YetiFeet's Quest for Greatness

Workout 4/13/11: 5/3/1 week 2 day 2
Deadlift: Training max - 360lbs; 3x250lbs, 3x290lbs, 8x325lbs
SOHP: Training max - 150lbs; 3x105, 3x120lbs, 13x135lbs (used a bit of stretch reflex, but these reps felt gooood)
Dips: BW approx 200-205 - 10xBW, 3x10xBW+5lbs, 9xBW+5lbs
Pullups: Strict form (hang pause) - 10xBW, 7xBW
Parallel pullups: Strict form - 7xBW
Chins: Strict form - 2x5xBW
Leg raises: 4x10xBW, strict form, not swinging; 10xBW (a little body english)
RDLs: 5x10x135lbs, first 3 sets with not straps
Face pulls: 3x10xalmost whole stack
Rotator cuff pulls: 2x10xmedium, 5xheavyish

Little calve work thrown in there

Good workout, loving the volume
 
Workout 4/16/11: 5/3/1 Week 3 Day 1
Squat: 5x220lbs, 3x245lbs, 8x275lbs
Bench: 5x170lbs, 3x190lbs, 7x215lbs
Leg press: 4x10x 6 plates
Dumbbell row: 4x10x80lbs
Leg curl: 5x10x setting 12
Push ups: 3x15xBW, 11xBW, 10xBW
Bicep curls: EZ bar; 2x10x60lbs (very strict form, no swaying or elbow tucking)
Hammer curls: 10x30lbs (each arm), 6x30lbs (each arm), both very strict form
Seated calve raises: 12x(2 plates), 12x(2 plates); very strict, good pause at the top, big stretch at bottom; banged out some random reps after too, gym was closing
Chins: 10xBW, 6xBW (very strict, full dead hang between each rep)

Couldn't get to standing calve raises; gym closed and I was too tired and unmotivated to ghetto them outside. Gotta get those jakt calves.

Feeling mildly sick again today so had to concentrate but overall I performed well; maybe could have done a little better but I'm not complaining considering the circumstances.
 
Workout 4/20/11: 5/3/1 Week 3 Day 2
Deadlift: Training max - 360lbs; 5x270lbs, 3x305lbs, 7x340lbs (belted)
SOHP: Training max - 150lbs; 5x110lbs, 3x125lbs, 10x145lbs
Dips: 5x10xBW+5lbs (BW 200-205)
RDLs: 4x10x135lbs (not straps), 10x135lbs (straps)
Pullups: 10xBW, 9xBW (a little English)
Parallel grip pullups: 7xBW
Chins: 8xBW, 6xBW
Leg raises: 3x10xBW, 7xBW+5lbs (pinched b/t ankles, surprisingly brutal 0_o) and finished for 10 w/BW, 10xBW
Rotator cuff thing: 2x15xmedium, 8xheavy (each arm)

Good training today, back still a little tweaked but not bad
 
Back from the deload week; didn't feel like updating the log

Workout from 4/30/11: 5/3/1 2nd cycle, week 1 day 1
Squat: Training max - 300lbs; 5x195lbs, 5x225lbs, 12x255lbs PR
Bench: Training max - 230lbs; 5x150lbs, 5x170lbs, 10x195lbs; form wasn't good and felt crappy on last set - not the best I could have done by far.
Dumbbell rows: 3x10x80lbs
Seated cable rows: 2x15xmedium with strict form and slight pause at scapular retraction
Hypers: 10xBW, 20xBW, 3x15xBW+25lbs (strict, only glue and hammy use)
Curlz: EZ bar - 3x10x50lbs (mostly super strict); Hammer curlz - 8x30lbs(per arm)
Pushups: 5x15xBW - elbows tucked, pretty strict form
Calve work: had to speed through because I had to leave early; seated calve raise - 3x15(ish)x(two 45's); several sets of raise single leg body-weight calve raises
CoC: done at home - CoC #1 - 10 closes each hand, 13 closes (right), 9 closes (left, 13 total with assistance), 20 second closed hold each hand
Wrist curlz: behind back, 3x15-20x65(ish)lbs,
 
