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Nelson
01-05-2009, 07:55 PM
Hey everyone I thought I'd start a training journal here, my name is Nelson I'm 19 years old I weigh 168-170. I've been training consistently for about a year now, this time last year I started at 140, so I put on some weight, but I'm positive I could of put on more if I was more consistent with my nutrition. I'll be doing the Power Based Routine, my numbers on the big 3 are Squats: 315x3, Bench: 230 x 1, Deadlifts with straps 365 x 5. Like I said I have made some mistakes during the past year with my nutrition, and I know that's a big part of making progress.

My diet will consist of high calorie days, and low calorie days, Mon-Fri my calories will around 3500-4000, protein will be around 230, carbs 400, and fats 75. On the weekends I'll consume 2500 calories, my protein will stay the same at around 230, carbs will be around 250, and fats around 50-55. I'm sure these number will vary day-to-day, but as long as I stay within range I think I should be fine.

Today was my first workout doing the power based routine. I did Squats on Saturday, so I swapped the Squat workout, with the deadlift workout, that shouldn't be a problem right? Anyway here's how today looked.

Monday, Jan. 05, 2009
Power Based Routine Week #1

Deadlifts: I started using just chalk today for deadlifts. I pull more with straps, but I wanna build forearm strength.
315 x 3, x 3, x 2
I made a mistake I wrote in my log book to do sets of 3, but it's 5.
I wanted to get a video up of my deadlifts, but I hit the gym at peak hours today, so there were a bunch of people, and I didn't want it to look like I was trying to show off pulling only 315.

Magnum Hack Squats:
180 x 10, 140 x 10

Pull ups:
BW+25 x 6, x 6, x 6, x 5

Standing Alt. DB Curls:
30's x 8, x 8, x 8

Donkey Calf Raises: would I be messing with the routine if I rest-paused calves? I always seemed to progress better doing them this way.

220 x 20RP

Since I didn't get any vids tonight.. I'll post my squat vids I took in the gym on Saturday.

http://www.youtube.com/watch?v=fHByco20FFA&feature=channel_page
http://www.youtube.com/watch?v=OLeE60Uzutk&feature=channel_page
http://www.youtube.com/watch?v=VOpj7xQ7VaI&feature=channel_page

Nelson
01-06-2009, 06:45 PM
No training today, I did do 20 min. of cardio which I never do, but I wanna see if it helps a little bit with muscle soreness. I also did some stretching after that, and then when I got home I trained my grip using the heavy hand grippers.

Nelson
01-07-2009, 07:05 PM
Wednesday, Jan. 7, 2009
Power Based Routine Week #1

Flat BB Press:
205 x 4, 185 x 5, x 4

Incline DB Press;
2 sets... for some reason my left shoulder kept giving out on me, and after my 2nd set I felt a little discomfort so I stopped.

Seated Military Press:
115 x 8, x 8, x 7

Rolling DB Extensions
3 sets

Rope Crunches:
3 sets

blahhh shitty workout tonight wasnt feeling right probably because I couldnt sleep at all last night.

Nelson
01-09-2009, 07:37 PM
Friday, Jan. 9, 2009
Week #1 - Power Based Routine

Squats: No Belt
275 x 5, x 5, x 5
(kness buckled in a little bit on my last set)

Glute Ham Raises: (done in smith machine)
BW x 10, x 10, x 10
(I gave myself a little push at the bottom of each rep)

DB Rows: no straps
100's x 6, x 6, x 6, x 6

Cable Curls:
115 x 8, 120 x 8, 145 x 8

Seated Calf Raises:
140 x 19 RP

Nelson
01-12-2009, 04:44 PM
Monday, Jan. 12, 2009
Week #2 - Power Based Routine

weight this morning 168.5

Incline Bench Press:
155 x 5, x 5, x 7

Flat DB Press:
70's x 8, x 8, x 8, x 8

DB Shoulder Press:
45's x 8, x 8, x 10

Rope Pushdowns: (I did them on a pulldown machine)
50 x 10, x 10, x 6

ABS:
3 sets

NWS26
01-12-2009, 04:53 PM
Looking good MM, did you find that the 20 min of cardio and stretching helped your recovery?

Nelson
01-20-2009, 06:46 PM
before each workout I like to do 5-10 min. on the bike or treadmill, and do some passive stretching after that. Well, today was no different, but as I walking down the stairs into the weight room I got this very sharp pain in my left lat (as if someone stabbed me or something). I honestly didn't much of it and thought once I get going I'll be fine, So, I started my workout off with Squats, as I warmed up I felt fine, but every so often I would get that sharp pain in my left lat. I was gonna just call it quits, but didn't wanna be a little pussy and stop all because of a little pain. When I got to DB rows the pain got so bad that I had to bend down so it would go away (it honestly felt like someone was sticking a knife in my lat) I skipped the rest of the workout . I wasn't sure why I was getting this pain, when I got home I did a little research and i'm pretty sure I have a strained left lat. So, I'll take the rest of the week off from training or until the pain goes away.

NWS26
01-22-2009, 10:30 AM
How is the lat feeling MM?

Nelson
01-23-2009, 05:48 PM
How is the lat feeling MM?

My left lat is feeling pretty good the sharp pain seems to have gone away, it's just a little sore right now that's all. I'll resume the Power Based Routine on Monday.

I haven't been training pretty much all week because of my lat, so today I did some grip training at home (I'm going to start incorporating this into my training regimen it'll be an extra workout I do at home), here's what I did...


Heavy Gripper Work:

Negatives 3 sets

HG 200 x 15sec. (left), 15sec (right), (fully shut gripper)
HG 250 x 12sec. (left), 12sec (right), (didn't fully shut gripper)
HG 250 x 12sec. (left), 12sec (right), (didn;t fully shut gripper)

Over Crushers 3 sets

HG 150 x 25 sec. both hands
HG 150 x 22 sec. both hands
HG 150 x 18 sec. both hands

Dumbbell Holds 2 timed sets
20's x 38 sec., x 29 sec.

I did alternating sets of Negatives and Over Crushers resting about 2-3 min. in between each set. For people that don't know what over crushes are, you take a Heavy Gripper that you can easily shut and you squeeze the hell out of it for 5-10 sec., or until it peels your fingers open.

Negatives are the opposite, you take a gripper you can't fully shut and once your set up you take your free hand to help you close the gripper, or close it as much as you can, then you do a negative. Once your able to fully close the gripper you move up to the next highest one.

Nelson
01-29-2009, 06:49 PM
I resumed the power based routine on Monday, but I still felt a little pain in my lat so I decided to just deload for the rest of the week.

On another note... I went to the Boston Celtics game with my brother-in-law, and my 6 yr. old nephew last night. I had a pretty good time I haven't been to a Celtics game since 06 when they were terrible, so the atmosphere was a lot different from then and now. They played the Sacramento kings, and as excepted they blew them out. Eddie House was on fire from behind the line I think he was 7-8 from 3pt range. I'm going to two more game later this year in March, so that should be a lot fun.

NWS26
01-29-2009, 10:55 PM
Smart move taking a deload to let that lat heal up man, that is sick about the Celts. I have never been to an NBA game, I bet its a good time.

Nelson
02-01-2009, 06:44 PM
Smart move taking a deload to let that lat heal up man, that is sick about the Celts. I have never been to an NBA game, I bet its a good time.


yeah I think taking the short deload was the best thing to do. My lat feels fine now. Are you a basketball fan? it's definitely a lot different watching the game live in person then on TV.

Nelson
02-02-2009, 04:22 PM
Monday, February 2, 2009
Week #4 - Power Based Routine

Incline BB Press:
LT: 155 x 5, x 5, x 7
TT: 160 x 5, x 5, x 9

Flat DB Press:
LT: 70's x 8, x 8, x 8, x 8
TT: 70's x 8, x 8, x 7, x 5

(The 70's felt a lot heavier today then last time, I think my ROM was a little bit deeper today, maybe that's why I wasn't able to get 8 reps on each set.)

DB Shoulder Press:
LT: 45's x 8, x 8, x 10
TT: 50's x 8, x 8, x 6

Rope Pushdown: (did these on cable crossover machine)
TT: 65 x 10, x 10, x 20

Weighted Decline Sit-ups: (did these with weight behind my head)
TT: BW+10 x 10, x 10, x 10
These are hard.

Comments:
Today went pretty well, I was able to increase the weight on all my lifts besides DB Bench Press, but like I said I think my ROM was a lot better this time. I had my camcorder with me today, but didn't take any vids... I always feel embarrassed to record my lifts for some reason. I think it's because I feel like people think I'm trying to show off or something when really I'm not... IDK I need to stop being such vagina and record the DAMN lifts.

zpapa21
02-02-2009, 04:36 PM
Nice improvement on the last set of inclines. I know what you mean about recording, sometimes you can feel like a real goon but I find looking back one day on the lifts will be fun so thats enough to keep me doing it.

Nelson
02-04-2009, 06:45 PM
Nice improvement on the last set of inclines. I know what you mean about recording, sometimes you can feel like a real goon but I find looking back one day on the lifts will be fun so thats enough to keep me doing it.

Thanks man.

Nelson
02-04-2009, 06:56 PM
Wednesday, February 4, 2009
Week #4 - Power Based Routine

Deadlifts:
320 x 4 (no straps), 320 x 5, x 5 (used straps on both sets)
I decided to use straps after my first set because the bar kept slipping out of my hands even though I used chalk. I also forgot my belt at home today.

here's a video of my last set of deadlifts. Any critique on my form would much appreciated.

320 x 5 used straps no belt
http://www.youtube.com/watch?v=P7O2HBkYl5A&feature=channel_page

Power Squats:
270 x 10, x 10

Pull Ups:
BW+25 x 6, x 6, x 5, x 5
these were hard today.

EZ-Bar Cable Curls: (I was planning on doing DB Curls but the DB area was packed so I just did cable curls instead.)

145 x 8, x 8, x 10

Donkey Calf Raises:
230 (stack) x 18 RP (rest-paused)

NWS26
02-04-2009, 10:10 PM
yeah I think taking the short deload was the best thing to do. My lat feels fine now. Are you a basketball fan? it's definitely a lot different watching the game live in person then on TV.

Wow, don't know how I missed this. I'm not a huge fan but I think it would be sick to see games live like you said, I bet it is a big difference than watching them on t.v.

Nice deadlifting too Nelson. That 320 looked like it was going up nice and smooth.

Nelson
02-06-2009, 08:40 PM
Wow, don't know how I missed this. I'm not a huge fan but I think it would be sick to see games live like you said, I bet it is a big difference than watching them on t.v.

Nice deadlifting too Nelson. That 320 looked like it was going up nice and smooth.

Yeah it's a definitely a good time. I'd like to see an NFL game that must be a lot of fun as well.

Thanks man I'm trying.

Nelson
02-06-2009, 08:48 PM
Friday, February 8, 2009
Week #4 - Power Based Routine

Flat Bench Press:
LT: 185 x 5, x 5, x 6
TT: 190 x 5, x 5, x 5

Incline DB Press:
LT: 70's x 8, x 8, x 8, x 8
TT: 70's x 8, x 8, x 8, x 8

- I'm noticing that I have a tougher time progressing on dumbbell movements then I do barbell. I'm thinking about doing 3 sets rather then 4 to see if that helps me progress a little better or maybe even dropping the reps from 8 to 6.

Seated Barbell Shoulder Press:
LT: 115 x 8, x 8, x 8
TT: 115 x 8, x 8, x 9

Rolling DB Extensions:
LT: 30's x 10, x 10, x 12
TT: 35's x 10, x 10, x 10

Kneeling AB Crunches:
140 x 10, x 10, x 10

NWS26
02-06-2009, 11:16 PM
Real nice pressing all around MM. That seated MP is awesome considering your shoulders must be absolutely fried at that point in the workout. Dropping to 3 sets instead of 4 sounds like a good idea. But, I wouldn't even stress the incline too much if your Flat is steadily increasing. Its good that you were able to match your last session on incline db press because you pressed more weight today on flat bench before hand.

Nelson
02-09-2009, 06:17 PM
Monday, February 9, 2009
Week #5 - Power Based Routine

Squats:
280 x 5, x 5, x 5

Here's a video of my first set.

http://www.youtube.com/watch?v=GwTPQmHBKsA&feature=channel_page

Asisted Glute Ham Raises:
BWx10, BWx10, BWx10

DB Rows:
105's x 6, x 6, x 6, x 12

DB Alternating Curl:
30's x 8, x 8, x 9

Seated Calf Raises:
145 x 14 RP

Nelson
02-11-2009, 06:02 PM
Wednesday, February 11, 2009
Week #5 - Power Based Routine

Incline Barbell Press:
LT: 160 x 5, x 5, x 9
TT: 165 x 5, x 5, x 7

- I should of bumped the weight to 170 this week.

Flat DB Press:
LT: 70's x 8, x 8, x 7, x 5
TT: 70's x 8, x 8, x 8, x 8

DB Shoulder Press:
LT: 50's x 8, x 8, x 6
TT: 50's x 8, x 8 , x 10-11 I forgot.

