Deviation's Secret Public Log

[Deviation]

• Barbell Full Squat - 240.0x5
• Barbell Full Squat - 275.0x3
• Barbell Full Squat - 305.0x10
• Barbell Straight Leg Deadlift - 205.0x8,205.0x8,205.0x8
• Barbell Lunge - 115.0x8,115.0x8,115.0x8
• Standing Barbell Calf Raise - 185.0x20,185.0x20,185.0x20

NOTES
Week 3 of 5/3/1. Mesocycle #6.

Work
Good day. Had to really force myself to roll out of bed today. Glad I did. No new PRs. But still a solid day. SLDLs were killer on my back.

Thoughts
Tired as heck today. Stained out fence yesterday in the 90 degree heat. Holding a 1 gallon bucket in one hand and a spray gun in the other. Afterwards, I went to the park with the wife & kid. Woke up dead tired today. Back (all of it!) is just fatigued. I'm not made for this heat!

Looks like there's another local "mud run" event. http://tacforcechallenge.com/what-is...mudder-course/ I may give this one a go.

TODAY'S PUMP VIDEO
Helped me wake up this morning.

[decu68]

Any day working out is a good day. The thing is you have to keep yourself in the rhythm of doing it otherwise you won't continue on. Sounds like you have that rhythm; keep up the good work.

[Deviation]

• Barbell Bench Press - 205.0x5
• Barbell Bench Press - 230.0x3
• Barbell Bench Press - 260.0x2
• Barbell Incline Bench Press - 175.0x8,175.0x8,155.0x8 [new PR; 1RM 221]
• Dumbbell Decline Bench Press - 45.0x12,45.0x12,45.0x12 [new PR; 1RM 62]
• Alternate Hammer Curl - 35.0x8,35.0x8,35.0x8 [new PR; 1RM 44]
• EZ Bar Reverse Curl - 70.0x10,70.0x10,70.0x10 [new PR; 1RM 93]
• Triceps Pushdown - Rope - 55.0x12,55.0x12,55.0x12 [new PR; 1RM 77]
• Skull Crushers - 70.0x10,70.0x9,60.0x10 [new PR; 1RM 93]

NOTES
Week 3 of 5/3/1. Mesocycle #6.

Work
Man oh man bench killed me today! So I tried something new. I did the classic style for warmup and the first two working sets. Much harder with lower weights. Switched to powerlifting style on the last set. Lucky I got 2 reps out of that. Definitely need some work here.

New PRs on every other exercise though. I went heavy and hard today. Inline and decline presses felt great. Finally got a couple more 10lb plates so I could up the declines. Definitely felt it!

Almost found out why they call them skull crushers on that 2nd set. LOL Dropped 10lbs so I could complete the last set. Triceps were spent after the pushdowns.

Thoughts
Arms & chest felt great today. Never really had a "pump" before. My forearms looked like a highway system. Hoping all this pays off with some muscle size. Measured my arms. Roughly .25" or so bigger. Need mo' muscles! Measured my neck and well this dress shirt I have for my interview today. Yeah that's gonna be choking me. Shirt is a 16.5" neck. My neck is 17.5".
Overall pretty happy with the program so far (my variation). May need a few minor tweaks, but I think I'll run it again as is to see what results I get.

TODAY'S INSTRUCTIONAL VIDEO
Good explanation of the two different types of hypertrophy. A balanced program is what I'm after with what I've put together thus far.

[Deviation]

Mental toughness is to physical as four is to one. - Bobby Knight

• Barbell Deadlift - 255.0x5
• Barbell Deadlift - 290.0x3
• Barbell Deadlift - 325.0x6
• Barbell Deadlift - 365x1 [new PR]
• Barbell Deadlift - 375x? [FAIL]
• Romanian Deadlift - 175.0x12,175.0x12,175.0x12 [new PR; 1RM 244]
• Barbell Front Squat - 185.0x8,185.0x6,155.0x8 [new PR; 1RM 234]
• Barbell Good Morning - 175.0x12,175.0x12,175.0x12
• Cable Crunch - 55.0x20,55.0x20,55.0x20

NOTES
Week 3 of 5/3/1. Mesocycle #6.

Work
Woke up in a fantastic mood today. Not really sure why considering I went to bed later than normal (working on projects).

Went at the weight today with conviction and it paid off. Got some nice lifts on deadlifts today. I was aiming for 325x8, but got cut a little short. So I went for 365 and got a rep. Decided I'd try 375. Got part way up, but that was all she wrote. Still happy with this though.

