Don't Laugh, I'm Totally Serious

[Eitri]

My goals for now are mainly to gain strength and put on mass. Currently, I'm hovering around 180 lbs.

I've been doing 5-3-1 alongside brick_hat, who has a journal for fighting super zombies somewhere, since mid-June. I was pretty stuck on bench going in to 5-3-1, but after 2 cycles, my 1RM has gone from 175 to 200, so I'm very pleased with that. I don't have any particular numbers goals right now, just to keep getting stronger.

I'll be posting my backlogs below and then I'll continue in new posts.

Comments/Suggestions/Criticisms welcome.

[Eitri]

CYCLE 1

Working Max:
- OHP: 110
- Deadlift: 289
- Bench: 162
- Front Squat: 212

Week 1

17/06/09
OHP: 75 lbs x5 85 lbs x5 95 lbs x8
chinups: 15 lbs x6 25 lbs x3 25 lbs x3 15 lbs x3
dips: 45 lbs x8 50 lbs x8 55 lbs x6 70 lbs x5

20/06/09
Deadlift: 207 lbs x5 217 lbs x5 248 lbs x7
KB swings: 60 lbs x20 60 lbs x15 60 lbs x15
ab rollouts: 15 15 15 (from knees)

22/06/09
Bench: 105 lbs x5 125 lbs x5 140 lbs x12
chinups: 10 5 3 4
dips: 15 15 8 6

(I don't have squats written down for this week)

Week 2

29/06/09
OHP: 80 lbs x3 90 lbs x3 100 lbs x8
chinups: 15 lbs x6 25 lbs x4 25 lbs x3 15 lbs x3
dips: 50 lbs x9 90 lbs x1 55 lbs x8 70 lbs x3

02/07/09
Deadlift: 215 lbs x5 248 lbs x3 278 lbs x5
KB swings: 60 lbs x20 60 lbs x15 60 lbs x15
ab rollouts: 15 15 15 (from knees)

- I was deathly sick for this workout, and we messed it up and did the third week's weight/reps instead of the second week's for deadlifts.

06/07/09
Bench: 115 lbs x3 130 lbs x3 145 lbs x11
chinups: 10 6 4 4
dips: 15 11 4

08/07/09
Front Squat: 150 lbs x3 170 lbs x3 190 lbs x8
sumo deads: 233 lbs x3 185 lbs x10 195 lbs x5
HKE: 12 10 8

Week 3

10/07/09
OHP: 80 lbs x5 95 lbs x3 105 lbs x8
chinups: 20 lbs x7 25 lbs x4 25 lbs x3 25 lbs x5
dips: 55 lbs x10 55 lbs x8 70 lbs x7 70 lbs x6

12/07/09
Deadlift: 200 lbs x3 233 lbs x3 258 lbs x9
KB swings: 60 lbs x20 60 lbs x20 60 lbs x20
ab rollouts: 15 20 15 (from knees)

- This week we did the second week's weight/reps instead of the third for deadlifts.

14/07/09
Bench: 120 lbs x5 135 lbs x3 155 lbs x11
chinups: 12 6 7 5
dips: 16 11 10 6

16/07/09
Front Squat: 160 lbs x5 180 lbs x3 200 lbs x8
sumo deads: 225 lbs x10 225 lbs x7

- On the last set of sumo deadlifts I felt something pop in my neck. I almost passed out, got really nauseous and had a terrible splitting headache. I thought I had an aneurysm. This sucked a lot and the neck/head pain lingered for almost two weeks when lifting heavy weight, particularly on deadlifts, KB swings, overhead press, and weighted dips.

Week 4

21/07/09
OHP: 65 lbs x5 70 lbs x5 75 lbs x5
chinups: 20 lbs x7 25 lbs x4 25 lbs x3 25 lbs x5
dips: 55 lbs x10 55 lbs x8 70 lbs x7

22/07/09
Deadlift: 135 lbs x5 145lbs x5 175 lbs x5
KB swings: 60 lbs x20 60 lbs x20 60 lbs x20
ab rollouts: 15 20 15 (from knees)

24/07/09
Bench: 65 lbs x5 85 lbs x5 105 lbs x5
chinups: 12 6 7 5
dips: 16 11 10

26/07/09
Front Squat: 95 lbs x5 110 lbs x5 135 lbs x5

[MIDMOBOX]

Welcome to the logs

[Eitri]

CYCLE 2

Working Max:
- OHP: 115
- Deadlift: 299
- Bench: 167
- Front Squat: 222

Week 1

31/07/09
OHP: 75 lbs x5 85 lbs x5 100 lbs x12
chinups: 25 lbs x7 25 lbs x5 25 lbs x4 25 lbs x4
dips: 55 lbs x10 55 lbs x10 70 lbs x6 70 lbs x5