Rope Pushdown:
LT: 65 x 10, x 10, x 20
TT: 90 x 10, x 10, x 10

Decline Sit-Ups:
LT: BW+10 x 10, x 10, x 10
TT: BW+10 x 10, x 10, x 10

- I thought todays workout was gonna blow because I felt pretty out of it at the start, but surprizingly it turned out to be a good workout. I'm happy with the progress on Flat Dumbbell Presses... I thought I had another rep in me on my last but wasn't able to lock it out. The weight felt pretty light on DB Shoulder Presses I probably could have started with the 55's and matched the reps on each set.

Nelson
02-14-2009, 01:02 AM
Friday, February 13, 2009
Week #5 - Power Based Routine

Deadlifts:
320 x 4, x 5, x 5

- I was having trouble once again holding onto the bar using an overhand grip so I switched to a mixed grip after my first set. I'm going stick to using this type of hand position because it allows me to pull more weight and is a lot easier to hold onto the bar without having to rely on straps. I'll use an overhand grip on my warm up sets and then switch to a mixed grip on my working sets to prevent any type of imbalances.

Power Squats:
LT: 270 x 10, x 10
TT: 360 x 10, x 10

Pull ups:
LT: BW+25 x 6, x 6, x 5, x 5
TT: BW+25 x 6, x 6, x 6, x 6

EZ - Bar Cable Curls:
LT: 145 x 8, x 8, x 10
TT: 160 x 8, x 6, 145 x 8

Donkey Calf Raises:
LT: 230 x 18 RP
TT: 230 x 24 RP

Nelson
02-17-2009, 02:36 PM
Monday, February 16, 2009
Week #6 - Power Based Routine

Bench Press:
LT: 190 x 5, x 5, x 5
TT: 200 x 5, x 5, x 3

Incline DB Press:
LT: 70's x 8, x 8, x 8, x 8
TT: 70's x 8, x 8, x 6

- stopped at 3 sets I was spent.

Cable Side Raises: 3 sets 10

Rope Pushdowns: did a couple of high rep sets.

Kneeling ab crunches: 3 sets

- I think it's time to deload I feel beat up and I'm low on food right now so I don't want to continue to train 100% when I'm not able to eat enough. I'll still train on Wednesday and Friday, but I'll cut back on sets.

Nelson
02-18-2009, 06:38 PM
I decided to work up to heavy singles today on Squats before I deload.

315 x 1 (belt)
320 x 1 PR (belt)
325 x 1 PR (belt)
315 x 2 (belt)
225 x 10 (no belt)

- I was real surprized that I was able to hit two PR's today because I've been eating like shit for the past couple of days.

Pull throughs: 3 sets
Pull ups: couple of sets using different grips
DB Hammer Curls: 3 sets

NWS26
02-18-2009, 09:04 PM
Awesome squatting Nelson - Congrats on the PR's Brotha!

Nelson
02-19-2009, 07:08 PM
Thanks man.

Nelson
03-01-2009, 07:50 PM
I took this entire week off from training so there hasn't been much to write about in here. I feel re-freshed and can't wait to get back in the gym tomorrow. The exercises will be pretty much the same with the exception of a couple lifts.

here's what it will look like.

Monday: Deadlift day

- Deadlifts 3 x 5
- Leg Press 3 x 12
- Pull ups 6 x 3
- Cable Curls 3 x 8
- Standing Calf Raises 15-20 RP

Wednesday: Bench Day

- Bench Press 3 x 3
- dips 4 x 8
- standing military press 3 x 8
- floor skulls 3 x 8
- lat pull down crunches 3 x 10

Friday: Squat Day

- squats 3 x 3
- GHR 3 x ASRAP
- t-bar row 4 x 6
- preacher curl 3 x 8
- donkey raises 15-20 RP

Monday: Bench Day

- Incline BB Press 3 x 5
- Flat DB Press 4 x 8
- DB Shoulder Press 3 x 8
- rope pushdown 3 x 10
- romain chair sit ups 3 x 10

NWS26
03-01-2009, 09:42 PM
Its always nice to come back after a deload feeling refreshed, good luck this week man.

Nelson
03-01-2009, 10:25 PM
Its always nice to come back after a deload feeling refreshed, good luck this week man.

Thanks NWS I appreciate it. is it snowing over where your at? where suppose to be getting 1-2 feet of snow and it's already coming down pretty hard here. I hope the gym doesn't close early tomorrow i'm anxious to get back to training.

NWS26
03-01-2009, 11:45 PM
Thanks NWS I appreciate it. is it snowing over where your at? where suppose to be getting 1-2 feet of snow and it's already coming down pretty hard here. I hope the gym doesn't close early tomorrow i'm anxious to get back to training.

Yeah its been snowing here (Hartford area) for a while now. All the news stations are predicting 7-14 inches and for it to end around 1ish tomorrow. You guys will definitely get hit harder then us, and it will last longer so hopefully you can make it to the gym. It figures it comes on the day your ready to get back into things. I'm ready for spring!

Nelson
03-02-2009, 12:23 PM
Yeah its been snowing here (Hartford area) for a while now. All the news stations are predicting 7-14 inches and for it to end around 1ish tomorrow. You guys will definitely get hit harder then us, and it will last longer so hopefully you can make it to the gym. It figures it comes on the day your ready to get back into things. I'm ready for spring!


where expected to get another 6 inches later on tonight. I guess the good thing about the snow is that I was able to get some good GPP work in by shoveling out of the entire drive way with my sister earlier this morning.

Nelson
03-02-2009, 09:30 PM
Monday, March 2, 2009
Training Cycle 2 Week #1 - Power Based Routine

5 min. Elliptical
Dynamic Warm up

Deadlifts: No Belt, No straps
325 x 5, x 5, x 3

- I had to deadlift tonight in jeans because the string on my shorts fell off so I was having trouble keeping them up lol.

EFS Leg Press:
4 plates per side x 12, x 15

Pull Ups:
BW+45 x 3, x 3, x 3, x 3, x 3, x 4

DB Hammer Curls:
40's x 8, x 8, x 8

skipped calves I was spent.

NWS26
03-02-2009, 11:10 PM
Oh yeah, shoveling is great GPP! That is some nice pulling Nelson, especially with no belt man. I think your the only other person on here that lifts in jeans other than Wes! haha :D

ktm_Wrench
03-02-2009, 11:46 PM
Workouts look solid Monster!

What does your dynamic warmup look like?

zpapa21
03-03-2009, 12:17 AM
Jeans in the weight room? Come on Monster, you're better than that. As an employee at a fitness facility I would have laid down the law as it pertained to denim and the weight room :D.

Nelson
03-04-2009, 12:43 AM
Oh yeah, shoveling is great GPP! That is some nice pulling Nelson, especially with no belt man. I think your the only other person on here that lifts in jeans other than Wes! haha :D

Thanks NWS. I feel confident with my form on deadlifts so I don't use a belt on sub-maximal stuff. Squats on the other hand I will use a belt because I feel there are more flaws in my form. I have no idea how anyone can train wearing jeans especially when deadlifting or squatting. I was waiting for my pants to just rip once I started to pull, luckily they didn't haha.

Workouts look solid Monster!

What does your dynamic warmup look like?

thanks ktm! I appreciate it. I don't have a set routine or anything with my dynamic warm ups, but what I basically do is try to get the hip flexors, lower back, hamstrings, and rotator cuffs warmed up before I start my weight training workout.

here's an example of some of the things I will do.

http://asp.elitefts.com/qa/default.asp?qid=79936&tid=115
http://asp.elitefts.com/qa/default.asp?qid=79938&tid=115
http://asp.elitefts.com/qa/default.asp?qid=79937&tid=115
http://asp.elitefts.com/qa/default.asp?qid=79941&tid=115
http://www.youtube.com/watch?v=tk05msJu5ec

Jeans in the weight room? Come on Monster, you're better than that. As an employee at a fitness facility I would have laid down the law as it pertained to denim and the weight room :D.

haha... I don't think I'll be training in jeans anytime soon lol.

Nelson
03-04-2009, 01:32 PM
here's a pic of my second meal of the day.

2 4 oz. chicken breasts
two plain 5oz baked potatoes
couple of tomatoes and some salad


2790

Nelson
03-04-2009, 11:22 PM
Wednesday, March 4, 2009
Training Cycle 2 Week #1 - Power Based Routine

5 min. Elliptical


Flat Bench Press:
205 x 3, x 3, x 3

DIPS:
BW+45 x 8, x 8, x 8, x 18

- dips felt good tonight. I probably should of added more weight after my second set because the weight felt too light, but it's alright next time i'll bump it up.

Standing Military Press:
115 x 5, x 7, x 5

- I SUCK AT PRESSING MOVEMENTS. these need to be in the 8 rep range.

the gym was about to close so I just did a couple of sets of rolling db extensions for triceps, and didn't have time to train abs, so I'll just do them tomorrow.

Nelson
03-10-2009, 06:39 PM
I haven't been consistent logging my workouts lately, I'm still getting back into the swings of things since coming back from the week I took off. I'm considering dropping calves from one of my training days, and replacing them with another posterior chain movement. I really don't see the importance of training calves, and I would rather do an exercise that may help with my Deadlift, and Squat in the long run. does anyone think I would be bastardizing IA's Simple Based Power Routine if I made that change?

zpapa21
03-10-2009, 08:52 PM
What lift were you thinking of replacing them with? I would make sure it isn't super taxing such as a pullthrough or GHR. Why not keep some calf work in there? You might as well do a few high rep, minimal rest sets to keep your calf growth in accordance with everything else.

Nelson
03-10-2009, 09:39 PM
What lift were you thinking of replacing them with? I would make sure it isn't super taxing such as a pullthrough or GHR. Why not keep some calf work in there? You might as well do a few high rep, minimal rest sets to keep your calf growth in accordance with everything else.

Well... right now I'm doing GHR as my posterior chain movement on Squat day, so I would probably do something like 45 or 90 degree back raise, reverse hypers, or machine back extensions on Deadlift day. I would still be doing some calf work, but instead of training them once a week, twice every other week I would be doing them just once every other week instead.

Nelson
03-11-2009, 09:34 PM
Wednesday, March 11, 2009
Power Based Routine - Week #2

5 min. Elliptical
Dynamic Warm up

Deadlifts:
335 x 5, x 5, x 5

Power Squats:
360 x 10, x 10

Pull ups:
BW+47.5 x 3, x 3, x 3, x 3, x 3, x 4

- So far I'm progressing a lot better on Pull ups using a 6 x 3 scheme then before when I was doing 4 x 6.

Lying Leg Curl:
90 x 10, x 10, x 5

DB Hammer Curls:
40's x 8, x 8, x 9

NWS26
03-11-2009, 11:03 PM
Real nice deadlifting Nelson, workouts are looking stout bro!

Nelson
03-12-2009, 02:37 PM
Real nice deadlifting Nelson, workouts are looking stout bro!

Thanks buddy I appreciate it.

Nelson
03-14-2009, 05:41 PM
Saturday, March 14, 2009
Power Based Routine - Week #2

5 min. Elliptical
Dynamic warm up

- I'm almost positive that I lost my MP3 player on Wednesday in the gym. I have a tendency of not carrying my bag with me everywhere around the gym, and I think as I was stretching some punk fruit cake snatched it, either that or it somehow fell out of my bag as I was walking, but I doubt that's what happend. This sucks because I payed a little over 100 dollars for it, and am going to have to buy a new one eventually because I can't stand listening to the gay music that they play in the gym. OK enough venting... here's what I did today.

Bench Press:
205 x 3, x 3, x 3

- I usually bench in the power rack, but today I was being lazy and didn't feel like carrying the flat bench across the gym into the rack, so instead I just used a normal bench set up. I did do a couple extra warm up sets to get the feel for the bench and high rack set up.

DIPS:
BW+90 x 8, x 8, x 8, x 6

Seated DB Side Raises:
30's x 10, 25's x 10, x 10

Rope Pushdowns:
80 x 10, x 10, x 12

-for abs I tried out a couple of different exercises. I did couple of sets of hanging leg raises where I raised my feet up to the bar and tried this exercise http://www.youtube.com/watch?v=Z-eNCwXmadc these are hard as hell... I was only able to do the 45lb bar for a couple of reps. These are definitely going to be added to my routine.

Nelson
03-15-2009, 01:55 PM
Today is an off day from training so nothing to report.

here are some training goals I set for myself and hope to achieve by June.

Squat:
3 sets of 5 with 315
330 x 3
230 x 20

Deadlift:
3 sets of 5 with 365
405 x 3

Bench Press:
3 sets of 5 with 225

Pull ups:
50 reps within 5 min.

yarmish
03-17-2009, 06:09 PM
good stuff in here MM, your lifts are very strong! those olympic abs look like something i need to try

Nelson
03-17-2009, 07:12 PM
Thanks for stopping in Yarmish! I appreicate the comment, but I still have a long to way to go until I can consider myself strong. You should defitanly try the Olympic ab sit ups, my abs were sore as hell for a couple days after doing them.