Last edited by a moderator:
Workout from 5/4/11: 5/3/1 cycle 2, week 1 day 2
Deadlift: Training max - 370lbs; 5x240lbs, 5x275lbs, 11x315lbs
SOHP: Training max - 155lbs; 5x100lbs, 5x115lbs, 12x130lbs (strict with no stretch reflex)
GHRs: 2x10xBW, 5xBW, 5xBW; Done ghetto style and with push up from ground
Pullups: 10xBW, 9xBW; Chins: 8xBW, 7xBW, 6xBW
Dips: 4x10xBW+5lbs
Leg raises: 10xBW, 4x10xBW+5lbs b/t ankles (strict, no swinging)
 
Workout from 5/7/11; 5/3/1 cycle 2, week 2 day 1
Squat: Training max - 300lbs; 3x210lbs, 3x240lbs; 11x270lbs PR
Bench: Training max - 230lbs; 3x160lbs, 3x185lbs, 10x205lbs PR
Leg press: 3x10x(6 plates)
GHR: 2x10xBW
Seated row: 4x12-15x(medium/heavy) - big emphasis on scapular retraction with brief hold
Shrugs: 8x225lbs; 8(ish)x185lbs, 18x135lbs (never done these before so I was feeling them out)
Dumbbell bench: 2x15x45's, 11x45's, 2x12x45's
Curlz: EZ bar - 2x10x60lbs, 6x60lbs+4 cheating; Hammer curlz; 8x30lbs (each arm), 5x30lbs (all done with very short rests in between (<60 secs))
 
I'm back. The last few days of my 2nd cycle were mediocre and my last day of deadlifting sucked (was not feeling it at all, got 2x350lbs and just said fuck it). However I did get 10x150lbs on the SOHP which is a big PR for me!

Now for cycle 3:

Workout from 5/29/11: 5/3/1 cycle 3, week 1 day 1
Squat: t-max - 310lbs; 5x200lbs, 5x235lbs, 11x265lbs
Bench: t-max - 235lbs; 5x150lbs, 5x175lbs, 12x200lbs
Dumbbell rows: 3x10x85lbs
Chest supported rows: 2x medium weight x 15ish, briefly holding scapular retraction
Hypers: 3x12xBW+25lbs (focus on glute and hammy use)
Pushups: feet elevated, 3x15xBW, strict
Calve work standing, 3x14-16ish xBW; seated, 2x13ishx2pps
Grips: a little CoC work w/1, Thor hammer w/5lbs 15reps in all directions, 7.5lbs x10ish in all direction

Workout 6/1/11: 5/3/1 cycle 3, week 1 day 2
Deadlift: t-max - 380lbs; 5x245lbs, 5x285, 13x325 PR
SOHP: t-max - 160lbs 5x105lbs, 5x120lbs, 13x135lbs
Pullups: pullups 10xBW, 9xBW; chins 8xBW, 7xBW, 6xBW
Dips: 3x10xBW+10lbs, 8xBW+10lbs, 6xBW+10lbs (done in 5 minutes)
Hypers: 10xBW, 3x15xBW+35lbs (focused on glute and hammy contraction)
Calve work: standing 3x15-17xBW; seated 3x13ish x2pps, all strict

I was pretty hungry during this workout but I still killed the deadlift and did pretty well on the SOHP; overall a good workout on both days!
 
Workout from 6/4/11
Squat: T-max - 310lbs; 3x215lbs, 3x250lbs, 11x280lbs PR depth on a few was iffy
Bench: T-max - 235lbs; 3x165, 3x185, 11x210lbs PR almost got 12!
Chest supported rows: 5x10x 12 setting
Dumbbell bench: unilateral (not bracing with free hand) 10x40lbs, 2x10x50lbs; normal 2x10x60lbs each hand
Shrugs: 20x180lbs (90lbs dumbbell in each hand)
Hypers: 5x12xBW+35lbs, focused on glute and hammy contraction
Curlz: EZ bar 10x60lbs; EZ bar w/limp wrists 10x40lbs; hammers 10x30lbs (each hand), 8x30lbs (each hand); all pretty strict
Calve work: 3x18,17,16 standing (BW one leg at a time); seated 3x15,14,13; all strict

Later on at home...

