Dee: 4/2

Monday:
Amped Warmup
Contrast sprints: HASDs@prowler+230lbsx15m, 1min rest, sprint 15m, rest 2min. x6
Military Press: 45lbsx5, 45x3, 55x3, 65x3, 75x5
Pull ups/chins and dips @BW, alternating: 5x5, 5x8
Time: 1h30m

5/3/1 had my presses starting at like, 31lbs, so I skipped ahead. One goal for this 5/3/1 cycle is for my press to not be as embarrassing as it is now.

The HASDs wore me out faster this time I think, and my workout was going long so I punted conditioning. 3 days of practice this week so I'm not that bothered.

Frank (Various)

Changed apartments over the weekend so didn't have internet access for a while except for my phone and work.

9/4: Squat

Squat
5x45, 5x135, 5x185, 5x225, 3x275, 3x315, 1x365
Fx415
6x315
6x315
Didn't have it in me.

Deadlift
5x135, 5x225, 5x315, 3x405
2x480 @ 8
2x480 @ 8
1x405
1x405
1x405
1x405
Worked in along with Lauren and Ross.

I actually discovered a few things about my deadlift form that might help you guys, but I'm in too foul of a mood because of the shitty weather, so I'll post it some other time.

Ab Rollout: 3x5

9/5: Press

Bench
10x45, 10x95, 5x135, 5x185, 3x225
3x265 @ 9
3x265 @ 9+
3x265 @ 9
3x265 @ 9
3x265 @ 9+
3x265 @ 10

Press
5x45, 5x95, 3x135, 1x175
Fx205
1x185 @ 9
8x135
8x135
Really didn't have it in me.

Barbell Thingamajigger
5x135, 5x185, 5x225
5x275 @ 9
5x275 @ 9
5x275 @ 9
It would be a lie to call these rows.

Dumbbell Curl: 2x5 @ 55
Tricep Stuff

9/7: Deload

Squat: 5x45, 5x135, 5x185, 5x225, 5x275, 5x315
Deadlift: 5x135, 5x225, 5x315, 5x365, 5x415
Ab Rollout: 3x5

Based on my last two workouts, I'd say that it's about time.

I'm currently hoping to go to a meet on December 11 (USAPL Massachusetts and Rhode Island Open). I know a few folks from TPS are planning on going. This gives me around 14 weeks to prepare, including this one. I'll deload this week but test my bench max on Friday, when I will hopefully get something higher than the pathetic 287 that I managed at the last meet. I'll use that bench result, a 455 squat, and a 635 deadlift to plan my Sheiko cycle for the following 13 weeks, with one week as buffer for Thanksgiving or miscellaneous life events. My current plan is to do #37, #40, #32, though I may consider an easier cycle (#29, #37, #32) instead. Any comments or suggestions (or mockery, or whatever) from you other lifters are appreciated.

Frank (9/2): Bench

Bench
10x45, 10x95, 5x135, 5x185, 3x225, 1x265
1x295 @ 10-
1x295 @ 9+
1x295 @ 10
8x205
8x205
The first one left the groove. The second was solid. I didn't set up the third very well, so it was a bit of a grinder.

Press
5x45, 5x95, 3x135
5x175 @ 10
5x175 @ 10
5x175 @ 10

Pullup
5x70 @ 9
5x70 @ 9
5x70 @ 9

Dumbbell Curl: 2x5 @ 55
Some Tricep Stuff
Some Back Extensions

Frank (8/29): Press

Bench
10x45, 10x95, 5x135, 5x185, 3x225
3x260 @ 9
3x260 @ 9-
3x260 @ 9
3x260 @ 9
3x260 @ 9
3x260 @ 9+

Press
5x45, 5x95, 3x135, 1x165
1x200 @ 10
1x200 @ 10
These were really grinders.
8x135
8x135

Barbell Row
5x135, 5x185, 5x225
5x275 @ 9
5x275 @ 9
5x275 @ 9

Dumbbell Curl: 2x5 @ 55
Some Tricep Stuff

Frank (8/26): Bench

Bench
10x45, 10x95, 5x135, 3x185, 3x225, 1x265
1x290 @ 9+
1x290 @ 10
1x290 @ 10-
I almost tipped to the side on the first one. On the second one, I felt a little pop in my left elbow. It was nothing serious, but it did make me lose tension, so the rep was a bit of a grinder. The third was smooth.