Nelson
03-21-2009, 05:43 PM
workout from 3-18-09:

Incline Barbell Press:
190 x 3, x 3, x 3

Flat DB Press:
75's x 8, x 8, x 8, x 7

Standing Military Press:
115 x 8, x 7, 105 x 8

Tate presses:
35's x 10, x 10, x 10

- these kinda bother my elbows, so I'm going to swap theme with floor skulls.

Pull Down Ab Crunches:
60 x 10, x 10, x 10


workout from 3-20-09:

Deads: worked up to 335 x 1 (no belt, no straps)

Pull ups: 6x3 used different grips. did this 4 times through resting 30 sec between each set.

so it looked like this:

6x3 30 sec. rest between each set.

rest 1-2 min.

then repeat....

- this past week and a half has sucked balls! first somebody robs my Mp3 player at the gym, and now my apt belt is missing. I usually just keep my belt in the car, so on the days I use it I don't forget it at my house. Well, when I got to the gym yesterday I noticed my belt wasn't there, and I'm positive that I didn't leave it at the gym because It was in the car the entire week. I took my moms car to firestone this week to get an oil change, and I know this may sound stupid, but I'm thinking maybe someone working there took it. I should of just brought it with me, but I didn't think anyone would steal a beat up, chalked up powerlifting belt.

yarmish
03-21-2009, 07:47 PM
times are tough with economy now...bonehead guy at firestone probably thought he needed it when he deads 135 this week..that sucks man

Nelson
03-23-2009, 07:30 PM
Monday, March 23, 2009

5 min. Elliptical
Dynamic warm up

Bench Press:
LT: 205 x 3, x 3, x 3
TT: 210 x 3, x 3, x 3

- I think I could of have gotten another rep.

DIPS:
LT: BW+90 x 8, x 8, x 8, x 6
TT: BW+90 x 8, x 8, x 6

DB Shoulder Press:
55's x 8, x 5-6

- my strength plummeted after my second set of DIPS, so that's why I cut my last set out on DIPS and Shoulder Press.

Rope Pushdowns:
90 x 10, 10, x 10

Olympic Ab Decline Sit ups:
45 x 5, x 5, x 7

- Alright workout today. I'm progressing pretty well on Bench Press, which is probably because I switched to doing sets of 3 rather then sets of 5, but I'll take it. I didn't make progress on any of my assistance exercises this week which sucks, but as long as I'm making progress on Bench Press I should be OK.
on another note... is there anyway I could possibly change my screen name to just my name?

NWS26
03-23-2009, 08:31 PM
Nice pressing and good looking workout Nelson. As long as I am progressing on my big lifts I could care less about accessory work like you said. I have wondered about that name thing also before.

Nelson
03-24-2009, 10:17 PM
Nice pressing and good looking workout Nelson. As long as I am progressing on my big lifts I could care less about accessory work like you said. I have wondered about that name thing also before.

Thanks NWS.

Tuesday, March 24, 2009

Hill Sprints x 3

- this was my first time really ever doing hill sprints and I must say my conditioning sucks! I was huffing and puffing after my first sprint up the hill, haha. I was planning on doing 5 sprints, but I was spent after 3, and plus I would rather ease into it instead of doing to much and burning myself out. I'll get a video next time I do them so you guys can have an idea of the size of the hill.

Nelson
03-28-2009, 10:39 PM
3-25-09

Squat Day

Squats:
275 x 3, x 3, x 4

Leg Curls:
90 x 10, 100 x 10, x 10

Adductor machine:
3 sets

3-27-09

Incline Barbell Press:
190 x 3, x 3, x 2

- I probably could have got another rep if I had a spot.

Flat DB Press:
80's x 8, x 8, x 7

Machine Side Raises:
3 sets 10

Floor Skulls: (used 45lb bar)
85 x 7+4+3 14RP

Pull Down Ab Crunches:
75 x 7 (too heavy), 60 x 10, x 10

3-28-09

Hill Sprints x 5

- I thought I was going to puke. I layed on the grass for about 10 min. before finally getting up and walking back home, lol.

Samsuperjew
03-28-2009, 11:40 PM
LOL, sprints are hell, whats the temp. like where you live?

Nelson
03-29-2009, 05:04 AM
LOL, sprints are hell, whats the temp. like where you live?

I live in Massachusetts. it had to be about 50-60 degrees out on Saturday, which made it a perfect day to run hills.

yarmish
03-29-2009, 09:13 AM
Strong squatting MM! i ran a few hills and pulled the sled yesterday. i live in western mass

Samsuperjew
03-29-2009, 02:09 PM
here in FL (if you could find a hill :p) hill running would suck


humidity+heat ftl

Nelson
03-30-2009, 09:20 PM
Monday, March 30, 2009

5 min. Eliptical
Dynamic warm up

Deadlifts: NO BELT
335 x 5, x 5, x 4

Leg Press:
I started with one plate per side and side 12 reps, got up and tossed on another plate and went right into another set of 12. I kept working up until I could not do 12 reps (around 6 plates) and then went back down again.

Pull ups:
BW+50 x 3, x 3, x 3, x 3, x 3, x 3

- I used an underhand grip for my 4th set.

Nelson
03-31-2009, 05:52 PM
3-31-09

Cardio: 20 min. on Treadmill @ 3.0 mph 10% incline

I haven't done a lot of calf and bicep work lately so after I finished up doing cardio I did a couple of sets of DB Curls and Rope Hammer Curls and for calves I did a rest-pause set on donkey calf raises.

yarmish
03-31-2009, 08:37 PM
strong deads MM! thats alot of weight for pull ups also

you doing any sled work?

NWS26
03-31-2009, 10:27 PM
Sick pulling Nelson!

Nelson
04-01-2009, 03:07 PM
strong deads MM! thats alot of weight for pull ups also

you doing any sled work?

Thanks Yarmish I appreciate it. I've been progressing pretty well on pull ups ever since I started doing 6x3.

I've never done any sled work, but I hope to by the summer. as of now I'm doing hill sprints for my conditioning work, which is brutal.

Nelson
04-01-2009, 03:12 PM
Sick pulling Nelson!

Thanks man! my goal by June is too pull 365 for 3 sets 5. that was my 5 rep max at the beginning of the year, so will see if I can pull it off.

Hows the knee feeling?

Nelson
04-01-2009, 11:47 PM
Wednesday, April 1, 2009

Bench Press:
215 x 3, x 3, x 3
135 x 15, x 10

DIPS:
did a couple of sets with 45lbs. straped to waist.

Pushdowns:
3 sets

- I've been feeling drained physically and mentally as of late so after this week I'm going to deload. I was planning on using Jim Wendlers 5/3/1 method come June, but from reading all the 5/3/1 training logs that people have here and seeing the progress everybody is making I may decide to jump on the ban wagon and start the program after my deload will see....

Nelson
04-03-2009, 06:10 PM
Friday, April 3, 2009

Squats: no belt
275 x 3, x 3, x 3

GHR:
3 sets

Pull ups:
10 x 5 using different hand postions each set

Kneeling AB Crunches:
3 sets

Side bends:
3 sets

STRETCH - Hanging from chin-up bar as long as possible x 2

Nelson
04-04-2009, 09:37 PM
Saturday, April 4, 2009

Hill Sprints x 5

- I was planning on doing more sprints but I'm beat up from yesterday's workout, so I just called it quits after 5 sprints.

Nelson
04-07-2009, 12:32 AM
Monday, April 6, 2009

Bench / Military Press Test Day For 5/3/1:

Bench Press:
230 x 1
235 x 1, x 1
240 x MISS

-my previous best was 230 x 1, so I'm happy that I was able to get 235 for a PR. I almost locked out 240, but left side of my body gave out. So I'll be using 210lbs. as my training max for my first wave.

Military Press:
135 x 3
155 x 2

- I atleast had 2 more reps in me on the 155 set, but after my 2ND rep for some reason I felt really dizzy which scared me a little bit, so I just stopped the set. my estimated 1RM is 170, so I'll be using 150 as my training max for my first wave.

either tomorrow or Wednesday I'll test my Deadlift. And, on either Friday or Saturday I'll test my Squat.

T.W.A
04-07-2009, 12:49 AM
Nice work with the bench press man!!

any reason for doing the 235 twice instead of jumping straight to 240?

Which 5/3/1 template you looking to follow?

Nelson
04-07-2009, 01:56 AM
Nice work with the bench press man!!

any reason for doing the 235 twice instead of jumping straight to 240?

Which 5/3/1 template you looking to follow?

Thanks T.W.A I appreciate it.

well... I was benching in the power rack and on my first attempt at 235 I hit the left side of the safety stoppers on the way down, which threw me off a little bit. So just to make sure the lift was legit I did it again but this time I had someone spotting me rather then using the pins.

I haven't decided yet, but I'll most likely use the Triumvirate template.

Nelson
04-07-2009, 10:20 PM
Tuesday, April 7, 2009

Deadlift Test for 5/3/1

Deadlift: NO BELT / MIXED GRIP
315 x 10 REP PR

- since I don't have a belt right now I opted not to work up to a 3-5 rep max and instead did a high rep set. After my 5Th or 6Th rep I re-setted and continued on with the set. so my estimated 1RM is around 420 according to Jim Wendler's formula, but instead of taking the prescribed 10% I'm going to take 15% off my max. so I'll start my first wave using 355 as my training max.

Nelson
04-10-2009, 06:36 PM
Friday, April 10, 2009

Squat: no belt
worked up to 275 x 5

Back Raises:
3-4 sets

Hill Sprints:
I ran two different hills today. heres a vid of one of them.

http://www.motionbox.com/videos/3097d3b61f1be1c0be

Nelson
04-13-2009, 09:06 PM
5/3/1 Starting Maxes

Bench Press: 205

Deadlift: 350

Squats: 275

Military Press: 145


Triumvirate Template:

Bench Press

Bench Press: 5/3/1
Dips: 5 x 10
Pull ups: 8 x 3
DB Curls: RP 15-20

Deadlift

Deadlift: 5/3/1
Seated Good Morning: 4 x 10
Pull Down Ab Crunches: 5 x 10

Military Press

Military Press: 5/3/1
Incline DB Bench Press: 4 x 8
Kroc Rows: 2 x 20 or more reps

Squat

Squat: 5/3/1
Leg Press: 4 x 15
GHR: 3 x max reps

- Let's get this shit started!!! :shoot7:


Monday, April 13, 2009

5/3/1 - Bench Press - (Week 1 / Wave 1)


Bench Press: 3x5
135 x 5 (65%)
150 x 5 (75%)
170 x 11 (85%) Rep PR

- it's not the best angle, but here's the video of my 170 x 11 set.
http://www.youtube.com/watch?v=2t7sZmWMzZA&feature=channel_page

Dips: 5x10
BW+45 x 10, x 10, x 10, x 10, 20

Pull ups: 8x3
BW+45 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 5

DB Curls: Rest-Paused 15-20
40's x 15 RP

Nelson
04-14-2009, 06:52 PM
Tuesday, April 14, 2009

- todays an off day from training, I was going to run hills but I got lazy and didn't. I'll run some tomorrow after my training session if it's nice out. last night was my first workout following the 5/3/1 scheme and I'm liking it already -- my chest and lats are fried. On the last set of Bench Press even though the weight felt light I didn't think I would of been able to get 11 reps, because after about 5 reps I was winded, haha. It's probably because I'm not used to doing more then 5 reps on Bench Press, but over next couple of weeks I'm sure my body will adapt to the higher reps on the main movements. Tomorrow is Deadlift day, my top set will be 290, so will see what I can do.

Nelson
04-16-2009, 03:12 PM
Wednesday, April 15, 2009

5/3/1 - Deadlift - (Wave 1 / Week 1)

5 min. Elliptical
Dynamic Warm up

Deadlift: 3x5
225 x 5 (65%)
260 x 5 (75%)
290 x 12 (85%)

- 290x12 video. http://www.youtube.com/watch?v=FlTX3RLmoTQ

Seated GM:
135 x 10, x 10

- The gym was closing so I only did 2 sets. It was my first time trying this exercise, it felt some what awkward at first, but once I set the pins a little lower after my first set it felt better. This exercise kind of mimics a back raise.

Pull Down Abs: (using rope attachment)
45 x 10, 60 x 10, x 10

- I was in a rush the gym was closing, so I kind of half - assed the assistance work.

Nelson
04-20-2009, 10:50 PM
Friday, April 17, 2009

5/3/1 - Standing Military Press - (Wave 1 / Week 1)

Military Press: 3x5
95 x 5 (65%)
105 x 5 (75%)
120 x 10 (85%)

Incline DB Press:
3 sets

Kroc Rows:
2 sets

- I got caught up talking to this guy at the gym and forgot to write down the weight I used on DB Presses and Kroc Rows.

