lbs - 1x3
245lbs - 1x3
190lbs - 1x11 <-- 11-Rep PR!

Boring But Big - Bench Press
135lbs - 5x10

DB Rows
80lbs - 1x10 (per arm)

DB Bench Press
50lbs - 1x10 (per arm)

Chest is shot from the 100+ pushups/day challenge I'm doing in December. No Jokers today and went lighter on the DBs.

[BigDad79]

22-Dec-2019

5/3/1 - Squat & OHP Day

Squat
115lbs - 1x5
145lbs - 1x5
175lbs - 1x3
205lbs - 1x3
235lbs - 1x3
265lbs - 1x5
280lbs - 1x3
295lbs - 1x3
315lbs - 1x3
205lbs - 1x11

OHP
70lbs - 1x5
85lbs - 1x5
105lbs - 1x3
120lbs - 1x3
140lbs - 1x3
155lbs - 1x3
120lbs - 1x11

Boring But Big - OHP
85lbs - 5x10

Swamped for time this week, had to make it work.

[BigDad79]

23-Dec-2019

5/3/1 - Deadlift Day

Deadlifts
155lbs - 1x5 (w/u)
195lbs - 1x5 (w/u)
230lbs - 1x3 (w/u)
260lbs - 1x1 (w/u)
290lbs - 1x5
330lbs - 1x3
370lbs - 1x3
390lbs - 1x1
410lbs - 1x1
430lbs - 1x2 <-- 2-Rep PR!
290lbs - 1x10

Good Mornings
145lbs - 3x10

Hanging Leg Raises
BW - 3x12

Finally feeling 100% again!

[BigDad79]

24-Dec-2019

5/3/1 - Bench Press Day

Bench Press
110lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
185lbs - 1x1 (w/u)
205lbs - 1x5
230lbs - 1x3
260lbs - 1x1
205lbs - 1x10

Boring But Big - Bench Press
135lbs - 5x10

DB Rows
80lbs - 1x10 (per arm)

DB Bench Press
60lbs - 1x10 (per arm)

Chest is still shot from the 100+ pushups/day challenge I'm doing in December. No Jokers today and went lighter on the DBs. BBB (low weight/high volume) work has been much easier since doing this challenge.

[BigDad79]

26-Dec-2019

5/3/1 - Squat Day

Squats
115lbs - 1x5 (w/u)
145lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
220lbs - 1x5
250lbs - 1x3
275lbs - 1x3
290lbs - 1x1
305lbs - 1x1 <-- 1-Rep PR!
320lbs - 1x2
220lbs - 1x10 <-- 10-Rep PR!

Boring But Big - Squats
160lbs - 5x10

Leg Curls
75lbs - 3x10

Trap Bar Shrugs
185lbs - 1x10
215lbs - 1x10
245lbs - 1x10
285lbs - 1x10

Hanging Leg Raises
BW - 3x12

Worked out with my boss. Squats were with a safety squat bar. First time I've used that kind of bar so it was interesting. I'm logging this workout a few days later and my quads are on fire. It's definitely a different way to hit the legs! Felt like I ripped my groin at the beginning of the workout, but forced my way through it.

[BigDad79]

27-Dec-2019

5/3/1 - OHP Day

OHP
70lbs - 1x5 (w/u)
85lbs - 1x5 (w/u)
105lbs - 1x3 (w/u)
120lbs - 1x1 (w/u)
130lbs - 1x5
150lbs - 1x3
165lbs - 1x3 <-- 3-Rep PR!
175lbs - 1x1
185lbs - 1x1
195lbs - 1x1 <-- 1-Rep PR! Lifetime PR!
200lbs - 1x0 <-- failed about 50% of the way up. Think I could have gotten it if I didn't overthink it.
130lbs - 1x10

Boring But Big - OHP
85lbs - 5x10

DB Overhead Press
35lbs - 3x10 (per arm)

Close Grip Bench Press
155lbs - 3x10

Good workout and a good end to the week. Felt really strong - I think the pushups I've been doing are really helping my upper body workouts!

[BigDad79]

30-Dec-2019

5/3/1 - Deadlift Day

Deadlifts
160lbs - 1x5 (w/u)
200lbs - 1x5 (w/u)
240lbs - 1x3 (w/u)
260lbs - 1x5
300lbs - 1x5
335lbs - 1x5

Hyperextensions
45lbs - 3x10

Push Ups
BW - 8x25

Hanging Leg Raises
BW - 3x12

Left groin is still tender from last squat session. I'm going to keep moving but maintained a minimum effort on deadlift and squat days until my injuries feels like it's subsided.

[HomeGymChains]

Congratulations on the nice PRs!!!

[BigDad79]

Congratulations on the nice PRs!!!

Thanks! Been busting hump getting after it!

[BigDad79]

31-Dec-2019

5/3/1 - Bench Press Day

Bench Press
110lbs - 1x5 (w/u)
140lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
180lbs - 1x5
205lbs - 1x5
235lbs - 1x5

DB Rows
80lbs - 1x10 (per arm)

DB Bench Press
50lbs - 1x10 (per arm)

Scaling back to basic workouts for this cycle just to give my body some recoup time. I'm feeling really worn so a little less volume should help.

[StinnerOzz]

31-Dec-2019

5/3/1 - Bench Press Day

Bench Press
110lbs - 1x5 (w/u)
140lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
180lbs - 1x5
205lbs - 1x5
235lbs - 1x5

DB Rows
80lbs - 1x10 (per arm)

DB Bench Press
50lbs - 1x10 (per arm)

Scaling back to basic workouts for this cycle just to give my body some recoup time. I'm feeling really worn so a little less volume should help.

Hey Dan, Happy New Year and holidays! I keep missing your journal updates come around since I'm so rarely on here except to throw my own stuff in to be logged. Deload "get in/get out" stretches are good mentally and physically, good luck coming back with a vengeance!

[BigDad79]

04-Jan-2020

5/3/1 - Squat & OHP Day

Squat
120lbs - 1x5 (w/u)
150lbs - 1x5 (w/u)
180lbs - 1x3 (w/u)
195lbs - 1x5
225lbs - 1x5
250lbs - 1x5

OHP
70lbs - 1x5 (w/u)
90lbs - 1x5 (wu/u)
110lbs - 1x3 (w/u)
115lbs - 1x5
135lbs - 1x5
155lbs - 1x5