CoC: closes w/#1 3x6, 5 with each hand; 15 second hold each hand
Thor hammer: 2x15-20x7.5lbs (elbow to up position); 2x15x5lbs (extended to up position); 7x7.5lbs, 15x5lbs (side to side); 2x15 (circles, changing direction half way)
 
Workout 6/8/11: 5/3/1 cycle 3, week 2 day 2
Deadlift: T-max - 380lbs; 3x265lbs, 3x305lbs, 11x340lbs minor PR (had a little more in the tank, played it safe though)
SOHP: T-max - 160lbs; 3x110lbs, 3x130lbs, 10x145lbs
Pullups: pullups 10xBW, 9xBW; chins 8xBW, 6xBW, 6xBW (donw with much shorter rests today, a minute-ish or less)
Dips: all BW+10lbs; 10,10,8,10,10 (pooped out on 3rd set for some reason)
Abs: leg raises 2x10; anti-rotation thing (holding pulley weight out in front of myself) 2x10 each side; was going to do more but gym was closing soon
Hypers: 15xBW, 20xBW, 20xBW, 10xBW; short rest periods, rushed because gym was closing

I'm not progressing as well as I'd have hoped on the OHP (today was only a 5lbs PR over cycle 1) but progress is progress. At least my bench is starting to go up. Deadlifting and squatting have been great though!
 
Last edited by a moderator:
Workout from 6/12/11; 5/3/1 cycle 3, week 3 day 1
Squat: T-max - 310lbs; 5x230lbs, 3x265lbs, 6x295lbs; still sick so this raped me
Bench: T-max - 235lbs; 5x175lbs, 3x200lbs, 7x225lbs; almost had 8 but my shoulders slid up on the bench when I fucked up my leg drive and so my arch and path went to shit -_-
Chest supported rows: 5x10xmedium heavy
Shrugs: 24x195lbs (with straight bar)
Unilateral dumbbell bench: 3x10x55lbs each hand
Dumbbell bench: 10x65lbs each hand
Hypers: 10xBW, 3x15xBW+45lbs
Curlz: EZ bar - 10x30lbs, 10x60lbs; hammers - 2x10x30lbs each hand
Calve work: Standing BW - 3x19,18,17; Seated w/2 plates - 3x16,15,14
 
Been a while again; had a foot injury and had guests for 3 weeks so it's been a lot of partying and not so much training and recovery

However, things aren't so bad and I haven't lost much strength!

Workout from 6/30/11: 5/3/1 C4, W1D1
Deadlift: T-max - 385lbs; 5x250lbs, 5x290lbs, 12x325lbs
SOHP: T-max - 165lbs; 5x110lbs, 5x125lbs, 10x140lbs

I don't remember exactly what assistance work I did but it was dips and pullups and some hypers (was rushed)

Workout from 7/6/11: 5/3/1 C4, W1D2
Squat: T-max - 315lbs; 5x205lbs, 5x235l 11x265lbs
Bench: T-max - 240lbs; 5x155lbs, 5x180lbs, 12x205lbs
Hypers: 10xBW, 3x15xBW+25lbs
Pullups: was pretty tanked, did a few sets at the gym and then did a few more sets at home later
Pushups: did 3x20xBW of pushups plus (on handles)

some calve work in there too; my work capacity has taken a bit of a hit so I was pretty pooped
 
I slipped but I'm back.

Things have been hectic and a lot has been going on in my life. Graduation, crappy research position, guests for three weeks (i.e. 3 weeks of partying - awesome but not exactly great for my training), been in Norway for two months now (one to go ) and some other personal shit. I've been going to the gym the whole time but making no strength progress. My food intake has been severely disrupted by my stay in Norway so my recovery has been shit. Also, my family here doesn't seem to know how to talk normally so everything is communicated at a deafening yell... and they wake up at 5-6am every fucking day (weekends included)... so sleep hasn't been great either.

On the upside I think I have been gaining muscle mass. I've been doing some random bodybuilding type assistance and I've been at the same weight yet noticeably leaning out... so that's good for the ladies :wink:

Right now I'm just shy of 201lbs after waking up and taking a pee. I was up to 204lbs after waking up and peeing about 1.5 weeks ago but then I got food poisoning and was puking for a day and nauseous for the rest of the week. Fun times.