Monday, April 20, 2009

5/3/1 - Squat (Wave 1 / Week 2)


Squats: 3x5
185 x 5 (65%)
205 x 5 (75%)
230 x 11 (85%)

- my left hip flexor has been bothering for the past couple months it hurts somewhat when I squat, , but I've always just trained through it. I took a shoulder width stance on my last set, and this seemed to help alleviate the pain a little bit. I think stretching it out a bit more consistently would help out a lot.

Angled Leg Press: 4x15
360 x 15, x 15, x 15, x 20

GHR: 3x max reps
BW x 10, x 10, x 8

NWS26
04-21-2009, 10:50 AM
Good shit Nelson! Looks like the first week went well man.

Nelson
04-21-2009, 02:00 PM
Good shit Nelson! Looks like the first week went well man.

Thanks NWS I appreicate it.

Hows the knee feeling?

kingkong
04-21-2009, 05:17 PM
awesome log mate, strong lifts :) keep up good work :)

NWS26
04-21-2009, 06:32 PM
Thanks NWS I appreicate it.
Hows the knee feeling?

It has gotten better but since i'm still getting a lot of aching I made an appointment with an orthopedic/sports medicine Doc for next week. Thanks for asking man.

Nelson
04-22-2009, 11:41 PM
It has gotten better but since i'm still getting a lot of aching I made an appointment with an orthopedic/sports medicine Doc for next week. Thanks for asking man.

Hopefully it's nothing to serious. Keep me updated.


Wednesday, April 22, 2009

5/3/1 - Bench Press - (Wave 1 / Week 2)


Bench Press: 3x3
140 x 3 (70%)
160 x 3 (80%)
185 x 9 (90%)

Estimated Max: 240lb (+8lb from last session)

Dips: 5x10
BW+55 x 10, x 10, x 10, x 10, x 15

Pull ups: 6x3
BW+55 x 3, x 3, x 3, x 3, x 3, x 2

- I wasn't really into it mentally tonight the weight felt heavy,but atleast I still managed to progress on Bench Press, which is all that matters.

vsvs
04-23-2009, 12:41 AM
Hey, good to see another 5/3/1 journal on here ill be following along

NWS26
04-23-2009, 01:29 PM
Nice benching even though it was an off night. I hate it when your warming up and the weight just feels heavier than usual. Way to still make an increase.

Nelson
04-25-2009, 01:54 AM
Friday, April 24, 2009

5/3/1 - Deadlifts - (Wave 1 / Week 2)


Deadlifts: 3x3
245 x 3 (70%)
275 x 3 (80%)
315 x 9 (90%) NO BELT / MIXED GRIP

Estimated Max= 409 (+4lb from last session)

Seated GM: 4x8
135 x 8, x 8, x 8, x 8

- I think I may switch to doing GM's on Squat day and Leg Press on Deadlift day.

Pull Down Abs: 5x10
60 x 10, 75 x 10, 60 x 10, x 10, x 10

- finished off with a couple of set on the Ab/Adduction Hip Machine.

Nelson
04-29-2009, 03:30 PM
Monday, April 28, 2009

5/3/1 - Standing Military Press - (Wave 1 / Week 3)


Military Press: 3x3
95 x 3 (70%)
115 x 3 (80%)
130 x 8 (90%)

Estimated Max= 164lb (+5lbs from last session)

Incline DB Press: 4x8
65's x 8, x 8, x 8, x 8

Kroc Rows:
100's x 20 - WITHOUT STRAPS , 115's x 10 - WITH STRAPS

Cable Upright Rows:
3 sets.

yarmish
04-29-2009, 05:07 PM
strong stuff MM. 100lb's for the krocs? that is heavy

Nelson
05-01-2009, 12:29 AM
Thursday, April 30, 2009

5/3/1 - Squat - (Wave 1 / Week 3)

Warm up:

5 min. Tredmill
leg swings
high knees
leg kicks
ex/internal rotations
arm swings

Squats: 3x3
190 x 3 (70%)
220 x 3 (80%)
245 x 9 (90%)

Estimated Max= 318lbs (+4lbs from last session)


Angled Leg Press: 4x15
450 x 15, x 15, x 15, x 20

GHR:
BW x 15, x 10, x 10

Nelson
05-02-2009, 09:29 PM
Friday, May 1, 2009

5/3/1 - Bench Press - (Wave 1 / Week 3)


Bench Press: 5/3/1
140 x 5 (75%)
165 x 3 (85%)
195 x 5 (95%)

Estimated Max= 227lbs (0lb increase from last session)

- didn't make any progress tonight. i had to get 8 or more reps in order to beat my estimated max from last session, but that wasn't going to happen. i wasn't mentally into it. i'm going to keep my training max the same (205) for my next wave.

Weighted Dips: 5x10
90 x 10, x 10, x 10, x 10, x 10

Weighted Pull ups: 8x3
50 x 3 x 8 sets

Decline Sit ups:
3 x 20 BW

Nelson
05-04-2009, 10:47 PM
Monday, May 4, 2009

5/3/1 - Deadlifts - (Wave 1 / Week 4)


Deadlifts: 5/3/1
260 x 5 (75%)
295 x 3 (85%)
330 x 6 (95%)

- Estimated Max= 395lbs (0lbs from last session)

- wasn't really surprized that I didn't make any progress from last session. my back, chest, and abs were still pretty sore from the bench workout on friday.

Seated GM: 4x10
135 x 10, x 4 sets

Pull Downs Abs: 4x10
45 x 10, 60 x 10, 75 x 10, 60 x 10

Nelson
05-06-2009, 09:38 PM
Wednesday, May 5, 2009

5/3/1 - Military Press - (Wave 1 / Week 4)


Military Press: 5-3-1
105 x 5 (75%)
115 x 3 (85%)
135 x 7 (95%)

Estimated Max= 166lbs (+2lbs)

Incline DB Press: 4x8
65's x 8, x 4 sets

Close Grip Cable Rows: 5x10
150 x 10, 170 x 10, x 4 sets

- I did cable rows instead of kroc rows today because my lower back is still fried from Monday's workout.

Nelson
05-09-2009, 02:06 AM
Friday, May 09, 2009

5/3/1 - Squats - (Wave 1 / Week 4)

5 min. Elliptical
Dynamic warm up / Mobility drills

Squats: 5/3/1
205 x 5 (75%) - no belt
225 x 3 (85%) - no belt
260 x 4 (95%) - no belt

- I might have of been able to get 1-2 more reps, but decided not to push it because my hips were tight.

Angled Leg Press: 4x15
450 x 15 x 4 sets

Reverse Hypers:
3 sets of 10 x 50lbs

- inbetween sets of leg press and reverse hypers I did pull/chin ups using different hand postions. no real reason why I did this besides the fact I just felt doing pull ups. Today completed cycle 1 of the 5/3/1. next week is a deload week, I love the simplicity of this routine, and how it's set up for you to make steady progress week after week. i'm anixious to see what type of strength increases I'll make within the next couple of months.

yarmish
05-09-2009, 08:45 AM
good workouts in here MM. you will be amazed at the strength gains you will get. wendler advocates putting chins in just about anywhere anytime when lifting on the 5/3/1

Samsuperjew
05-09-2009, 11:05 AM
damn nice squats


does the 5/3/1 say to use no belt?

Nelson
05-11-2009, 12:32 AM
good workouts in here MM. you will be amazed at the strength gains you will get. wendler advocates putting chins in just about anywhere anytime when lifting on the 5/3/1

Thanks Yarmish. chins are a great exercise and are so simply to do.

Nelson
05-11-2009, 12:43 AM
damn nice squats


does the 5/3/1 say to use no belt?


Jim recommends wearing a belt in the 5/3/1 e-book on your main work sets, but the reason why I haven't been wearing one on squats and deads for a while is because my belt got stolen about about 2 months ago. I've been wanting to get a new one but the one I want from apt is out-of-stock at the moment.

Nelson
05-11-2009, 01:20 AM
5/3/1 - Wave 1 Summary

(Lifts are included, with calculated rep max next to them)


Bench Press

W1- 170x11 (232lb)
W2 -185x9 (240lb) +8lbs
W3- 195x5 (227lb)

Total: +8lbs on estimated 1RM

Deadlift

W1- 290x12 (405lb)
W2 - 315x9 (409lb) +4lbs
W3 - 330x6 (395lb)

Total: +4lbs on Estimated 1RM

Military Press

W1- 120x10 (160lb)
W2- 130x8 (164lb) +4
W3- 135x7 (166lb) +2

Total: +6lbs on Estimated 1RM

Squat

W1- 230x11 (315lb)
W2- 245x9 (318lb) +4lbs
W3- 260 x4 (294lb)

Toatal: +4lbs on Estimated 1RM

T.W.A
05-11-2009, 06:14 AM
nice work MM

Nelson
05-11-2009, 09:36 PM
Monday, May 11, 2009

5/3/1 Bench Press - DELOAD

Bench Press:
95 x 5
115 x 5
145 x 5

Pull ups:
50 total reps

Dips:
75 total reps

- quick question... during the deload week are you supposed to base the percentages off of your training max or your estimated max?

NWS26
05-11-2009, 10:06 PM
Good shit in here Nelson, I just got caught up. Keep working hard man.

Nelson
05-12-2009, 10:05 PM
Thanks NWS.

Nelson
05-14-2009, 04:15 PM
Thursday, May 14, 2009

5/3/1 - Deadlift / Military Press - DELOAD WEEK


5 min. Elliptical
Dynamic / Mobility warm up

Deadlifts:
170x5
205x5
250x5

Military Press:
70x5
85x5
105x5

GHR:
5x10

- I did pull ups in between each set of every exercise.

LiftingAddict
05-18-2009, 03:07 PM
Hey Monster, thanks for stopping in on my log! Hows the 5/3/1 going?

Nelson
05-19-2009, 07:03 PM
Hey Monster, thanks for stopping in on my log! Hows the 5/3/1 going?

no problem man, thanks for stopping by mine as well. I'm loving the 5/3/1 so far. I love the simplicity and flexibility of the routine.

Nelson
05-19-2009, 07:21 PM
Tuesday, May 19, 2009

5/3/1 - Bench Press - (Wave 2 / Week 1)

arm circles
broom stick stretch
internal rotations
external rotations

Bench Press: 3x5
135 x 5 (65%)
155 x 5 (75%)
175 x 6 (85%)

- I needed 12 reps for a PR, but I didn't feel like I could've gotten it so I stopped at 6 reps.

Dips:
BW+90 x 10, 85 x 10, BWx20x2

DB Rows:
100's x 12, NO STRAPS / NO CHALK, 100's x 12 x 2 W/STRAPS

- this was probably the worst workout that I've had since starting the 5/3/1. I had a NO shake before my workout which didn't sit very well in my stomach. It felt I had done a ton of hill sprints before I trained, that's how shitty I felt. I have much more energy and feel a lot better when I have a whole food meal before I train, so that's I'm gonna do from now on. Deadlifts tomorrow... hopefully I can rebound from this shitty workout.

Nelson
05-21-2009, 07:09 PM
Wednesday, May 20, 2009

5/3/1 - Deadlift - (Wave 2 / Week 1)


Deadlift:3x5
185x5
225x5
300x6

- once again I didn't feel like I could of set a rep max so I called it quits after 6 reps. I'm noticing that every time I come back from a deload or a week off from the gym the weights seem to feel a little bit heavier than usual, which is why I'm not too concerned about hitting pr's this week. when I do military press on Friday I'll just hit the prescribed reps for that day, and by next week I should ready to hit some pr's.

Samsuperjew
05-21-2009, 09:29 PM
those are some high deads you got in here...... how heavy it seems to be more of a mental thing to me. You can ask sean, i wont even look at the weight durin my rest until its time to move it! lol


thats just me though....

Nelson
05-23-2009, 01:21 AM
Friday, May 22, 2009

5/3/1 - Military Press - (Wave 2 / Week 1)


Military Press: 3x5
100 x 5 (65%)
115 x 5 (75%)
130 x 6 (85%)

- I saw a buddy of mine in the gym so after military presses I jumped in with him and basically just fucked around. I did one arm db presses, db clean n presses, farmers walk, and barbell shrugs. I haven't done shrugs in forever and somehow hit a PR 315x20. I'm not used to doing that much work in one workout, but it was good change of pace so I didn't mind it. now if I could only hit some PR's on the more important movements.

Nelson
05-26-2009, 09:36 PM
Tuesday, May 26, 2009

5/3/1 - Squats (Wave 2 / Week 2)

10 min. tredmill
leg extensions
dynamic / mobility drills

Squats: 3x5
180 x 5 (65%)
210 x 5 (75%)
235 x 9 (85%) NO BELT

- DAMN! I needed 11 reps for a PR. I should of tryed to grind out those last two reps... DAMMIT.

