5/3/1 Update

Here are some workout updates:

Thursday
Flat Barbell Bench Press: 150x5, 175x5, 195x5
Incline Barbell Bench Press: 110x10, 135x10, 135x10, 135x10, 145x7
Barbell Row (overhand grip): 135x10, 135x10, 180x10, 180x10, 220x8
Incline DB Curl: 30x10, 30x10, 35x7
DB Hammer Curl: 40x8

I had no spotter for the workout so I didn't go all out on bench.

Saturday
ATG Squat: 150x5, 180x5, 200x6*
Cybex Plate Loaded Leg Press: 2ppsx15<--done slowly, but felt some discomfort
DB Lunge: 40x8(reps per leg), 40x8, 40x8, 50x5
Cybex Prone Leg Curl: 90x10, 90x10, 90x10, 90x10, 110x8
Chinups: 12

*The reason for not going heavy with squats is because I've had strange lower back/upper hip discomfort for the past few weeks.

Squats are done with a narrow stance, all the way to the floor.

Monday
Military Press: 100x3, 110x3, 120x6
Dips: 10, 8(+44lb plate), 8(+44lbs), 8(+44lbs), 6(+66lbs)
Pullups: 10, 8, 8, 8, 6(+22lb plate)
Overhead Tricep Extension (EZ Curl bar): 65x10, 65x10, 65x10, 55x22

Tuesday
Rack Pull(1st pin; mid-shin height): 245x3, 275x3, 310x15
Good Mornings: 40x12, 40x10, 65x10, 65x10, 105x8<--done slowly, focusing on strict form
Hanging Leg Raise (Wendler style): 8, 8, 8, 6, 9

I am really enjoying the 5/3/1 program. I think my strength is almost back to normal on most exercises.

Until next time...

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...

5/3/1 Workout Program

I realized I haven't posted much about workouts recently.

So what has happened since January?

Well, I recovered from my pulled lower back only to find myself with a very annoying shoulder injury. I spent about seven months doing light workouts to rehab it. The great news is that the rehab worked and now my shoulder feels much better.

My weight is down a bit. It's hovering between 210-215lbs. Ideally I would like to be up around 240-245lbs and then cut back down to 215lbs. I am not sure when my schedule would allow for such a large bulk so I have decided to follow Jim Wendler's 5/3/1 program.

Basically, it's a powerlifting program designed to increase your overall strength.
Why did I choose this?
Great question. First, here is a recap of my working out history:
While in the Army (1998-2003) I followed military style workouts for five years. It was basically a ton of pushups, pullups, sit ups, dips, running 3-5 miles, etc... I also trained MMA (Brazilian Jiu-Jitsu with some Judo and Muay Thai) for about three years.
In 2003 I started to get more into weight lifiting. I seriously started to follow a bodybuilding program in early 2005.

I tipped the scales at 133lbs in 1998 when I was 18. My peak bulk weight was 238lbs in 2008.
The reason I decided to do this is because I have never followed a strength training routine before so I am looking forward to it. I also personally know people that have gotten some serious results from this program.

Here are the essentials of the program. Ideally you workout four times a week.
The workouts are divided into Bench, Squats, Standing Military Press, Deadlift.
You can also do assistance work. I am doing the "boring but big" template.

Here is what my workout looked like today:
Wave 2 Flat Bench
Flat Barbell Bench Press: 155x3, 177x3, 200x4
Flat Barbell Bench Press: 133x10, 133x12(zoned out), 133x10, 133x10, 133x10
DB Row: 60x10, 60x10, 65x10, 65x10, 75x10
DB Curl: 35x10, 35x10, 35x10
DB Hammer Curl: 35x10

I have added in the DB curls.
So for tomorrow Squats will be up.
Saturday will be a rest day and Standing Military Press will be on Sunday.

If you are looking to switch up your routine I highly recommend this program.
For more info, check out:
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

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

Chest Workout

Here is my Chest workout from today:

Chest (17 sets)
Flat DB Bench Press: 70x10, 80x6, 90x6, 110x2, 70x18<--on the 110's I needed a slight spot to get the 2nd rep up.
Steep Incline DB Bench Press: 65x10, 65x10, 65x10, 65x10, 65x10
Decline Barbell Bench: 135x20, 185x10, 185x10
Incline DB Flye: 30x12, 45x10, 45x10, 55x8

I finished up with Abs and 15 mins on the stair master.

Leg Workout

I will also be posting my workouts from time to time. 

Here is my Leg workout from today.

Legs (21 sets)
Nautilus Leg Extension: 110x15, 140x12, 185x12
Squat: 135x12, 185x10, 225x8, 245x6, 255x4
Hammer Strength Iso-Lateral Leg Press(weight per leg listed)-superset(ss)-Dumbbell Stiff Legged Deadlift: 210x12-ss-50x12, 255x12-ss-50x12, 300x12-ss-50x12
Nautilus Prone Leg Curl: 110x15, 130x12, 160x12
I finished up with 4 sets of Calf work.