Press
5x45, 5x95, 3x135
5x175 @ 10-
5x175 @ 10
4x175 @ F
D'oh.

Pullup
5x65 @ 9-
5x65 @ 9-
5x65 @ 9-

Dumbbell Curl: 2x4 @ 55
Some Tricep Stuff

In other news, I definitely pulled something on the left side of my lower back since that areas been a little stiff and painful every morning for the last two days. Thankfully, it gets better after a good warmup and as the day goes on. I'll keep training through it, but will probably dial back the intensity a bit, especially on deadlifts.

I will probably come in to the Z tomorrow instead of to TPS Sunday because of the possible hurricane.

Frank (8/22): Press

Bench
10x45, 10x95, 5x135, 3x185, 3x225
3x255 @ 8
3x255 @ 9-
3x255 @ 8
3x255 @ 9-
3x252.5 @ 9
3x255 @ 9
First rep of every set was paused. None were particularly hard, though it was hard to maintain my arch through every rep. Fifth set misloaded.

Press
5x45, 5x95, 3x135, 1x165
1x195 @ 9
1x195 @ 10
1x195 @ 10

Barbell Row
5x135, 5x185, 5x225
5x275 @ 9
5x275 @ 9
5x275 @ 9
I cheat.

Dumbbell Curl: 2x4 @ 55
Tricep Pushdown: Who cares

Frank (8/19): Bench

Bench
10x45, 10x95, 5x135, 3x185, 3x225, 1x255
1x285 @ 9-
1x285 @ 9
1x285 @ 9+
8x195
8x195
I lost the groove a bit on the second one. The third was a bit slow, but nowhere close to failure. I'm not sure the back-off sets are doing much.

Press
5x45, 5x95, 3x135
5x175 @ 9
5x175 @ 9+
5x175 @ 10

Pullup
5x60 @ 9
5x60 @ 9
5x60 @ 9

Dumbbell Curl: 2x4 @ 55

Only one more week of crappy limited summer hours. I might start doing some tricep assistance as well.

Frank (8/16): Press

I went go kart racing with my coworkers yesterday, so I had to miss that training session. My forearms are really sore form gripping the steering wheel, and I think I hyperextended my elbows a few times trying to stay upright, so my elbows feel a little wonky today.

Bench
10x45, 10x95, 5x135, 3x185, 3x225
3x250 @ 9
3x250 @ 8
3x250 @ 9
3x250 @ 9
3x250 @ 9+
3x250 @ 9+
First and third sets were a little off. The rest were fine.

Press
5x45, 5x95, 3x135, 1x165
1x190 @ 9+
1x190 @ 9+
1x190 @ 10-

Barbell Row
5x135, 5x185, 5x225
5x265 @ 8
5x265 @ 8
5x265 @ 8
It's hard to rate these because I cheat so much.

Dumbbell Curl: 2x6 @ 50

Frank (8/12): Bench

Bench
10x45, 10x95, 5x135, 3x185, 3x225, 1x255
1x280 @ 9
1x280 @ 9
1x280 @ 9+
The first one was speedy, but I lost my groove a bit. The second and third were not bad, but slowed a bit toward the top. I will also start doing some back-off sets after this starting next week, similar to what I'm doing for my deadlifts, just to get in some volume, though I might do it after pressing.

Press
5x45, 5x95, 3x135
5x170 @ 9
5x170 @ 9+
5x170 @ 10-

Pullup
5x55 @ 8
5x55 @ 8
5x55 @ 8

Dumbbell Curl: 2x6 @ 50

Frank (8/8): Press

Bench
10x45, 10x95, 5x135, 3x185, 3x225
5x245 @ 9+
5x245 @ 9
5x245 @ 9
5x245 @ 10
5x245 @ 10
I tried using a slightly closer grip on the first set. It felt very odd, probably because it's been a while since I used a closer grip for benching. I will experiment more on my back-off sets on bench day. I also think I will stick with sets of 3 or less going forward.

Barbell Row
5x135, 5x185, 5x225
5x255 @ 8+
5x255 @ 8+
5x255 @ 8+
Vigorously cheated.

Press
5x45, 5x95, 3x135
1x185 @ 10
1x185 @ 9
1x185 @ 9
I don't know what happened to the first one. The next two were fine.