Lunges
3 sets

GHR:
BW x 12, x 12, x 10 (34 reps)

Nelson
05-27-2009, 11:13 PM
Wednesday, May 27, 2009

5/3/1 - Bench Press - (Wave 2 / Week 2)


Bench Press: 3x3
145 x 3 (70%)
165 x 3 (80%)
190 x 4 (90%)

Dips:
BWx15 x 5 sets

Kroc Rows:
100's x 20/side - no straps
115's x 12/side - straps

Nelson
05-30-2009, 04:32 PM
Saturday, May 30, 2009

5/3/1 - Deadlifts - (Wave 2 / Week 2)

Deadlifts: 3x3
250x3 (70%)
285x3 (80%)
320x7 (90%) no belt

Seated GM's: 4x10
135 x 10, x 10, x 10, x 11

Pull Down Ab Crunches

Samsuperjew
05-30-2009, 04:51 PM
Nice deads man!

how do you like the 531 so far?

yarmish
05-30-2009, 07:09 PM
strong deads nelson, why no belt?

Nelson
05-30-2009, 11:33 PM
Nice deads man!

how do you like the 531 so far?

thanks sam i appreciate it.

I'm really enjoying the 5/3/1 thus far. I love the simplicity and versatility of it.

Nelson
05-30-2009, 11:38 PM
strong deads nelson, why no belt?

thanks yarmish. my goal was 10 reps to set a estimated max PR, but unfortunately that didn't happen today.

I usually do wear a belt on deads, and squats, but some douche bag stole it in the gym, and the one I want is currently out-of-stock. so for the past couple of months I haven't used a belt.

Samsuperjew
05-30-2009, 11:54 PM
which one you looking at getting?

Nelson
05-31-2009, 12:12 AM
which one you looking at getting?

the one that got stolen.

http://www.prowriststraps.com/inc/sdetail/95590

yarmish
05-31-2009, 09:10 AM
thanks yarmish. my goal was 10 reps to set a estimated max PR, but unfortunately that didn't happen today.

I usually do wear a belt on deads, and squats, but some douche bag stole it in the gym, and the one I want is currently out-of-stock. so for the past couple of months I haven't used a belt.

i remember that now nelson,i just thought it was weird no belt. cant use it if you dont have it. im glad i lift at home..."no assholes" well just 1

Nelson
06-01-2009, 10:07 PM
Monday, June 01, 2009

5/3/1 - Military Press - (Wave 2 / Week 3)


Military Press: 3x3
105 x 3 (70%)
120 x 3 (80%)
135 x 7 (90%)


Incline DB Press: 3 x max reps
50's x 17, x 12, x 12 (41 reps total)

Pull ups:
15x5 @ BW

DB Curls: RP 11-15
40's x 14RP

Nelson
06-05-2009, 04:33 PM
Friday, June 5, 2009

5/3/1 - Squat - (Wave 2 / Week 3)


Squat: 3x3
195 x 3 (70%)
225 x 3 (80%)
250 x 5 (90%) NO BELT

- my goal today was not to push it and just hit the prescribed reps, but because the weight felt kind of light I went ahead and got 2 more reps for good measure. I probably could have gotten 7-9 reps if I pushed closer to failure.

Leg Press: 4x15
540 x 15 x 4 sets

GHR:
BW x 12, x 12, x 10

finished off with a couple of sets on the ab/adductor hip machine.

Nelson
06-07-2009, 07:18 PM
Saturday, June 6, 2009

5/3/1 - Bench Press - (Wave 2 / Week 3)


Bench Press: 5/3/1
165 x 5 (should have been 155)
175 x 3 (85%)
200 x 5 (95%)

Dips:
couple of sets

kroc rows:
few sets

Nelson
06-08-2009, 10:53 PM
Monday, June 8, 2009

5/3/1 - Deadlift - (Wave 2 / Week 4)


Deadlift: 5/3/1
265 x 5 (75%)
300 x 3 (85%)
335 x 7 (95%) No Belt

- Estimated 1RM- 413lbs (+4lbs)

Seated GM's
3 sets

Rows:

Nelson
06-10-2009, 10:41 PM
Wednesday, June 10, 2009

5/3/1 - Military Press - (Wave 2 / Week 4)


Military Press: 5/3/1
110 x 5 (75%)
125 x 3 (85%)
140 x 5 (95%)

- I was hoping to beat my estimated max, but I fell just short. I needed 6 reps for a 1lb increase.

Incline DB Press:
50's x 20, x 13, x 12 (45 reps)
80's x 5

Pull ups:
BW+45 x 5, x 5
BW+25 x 8+2 (I rest paused the last two reps)
BW x 5 wide grip, x 5 medium grip, x 5 underhand grip

Ez Bar Curls:
couple of sets and reps

slyfox115
06-11-2009, 09:44 AM
Is there a reason you did your deads without a belt?

yarmish
06-11-2009, 12:17 PM
Is there a reason you did your deads without a belt?

i asked the sam question sly...someone from his gym stole his belt

-strong workouts nelson. it seems the 5/3/1 is working very well for you

Nelson
06-14-2009, 08:32 PM
Is there a reason you did your deads without a belt?

somebody from the gym stole my belt, so that's why I haven't been using one on big movements.

Nelson
06-14-2009, 08:34 PM
i asked the sam question sly...someone from his gym stole his belt

-strong workouts nelson. it seems the 5/3/1 is working very well for you

thanks yarmish. I've been making steady progress so far on the 5/3/1 so it seems to be working thus far.

Nelson
06-14-2009, 08:48 PM
Saturday, June 13, 2009

5/3/1 - Squat - (Wave 2 / Week 4)


Squat: 5/3/1
210 x 5 (75%)
235 x 3 (85%)
265 x 7 (95%) No Belt

- Estimated 1RM: 326lbs (+8lbs PR)

- because some of my reps were just above parallel, I'm not sure if I'll consider it a PR. I need to make more of a conscious effort of hitting depth on each rep. I'll take vids to make sure of that.

Lunges:
a couple of sets with 95lbs/135lbs

- I was tired and didn't really feel like being in the gym so I called it a day after lunges. I hate training on saturdays.

Nelson
06-17-2009, 08:02 PM
Monday, June 15, 2009

5/3/1 - Bench Press - DELOAD


Bench Press:
bar x 5
135 x 5
155 x 5
185 x 1
225 x 1

HS Decline Press:
2 sets.

Kroc rows:
2-3 sets

Wednesday, June 17, 2009

5/3/1 - Deadlift / Military Press - DELOAD

Pull Down Abs:
couple of sets

Deadlift:
135 x 5 x 2 sets
225 x 5
275 x 1
315 x 1

Military Press:
95 x 5 x 3 sets

Pull ups:
bunch of sets and reps

45* degree back raise:
3 x 20 @ BW

Decline sit ups:
3 x 10 @ BW

yarmish
06-18-2009, 10:08 AM
i hope your deload is going well, i love the mental break of a deload

Nelson
06-19-2009, 01:40 AM
thanks man. I like the frequent deloads keeps me feeling fresh and able to train harder.

Nelson
06-19-2009, 02:05 AM
5/3/1 - Wave 2 Summary


Bench Press:
W1: 175 x 6
W2: 190 x 4
W3: 200 x 5

- Total: 8lbs on estimated 1 RM

Deadlift:
W1: 300 x 6
W2: 320 x 7
W3: 335 x 7 (+4lbs)

- Total: 8lbs on estimated 1 rep max.

Military Press:
W1: 130 x 6
W2: 135 x 7
W3: 140 x 5

- Total: 6lbs on estimated 1 rep max.

Squat:
W1: 235 x 9
W2: 250 x 5
W3: 265 x 7 (+8lbs)

- Total: 12lbs on estimated 1 rep max.

Note: I'm going to keep my training maxes the same for my nexy cycle.

Nelson
06-19-2009, 01:43 PM
here's what my assistance template will look like for my next cycle:


Bench Press: 5/3/1
Barbell Floor Press: 3-5 x 10
kroc Rows: 3-5 x 12 or 1-2 x AMAP

Deadlift: 5/3/1
Standing Good Mornings: 3-5 x 10
Pull Down Abs: 3-5 x 10

Military Press: 5/3/1
Incline DB Press: 3 x max reps
Pull ups: 10 x 3

Squat: 5/3/1
Barbell or DB Walking Lunges: 3-5 x 12 reps 6 per leg
GHR done in smith machine: 3 x max reps

Note: whenever I feel like it i'll do a curl variation at the end of my workout on any of the days.

Nelson
06-22-2009, 11:12 PM
Monday, June 22, 2009

5/3/1/ - Bench Press - (Wave 3 / Week 1)


Bench Press: 3x5
135 x 5 (65%)
155 x 5 (75%)
175 x 8 (85%)

BB Floor Press: 3x10
135 x 10 x 3 sets

Kroc Rows:
100's x 21/per side (no straps) PR, 110's x 12/per side (straps)

Nelson
06-25-2009, 12:44 AM
Wednesday, June 24, 2009

5/3/1 - Deadlift (Wave 3 / Week 1)

Deadlift: 3x5
worked up to 300 x 5

- my objective today was just too hit the prescribed reps, and break in the new belt a little bit.

Standing GM's: 4x10
95 x 10 x 4 sets

- first time doing standing GM's so the weight wasn't very important as I wanted to make sure my form was good. surprisingly though my hams, glutes, and lower back were fried.

Pull Down Ab Crunches: 5x10
45 x 10, x 10, x 10, x 10, x 11

- didn't push too hard today, my entire back, and chest are fried from Monday's workout. I haven't been this sore for a while. Tomorrow I'll probably do some LISS cardio and some stretching.

Samsuperjew
06-25-2009, 01:20 AM
Nice deads man, which belt did you end up getting again?

Nelson
06-25-2009, 01:50 AM
Nice deads man, which belt did you end up getting again?

Thanks Sam. the belt I wanted was this one http://www.prowriststraps.com/inc/sdetail/153108 but it was listed "out-of-stock" so I ended up getting pretty much the same one in black. http://www.prowriststraps.com/inc/sdetail/14713 it's funny thought because the belt I orignally wanted was actually in stock, but they had it listed out-of-stock. whatever though a belt is a belt.

Samsuperjew
06-25-2009, 02:04 AM
coloring doesn't really matter IMO, and black looks badass anyways

nice choice though, i love my apt belt

Nelson
06-27-2009, 10:36 PM
Saturday, June 27, 2009

5/3/1 - Military Press - (Wave 3 / Week 1)


Military Press: 3x5
95 x 5 (65%)
110 x 5 (75%)
125 x 11 (85%) est 1rm: 170lbs (ties PR)

- since I had my flipmino camcorder with me I took a vid. nothing special about the lift but here it is anyway. http://www.youtube.com/watch?v=EiePOWpqs2A&feature=channel_page

Incline DB Press: 3 x max reps
60's x 13, x 8, x 6 (27 reps)

Pull ups: 10x3
BW+45 x 3 x 10 sets

yarmish
06-28-2009, 11:09 AM
strong mp's nelson. form looks very good

Nelson
06-29-2009, 05:39 PM
strong mp's nelson. form looks very good

thanks yarmish.


On my 2nd set of Military Presses on Saturday I somehow tweaked my neck, and ever since then the left side of my neck has been pretty stiff. so I thought it would be better off if I took an extra day to recover. plus, my back and chest are still fried from that workout.

Nelson
06-30-2009, 10:02 PM
Tuesday, June 30, 2009

5/3/1 - Squat - (Wave 3 / Week 2)

WARM-UP
foam roller @ home
10 min. treadmill
TKE


Squat: 3x5
(65%) 185 x 5
(75%) 210 x 5
(85%) 235 x 12 (BELT ON)

- Estimated Max: 326lbs ties PR. DAMN... I thought I needed 12 reps to set a new PR, but that only matched it. I could have probably gotten two more reps.

DB Walking Lunges:
40's x 20 steps, x 16, x 20

GHR:
BW x 12, x 12

- took a video of my second set to see what my form looked like. I ended up cutting it short after two sets because I cramped on my last rep. I'll post the video up.

- I consumed way too much caffeine pre/workout. I felt jittery/shaky the entire workout.

Dobermann
07-04-2009, 07:36 AM
Great squating Nelson! You will probs hit an even bigger PR next week as you left a few reps in the tank.

Nelson
07-11-2009, 06:06 PM
Great squating Nelson! You will probs hit an even bigger PR next week as you left a few reps in the tank.

thanks dobe.

Nelson
07-11-2009, 06:35 PM
I haven't been posting my workouts lately because I've been somewhat busy, and my car broke down about a week ago, and since I wasn't able to get all my workouts in last week I ended up training 4 days this week so I could get caught up.


07-06-09

5/3/1 Deadlift

Deadlift: 3x3
250 x 3
285 x 3
BELT ON
320 x 7

Standing GM's
95 x 10
115 x 5
135 x 5 x 2 sets

Pull down abs

07-07-09

5/3/1 Military Press

Military Press: 3x3
105 x 3
120 x 3
135 x 7

Incline DB Press:
60's x 13, x 10, x 8 (31 Reps total)

Kroc Rows:
100's x 15/per side (no straps)
115's x 10/per side (straps)

- I'm usually good for atleast 20 reps using the 100lb dumbbells, but I think deadlifting the day before affected me a little bit.

