Drew's Training Journal

Well I figured since this is my forum I should probably start a training log here. Right now I'm taking a week off from training and will resume next Wednesday. I'm still doing cardio but no weights. I'm running 5/3/1 and will be starting my third wave. I'm liking it a lot and progress is good. I'll update this journal probably on Wednesday after my workout. Feel free to post comments or questions in here.

Hill Sprints:
40 yds. x 12

I stopped doing cardio for a few weeks because I was starting a physical job and summer classes and needed to get adjusted, but I'm starting it back up now. I figured my week off would be the best time to start cardio back, and then next week I'll be back to doing cardio and weights.

Here is a rough template I have come up with for my next 5/3/1 wave. If you have any questions feel free to comment.

Bench Press - 5/3/1
DB Press - 4x10
Kroc Rows - 4x10

Squat - 5/3/1
Squat - 4x10

Military Press - 5/3/1
Military Press to head with leg drive - 5x10
Chins - 4x10

Deadlift - 5/3/1
Deadlift - 4x10
Hanging Leg Raises - 5x15

Bench Press:
180 x 5
210 x 5
235 x 5 - Required Reps Only

Dumbbell Bench Press:
60's x 10 x 4 sets

Kroc Rows: (no straps)
105's x 20

Squats:
220 x 5
255 x 5
285 x 5 - Required Reps Only

Speed Deads: (45 sec rest)
250 x 1 x 6 sets

Narrow Stance Squats:
235 x 10 x 2 sets

285 x 5 was easy, just did the required reps today. The speed deads went up pretty quick. The narrow stance squats were the toughest part. I was going to do 4 sets, but there was no way it was happening today. Next week I'm going to lower the weight a little and try to get a couple more sets.

Military Press:
100 x 5
115 x 5
130 x 5 - Required Reps Only

Partial Push Presses: (from just above head)
120 x 10
120 x 9

Hammer Grip Chins:
BW x 10,10,5

The partial push presses were harder than I expected. They were actually harder than full ROM push presses. Hopefully they'll help strengthen the top part of my log press.

Deadlifts:
260 x 5
300 x 5
340 x 5 - Required Reps Only

Step-ups:
BW+100 x 7 (each leg) x 4 sets

Hanging Leg Raises: (feet to bar)
BW x 10 x 3 sets

I need to get back on schedule, the last couple weeks I've only lifted 1-2 days a week. I need to be lifting 3 days a week.

Hill Sprints:
14 x 40 yds.

I haven't had time to do much conditioning lately, but I got some in today. Hopefully I'll be able to get one or two more conditioning sessions in this week.

Bench Press:
190 x 3
220 x 3
245 x 3 - Required Reps Only

Cable Rows:
185 x 7 x 4 sets

Tricep Pushdowns:
90 x 10 x 3 sets

Squats:
235 x 3
270 x 3
305 x 7 - not to failure

I was short on time today so I just did squats. Didn't go to failure, just did a few extra reps.

Military Press:
105 x 3
120 x 3
135 x 3 - Required Reps Only

Dips:
BW + green band x 7 x 4 sets

Underhand Pulldowns:
180 x 10 x 3 sets

Not too bad, pretty quick workout today. On a side note, sorry the forum hasn't been updated much recently. I've been pretty busy, but I plan on posting some new articles soon.

Deadlifts:
280 x 3
320 x 3
360 x 7

Step-ups:
BW+60 x 7 x 4 sets

Hanging Leg Raises: (feet to bar)
BW x 10 x 3 sets

Nothing was to failure today. But that's what next week is for

Bench Press:
205 x 5
235 x 3
260 x 1

Cable Rows:
185 x 7 x 4 sets

Tricep Extensions:
100 x 10 x 3 sets

Squat:
255 x 5
280 x 3
320 x 7

Stiff-Leg Deadlifts:
230 x 7 x 3 sets

I didn't have much time today so I cut it a little short. I still got the main exercises done though.

Military Press:
115 x 5
130 x 3
145 x 0

Seated Dips:
195 x 7 x 4 sets

Underhand Pull-downs:
180 x 10 x 3 sets

I'm probably going to have to change some things up. Since I started 5/3/1 my lower body has gotten stronger, but my upper body has been getting weaker. I'll do my deadlift workout Monday and figure something out while I'm on my deload.