Dumbbell Curl: 2x6 @ 50

Chris (4/14): Wave C: Deadlift/Military Press

Deadlift (belted):
150x5; 210x5; 250x3
315x5
355x3
400x6
SO MUCH WIN
But my left palm hurt afterwards? Almost as if I'd bruised it.

Military Press (belted):
45x5; 55x5; 70x5; 85x3
105x5
120x3
135x2
I think belting helps! Too bad I was pretty tired from deadlifts to do more. Also LMAO1PLAET.

105x5x2

Mid-Shin Pulls (green+black):
315x4
365x5x2

Chinups:
+0x10x2; +25x5x2

Good session? Good session.

Chris (4/7): Wave B, Deadlift/MP

Took 400mg ibuprofen pre-workout.

Deadlift (belted):
135x5; 165x5; 210x5; 250x3
295x3
335x3
375x8
Yeeeeaaaahh.

Military Press:
45x5; 55x5; 70x5; 85x3
100x3
110x3
125x5
No elbow pain? Okay, I'll take it.

Mid-Shin Pulls:
315x5
365x5x2

Military Press (assistance):
105x5x2

Chinups:
+0x5,5,6,8,6 = 30 total

I think I'll be clear for benching Saturday if I am careful. But I think an early deload might be in my future...

Chris - 3/16

Deadlift (belted):
165x5; 205x5; 250x3
310x5
350x3
395x6
What up.

Military Press:
45x5; 55x5; 70x5; 80x3
100x5
115x3
130x4
Weaker than anticipated, but that's okay.

Mid-Shin Pull:
225x4; 275x4; 315x4
365x6x4

Military Press (assistance):
100x6x4

Chris - 3/11

Deadlift (belted):
165x5; 205x5; 250x3
290x3
330x3
375x7
Blargh difficult blargh
... I THINK I did 375, at any rate.

Military Press:
55x5; 70x5; 80x3
95x3
110x3
120x5
Rep 6 didn't count due to leg drive.

Mid-shin Pull (belted):
135x5; 185x5; 225x3; 275x3;
315x5; 365x3; 385x2
405x3x3
These were pretty hard.

Military Press (assistance):
100x6x2

Chris - 3/2

5/3/1 Cycle 5:
Military Press (3/1):
Military Press:
55x5; 70x5; 80x3
90x5
100x5
115x6
Wasn't feeling too great coming in.

Bench Press:
45x5; 80x5; 100x5; 120x3
130x5; 150x5; 170x5
Paused on all but the 170x5.

Military Press:
100x6x4

Chinups:
10; 10; 8

Squat (3/2):
Squat (belted):
45x5; 95x5; 145x5; 185x5; 220x3
235x5
275x5
310x7
Ech.

Pause Squat:
225x4; 275x4; 285x3; 305x3; 305x3

Deficit Deadlifts:
135x5; 185x5; 225x4; 275x4
325x4x4
Done off one of the big-ass bumpers in EC gym.

Prowler Sprints:
None, got to the Z too late :(

Chris - 5/3/1 Cycle 4, Week C - MP/Squat

Military Press (2/15):
Military Press:
50x5; 65x5; 80x3
100x5
110x3
125x4
Rep 5 used more leg drive than I would have liked.

Bench Press (assistance):
45x5; 80x5; 95x5; 115x3
145x5; 165x3; 185x4

Military Press (assistance):
110x4x6

Chinups:
+0x10; +15x8; +0x10

Squat (2/16):
Squat (belted):
45x5; 95x5; 140x5; 180x5; 215x3
270x5
305x3
340x5
Just as hard as last time...

Assistance: 315x2x2; 275x3x4

Snatch-grip Deadlift:
135x5
Split joints and calluses made these too painful to hold, even with chalk and tape.

Deficit Deadlifts (unbelted, standing on 15kg plate):
135x5; 185x4; 225x3; 275x3
315x3x3
I feel like Frank!