02/08/09
Deadlift: 195 lbs x5 225 lbs x5 254 lbs x12
KB swings: 60 lbs x25 60 lbs x20 60 lbs x15

05/08/09
Bench: 110 lbs x5 120 lbs x5 145 lbs x13
chinups: 11 5 5 4
dips: 18 10 6 6

07/08/09
Front Squat: 150 lbs x5 170 lbs x5 190 lbs x10
power cleans: 135 lbs x3 135 lbs x3 135 lbs x3
HKE: 14 8

Week 2

10/08/09
OHP: 80 lbs x3 90 lbs x3 105 lbs x10
chinups: 25 lbs x8 25 lbs x6 25 lbs x5 25 lbs x4
dips: 55 lbs x10 55 lbs x10 70 lbs x6 70 lbs x5

12/08/09
Deadlift: 209 lbs x3 238 lbs x3 293 lbs x10

- I don't know what happened to make us put 293 on for the last set, but I was really pleased that I did 10 reps at that weight.

17/08/09
Bench: 120 lbs x3 135 lbs x3 150 lbs x13
chinups: 10 5 4 4
dips: 20 11 10 10

19/08/09
Front Squat: 160 lbs x3 180 lbs x3 200 lbs x9
power cleans: 135 lbs x3 135 lbs x3 135 lbs x3
HKE: 15 10 8

Week 3

21/08/09
OHP: 85 lbs x5 100 lbs x3 110 lbs x10
chinups: 9 6 4
dips: 15 10 8

- Did the chinups with some homemade rings and dips were on playground equipment

24/08/09
Deadlift: 225 lbs x5 253 lbs x3 288 lbs x8
KB swings: 60 lbs x25 60 lbs x25 60 lbs x25
ab rollouts: 15 15 2 15

- Sets 1, 2, 4 of ab rollouts were from knees, set 3 was negatives from standing

26/08/09
Bench: 125 lbs x5 140 lbs x3 200 lbs x1 160 lbs x8
chinups: 12 6 5 5
partial bench: 175 lbs x5 165 lbs x5 165 lbs x5

- The third set of bench was to test 1RM for the bench comp, but sherdog took ages to send me a password. We also started doing ½ ROM bench to hopefully help break through the sticking point a little easier.

28/08/09
Front Squat: 170 lbs x5 190 lbs x3 210 lbs x8
power cleans: 135 lbs x3 145 lbs x3 145 lbs x3
HKE: 15 10 8

Week 4

04/09/09
OHP: 35 lbs x5 35 lbs x5 35 lbs x5
plyo pushups: 10 10

- The overhead press was done with a 35 pound kettlebell. I was on vacation for a week so we decided that we should just get on with cycle 3 of 5-3-1 instead of finishing the recovery week.

[Eitri]

CYCLE 3

Working Max:
- OHP: 120
- Deadlift: 309
- Bench: 172
- Front Squat: 232

Week 1

07/09/09
Deadlift: 200 lbs x5 234 lbs x5 264 lbs x12
KB swings: 60 lbs x30 60 lbs x21 60 lbs x20
ab rollouts: 3 5 3 (done from standing, using wall to limit ROM)

[brick_hat]

double

[brick_hat]

praise be to thor eitri! good to see you finally made a log.

[Eitri]

08/09/09

Bench: 115 lbs x5, 135 lbs x5, 150 lbs x13
chinups: 10, 7, 4, 4
partial bench: 185 lbs x3, 175 lbs x3, 175 lbs x3

[Merrill]

Originally Posted by Eitri

brick_hat, who has a journal for fighting super zombies somewhere, since mid-June.

If you and brick_hat are preparing for the upcoming zombie apocalypse, don't neglect your conditioning work.

...the fuck are your back squats?

Starting a log as your first post is the best thing you can do. Good work.

[Eitri]

For conditioning I usually do heavy bag work or sparring, but I didn't have a back log of it. I should start posting it to keep myself motivated I suppose.

We used to do back squats, but a certain training partner who will remain nameless thought they were contributing to his sore back, so we started doing front squats instead. After 5-3-1 is done I'll likely switch back. I do feel front squats fit in with the current legs/abs theme of the workout though.

11/09/09

Front Squats: 150 lbs x5, 175 lbs x5 200 lbs x8
power cleans: 145 lbs x1
hanging leg raises: 7
HKE: 10, 10
power cleans: 135 lbs x3, 145 lbs x2
jump squats: 10, 10, 10
pistols: 5, 3, 5

Power cleans felt like crap today. Front squats weren't that great either, but I haven't done this workout in quite a while. Hopefully it'll be better next week.