////The Best Log Ever

Parallel · 08-30-2009, 09:35 PM

(New username, same log)

Starting a log...
I'm 6' 1" ish. I've been lifting since my freshman year of highschool. In order, I think, I've done: random BB nonsense for about a year, Bill Starr 5x5 twice, my own 5x5 twice (a p/p/s, and a mixed), Coan DL program (failed) with my own 5x5, Bill Starr no DL (GM, shrug, PC) twice, ~9 months of sheiko, and now 5/3/1. Thanks sherdog for showing me how to lift.

All posts are weight x reps x sets

7/31/09
18 years old
Summer before freshman year of college
BW 183
Taking Creatine
Lifting with strained SI joint for about a year, it has stopped DL progress
Any heavy DL and SQ is belted
I want to grapple, but for no reason i haven't

PR's (7/31/09, Start of Log)
SQ 350, 225x20, 285x10
BP 255, 195x10, 205x6, 215x5
DL 475
Total 1080

Chin +100
Dip +90
FS 245
PC 190
Clean 195
OHP 145
Jerk 155

Updated PR's (as of 9/26/09)
SQ 285x11, 320x5
BP 265, 195x14, 220x8, 225x6
Total 1090

Dip +110

Goals for end of the year:
SQ 390
BP 275
DL 480
Total 1145
Grapple

Parallel · 08-30-2009, 09:36 PM

Monday 7/20/09
5/3/1 2.1.1 (Cycle 2, wave 1, day 1)

OHP
110x3
115x3
120x9 Some kind of pr

BBB OHP
80x10x5

DB BP
70sx8x4 harder than it should have been

Hypers
+20x14x4

CoC 2 Holds
4x8-10 sec all were unassisted closes w/right hand

DB BOR
100x6x4

Parallel · 08-30-2009, 09:36 PM

Wed. 7/22/09
5/3/1 2.1.2

SQ
225x3
260x3
275x3
295x8 some kind of pr

BBB SQ
170x10x5

Dip
25x5
50x3
70x6x5

Rear Delt Fly
20x10x4

Ab Wheel (knees)
BW+15x8x3

Notes:
Ran .5 mile in 3:24 after, and then a short sprint.
I wanted 9 on my top squat set. Dips and BBB were harder than they should have been considering I've done those weights before but I guess I'm still just getting back into it after the off week.

Parallel · 08-30-2009, 09:37 PM

Fri. 7/24/09
5/3/1 2.1.3

BP
135x5
165x3
185x3
195x3
205x9 3 rep pr

BP BBB
130x10x5

Skull Crushers
85x8x4

CoC 2 holds
4x8 sec
not many were unassisted closes

Chin
25x3
50x3
70x3x3

Hypers
+25x13x4

Notes:
Front delt felt tight during benching, but happy with the PR. Also, I have some ridiculous DOMS from Wed. squatting. Chins were way too hard, they shouldn't have been. I repeated the weight that I used last before the off week for chins, skulls, and hypers.

Parallel · 08-30-2009, 09:39 PM

Mon. 7/27/09
5/3/1 2.1.4

DL
225x5
275x3
305x5x5

DL BBB
210x10x5

Lunge
115x4
160x6x4 Done with 2 min. rest time

DB Row
30x8
70x6
105x6x4

Ab Wheels (Knees)
Bwx15x3

Notes:
Deadlift felt light, just tiring. Lunges were hard, rows were good. Ab wheels were supposed to be weighted but I was tired so I just did more reps.. Hands were killed from dl/row, so no grip work. Ended with a couple of short sprints including 40 yds under 5 sec according to an unreliable timer.

Parallel · 08-30-2009, 09:40 PM

Wed. 7/29/09
5/3/1 2.2.1

OHP
100x5
110x5
115x11 3 rep or 5lb pr

OHP BBB
85x10x5 failed last rep of last set

Hypers
+30x12x4

DB Bench
75x8x4

Rear Delt Fly
20x12x4

Notes:
OHP form is all over the place, need to work on it. I failed the BBB because I was limiting rest time to 2 min, so Im not worried about it, but Ill repeat the weight next week. Hypers and RDFs were good. DB bench was hard, need to up reps at the same weight or drop reps if I want to increase the weight. Ended with 5 interval sprints, 120 ish yards-need to stretch better before running.

Parallel · 08-30-2009, 09:41 PM

Fri. 7/31/09
5/3/1 2.2.2

SQ
185x5
225x3
245x5
260x5
275x12 Failed 13

SQ BBB
175x10x5 3 min rest

Dip
25x3
50x3
75x6x5 5lb pr

Chin
25x3
50x3
75x2x2
Bwx10 (Pull Ups)

Ab Wheel (Knees)
BWx8
+15x10x3

CoC 2 Holds
8-10sec x 4 (2 unassisted closes w/right)

Notes:
Felt weak before I started...didn't eat enough before. Squats were alot of heart, but not alot of form...felt like throwing up from BBB squats. Dips were good. Chins were awful, I need to switch to pull ups for a while.

Parallel · 08-30-2009, 09:42 PM

Mon. 8/3/09
5/3/1 2.2.3

BP
155x3
175x5
185x5
195x14 (4 rep pr)

BP BBB
135x10x5

Skull Crushers
90x8x4

Hypers
BWx10
+30x14x4

DB Row
45x8
110x6x4

CoC 2 Holds
8 sec x 4

Notes:
Ended with 5x ~120 yard sprints. Why can't every day be a bench day?...Everything felt strong today, except my grip. Grip training always suffers after upper body pulls, which is how my schedule has it currently...don't know what to do about it.

Parallel · 08-30-2009, 09:43 PM

Wed. 8/5/09
5/3/1 2.2.4

DL
225x5
275x3
315x5x5

DL BBB
215x10x5

Lunge
115x5
165x5x5

Rear Delt Fly
25x10x4

Ab Wheel (Knees)
BWx8
+20x10x3

Notes:
Deadlift felt good. Working on leaning back more, starting with my hips lower, scraping my shins with the bar, to use more legs.

Parallel · 08-30-2009, 09:44 PM

Fri. 8/7/09
5/3/1 2.3.1

OHP
100x5
115x3
130x7 (5 lb pr)

OHP BBB
85x10x5

Hypers
BWx10
+35x12x4

DB Bench
75x10x4

Pull Ups
BWx10
BWx10
BWx8
BWx10 (chin)

DB Curl
30x12x3

Grip
A poor attempt x 2

Notes:
Lifted at 10am, the earliest I've ever lifted, don't think I liked it. Long rest on DB Bench, it wasn't easy. My pull ups suck, maybe because I only ever do chins...Need to figure out what to do with grip, maybe move it to tues/sat...