Prowler Sprints:
+0x2; +50x3; +90x6

Chris - 5/3/1 Cycle 4

2/4 (Week A, Bench Press):
Bench Press: 165x9

2/5 (Week A, Deadlift):
Deadlift (belted): 350x9

2/8 (Week B, Military Press):
Military Press:
50x5; 65x5; 80x3
90x3
105x3
115x7

Bench Press (assistance):
45x5; 80x5; 95x5; 115x3
135x3; 155x3; 175x5

Military Press (assistance):
100x5x4

Chinups:
+0x10x3

2/9 (Week B, Squat):
Squat (belted):
145x5; 180x5; 215x3
250x3
290x3
325x6

300x4; 275x4; 250x4; 225x4; 205x4; 185x4

Snatch-Grip Deadlift:
135x5; 185x4; 225x3; 265x3
295x3x3

2/10 (Prowler):
Prowler sprints:
+0x3
+50x3
+90x5

Chris - 5/3/1 Cycle 4, Week A - MP/Squat

Military Press (2/1):
Military Press:
50x5; 65x5; 80x3
85x5
100x5
110x7
Rep 8 used too much leg drive for my liking.

Bench Press:
45x5; 80x5; 95x5; 115x3
125x5; 145x5; 165x6

Military Press:
95x6x4

Chinups (unweighted):
8x4

Squat (2/2):
Squat (belted):
45x5; 95x5; 140x5; 180x5; 215x3
235x5
270x5
305x8
Bleargh, hard.

Squat (belted, assistance):
295x4; 275x4; 255x4; 235x4; 215x4; 195x4
Yes I am a sissy.

Snatch-grip Deadlift:
135x5; 175x4; 215x3; 255x3
290x3x3
Easy.

Prowler Sprints:
+0x3; +50x3; +90x3
These were hard :(

Prowler Agonizingly Slow Push:
+140x1
... Oh my poor legs.

Chris - 5/3/1 Cycle 3, Week C - MP/Squat

Military Press (1/18):
Military Press:
50x5; 60x5; 75x3
95x5
105x3
120x5
I got a sixth rep up but used too much leg drive.

Bench Press:
45x5; 75x5; 95x5; 110x3
140x5
155x3
175x6

Military Press (assistance):
100x6; 100x6; 100x6; 100x6

Chinups (unweighted):
8; 8; 8; 8; 6

Squat (1/19):
Squat (belted):
45x5; 95x5; 140x5; 180x5; 215x3
265x5
300x3
340x5
I think I might have had one more in me. Shanker you can put up the video of this if you so desire.

Squat (belted, assistance):
315x3; 315x3; 315x3
Not as speedy as I would have hoped.

Snatch-grip Deadlift:
135x5; 185x5; 225x4; 255x3
285x3; 285x3; 285x3

Chris - 5/3/1 Cycle 3, Week B

I haven't been to the Z Center this week because the mag stripe on my ID wore off and I can't swipe for access anymore...

Military Press (1/11):
Military Press:
50x5; 65x5; 75x3
90x3
100x3
115x7

Bench (assistance):
45x5; 75x5; 95x5; 110x3
130x3; 150x3; 165x8
I decided to go for more reps for fun...

Military Press (assistance):
100x6; 100x6; 100x6; 100x6

Chinups:
+0x8; +25x7; +25x6; +25x6

Squat (1/12):
Squat (belted):
140x5; 180x5; 215x3
250x3
285x3
320x6
Not great. I wonder if it's because I back squat 1 time a week nowadays instead of 3.

Squat (unbelted, assistance):
285x5; 265x5; 245x5; 225x5; 205x5

Snatch grip deadlift:
135x5; 185x5; 225x5; 250x3
275x3; 275x3; 275x3
Chalk made these a lot easier.

Bench (1/14):
Bench Press:
45x5; 75x5; 95x5; 110x3
130x3
150x3
165x10

Bench Press (assistance):
135x6; 135x6; 135x6; 135x6

Military Press (assistance):
50x5; 65x5; 75x3
90x3; 100x3; 115x4

Dumbbell Rows (left and right):
75x20; 75x20; 75x20
Chalk made these really easy!

Deadlift (1/15):
Deadlift (belted):
160x5; 205x5; 245x3
285x3
325x3
365x8
I COULD GRIP THE BAR WORTH A DAMN.

Deadlift (unbelted, assistance):
365x4; 335x4; 310x4; 285x4; 260x4; 235x4
So I thought I was doing 335 instead of 365 and wondered why I couldn't break the bar off the ground for a fifth rep. Then I looked and saw I'd forgotten to deload the bar for assistance work...

Front Squat:
45x5; 95x5; 135x5; 185x3; 205x3
225x3; 225x3; 225x3