5/3/1 Update

I realized I haven't updated the workout portion of this in a while. I've been making really solid progress on Wendler's 5/3/1 program. I highly recommend this program to anyone that is looking to make improvements on the core lifts or if you just want to try a new routine.

I've changed up my benching form. Because I am tall with long arms I used to bench slightly wider to make the rep range shorter. I've since learned the hard way that this is bad for your shoulders in the long run. I now bench with a fairly close grip so the amount I can bench has dropped a bit, however it is going back up. Basically all of last year I was unable to lift heavy do to a shoulder injury, but now my shoulder feels great.

I haven't made too much progress gaining weight but I am not overly concerned with it at the moment. My overall body weight goal is to maintain 220lbs at 10-12% body fat. I would guess that right now I am between 13-15%.

Here are my current stats:
Age: 30 Height: 6' (183cm) Body Weight: 212-215lbs (97-98kgs)

Here are my lifting bests(these were done at a body weight of 230-235lbs [104-107kgs]):
Flat Barbell Bench Press: 315lbs
Incline Barbell Bench Press: 275lbs
Deadlift: 495lbs
Rack Pull (3rd pin): 550lbs
Olympic Squat: 335lbs<-basically feet are closer together and you go all the way to the floor.
Standing Military Press: 155-165<--not too sure about this and may have used leg drive

Here are my last three workouts:
Monday
Week 3 Military Press
Standing Military Press: 100x5, 110x3, 135x2.5*
Dips: 10(+44lb plate), 10(+44lbs), 8(+44lbs), 8(+44lbs), 8(+88lbs/rep PR)
Close Neutral Grip Pullups: 10, 6(+33lb plate), 6(+33lbs), 6(+33lbs), 14
Close Grip Bench Press: 110x15<--just testing it out/still slightly painful on my shoulder
*Done strict, no pushing with the legs.

Tuesday
Week 3 Rack Pull changed to Deadlift
Deads: 260x5, 310x5, 310x6, 220x15<--just seeing where things are at*
Good Mornings: 40x10, 60x10, 85x8, 85x8, 85x8
Hanging Leg Raise (Wendler Style): 8, 6, 5, 5, 5

*Someone was using the rack so I had to switch to deadlifts. I haven't done deadlifts in about two months because I tweaked my lower back. Everything felt fine.

Thursday
Week 3 Incline Barbell Bench
Incline Barbell Bench Press: 150x5, 175x3, 195x2*
Flat Dumbbell(DB) Bench Press: 60x10, 75x6, 85x5, 90x8(Rep PR?), 60x16
Hammer Strength MTS Row (total weight listed): 180x10, 220x6, 245x5, 265x5, 220x10
DB Hammer Curl:60x8(Rep PR)

*I could of done 3-4 reps but I messed up on the first rep. It was a beginner mistake, I lowered the bar way to high...almost to my neck. It was a good learning experience.

All of these workouts went great.

Until next time...