So f*ck submarines. Lifting heavy/Gaining Mass/Strength

[Poseylifts]

My old log seems to have disappeared. I've been lifting for about a year now. I just got back from a 3 month deployment on a submarine where I managed to sleep 2-5 hours a day, eat shitty, and workout 10 total times (And that's being generous). So it's time to play catch up!

Personal bests:
Bench Press - 255
Squat - 435 (Wraps)
Deadlift - 485
Strict Press - 155

The plan is to run 5/3/1 with BBB assistance right now. I've already done the first few workouts and I'm feeling t he pain of high rep squatting already. Goals are to get bigger, stronger, and stop being a pussy. Year end goals are 300 Bench, 200 OHP, and 500 squat/deadlift. Weight has been consistent at 230 pounds.

I'm not exactly sure where I'm at so I'm saying 145 for OHP, 385 for squat with no wraps, 235 for bench, and 445 for deadlift. 90% of that for my training maxes, so weights will probably be low for the first few months.

Friday - 6/3/11 - 5/3/1 Week 1 OHP

Strict Press
85 x 5
100 x 5
110 x 10

Strict Press BBB
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Kroc Rows
50 x 8
70 x 5
90 x 20

EZ Bar Curls
75 x 10
75 x 15
75 x 15

Sunday - 6/5/11 - 5/3/1 Week 1 Squat

Squat
135 x 8
185 x 5
225 x 5
265 x 5
300 x 10

Squat BBB
275 x 10
275 x 10
245 x 10
245 x 10
245 x 10

Weighted Decline Situps
BW x 15
25 x 15
45 x 12
45 x 10

Both workouts were brutal. I'm starting a bit high in the BBB but I'm tapering off as needed to make sure I get 5 sets of 10. The plan is to only use 1-2 assistance movements after BBB and fix weaknesses as they become apparent.

I'd just like to say that I am SO glad to be back lifting, and that I forgot how much fun it is.

 

[calvus]

Welcome Back, Sailor ~

 

[Poseylifts]

Heyyyyyyy~ thanks.

 

[squatsquatsquat]

Good to have you back! I'm looking forward to some kick ass lifting in here. Are you still in touch with that strongman?

 

[Poseylifts]

I am in touch with Matt still. He's actually taking a break from strongman and he's doing 5/3/1 as well with me. It was his idea actually, I think the only difference is he's not doing BBB deadlifts. He's gonna compete in a PL comp in August I believe.

I wish I was like Keith! I don't know how he got away with a barbell and plates, I had to make do with DBs and a smith machine. At least I did something.

 

[DrBdan]

Welcome back!

 

[Poseylifts]

Thanks Dr.

Tuesday - 6/7/11 - 5/3/1 Week 1 Bench Press

Band-assisted Pullups (Wide grip)
19 +2 PR

Bench Press
Bar x 10
95 x 5
140 x 5
165 x 5
185 x 9

Bench Press BBB
165 x 10
165 x 10
165 x 10
155 x 8 (Ouch!)
135 x 10

Band-assisted Pullups (Wide grip)
10
10
10
9 (Chinups)

Tricep Pushdowns
10
10
10
8

I'm pretty much knocking on the door of muscle failure for everything upper body right now. I'm not too disappointed with bench...well maybe a little. I haven't flat benched in 4 months so hopefully it comes back quick. I am happy with doing all those pullups though even if it was with a medium band.

I'll be on vacation for the next week but the plan is to work out at a commercial gym. My auntie and cousin both have memberships so hopefully they can get me a free pass.

 

[Poseylifts]

Friday - 6/10/11 - 5/3/1 Week 1 Deadlift

Deadlift
135 x 5
225 x 2
265 x 5
300 x 5
340 x 6

Deadlift BBB
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Good Mornings
95 x 5
95 x 5
135 x 6
135 x 6
135 x 6

Leg Raises
10
10
10

Planks (On some bosu ball thing)
30 secs
30 secs

This workout sucked hardcore, didn't have chalk or straps so my grip was going. The BBB deadlifts left me dying. Felt very tight on the GMs. I was in no condition to workout I had come straight from an 8 hour drive, minimal food, tired, but I got it so I'm happy.

Sunday - 6/12/11 - 5/3/1 Week 2 OHP

Strict Press
Bar x 8
65 x 5
85 x 3
100 x 3
115 x 11

Strict Press BBB
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Kroc Rows
70 x 5
90 x 21

DB Curls
40 x 10
40 x 10
40 x 10

This workout was much better. I felt very strong with the pressing. Grip was bad on the kroc rows I don't think I was strapped the right way (I'm retarded when it comes to equipment) but still managed 21 per side. DB curls since I couldn't find a regular curl bar and curls don't matter anyway.

 

[toonie]

Welcome back man. Your BBB for the squat is impressive. 275x10x2 and 245x10x3 is serious business for assistance!

Good luck with your lifting.

 

[squatsquatsquat]

Very nice lifting! BBB looks really brutal.

Grip was bad on the kroc rows I don't think I was strapped the right way (I'm retarded when it comes to equipment) but still managed 21 per side. DB curls since I couldn't find a regular curl bar and curls don't matter anyway.

I thought the whole point with Kroc rows was not to strap in.