Here are the past 3 workouts. I'll call this 5/3/1 Cycle 5

Workout 8/31/11; 5/3/1 C5 W1D1
Squat: T-max - 300lbs; 5x195lbs, 5x225lbs, 8x255lbs (1 in tank)
Bench: T-max - 250lbs; 5x165lbs, 5x185lbs, 6x215lbs (no spotter)
DB row: 5x10x75lbs
Gunz: curlz 2x10x35lbs, each after set of WG pullups
Calves: Calve raise, 3x10x95kg

Was still nauseous this day and had been throwing up two days earlier... so not bad

Workout 9/4/11; 5/3/1 C5 W1D2
Deadlift: T-max - 370lbs; 5x240lbs, 5x275lbs, 8x315lbs (1 in tank)
SOHP: T-max - 170lbs; 5x110lbs, 5x125lbs, 8x145lbs (1 in tank maybe)
Pullups: total of about 65 pullups, mostly WG; first set got 11 (pooped)
Cable pull-throughs: 3x10x70kg or something like that
Gunz: Cable curlz - 2x10x50kgs or so
Calves: 3x10x100kgs, some burnout stuff after

Workout 9/6/11; 5/3/1 C5 W2D1
Squat: T-max - 300lbs; 3x210lbs, 3x240lbs, 8x270lbs (2 in tank)
Bench: T-max - 250lbs; 3x175lbs, 3x200lbs, 6x225lbs (1 in tank)
DB row: 5x10x80lbs
Leg-raises: 5x10xBW
DB Bench: 2x10x53lbs, 8x53lbs (each arm)
Gunz: Hammer curlz, weight is for each arm; 11x30lbs, 8x30lbs, 5x30lbs (very strict, 30 secs rest b/t)
Calves: 3x10x105kgs, 20x50kgs burn out

Felt super low energy after squatting but I sucked it up and got my head right. The rest of the workout turned out pretty well.

That's more like it! Slowly getting back in form :icon_twis
 
Workout from 9/12/11l 5/3/1 C5, W2D2
Deadlift: T-max - 370; work set - 5x330lbs
SOHP: T-max - 170; work set - 6x155lbs

Didn't push the deadlift too hard. I'm taking it easy on W2 workouts in the cycle now and on top of that I was in Bergen all weekend partying so needless to say I wasn't feeling 100% for this training session

Accessory
Pullups: half wide, half neutral, did about 65 total, need to do more
Good mornings: 3x10x90lbs (first time doing these; going to work them in and start adding weight quickly)
SOHP: 10x90lbs, 8x90lbs, 10x80lbs, 8x80lbs (cut it short, not full energy today)
Abs: Leg raises 4x10, planks 2x30sec BW
Gunz: Cable curlz (not sure of weight, stack was weird); 3x10xheavy, good contraction
Calves: standing - 3x10x110kg
 
Last edited by a moderator:
Workout 9/19/11; 5/3/1 C5 W3D1
Squat: T-max 300; work set: 7x285lbs (1 or 2 in tank)
Bench: T-max 250; work set: 4x240lbs (none in tank, was super tired)
Accessory, blah blah blah

Workout 9/22/11; 5/3/1 C5 W3D2
Deadlift: T-max 370; work set: 5x350lbs (2 in tank maybe)
SOHP: T-max 170; work set: 6x160lbs (none in tank)
Accessory, blah blah blah
 
WOrkout 9/29/11; 5/3/1 C6 W1D1
Squat: T-max 310; work set: 12x265lbs (1 in tank, maybe 2) fuck yeah
Bench: T-max 255; work set: 8x215lbs (none in tank, spotter touched the bar and pushed it over my stomach a bit totally fucking my power, but I count it as 8 reps)
BBB bench: w/fat gripz and reps paused on chest 5x10x130lbs
DB rows: 5x10x88lbs
Hypers: 3x15xBW w/hands up by head, full ROM, no english
Situps: 3x15 on decline, reps paused almost at bottom
Gunz: Cable curlz 10xheavy, preacher curlz w/e EZ bar, 5x60ish lbs, 8x47ish lbs
Calves: 5x10x110kg (242lbs) no english, no bouncing
 
