***ocmfII's various log***

[-G$-]

Thursday 615pm: Cycle 1/Week 2/BP Day

foam roller- quads, calves, hams, back
various stretching

bench press
5 × 110
chins x 10
5 × 135
chins x 9
3 × 160
chins x 7
3 × 190
chins x 7
3 × 215
chins x 7
3+ × 240
chins x 7

bb incline press
12 × 135
9 × 185
8 × 185

blast strap pushups immediately followed by upside down bosu ball pushups
10 / 10
9 / 10  
9 / 10

chest supported db rows
11 × 60#dbs
10 × 60#dbs
10 × 60#dbs

reverse flies
12 × 115
11 × 115
10 × 115

conditioning, easy
15 mins treadmill, 6.0mph, 1.5 miles


those strap pushups are pretty tough, i can really see the weakness in my stabilization muscles. it's crazy how at my weight i can bench 295/315 (given that's my 1rm range) but when it comes to push up variations my weaknesses are exposed like that. definitely can use the extra work there. and again my conditioning session sucked, it's really frustrating for me to feel like i've lost all my running capacity. not much i can do but keep at it

 

[-G$-]

Saturday 11am: Cycle 1/Week 2/Squat Day

foam roller- quads, calves, hams, back
various stretching

squat
5 × 110
5 × 135
3 × 160
3 × 190
3 × 215
3+ × 240

leg press
10 × 360
10 × 410
10 × 450

leg extension
10 x 185
10 x 185
10 x 185

leg curl
12 × 165
11 × 165
10 × 165

seated calf raise
12 x 170
10 x 170
10 x 170

capt chair leg raises
15
15
15

conditioning, hard
24 mins, interval sprints, treadmill

 

[hawaii]

You repping out those "+" sets or doing the minimum for now?

 

[-G$-]

You repping out those "+" sets or doing the minimum for now?

i've been doing an extra rep or 2 when i can get them out. i definitely go for them every workout though, regardless of whether i fail or not. it's funny because all of the big compounds start out at such low weight i have to keep reminding myself to trust the program and go w it. like last night, starting w 60# military press, you kinda look around the gym and see if people are laughing at you starting a 5s and 2.5s on the bar. but by the last set of 145# i was only able to get 1 extra rep out, lol. so the progression works for sure.






Monday 6pm: Cycle 1/Week 3/MP Day

foam roller- quads, calves, hams, back
various stretching

MP: 5 × 60
chins x 10
MP: 5 × 75
chins x 8
MP: 3 × 90
chins x 8
MP: 5 × 115
chins x 7
MP: 3 × 130
chins x 7
MP: 1+ × 145
chins x 6

dumbbell shoulder press:
10 × 50#dbs
10 × 55#dbs
8 × 60#dbs

weighted dips
10 × +45#
10 × +45#
8 × +45#

face pulls
20 × 35
20 × 35
18 × 35

preacher curls
10 × 75
10 × 75
10 x 75

conditioning, easy:
25 mins treadmill, 6.0mph, 2.5 miles

 

[-G$-]

Wednesday 615pm: Cycle 1/Week 3/DL Day

foam roller- quads, calves, hams, back
various stretching

deadlift:
5 × 150
5 × 185
3 × 220
5 × 275
3 × 310
1+ × 350

good morning
10 × 65
10 × 85
10 × 105

bent over rows
10 × 135
10 × 155
8 × 175

leg curls
12 × 165
11× 165
9 × 165

capt chair leg raises
15 
15 
15 
 
conditioning, hard
20 mins, interval sprints, treadmill

 

[-G$-]

Thursday 545pm: Cycle 1/Week 3/BP Day

foam roller- quads, calves, hams, back
various stretching

bench press
5 × 110
chins x 9
5 × 135
chins x 8
3 × 160
chins x 7
5 × 200
chins x 7
3 × 230
chins x 7
1+ × 255
chins x 6

dumbbell incline press
10 × 75# dbs
10 × 75# dbs
10 × 75# dbs

blast strap pushups immediately followed by upside down bosu ball pushups
10 / 10
10 / 10  
10 / 8

t bar rows
10 × 90
12 × 90
12 × 90

reverse flies
12 × 115
11 × 115
10 × 115

no cardio, ran out of time

 

[-G$-]

Saturday 1pm: Cycle 1/Week 3/Squat Day

foam roller- quads, calves, hams, back
various stretching

squat
5 × 110
5 × 135
3 × 160
5 × 200
3 × 230
1+ × 255

leg press
10 × 360
10 × 410
10 × 450

leg extension
10 x 185
10 x 185
10 x 185

leg curl
12 × 165
11 × 165
10 × 165

seated calf raise
12 x 170
11 x 170
10 x 170

capt chair leg raises
15
15
15

conditioning, hard
20 mins, interval sprints, treadmill

 

[-G$-]

@hawaii

so i'm moving into week 4 or the deloading week. 2 questions for you?