 

[Poseylifts]

No for kroc rows you want to strap up because you may be doing anywhere from 20 to 40 reps per side. The benefits are supposed to be in the upper back strength/growth you get from them not necessarily the grip. At least that's what it says in the e-book.

And thanks guys good to be back lifting.

 

[DrBdan]

From the 5/3/1 eBook:

This is one of the best ways to build upper back and lat strength. Kroc Rows

 

[Poseylifts]

Tuesday - 6/14/11 - 5/3/1 Week 2 Squat

Squat
Bar x 8
95 x 5
135 x 5
195 x 3
245 x 3
280 x 3
315 x 9

Squat BBB
275 x 10
265 x 10
255 x 10
255 x 10
255 x 10

Weighted Decline Situps
45 x 12
45 x 12
45 x 10
45 x 10

Back Hyperextensions
BW x 15
BW x 15

Pretty decent workout today but I'm wrecked right now. I didn't feel too comfortable squatting without a spotter since it was in a rack not a cage and I didn't trust the bars. Squat BBB was difficult but easier than last time as I didn't crash afterwards. Back extensions were just to stretch out my lower back and hamstrings, felt REALLY good afterwards.

I should be back up in Washington for my next workout. Probably won't be until Friday. Bench, so excited, yay....!

 

[Poseylifts]

Friday - 6/17/11 - 5/3/1 Week 2 Bench Press

Band-assisted Pullups (Wide grip)
17

Bench Press
Bar x 8
95 x 5
135 x 3
150 x 3
170 x 3
197 x 6

Bench Press BBB
165 x 10
155 x 10
155 x 10
155 x 10
155 x 10

Band-assisted Pullups (Wide grip)
10
10
10
8

First workout back after the 14 hour drive up. I was hoping for 8 reps with 197 but only got 6 so I'll have to settle for that. Pretty happy with the weights for the BBB sets afterwards. Way too fatigued to do 5 sets of 10 pullups so called it quits after that.

 

[Poseylifts]

Sunday - 6/19/11 - 5/3/1 Week 2 Deadlift

Deadlift
135 x 5
225 x 3
280 x 3
320 x 3
367 x 6

Deadlift BBB
245 x 10
245 x 10
245 x 10
245 x 10
245 x 10

Good Mornings
100 x 8
140 x 8
160 x 8
160 x 9

Core Circuit
Back Extensions: 12
Decline Situps: 15
Reverse Hypers: 12
2 sets

This workout went a little better than last. I feel like I have more in me on the deadlift but my stamina needs to catch up. Deadlift BBB tore my hands up a bit but felt easier than last week with 225. GMs went well and core circuit was fairly easy. I stretched when I got home and feel pretty good now, not too beat up. I feel like I'm starting to adapt to all this workload.

 

[ASUThermo]

Thanks for checking the log out, that definately looks like it's Double J.

 

[Poseylifts]

Yeah no problem, if I have useless knowledge on anything it's pro wrestling.

 

[Poseylifts]

Wednesday - 6/22/11 - 5/3/1 Week 3 OHP

Strict Press
Bar x 8
65 x 5
95 x 5
105 x 3
120 x 13

Strict Press BBB
100 x 10
100 x 10
95 x 10
95 x 9

Kroc Rows
50 x 8
70 x 5
90 x 27

DB Curls
40 x 10
40 x 7

I'm extremely happy with this workout. I was feeling very strong on the press, and 120 just felt super light. I might have even miscounted because I wasn't anticipating getting that many reps but I'm pretty sure it was 13. Last rep was a bit ugly though, lots of layback. My triceps were gassed to shit and I didn't finish the BBB. Kroc rows also went well I was pretty much just getting too tired towards the last 10 reps or so. I'm a bit exhausted right now but still really happy and can't wait to squat on Friday. It's funny too because I had to work like 12 hours and didn't feel very prepared but it's awesome how a good workout will turn your day around.

 

[Poseylifts]

Friday - 6/24/11 - 5/3/1 Week 3 Squat

Squat
Bar x 10
135 x 5
185 x 4
225 x 3
260 x 5
295 x 3
337 x 9

Squat BBB
275 x 10
275 x 10
275 x 10
275 x 10
275 x 10

Weighted Decline Situps
BW x 10
45 x 12
45 x 12
45 x 10

Another awesome workout today. After I was finally warmed up my squats felt VERY solid. The last set was the 1+ set of 5/3/1 and I got 9, could have maybe got 10 even. My BBB sets were all good too. Form was crisp, felt more flexible,, and recovery time between sets was quick. Afterwards I slammed a chocolate shake, had some chocolate milk at home, then went and ate a bunch of habachi steak and chicken. Recovery, check!

So I have bench and deadlift left for my first 5/3/1 cycle then deload. I'll prolly do deload in 5-6 days going back to back on two days, a day of rest, back to back again, then a day or two of rest before starting a new cycle. I already feel like I'm adapting well to the workload and everything should only go up from here!

It was also cool to note that 6 months ago my max was 325 on squat, and now I can do 10 more pounds for high reps. It's motivating especially after how worried I was that going on deployment was gonna kill my strength.

 

[toonie]

Fucking animal. That'll put some meat on your legs.

Sick squatting dude. Extremely jealous over here.