Deadlift:
300 x 5
340 x 3
380 x 1
425 x 1
440 x 0

Hanging Leg Raises:
BW x 10 x 3 sets

Cut the workout short today, i want to get in another squat workout this week and didn't want to overdo it today. 440 came an inch or two off the ground, but that's it. Oh well, I'll get it next time.

Dynamic warm-up: took about 5 or 6 minutes, just went through a light circuit

Bench Press:
45 x 10
135 x 5
180 x 5
210 x 5
235 x 5

Cable Rows:
215 x 7 x 4 sets

Tricep Pushdowns:
105 x 10 x 3 sets

Tried a new warmup today. Felt pretty good. I also changed my bench setup slightly today. I feel like it helped. I didn't push too hard on bench today, but I did on the rows.

Squat:
225 x 5
260 x 5
295 x 5

Stiff-Legged Deadlift:
265 x 7 x 3 sets

Lunges:
BW+40 x 10 x 2 sets

Ab Wheel:
BW x 10 x 3 sets

Not too bad, I only went heavy on SLDLs today though.

Bench Press:
135 x 8
140 x 8
160 x 8
180 x 8

Incline DB Press: (1 minute rest)
60's x 10, 8
55's x 5

Flys: (1 minute rest)
45's x 10, 9
40's x 7

I'm starting a new routine. 5/3/1 was not really working for my upper body. I'm going back to some volume based training for now because it has worked for me in the past. Bench was light today, but I went too heavy on the incline db's and the flys. The one minute rest periods are what killed me lol. Next week I'll start at 55's on inclines and 40's on flys.

Barbell Rows:
135 x 8
140 x 8
155 x 8
175 x 8

Lat Pull-Downs: (1 minute rest)
160 x 10 x 3 sets

Cable Rows: (1 minute rest)
145 x 10 x 3 sets

Barbell Curls:
50 x 8
60 x 8
65 x 8
75 x 8

Incline Hammer Curls: (1 minute rest)
25's x 10 x 3 sets

Good workout today, much better than yesterday. I think I judged the weights for all my exercises perfectly. BB rows and BB curls were light, but that's the idea in the first week. The lifts that had 1 minute rest periods killed me lol, that's why I was using girl weights. I'm sure I will get acclimated to it in a week or two though. I really like this workout though, I actually feel worked when leaving the gym now. I know that's not everything, but it's a good feeling.

Military Press:
80 x 8
90 x 8
100 x 8
115 x 8

Lateral Raises: (1 minute rest)
20's x 10 x 3 sets

Upright Rows: (1 minute rest)
65 x 10 x 3 sets

Dips:
BW x 8 x 4 sets

Reverse Grip Dumbbell Floor Press: (1 minute rest)
50's x 10 x 3 sets

Tricep Pushdowns: (1 minute rest)
105 x 10 x 3 sets

I wasn't sure how today's workout was going to go because my chest is still a little sore from Monday, but it was actually pretty easy. Yes, the weights are going to get heavier lol. This week I'm only working up to 80% of my 8 rep max on the last set of the big lifts. Week 2 will be 90%, week 3 100%, and week 4 a PR (or at least it better be a PR). I think I may have gone too light on the assistance work today, but that's okay, I'll increase the weight next week. Today was the first time I've tried reverse grip dumbbell floor press. I really like them though. I went too light, but I wasn't sure how much weight use and I wanted to see if they would agree with my elbows. Next time I'll go heavier on those.

Squat:
work up to 375 x 1

Leg Press: (90 second rest)
sled + 360 x 10 x 3 sets

Stiff-Legged Deadlift: (90 second rest)
275 x 10 x 2 sets
275 x 6

Bench Press:
140 x 8
160 x 8
180 x 8
200 x 8

Incline DB Press: (1 minute rest)
55's x 10 x 2 sets
55's x 6

Flys: (1 minute rest)
40's x 10 x 3 sets

BB Rows:
135 x 8
155 x 8
175 x 8
195 x 8

Pulldowns: (1 minute rest)
165 x 10 x 3 sets

Cable Rows: (1 minute rest)
150 x 10 x 3 sets

BB Curls:
55 x 8
65 x 8
75 x 8
85 x 8

Incline Hammer Curls: (1 minute rest)
30's x 10 x 3 sets