07-09-09

5/3/1 Squat

Squat: 3x3
195 x 3
225 x 3
BELT ON
255 x 5

- I stopped a couple reps short of failure.

Walking DB Lunges:
40's x 20 steps x 3 sets

Seated Leg Curls: (Rest-Paused)
100 x 11 x 6 x 2 (19RP)


07-10-09

5/3/1 Bench Press

Bench Press: 3x3
145 x 3
165 x 3
190 x 6

Dips
BW x 35, x 30, x 20

Pull ups:
1 set of 12 reps

- I didn't get to finish because the gym closed.

- I'm glad this week of training is now over! I could already tell that I wouldn't consistant progress if I trained 4 days a week, my body felt beaten down and because back work is done on upper body days I wasn't fully recovered when it came to deadlifts, and even squats. next week everything will be back to normal and I'll be training 3 days a week like I always do.

Samsuperjew
07-12-2009, 01:28 AM
I'm not sure if doing extra workouts this week was the smart thing to do, but either way, you got some decent workouts up there!

Nelson
07-12-2009, 02:29 AM
I'm not sure if doing extra workouts this week was the smart thing to do, but either way, you got some decent workouts up there!

Well, I didn't train for 4 days straight because my car was in the shop, so I figured training 4 days this week wouldn't be a big deal. which it wasn't, but I definitely prefer 3 days a week over 4.

Nelson
07-14-2009, 04:03 PM
Tuesday, July 14, 2009

5/3/1 - DEADLIFT - Wave 3 / Week 4

Warm up

Foam Roller
5 min. Treadmil

Deadlift: 5/3/1
265 x 5 (75%)
285 x 3 (85%)
BELT ON
330 x 9-10 PR

Standing AB Crunches:
couple of sets

- Not sure if I got 9 or 10 reps but either way it's still a huge PR. I did reset myself after about 4 reps or so, but I'll take it which ever way I can get it. After deadlifts I skipped standing GM's and only did a couple of sets of standing abs because I had be some where. it's alright though I'll just do abs either tomorrow or on my bench day on Wednesday.

yarmish
07-14-2009, 05:56 PM
congrats on the PR nelson! that's some strong deadlifting. its hard not to lose count when your busting your ass

Nelson
07-16-2009, 09:29 PM
congrats on the PR nelson! that's some strong deadlifting. its hard not to lose count when your busting your ass

Thanks Yarm I appreciate it.

Nelson
07-16-2009, 09:45 PM
Wednesday, July 16, 2009

5/3/1 - Military Press - Wave 3 / Week 4


Military Press: 5/3/1
110 x 5 (75%)
125 x 3 (85%)
140 x 6 (95%)

- Estimated 1 RM: 167lbs + 1lb

Incline DB Press:
60's x 14, x 10, x 7 (31 reps total)

Kroc Rows:
100's x 30/per side (straps) PR
120's x 12/per side (straps)

- I'm not really sure how I managed to make progress on military presses this workout. my energy levels were zapped from baby sitting my 1 yr. old niece and 6 yr. old nephew for a couple of hours and having only 1 meal up untill about 7 pm. I'll take it though progress if progress.

Nelson
07-23-2009, 07:47 PM
This week is a deload for me, so there's not much going on training wise. I've been making more of an effort to do some restoration work (foam rolling cardio etc) during this deload. I think it's helping a little bit my body feels a lot looser and fresher, so hopefully it will do me good for my next training cycle.

Nelson
07-27-2009, 09:42 PM
Monday, July 27, 2009

5/3/1 - Bench Press - Wave 4 / Week 1

warm up:
foam roller (upper back)
5 min. treadmill
RC rotations / band pull aparts

Bench Press: 3x5
140 x 5 (65%)
160 x 5 (75%)
180 x 8 (85%)

- I most likely had one more rep in me, but my form probably would've went to shit, so I cut it at 8 reps.

Incline DB press:
60's x 15, x 10, x 10 (35 reps total)

Pull ups:
BW+50 x 3 x 6 sets, BW x 5, x 4 sets

- I was planning on doing 10 x 3 @ 50, but by the 6th set I was spent. I think I might change things up and start doing fewer sets/more reps on pull ups. will see.

Barbell Curls:
85 x 18 (RP)

Nelson
07-29-2009, 12:45 AM
5/3/1 - Wave 3 Summary:

Bench Press:
W1: 175 x 8
W2: 190 x 6
W3: 200 x 3

Total: 8lbs on estimated 1 rep max

Deadlift:
W1: 300 x 5
W2: 320 x 7
W3: 330 x 10 (+26lbs)

Total: 30lbs on estimated 1 rep max

Military Press:
W1: 125 x 11 (+3lbs)
W2: 135 x 7
W3: 140 x 6

Total: +9lbs on estimated 1 rep max

Squat:
W1: 235 x 12 (+2lbs)
W2: 250 x 5
W3: 265 x 5

Total: 14lbs on estimated 1 rep max

Nelson
07-30-2009, 08:41 PM
Wednesday, July 29, 2009

5/3/1 - Deadlift - Wave 4 / Week 1

WARM UP:
Foam Roller (posterior chain, quads, and upper back)
Joe D's agile eight

Deadlift: 3x5
235 x 5 (65%)
270 x 5 (75%)
BELT ON
305 x 11 (85%)

- I was comtemplating weather or not I should push the last set close to failure because my lower back was tight during warm ups, but I ended up going for it and was only able to pull out 11 reps with a reset about half way through the set. I should of just hit the perscribed reps, and moved on

Decline Sit Ups:
couple of sets

- I wasn't able to get my assistance work in once again because my sister (who brought me to the gym) was waiting on me.

KGM
07-31-2009, 01:19 PM
I think I will work Joe D's agile eight into my warm up today. Already do some of it and the other movements look solid.

Since you didn't get a shot at your assistance work I would say it is a good think you pushed your main lift.

Nelson
08-06-2009, 12:18 AM
Monday, August 03, 2009

5/3/1 - SQUAT - Wave 4 / Week 2

Warm Up:
Joe D's Agile Eight
Band Pull Aparts


Squat: 3x5
185 x 5 (65%)
210 x 5 (75%)
BELT ON
240 X 12 (85%)

- EST. 1 REP MAX: 335lbs (+7lbs)

Walking DB Lunges:
40's x 20 steps
45's x ??? not sure how many reps I did.

Lying Leg Curl:
110 x 8+4+3=15 RP

here's the video of my last set of squats: http://www.youtube.com/watch?v=m8NNiPjB7HQ

Nelson
08-06-2009, 12:38 AM
Wednesday, August 05, 2009

5/3/1 - BENCH PRESS - Wave 4 / Week 2

Warm Up:
Band RC Rotations
Face Pulls
Rope Pushdowns

Bench Press: 3x3
150 x 3 (70%)
170 x 3 (80%)
195 x 3 (90%) - Required Reps Only

Incline DB Press:
60's x 5
70's x 5
80's x 5

Pull Ups:
60 reps spread throughout the workout.

Nelson
08-08-2009, 05:53 PM
Saturday, August 08, 2009

5/3/1 - DEADLIFT - Wave 4 / Week 2

Warm-Up:
5 min. on bike
Joe D's Agile Eight (minus the foam rolling)


Deadlift:3x3
250 x 3 (70%)
280 x 3 (80%)
BELT ON
325 x 3 (90%) - Required Reps Only

Standing Good Morning:
95 x 5
135 x 5
155 x 5, x 5

- my lower back felt like shit, so I cut this exercise and did Back Raises instead.

Back Raises:
60 reps total

Pull Down Abs:
didn't pay attention to how may sets or reps I did. just wanted to get out of there I felt like shit.

Nelson
08-11-2009, 11:11 PM
Tuesday, August 11, 2009

5/3/1 - Military Press - Wave 4 / Week 3

Warm-Ups:
5 min. Treadmill
Internal/external RC Rotations
Pushdowns
Band Pull Aparts

I was going to take this whole week off from training because I've been under the weather lately with flu like symtoms, but since I haven't been getting any better with the medicine i've been taking I said screw and went to the gym today.
I actually felt a lot better afterwards.

Military Press: 3x3
105 x 3 (70%)
115 x 3 (80%)
140 x 5 (90%)

- military presses are starting to become one of my favorite lifts. I think I'm good for 7 or 8 reps when 100%

Pull Ups:
50 reps using various grips

Dips:
100 reps

Mini Band Pull-Aparts:
2 x 20

- done. hopefully this cold/flu will go away soon.

Nelson
08-14-2009, 08:22 PM
Friday, August 14, 2009

5/3/1 - Squat - Wave 4 / Week 3

Warm-Up:
Joe DeFranco's Agile Eight (minus the foam rolling)
Leg Ext.
Lying Leg Curls


Squats: 3x3 beltless on all sets
200 x 3 (70%)
225 x 3 (80%)
255 x 3 (90%) - Required Reps Only

Frank Zane Squats:
140 x 10 x 5 sets

Lying Leg Curl:
110 x 8+4+3=15RP

Reverse Hyper:
50 x 10 x 3 sets, 70 x 10 x 2 sets

- I still feel like shit, and I almost failed on the last set of squats.

Nelson
08-17-2009, 04:56 PM
Sunday, August 16, 2009

5/3/1 - Bench Press - Wave 4 / Week 3

Warm Up:
5 min. Bike
In/External RC Rotations
Rope pushdowns
Lat pull downs

Bench Press: 5/3/1
160 x 5 (75%)
180 x 3 (85%)
205 x 3 (95%)

Incline DB Press:
60's x 10 x 4 sets

Seated Close Grip Cable Rows:
170 x 10
180 x 10
200 x 10 x 3 sets (used straps on last set)

Nelson
08-19-2009, 10:06 PM
Tuesday, August 19, 2009

5/3/1 - Deadlift - Wave 4 / Week 4


Deadlift: 5/3/1
270 x 5 (75%)
305 x 3 (85%)
add belt
340 x 6 (95%)

http://www.youtube.com/watch?v=D4VLrK5af0Y

Standing Good Mornings:
95 x 10 x 5 sets

Decline sit ups: (using olympic barbell)
65 x 5 x 4 sets, 65 x 8
BW x 20

DB Curls:
40's x 17RP

Nelson
08-20-2009, 11:26 PM
Thursday, August 20, 2009

5/3/1 - Military Press - Wave 4 / Week 4

Warm-Up:
5 min. Treadmill
in/external band rotations
rope pushdowns
lat pulldowns

Military Press: 5/3/1
115 x 5 (75%)
130 x 3 (85%)
145 x 4 (95%)

- Weight felt heavy during warm-ups. I'll most likely keep the training max the same for my next wave.

heres the vid of my last set:
http://www.youtube.com/watch?v=axtCqkGQZ94

Barbell Floor Press:
175 x 5, x 5, x 6 +1 rep

Kroc Rows:
105's x 12/per side (no straps)

- I was in a hurry so I was only able to get in one set.

Sand Blaster
08-20-2009, 11:31 PM
Good final set, your form stayed tight.

SB

Nelson
08-22-2009, 07:13 PM
Good final set, your form stayed tight.

SB

Thanks SB

Nelson
08-22-2009, 07:23 PM
Saturday, August 22, 2009

5/3/1 - Squat - Wave 4 / Week 4


Squat:5/3/1
205 x 5 (75%)
235 x 3 (85%)
add belt
270 x 4 (95%)

back off set
185 x 20

- all 3 sets felt heavy as hell. I'm going to stick with the same training max for my next cycle and just try to beat reps. I failed mentally before physically on the back off set... I had a lot more reps in me.

http://www.youtube.com/watch?v=KQc2l_g3vWw

I was bored so I added music to the vid.


after squats I did a couple of sets of lunges and GHR.

Nelson
08-24-2009, 11:33 PM
This week calls for a deload, but rather then cutting back on intensity/volume like I would normally do I'm going to take the whole week off instead. I will do restoration work (foam rolling, stretching etc) and a couple sessions of LISS cardio though.

For my next training cycle I'm going to use the "boring but big" template. I've been using the triumvirate template for my assistance work ever since I started the 5/3/1, so I think the switch will be a good change of pace.


Boring But Big Template:

Day1:

Bench-5/3/1
close grip bench-5x10
pull ups-5x5
curl varation optional

Day2:

deadlift-5/3/1
trap bar deads- 5x10 (im going to do trap bar deadlifts instead of regular deads for the 5x10 to take some stress off of the lower back)
weighted decline sit-ups

Day3:

Military Press-5/3/1
military press-5x10
kroc rows: 1-2 x 20 or 3-5 x 10


Day4:

Squat-5/3/1
squat-5x10
ghetto ghr- 3x max reps

Nelson
08-28-2009, 07:10 PM
friday, august 28, 2009

cardio/recovery:

10 min. bike
10 min. treadmill
10 min. elliptical

after that I did some light upper body work.

yarmish
08-28-2009, 07:19 PM
that was real strong squatting nelson! form looks great "to me"

Nelson
08-28-2009, 10:11 PM
that was real strong squatting nelson! form looks great "to me"

Thanks man.