1) how easy did you take it w your workouts during week 4? did you follow the guidelines exactly or did you add on some extra weight/sets?

2) how much did you up your 1rm's for calculation purposes for your second cycle/wave from your first?

 

[hawaii]

1) I never did any deloads and just went on to the next cycle. I think when I get back to 5/3/1, I'll prob do the deload after every 2 or 3 cycles instead of everyone. I didn't really push it on the repout sets until the 1s waves, then would take it really easy on the 5s, so it served as sort of a deload, but not really lol.

2) Wendler suggests going up by 5 in both the presses and up by 10 for sq/dl. I started really light on my maxes, so even on my 3rd cycle for 1s wave, I was getting I think 8+ on the repouts.

Judging by the stuff you used to do, I'd say if you're up to it, start up the next cycle. Doubtful you need a full week of easy weights at this point.

 

[-G$-]

1) I never did any deloads and just went on to the next cycle. I think when I get back to 5/3/1, I'll prob do the deload after every 2 or 3 cycles instead of everyone. I didn't really push it on the repout sets until the 1s waves, then would take it really easy on the 5s, so it served as sort of a deload, but not really lol.

2) Wendler suggests going up by 5 in both the presses and up by 10 for sq/dl. I started really light on my maxes, so even on my 3rd cycle for 1s wave, I was getting I think 8+ on the repouts.

Judging by the stuff you used to do, I'd say if you're up to it, start up the next cycle. Doubtful you need a full week of easy weights at this point.

thanks for the advice breh.



Monday 6pm: Cycle 1/Week 4/MP Day

foam roller- quads, calves, hams, back
various stretching

MP: 5 × 95
chins x 10
MP: 5 × 115
chins x 9
MP: 5 x 135
chins x 8

dumbbell shoulder press:
10 × 50#dbs
10 × 50#dbs
10 × 50#dbs

weighted dips
12 × +25#
11 × +35#
9 × +45#

face pulls
20 × 35
20 × 35
19 × 35

barbell curls
10 × 65
10 × 85
7 x 95


no conditioning, just lazy i guess


i tried to follow the theme of a "deload" per se so i really just back off some of the weight on the accessory lifts. the suggested weight on the military press seemed too low so i kinda went w my own weight on that lift (heavier). going to take @hawaii 's advice and go up 10# for dl/squat and 5# for mp/bp next week. will make up for the conditioning my other days this week.

 

[im12whatisthis]

@hawaii

so i'm moving into week 4 or the deloading week. 2 questions for you?

1) how easy did you take it w your workouts during week 4? did you follow the guidelines exactly or did you add on some extra weight/sets?

2) how much did you up your 1rm's for calculation purposes for your second cycle/wave from your first?

5/3/1 spreadsheet/log book that tracks your 1rm and ups it(+5/+10) for you, for I think 12 cycles. It's a legit tool/log.

from strongjournal.com
Wendler 5-3-1 v1.3.xlsx

 

[-G$-]

5/3/1 spreadsheet/log book that tracks your 1rm and ups it(+5/+10) for you, for I think 12 cycles. It's a legit tool/log.

from strongjournal.com
Wendler 5-3-1 v1.3.xlsx

Good looks on the link.

I've been using black iron beast as a calc but the plus 5/10 is what I was looking for

 

[-G$-]

Wednesday 615pm: Cycle 1/Week 4/DL Day

foam roller- quads, calves, hams, back
various stretching (did a lot more stretching than normal, my whole body feels really tight)

deadlift:
8 × 225
5 × 275
5 × 315
3 × 365
1 × 405

good morning
10 × 85
10 × 105
10 × 125

bent over rows
10 × 135
10 × 155
9 × 175

leg curls
10 × 165
10 × 165
10 × 165

capt chair leg raises
15 
15 
15 
 

 

[-G$-]

Thursday 445pm: Cycle 1/Week 4/BP Day

bench press
8 × 135
5 × 225
chins x 8
5 × 225
chins x 8
5 × 225
chins x 8

incline dumbbell bench press
10 × 75#dbs
10 × 75#dbs
10 × 75#dbs

blast strap push-ups/bosu ball pushups
10 / 8 
10 / 7
10 / 7

t bar rows
10 × 90
10 × 90
10 × 90

reverse flies
10 × 115
10 × 115
10 × 115


no cardio, again. been lazy as ever this week. don't know what's up but probably need some good sleep. will try and get to bed early tonight and get some good sprints in after squats tmrw.

 

[skeetsinternal]

@ocmfII I notice you seldom go up in weight with chest workouts (just looked at last 2 pages) is there a reason why? I am doing more dips and flies rather than bench presses because I dont want man breasts. Cool story tho bro