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...

Workout Updates

As many of you know, I pulled my lower back muscle a few weeks back. It is slowly getting better, I managed to do light deadlifts today. I also still have nagging shoulder pain, possibly my AC joint. This will be taken care of with acupuncture over the next few weeks.

I am also following a slow negative routine at the moment.
Basically this involves doing around four second negatives and quick positives.
I have obviously lowered the amount of weight I am doing with every exercise.
I am starting to like these because the mind muscle connection is great.
It also allows me to really focus on form again.

My current one rep maxes are (in pounds):
Flat Barbell Bench Press: 315 <---actually I couldn't lock it out but almost
Incline Barbell Bench Press: 275
Squat (all the way to the floor): 315
Deadlift: 495

My goals to hit by 6/30/10 were:
Flat Barbell Bench Press: 345
Incline Barbell Bench Press: 295
Squat (all the way to the floor): 365
Deadlift: 550

However, I am rethinking these because for at least the next two months I'll be doing this slow negative routine.

I also wanted to be at 240 lbs before I started cutting again at the end of April. We will see where this goes, I am currently sitting at 222lbs.

If any of you are looking for a challenge I highly recommend following a slow negative routine for two months. If you have any questions, please feel free to email me.

Until next time....

Back Workout

Here is my Back workout from today. It was my first time to pull 495lbs for deadlifts. I had failed at it twice before, once in December and once earlier in Febuary. Next short term goal for deads is 515.

Back (18 sets)
T-Bar Row: 3 platesx12, 4 platesx10, 5 platesx8(PR), 5 plates+25x4(PR)
HS Row (wide parallel grip)(total weight listed): 180x15, 270x12, 270x12, 320x6
Pullups: 12, 10, 9, 8
Parallel Grip Pullups: 10
Deadlift: 245x6, 315x5, 385x3, 495x1(PR)<--no straps, belt used on last two sets Hyperextension: 20