Nelson
08-29-2009, 03:19 PM
saturday, august 29, 2009

cardio/recovery:

15 min. bike
5 min. treadmill

followed that by doing light lower body work.

KGM
08-29-2009, 04:31 PM
gonna have to agree with yarmish, very nice form on them squats. Love the back arch and chest up... that is my current problem.
Hope your week off deload works out nicely for you. That is my plan for my next deload.

Nelson
08-31-2009, 05:17 PM
gonna have to agree with yarmish, very nice form on them squats. Love the back arch and chest up... that is my current problem.
Hope your week off deload works out nicely for you. That is my plan for my next deload.

Thanks man I appreciate it!

Nelson
08-31-2009, 05:35 PM
Monday, August 31, 2009

5/3/1 - Bench Press - Wave 5 / Week 1

Warm up:
5 min. bike
RC rotations
pushdowns
lat pulldowns[/B]


BORING BUT BIG TEMPLATE:

Bench Press: 3x5
140 x 5 (65%)
160 x 5 (75%)
185 x 8 (85%)

- http://www.youtube.com/watch?v=NwcNTT3THsc&feature=channel_page
I suck at pressing movments!

CGBP: 5x10
135 x 10 x 5 sets

- this was brutal.

Neutral Grip Pull ups:
BW+25 x 5, x 5, x 5, x 5, x 8
http://www.youtube.com/watch?v=F_YXb_pgFMU

- I was planning on using more weight, but after all the benching my arms felt like jello.

Flat Head Curl:
100 x 11+5+4=20RP

Pull ups:
25 reps

Nelson
09-01-2009, 10:22 PM
Tuesday, September 01, 2009

cardio/recovery

15 min. treadmill
15 min. bike

RC Rotations
push ups - 50 reps


- I can't remember the last time my chest was this sore. i think i'm going to like using the boring but big template :D

Billsterl
09-01-2009, 10:32 PM
sick lifts, I'm jealous of your good deadlift form :wallbash:


I actually think your pressing movements are stronger than your lower body stuff, just what I think

KGM
09-02-2009, 08:44 AM
I really enjoyed doing the boring but big. Really does the trick plus I find it a great time to focus on form. Although it IS boring, and I really was dying to change it up after a while.

Nelson
09-02-2009, 08:23 PM
Billsterl- I appreciate the comments bill

KGM- i'm liking it so far, doing the 5x10 on the main movements is brutal. I agree that using this template will help with form. did you notice an increase in strength on your main movements from all the repetitive work?

KGM
09-02-2009, 09:02 PM
Probably not the best person to ask as I am beginner(noob gains). Having said that I was actually rocking pretty good on the BBB getting nice gains. Only thing I would say is watch out it could be pretty tough on you. There was a thread a while back where many people said they thought the % recommendations in the book for BBB were a bit heavy but I did not have any problem hitting all the reps. My problem at the time was way to much intense GPP.

Nelson
09-03-2009, 07:20 PM
Thursday, September 03, 2009

5/3/1- Deadlift - Wave 5 / Week 1

BORING BUT BIG TEMPLATE:

Deadlift:3x5
235 x 5 (65%)
275 x 5 (75%)
310 x 5 (85%) - Required Reps Only

Trap Bar Deadlifts: 5x10
185 x 10, x 10, x 10, x 10, x 12

- I'm counting the bar as 45lbs.

Standing Pull Downs Abs:
60 x 23RP

Nelson
09-10-2009, 11:46 PM
i haven't had time to train much of late because ive been busy with school and job hunting, but today I was able to get my squat workout in which went pretty well.



Thursday, September 10, 2009

5/3/1 - Squat - Wave 5 / Week 2

Warm up:
5 min. treadmill
Dynamic Warm up
Foam Rolling

Squat:3x5
worked up to 245 x 10 (no belt)

- not a est max pr, but i was happy with the set since I didnt use a belt.

Squats:
5 x 10 @ 185

- BRUTAL.

Ghetto GHR:
BW x 12, 7, 5 (24 reps)

- ROM has increased at little bit.

Seated Calve Raises:
115 x 16RP

- DONE. on saturday i was in the gym training, and noticed this guy with a tattoo covering his whole head, and realized it was the one and only tattoo timmy. after my workout I approached him to say whats up and that i was a fan of his. most people would be intimidated by him, but the guy is probably one of the coolest, nicest guys that i've ever meant. for those of you that dont know who he is, here are some vids of him training with his gf (who was also there with him on sat.) he also posted a thread on rxmuscle about his stay in my neck of the woods, which i though was pretty cool.

http://www.rxmuscle.com/videos/iatraining/402-tattoo-timmy-and-andrea-giacomi-after-the-2009-npc-atlantic-states.html

http://forums.rxmuscle.com/showthread.php?t=18339

KGM
09-11-2009, 08:49 AM
Pretty cool gym story. TT seems like a good guy. This is the first I have ever heard of him. He is very good with words but WTF those clowns at RX doing acting like that. A bunch of asses... but I love the way he retorts - he is a text master.:D

Nice squatting and that BBB squat set sounds brutal. Good job.

Nelson
09-13-2009, 06:52 PM
Pretty cool gym story. TT seems like a good guy. This is the first I have ever heard of him. He is very good with words but WTF those clowns at RX doing acting like that. A bunch of asses... but I love the way he retorts - he is a text master.:D

Nice squatting and that BBB squat set sounds brutal. Good job.

Tattoo Timmy is definitely a cool guy. at first i wasn't certain if it was him , but i thought to myself how many guys have you seen with a tattoo covering there entire head lol. RX muscle forums is the equivalent of Bodybuilding.com in my opinion. bunch of haters.

those 5 sets were definitely brutal, it's been 4 days and I still feel like I got hit by a truck lol.

yarmish
09-13-2009, 06:58 PM
BBB is defintely brutal..i did one cycle of it and pwned my ass,i may give it a shot again now that i am upping calories. good work in here nelson!

Nelson
09-13-2009, 07:04 PM
Friday, September 11, 2009

5/3/1 - Bench Press - Wave 5 / Week 2

warm up:
RC rotations
push downs
lat pulldowns

Bench Press:3x3
155 x 3 (70%)
175 x 3 (80%)
200 x 3 (90%) - Required Reps Only

- weight felt extreamly heavy on all sets.

CGBP:
5 x 10 @ 135 (same as last week)

finished off with a couple of sets of lat pull downs and db curls.

- this workout sucked balls... I think my CNS was taxed from the squat workout I did the day before.

Nelson
09-13-2009, 07:22 PM
BBB is defintely brutal..i did one cycle of it and pwned my ass,i may give it a shot again now that i am upping calories. good work in here nelson!


Thanks Yarm. this template definitely takes a lot out of you. I haven't even been through two full weeks of workouts yet, and I already feel like shit. if I feel I'm still not recovering well after a few more weeks of following the BBB, then I'll probably reduce the sets down to 3 instead of the recommended 5 to see if that helps

Nelson
09-14-2009, 06:10 PM
Monday, September 14, 2009

5/3/1 - Deadlift - Wave 5 / Week 3

Deadlift:3x3
245 x 3 (70%)
295 x 3 (80%)
330 x 3 (90%) - Required Reps Only

45* Back Raise:
5 x 10 @ 60

Pull Down Abs:
3 sets

Decline Ab Sit ups:
3 sets

Reverse Hyper:
3 sets

- opted not to use the BBB template for this workout because my legs and hips are still tight from the Squat workout I did on Thursday.

Nelson
09-15-2009, 10:39 PM
Tuesday, September 15, 2009

5/3/1 - Military Press - Wave 5 / Week 3

Warm up:
RC Rotations
Pushdowns
Band Pull aparts / Face pulls

Military Press:3x3
105 x 3 (70%)
125 x 3 (80%)
145 x 5 (90%)

Military Press:
85 x 10, x 10, x 10, x 10, x 12

Kroc Rows:
120's x 20/per side (straps)
105's x 15/ per side (no straps)

Cable Curls:
1 x 12 @ 115 + 2 drop sets

4 way neck extension:
2 x 15-20

Machine Preacher Curl:
5 x 10

- Got some good work in tonight

Nelson
09-16-2009, 08:55 PM
no training today. my upper back, lats, traps and even biceps are fried from last night's workout. the BBB template must be working :D

Billsterl
09-16-2009, 10:55 PM
wow u actually had the balls to try 5x10 at 50% with squats, good job lol

Nelson
09-18-2009, 10:13 PM
wow u actually had the balls to try 5x10 at 50% with squats, good job lol

lol... thanks man! I felt like a cripple for a couple days after doing them.

Nelson
09-18-2009, 10:26 PM
Thursday, September 17, 2009

5/3/1 - Squats - Wave 5 / Week 3

Squats:3x3
worked up to 255 x 3 (required reps only)

- my hips were extreamly tight, so I just hit the required reps did some stretching and left.

Friday, September 18, 2009

5/3/1 - Bench - Wave 5 / Week 3

Bench Press:5/3/1
165 x 5 (75%)
185 x 3 (85%)
210 x 4 (95%)

CGBP:
LT: 135 x 10 x 5 sets
TT: 140 x 10, x 10, x 10, x 10, x 7

NG Pull Ups:
LT: BW+25 x 5,x5,x5,x5,x8
TT: BW+30 x 5,x5,x5,x5,x7

4 way neck extension:
2 sets 15 each way

Billsterl
09-22-2009, 02:34 PM
nice benching


man you're right, all our lifts are like exactly the same lol

Nelson
09-23-2009, 08:13 PM
Monday, September 21, 2009

5/3/1 - Deadlift - Wave 5

Deadlift:
135 x 5 x 2
225 x 5
275 x 3
315 x 1
365 x 1
belt on
405 x 0

- I decided to work up to a 1 rep max this workout, this was my first time I had ever tried a true max effort attempt on deadlifts, needless to say I failed miserably. I thought for sure I would have been able to atleast get 1 rep with 405, but unfortunately that wasn't the case.

here's the video of the 405 attempt:
http://www.youtube.com/watch?v=G0ZJ_hGRzyM&feature=channel_page

- you can see from the video that my form was pretty bad. I think I wasn't as mentally focused as I should have been, whatever... I'll eventually get there.

Pull down Abs:
5x10

Nelson
09-23-2009, 08:19 PM
Wednesday, September 23, 2009

5/3/1 - Miltary Press - Wave 5


Military Press:5/3/1
worked up to 150 x 1 - Required Reps Only

- both of my shoulders have been pretty achy since I dead lifted on Monday, so I decided not to push it and just hit the required reps on this day.

Pull ups - 50 reps

Dips - 100 reps

- I got a good pump especially in my lats.

Billsterl
09-23-2009, 08:28 PM
smart choice,

holy volume on dips and pull ups, that's alooooot

Dobermann
09-23-2009, 08:55 PM
Man I wish I could do 100 dips and 50 chins lol

Nice work.

Nelson
09-28-2009, 10:42 PM
Man I wish I could do 100 dips and 50 chins lol

Nice work.

I only weigh 160-165, so those numbers arn't impressive at all, but thanks.

Nelson
09-29-2009, 12:01 AM
Monday, September 28, 2009

Upper Body - Week 1

Bench Press:3x3
205 x 3, x 3, x 5

Incline DB Press:
60's x 6, 75's x 6, x 6, x 6-7

NG Pull ups:
BW+40 x5,x5,x5,x5,x4

- I decided to take a break from the 5/3/1 for a little bit. i have been following the program for 5 months now and honestly I pretty much half assed it the entire time. I didn't have that mentalility in going to the gym doing whatever I can to progress and making my log book my bitch. instead I questioned myself pretty much each and every workout on weather or not I should go for a rep max. because of that I didn't get much out of the 5/3/1 like I know I could have if I was focused on what I was doing.

I'm pretty much going to do the same thing I was before, but rather then using the 5/3/1 scheme on all 4 of my main movements, I'm going to use a 3x3 set up instead. basically I'm using Jim's triumvirate template with a 3x3 scheme.

Billsterl
09-29-2009, 08:27 PM
Monday, September 28, 2009
instead I questioned myself pretty much each and every workout on weather or not I should go for a rep max. because of that I didn't get much out of the 5/3/1 like I know I could have if I was focused on what I was doing.

.

i did that exact same thing lol, so now i'm gonna do programs where weight AND reps are set out for me, lol im so lazy



good luck on training now, honestly, 5 months was a pretty long time to stick to a routine, especially for teens LOL

Nelson
10-01-2009, 07:47 PM
i did that exact same thing lol, so now i'm gonna do programs where weight AND reps are set out for me, lol im so lazy



good luck on training now, honestly, 5 months was a pretty long time to stick to a routine, especially for teens LOL


the weight and reps are already laid out for you, the only thing you have to do is x your training max by whatever % your on for that week. I didnt say that the 5/3/1 wasnt easy to follow,what i said was that if I didnt stress so much about the little things I would have gotten a lot more out of it. right now im just seeing where my strength is at and trying something a little bit different, eventually though i'll be back to following the 5/3/1 scheme all my main movements.