RLDLs went good. I snapped through them like it nothing. Probably could have added another 10-15lbs easy. Front squats went OK. Second set I got wobbly and had to rack it. Dropped the weight (and lowered the ego) and completed them without issue.

Thoughts
Had a bit of tightness/pull between my shoulder blades since yesterday. Worked it out with the foam roller last night and before today's workout. Still there, but that loosened me up enough.

Tried a little something different for pre-workout. Protein shake w/1% milk. I had done this before. Can't recall why I stopped. Seemed to keep any hunger from creeping in. No side effects. I have been working out on an empty stomach for quite a while.

Not sure if it's my imagination or not, but my chest appears to be filling out a little more. I plan on snapping a couple pics tomorrow. That will tell me if I'm hallucinating or not. LOL

TODAY'S PUMP VIDEO
What got me rolling today. Came on just as I was getting ready to handle the last set of deads.

[Deviation]

• Barbell Shoulder Press - 90.0x5
• Barbell Shoulder Press - 105.0x3
• Barbell Shoulder Press - 115.0x5
• Barbell Shoulder Press - 125.0x3 [new PR]
• Barbell Bent Over Row - 185.0x12,185.0x12,185.0x12 [new PR; 1RM 259]
• Barbell Shrug - 225.0x20,225.0x20,225.0x20
• Dumbbell Bent Over Delt Raise - 45.0x12,45.0x12,45.0x12 [new PR; 1RM 62]
• Dumbbell Lateral Raise - 25.0x12,15.0x12,15.0x12 [new PR; 1RM 35]
• Cable One Arm Bent Over Row - 75.0x12,55.0x12,55.0x12 [new PR; 1RM 105]
• Chin-Up - 0.0x10,0.0x8,0.0x8
• Run -1.7mi | 17:02min | 10:01min/mi | http://runkeeper.com/user/justindoles/activity/95498276

NOTES
Week 3 of 5/3/1. Mesocycle #6.

Work
Not bad on the presses. Wanted 6 reps on 115, but when I lowered the bar after 5 it wouldn't go back up. So I upped it to 125 and tried for 4 reps. Got 3 which is still one better than my best.

The rest of the lifts went great. Kept rest to 30 sec or less between sets. Sapped most of the energy from me for sure.

Got a run in. Nothing stellar. I suspect the heavy lifting took away from my run. I was pretty spent after lifting and this finished me off.

Thoughts
Good end to the week. Really no complaints. Time to go enjoy the day.

[Deviation]

Since I'm not logging this week (deload week), I figured I'd post my current routine - 5/3/1 Hypertrophy Conditioning: http://www.jefit.com/routines/workou...e.php?id=13602

There's a stronger focus on upper body as that's a weak spot with me. "Conditioning" for me is typically running or farmer's walk. Still keeping to the 5/3/1 methodology for the main lifts. Any feedback is welcome. All about sharing ideas.

EDIT:
Here's the description in a legible format since sharing mucked it up.

Based on Wendler's 5/3/1 Mesocycle. This is NOT a variant found in 5/3/1 book. This is a 4 week training cycle.

Four days are dedicated to the main lifts and assistance work. Two days are dedicated to conditioning. Assistance work is done with higher reps and low rest periods. Conditioning work can be anything you like. Running, hill sprints, prowler pushes, etc..

A '+' means as many as possible.

Wave A. - Warmup, 65% x 5, 75% x 5, 85% x 5+
Wave B. - Warmup, 70% x 3, 80% x 3, 90% x 3+
Wave C. - Warmup, 75% x 5, 85% x 3, 95% x 1+
Wave D. (Deload) - 40% x 5, 50% x 5, 60% x 5

Week Monday Wednesday Friday Saturday
1 Squat - A Bench Press - A Deadlift - A OH Press - A
2 Squat - B Bench Press - B Deadlift - B OH Press - B
3 Squat - C Bench Press - C Deadlift - C OH Press - C
4 Squat - D Bench Press - D Deadlift - D OH Press - D

When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

Grab his book at http://store.jimwendler.com/ProductD...de=5312EDEBOOK

[decu68]

Damn; I looked at the workout and that is a lot of stuff. Props.

[Deviation]

Damn; I looked at the workout and that is a lot of stuff. Props.

Thanks. Still fits into an hour which I like. The exception is Saturday when I lift then run.

[Deviation]

Just signed up for my first 5k of the year...and it's this Sunday! Might be more of a "light jog" than a run, but it's for a good cause (local food banks).

Figured I needed to put myself in an uncomfortable spot to challenge myself a bit. Registered by myself and will run by myself. Should be an experience.

[decu68]

Good luck to you; you'll do well.