11 Jul 2012
Cycle #4
Deadlift: 3x170, 3x205, 3x240, 2x275, 1x315, 1x345, 1x365 Rep PR
I went for single rep maxes today. I really wanted to test and see if the numbers held true on the spreadsheet. I broke my single rep maxes 3 times today- once for the 315 pull, once for the 345 pull and once for the 365 pull. I would say that I did the 315 pull with exceptional form, the 345 with ok form and the 365 with pretty terrible form. My lower back definitely feels strained today. I obviously am still going to follow the 5/3/1 protocol as planned. I am, however, incredibly happy I'm able to pull so much weight off the floor. I think I'm going to have to adjust my 1 year goal to a 1 rep max of 405, hah. Probably, getting ahead of myself here, but I'm determined to be victorious.
Conditioning:
1 mile walk @ 2.5-3.0 spd
10 Jul 2012
Cycle #4
Today was a pretty relaxing day. Very light lifts.
Press: 5x45, 5x55, 5x65
Very light and relaxing. Used a false grip.
BBB **Press: **3x10x55
Got a bit of a burn on these reps.
Chin-ups: 5/4/4/4
Did these spread out even after the 5/3/1 and BBB presses. Actually, also did some lat-pull down and bent over barbell rows here and there. Tried to do some power cleans, but they ended up being very ugly- used a lot of my arm to pull and flip the bar.
09 Jul 2012
My lifting goals for May 2012 are:
Squat – 1 x 230
Bench – 1 x 185
Press – 1 x 135
Deadlift – 1 x 315
Row – 1 x 225
I typed these goals down a little over a year ago. I weighed around a buck fifty and I was determined. With my newly acquired free time, I became very excited thinking about all the uninterrupted lifting I could do. All the progress and achievements I could accumulate from having a consistent workout regiment can finally be realized without having school get in the way.
Six months of StrongLifts netted me 2 plate squat and 1.5xBW squat as well as 30 pounds on my frame. Another 3 grueling months of MadCow5x5 and I finally hopped on to Wendler's 5/3/1 regiment. Looking at my current numbers, I have theoretically achieved my Squat, Bench and Deadlift goals. I'm really tempted to test my rep maxes this week. I have never done single rep maxes and so I think I'm going to try and read up on preparing for it.
My lifting goals for May 2013:
Squat - 1x315
Bench - 1x225
Press - 1x145
Deadlift - 1x360
Looking at these goals right now, and comparing those numbers to what I've been lifting, it almost seems like I'm going from lifting pebbles to boulders. Looking at the numbers makes me reminisce about the fear I had the first time I put 45lb plates on the bar for squatting or when I put 45lb plates on the bar for benching. Very exciting. My primary focus in this year's lifting will be my bench and over head press. These two lifts have lagged behind my squats and deadlift numbers since I started lifting and I am determined to hit these numbers in a year's time.