Nelson
10-01-2009, 09:10 PM
Wednesday, September 30, 2009

Lower Body - Week 1


power clean:
3 sets

- Jim Wendler talks about how he sometimes likes to do power cleans before his squat and deadlift workouts so I thought I would give them a shot today. it was my first time doing them so I only did sets with 135lbs. my focus was more on my technique rather then the weight I was using. I think this exercise makes for a good warm up before your main squat/deadlift workout.

Squats: no belt
275 x3,x3,x3
followed by
5 x 10 @ 190

- the 5x10 squats were brutal. I was going to call it quits after 3 sets, but after thinking about how much of a pussy I would be if I gave in I decided to suck it up and get it done. I'm glad I did.

Nelson
10-02-2009, 07:36 PM
Friday, October 02, 2009

Upper Body - Week 1


Military Press:
135 x3,x3,x5

Floor Press:
185 x5,x5,x7

Towel Pull ups:
BW x 10 x 3 sets

I did alternating sets between floor press and pull ups.

Kroc Rows:
130's x 20/per side (straps)
105's x 15/per side (no straps)

Towel DB Preacher Curl:
3 x 8

B.Money
10-02-2009, 10:23 PM
Thats some strong rowing!

Nelson
10-02-2009, 11:03 PM
Thats some strong rowing!

Thanks man! maybe one day I'll row my way into bruno territory:D

Dobermann
10-03-2009, 03:47 AM
Thats some strong rowing!

x2

Nelson
10-03-2009, 12:12 PM
x2

Thanks man.

Billsterl
10-04-2009, 05:27 PM
the weight and reps are already laid out for you, the only thing you have to do is x your training max by whatever % your on for that week. I didnt say that the 5/3/1 wasnt easy to follow,what i said was that if I didnt stress so much about the little things I would have gotten a lot more out of it. right now im just seeing where my strength is at and trying something a little bit different, eventually though i'll be back to following the 5/3/1 scheme all my main movements.

yeah i kept going too hard on the last set, i can't control myself

yarmish
10-04-2009, 05:34 PM
Thats some strong rowing!


x3 good work bro!

Nelson
10-04-2009, 06:45 PM
Thanks Yarm I appreicate it.

Nelson
10-12-2009, 10:11 PM
Monday, October 12, 2009

Upper Body - Week 3


Military Press:
LT: 135 x3,x3,x5
TT: 140 x3,x3,x5

Floor Press:
LT: 185 x5,x5,x7
TT: 185 x5,x5,x5

Kroc Rows:
130's x 20, x 10 (straps)

- military presses felt strong today but everything else felt heavy. i was kinda execpting that though as my upper back and entire lower body are pretty sore from the squats and trap bar deadlifts i did on Saturday.

Billsterl
10-12-2009, 10:26 PM
good stuff man, holy rows man, wow thats some heavy weight for 20 reps

Nelson
10-12-2009, 10:33 PM
good stuff man, holy rows man, wow thats some heavy weight for 20 reps

Thanks man. I wanted to get a video of the rows but the db area was too crowded.

Billsterl
10-12-2009, 10:38 PM
Thanks man. I wanted to get a video of the rows but the db area was too crowded.

ha, just get a vid when u're doing your bw for 20 reps

Nelson
10-12-2009, 10:43 PM
ha, just get a vid when u're doing your bw for 20 reps

lol that will take a while. I'll try to get the 130's for 30 next time though.

Nelson
10-15-2009, 07:00 PM
Thursday, October 15, 2009

Lower Body - Week 3

Sumo Deadlift- no belt
345 x 3,x3,x3

- I decided to mix it up today and try sumo deadlifts. I used a slightly wider then shoulder stance I tried going wider but it felt too awkward.

heres a video of my second set. feel free to critique

http://www.youtube.com/watch?v=d-5Af1Af_hE&feature=player_embedded

Sumo Deadlift:
5 x 10 @ 225 (over hand grip on every set)

Olympic Bar Sit Ups:
65 x 10,x10,x6+4 (RP)

Nelson
10-17-2009, 09:19 PM
Saturday, October 17, 2009

DB Press:
1 x 6-7 @ 90
1 x 9 @ 80

Dips:
BW x 20 x 3 sets

cable rows/lat pulldowns/unilateral rows:
1 x 15 each exercise

Tricep Latter
AMAP at each position

hammer curls

Nelson
11-02-2009, 04:28 PM
Monday, November 02, 2009

CGBP:
185 x 3,x3,x5

- I really focused on keeping my wrists in line with the bar which helped out a lot. I know its only 185lbs but the it felt much lighter then usual and most of my reps were soild.

Incline DB Press:
80's x 5 (sloppy form)
60's x 10

Wide Grip Lat Pull Downs:
137.5 x 17RP

Rack Pull ups:
3 sets using my BW

21's (Version 2.0)
1 set
http://www.youtube.com/watch?v=xruI3qn0-X4

- It felt good to be back in the gym after a two week lay off. I don't really have a set in stone routine because I'm waiting on a phone call from Toysrus to see if I got the overnight job that I applied for, so untill then I'll just rotate between upper and lower body workouts and do what ever exercises I feel like doing on that day.

Nelson
11-09-2009, 07:39 PM
Monday, November 09, 2009

CGBP:
225 x 2,x2

Pull ups and dips - tons

- I was hoping to get somewhere in the 3-5 rep range on CGBP but it didnt happen this workout. I'll base my training max off of 215 for my next 5/3/1 cycle.

Billsterl
11-09-2009, 09:17 PM
good shit man, 225x2.... u just beat my bench lol

Nelson
11-09-2009, 10:40 PM
thanks bill.

my goal is too get 5 clean reps by the first of December.

Nelson
12-29-2009, 01:20 AM
12-28-09

CG Bench - 3x3

Pull ups - 50 reps

Dips - 50 reps

yarmish
12-29-2009, 07:56 AM
where have you been nelson??

Nelson
01-13-2010, 12:04 AM
where have you been nelson??



over the holidays I was working an overnight stock job (10pm-6am) at Toys R Us that took a lot out of me so I took about a month or so off from the gym. Even though I'm weaker now then what I already was to begin with I think that time off from the gym really refreshed me mentally and physically, so now I'm focused and prepared to kick some ass in 2010!

Nelson
01-23-2010, 10:05 PM
01-23-10

Deadlifts:
315x3x3

Trap Bar DL:
5 x 10 @ 225

yarmish
01-24-2010, 08:47 AM
workout looks good nelson..lets keep em coming

Nelson
01-27-2010, 09:44 PM
workout looks good nelson..lets keep em coming

Thanks Brother

Nelson
01-27-2010, 09:46 PM
01-27-10

CGBP:
185 x 3,x3,x6

Pull Ups:
BW+55 x 5
BW x a bunch of reps

Dips:
BW+90 x 10x10
BW x tons of reps

Incline DB Curls:
30's x 12RP

yarmish
01-28-2010, 12:14 PM
thats my kind of workout..i love me some dips and pull ups!!

strong CGBP also

Nelson
01-28-2010, 08:42 PM
thats my kind of workout..i love me some dips and pull ups!!

strong CGBP also

Thanks man. my biceps, shoulders, and chest are pretty sore today from the pull ups and dips I did yesterday. good stuff.

Nelson
01-28-2010, 08:45 PM
01-28-10

Squat:
245x3x3

Horizontal Leg Press:
5x10

Tabata 4 mintues- Decline Abs

Nelson
02-09-2010, 01:44 AM
02-09-10

Military Press-
115 x 5 x 3
135 x 3

Kroc Rows- no straps
100's x 15x10x8/per side

Dips-
BW+90 x 15x10x8-10

DNR
02-09-2010, 02:55 AM
Impressive Kroc rowing! After reading so many journal entrees on this movement I have determined I MUST try them out myself...time to get a heavy duty plate loaded db bar. Great journal Nelson!

yarmish
02-09-2010, 12:18 PM
very strong dipping as well nelson,feels good to strap 2 45lb plates on your waist

Nelson
02-10-2010, 09:44 PM
Impressive Kroc rowing! After reading so many journal entrees on this movement I have determined I MUST try them out myself...time to get a heavy duty plate loaded db bar. Great journal Nelson!

Thanks for stopping in man. You should definitely give kroc rows a shot. In my opionion you get the "best bang for your buck" you can use heavy weights for high reps and improve your grip strength tremendously. I even feel them in my hamstrings and my abs.

Nelson
02-10-2010, 09:51 PM
very strong dipping as well nelson,feels good to strap 2 45lb plates on your waist

Thanks Yarm.

Nelson
02-10-2010, 10:03 PM
02-10-10

Squats-

245x3x3

-Here's a vid of my last set: http://www.youtube.com/watch?v=UMUaZYfEUxk

Squats- 1:00 min rest in-between sets

5 x 10 @ 155

- my conditioning sucks... the weight was real light but after the 3rd set I could barely breath. I got a video of the entire set it's pretty boring but here it is anyway http://www.youtube.com/watch?v=9MTqR821A6E

Decline sit-ups:
BW x 10 x 3

Nelson
02-13-2010, 06:31 PM
02-13-10

Bench Press:
190 x 3,x 3,x 4

Incline Db Press:
70's x 9, x 5

Pull ups:
50 total reps using various hand positions

yarmish
02-13-2010, 07:54 PM
strong workouts nelson...squat form looks really good to me.

your gym looks kick ass

Nelson
02-22-2010, 08:57 PM
02-22-10

Bench Press:
190 x 3, x 3, x 3

NG Pull ups:
BW+55 x 5
BW+20 x 15 Rest-paused

Incline DB Press:
70's x 9, x 5

Nelson
02-28-2010, 08:05 PM
02-28-10

Military Press:
130 x 5, x 5, x 5

Unilateral Cable Rows:
135 x 10, x 10, x 10, x 10

- This was my first time really doing this exercise I like the unilateral aspect of it. I really felt it in my mid-back and lats.

Dips:
Bw+45 x 10 x 5

Stability Ball Box Push ups:
BW x 10 x 5

yarmish
03-01-2010, 12:05 PM
nice workouts nelson.;.dips and chins are getting really strong! how is the bench feeling?

KGM
03-06-2010, 07:20 AM
WOW Nelson you have been doing some damn fine work in here.
Military pressin is very strong and I cannot beleive how fast you did your squats 5x10.... 7+ minutes!!! No wonders your breathing was hard.

Nelson
04-15-2010, 06:06 PM
Quick update on training:

I have not been posting my workouts lately because I've been pretty much winging it for the past 2 months and got into a bad habit of not logging my workouts. I was planning on doing an active deload this week but when I went to the gym on Monday I felt like shit and honestly just didn't feel like training. I'm just going take the rest of the week off and start fresh next week. I wrote out a 3 day a week routine for myself which is pretty much a hybird of IA's SPBR and Jim Wendler's Triumvirate template.

Here's what it looks like

Day one

Close Grip Bench Press - 3x3

Blast Strap Push ups - 3 sets x As many reps as possible (AMRAP)

Kroc Rows - Work up to 1-2 sets of 20-30 reps


Day Two

Squat - 3x3

Leg Press - Work up to a max set of 15-20 reps or 5 x 10

Ghetto GHR - 3 x AMRAP


Day Three

Military Press - 3x5

Pull ups - 5x5

Incline DB Press - work up to a top set of 5-10 reps or 3x10


Day Four

Deadlift - 3x3

Back Raises - 5x10

Sit ups - AMRAP in 5 min.


GPP/Cardio 2 times a week


As usual any critique is much appreciated.

DOA
04-15-2010, 06:22 PM
Looks like a solid plan, it should work.

Nelson
04-17-2010, 02:38 PM
04/17/10

Conditioning

Tabata 4 minutes, Stationary Bike, at level 7 resistance

yarmish
04-17-2010, 03:57 PM
I am liking the new workout template..Very smart way to train. Every exercise you have is the most bang for the buck. What kind of progression are you using?

Nelson
04-17-2010, 07:27 PM
I am liking the new workout template..Very smart way to train. Every exercise you have is the most bang for the buck. What kind of progression are you using?

Thanks Yarm. The plan is too keep everything simple and just lift (or as IA would say... "dummy up and lift the fucking weight") I got too caught up in adding exercises in my routine just for the sake of adding them in(like Wendler says "you don't need a laundry list of exercises to get strong"). I'm gonna stick to the proven exercises that work and get cock strong on them. From time to time I'll work up to a max set of 2-5 on my main movements to see where I'm at.

Nelson
04-19-2010, 07:55 PM
04/19/10

Lower Body - Week 1

Deadlifts:
275 x 3
315 x 3
275 x 3 x 2

- I tryed out the hook grip on most of my sets. it was a lot easier to hold onto the bar but my grip still gave out before I did. I'm sure if I put time in I would get used to it.

45 Back Raise:
5 x 10 @ 40

Sit ups:
55 reps in 5 min. :nonono2: