Doo's Intermediate Log III

[Doo]

M/Day 1

• Overhead Press - 3x100lb/3x110lb/7x115lb
• Rows - 10x155lb/10x155lb/9x155lb/10x145lb/10x145lb

Goal was 5x10x155lb for Rows as an assistance exercise. Didn't do extra assistance exercise.

W/Day 2

• Deadlift - 3x270lb/3x285lb/6x305lb
• Ab Wheel - 5x10x180lb (90%BW)
• Glute-Ham Raise 5x180lb/6x180lb/8x180lb/10x180lb (90% BW)

That was it for the week. Missed bench press and squat workouts this week. Next week I will do those exercises as assistance early in the week by doing 5x10x60% 1RM. Otherwise, I won't do so well at 5/3/1 by not doing those exercises for nearly two weeks.

[Doo]

Well... didn't get to do squats after all. Spent what enregy I had to make a 7x320lb Deadlift PR. I like multiple rep PRs! Gotta use what energy I have left to cut the grass which I almost jog behind with the mower I have. Still takes a 1.25 hours to do the work. I may still do 5x10 wheel rollouts a few hours from now. I'll log this week on F.

[Doo]

I just started my second cycle and below is a summary of the results of the third sets (>x reps) for the 5-3-1 program:

• Cycle 1
  
  
  
  
  • Week 1
    
    
    • Overhead Press - 9x105lb
    • Squat - 6x245lb
    • Bench Press - 9x195lb
    • Deadlift - 9x285lb
  • Week 2
    
    
    • Overhead Press - 7x115lb
    • Squat - NA
    • Bench Press - NA
    • Deadlift - 6x305lb
  • Week 3
    
    
    • Overhead Press - 5x120lb
    • Squat - 2x275lb
    • Bench Press - 7x215lb
    • Deadlift - 7x320lb PR
• Cycle 2
  
  
  
  
  • Week 1
    
    • Overhead Press - 8x115lb PR

[Doo]

Restarted Cycle 2 last week due to some missed workouts.

• Cycle 2
  
  • Week 1
    
    • Overhead Press - 8x115lb PR
    • Squat - 7x255lb
    • Bench Press - 9x200lb
    • Deadlift - 8x295lb
  • Week 2
    
    • Overhead Press - 5x120lb
    • Squat - 4x270lb
    • Bench Press - 8x210lb
    • Deadlift - 9x315lb PR

I could start logging my assistance exercises here. I do log them at DailyBurn. Most of the time the assistance exercises are 5 sets of 10 reps. Getting pretty good at doing 5x10 Dragon Flags. Next week I plan on doing 5x10 Squats (~60% 1RM) on Deadlift day and 5x10 Deadlift (~60% 1RM) on Squat day as assistance exercises.

[Doo]

With 5/3/1, there is less emphasis on 1RM but most everyone still likes to see what they can do. Since 9x315lb for Deadlift equates to about a 400lb 1RM, I may try a 1RM next week just to see if I can break 400 for the first time. Last deadlift 1RM was 365lb on May 23, 2009. I think a 35lb increase in 3 months is pretty good at my age/level.