Don't remember what I hit for my W1D2 session before I left for cali. Deadlifted for 7 I think

Took a week off when I got back

Workout from 10/11/11; 5/3/1 W2D1
Squat: T-max 310; work set: 7x280lbs (2 or 3 in tank)
did other stuff too, dips, GHR
Gunz: straight bar curlz; 7x70lbs, 5x70lbs (not to failure)

Workout from 10/14/11; 5/3/1 W2D2
Bench: T-max 255; work set 6x230lbs (none in tank)
Bench assistance: 3x10x135lbs (fat gripz, didn't have time to do 5 sets)
DB rows: 5x10x90lbs (each arm)
GHR: 4, 8, 8 (getting used to them now)
 
Workout 10/17/11; 5/3/1 W2DL
Deadlift: 3x3, T-max 370; work set 7x335lbs (1 or 2 in tank)
GHR: BW; 4,5,5,4,5 (super strict, pretty hard 0_o)
Dips: 3x10xBW+5lbs (BW@205+), very strict, good stretch at bottom
Pullups: mixed grips fro sets of 5-7, total of about 60 (reeeally need to get to 80 soon -_-, just being lazy)
Calves: some seated calve raises, strict w/25lbs for 20ish
Gunz: straight bar, 9x70lbs, 6x70lbs (not to failure)
Abz: hanging leg raises: 4x10xBW; crunches 2x20
 
Workout from 10/25/11; 5/3/1 W3SQ
Squat: T-max 310lbs; work set 7x295lbs (2 in tank)
GHR: 5x5xBW (tough, strict)
Dips: BWx14, 8, 5 (cut these short, was feeling tired)
Pullups: mixed grips, totaled about 55 (taking it easy)

forgot to do abs AGAIN
 
Workout from 11/3/11; 5/3/1 W3OHP
SOHP: T-max 170lbs - work set: 7x160lbs PR?

Don't remember specifics of assistance; BBB SOHP and abs mostly, some gunz

Workout from 11/6/11; 5/3/1 W1SQ
Squat: T-max 320lbs - work set: 9x270lbs (2 or 3 in tank)

Don't remember specifics of assistance: some GHR, dips, pullups, abs, gunz

Workout 11/10/11; 5/3/1 W1bench
Bench: T-max 260lbs - work set: 8x220lbs (definitely 1, maybe 2 in tank)
Bench asst.: 3x10x135lbs paused w/fat gripz
Abs: 2x10xBW+5lbs on feet, 15xBW+5lbs on feet
Krock rows: 22x100lbs each arm
 
Wow, I haven't been updating my log. Just been mentally keeping track of my work sets. Unacceptable.

Workout from approx 12/2/11; 5/3/1 W2SOHP
SOHP: T-max 175lbs; work set: 7x160lbs

Workout from 12/5/11; 5/3/1 W3SQ
Squat: T-max 320lbs; work set: 9x305lbs
GHR: 3x8xBW, 7xBW, 6xBW
Pullups: lots of sets of 5, various grips

Workout from 12/9/11; 5/3/1 W3Bench
Bench: T-max 260; work set: 5x245lbs; almost had 6, should have stopped at 5
DB bench: (weight each hand) 2x10x50lbs, 3x10x60lbs; nice and controlled stretch at bottom
Kroc rows: 28x100lbs each arm PR!
Back work: 5x8-10 of heavy chest supported rows
GHR: 3x5xBW, very controlled
Standing cable abs: 5x10xmedium, focused on controlled ab contraction

Workout from 12/12/11; 5/3/1 W3DL
Deadlift: T-max 380lbs; work set: 6x360lbs
GHR: 5x8xBW
Leg raises: 5x10xBW+5lbs on feet
Pullups: did 45 or so total, sets of 5 with wide grip, controlled full range
Gunz: straight bar w/fat gripz; 2x8x60lbs, 2x8-10x50lbs
 
Last edited by a moderator:
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,064
Messages
55,464,577
Members
174,785
Latest member
JoyceOuthw

Share this page

Back
Top