Dante's Training Log

[DanteAli]

Hello one and all. Thanks for stopping by! This log will be full of my lifting, rowing & running.

Currently 27, 180lbs, best lifts are 350/240/420, 265 tng bench. Have been on 5/3/1 for about a year now. I record all my sets so I'll probably post some regularly. I lift in my garage, and the accumulation of bigger and better equipment will be part of the story. Been a vegetarian for over a decade. I'd like to get to 400/300/500 as a goal.

*Starting pistol*

 

[DanteAli]

January 1st

Squat (Week 1 of 5/3/1 cycle)
10x45
10x45
5x135
3x185
5x235
5x275
7x310

310 felt fine, and I was happy with that. I'm redo-ing the last 5/3/1 cycle I did because I missed the 1's week. Last time around I did 5x310 and it was a much greater struggle.

I skipped out on the assistance to meet up with a friend who no-showed. fml.

Going to cook a kale + feta cheese + garlic/lemon pasta tonight. Its ****ing delicious.

 

[livingdeadmoose]

Welcome to the logs Dante!

 

[kotriz]

welcome to the pits of hell dante! may virgil guide you

 

[DanteAli]

Thanks Livingdeadmoose, kotriz.

January 2nd, Wednesday, 15/1 Bench day
Bench Press:
10x45
10x45
5x135
5x175
5x205
5x230
5x230
10x160
10x160
10x160

BORs:
5x135
5x215
5x215
5x215
10x160
10x160
10x160 reverse grip
10x160 reverse grip
10x160 reverse grip

 

[DanteAli]

January 5th Saturday

Deadlift/SOHP 15/1 Combined day
Deadlift:
10x135
5x135
3x205
5x255
5x295
5x335
10x235
10x235
10x235

SOHP:
5x45
5x45
3x85
5x110
5x130
8x145
10x100
10x100
10x100

Chinups:
13
13

January 6th Sunday

5K Run

 

[DanteAli]

January 7th, Monday, 15/2 Bench Day
Bench Press:
10x45
10x45
5x135
3x165
3x190
3x215
2x245
10x160
10x160
10x160
10x160
10x160

Bors:
5x135
6x215
6x215
6x215
10x160
10x169
10x160 reverse grip
10x160 reverse grip
10 x 160 reverse grip

I only managed 2x245, which i attribute to having my sohp day 2 days ago. My schedule was: all over the place last week so I expected a rough day. Things have settled down so I'm looking forward to downshifting and getting back in the fast lane.

 

[DanteAli]

January 8th, Tuesday

30 minutes on treadmill

 

[DanteAli]

January 9th, Wednesday

Deadlift 15/2 (15/2 is a reference for my 15th cycle of 5/3/1, and 2nd week of that cycle)

10x135
5x135
3x225
3x275
3x315
4x355 Mixed grip
10x235
10x235
10x235
10x235
10x235

The dieting phase has begun. 100% for vanity, it is what it is. Gonna try and keep my eating on off-lifting days down, hopefully lose 5-7 lbs of fat over the next few months. I'm curious as to what my gains will look like over that span.

Edit: I'm also getting really close to pulling the trigger on a power rack. I'm looking at one by New York Barbell, ordered via Amazon:

http://www.amazon.com/Super-Power-Rack-attachments-added/dp/B0002U2U1K/ref=cm_cr_pr_product_top

Its so much cheaper than other 1000lb rated racks, but doesn't seem to have any serious flaw, so I may have to get it. I can only keep squatting with more than the weight rating on my current flimsy squat stand for so long.

 

[DanteAli]

Catch-up Logging:

Saturday, Jan. 12 Squat 15/2

Squat:
5x45
5x135
3x205
3x255
3x290
2x330
10x220
8x220
^ Crappy, but I'm redo-ing this week of this cycle.

3.5 Mile run

Monday, Jan. 14 Bench Press 15/2 + BORs

Bench Press:
10x45
5x135
5x165
3x190
3x215
3x245
10x160
10x160
10x160
10x160
10x160

BORs:
6x135
6x215
6x215
6x215
10x160
10x160
10x160 Reverse Grip
10x160 Reverse Grip
10x160 Reverse Grip

 

[DanteAli]

Wednesday, Jan 16 Deadlift 15/2 + Planks

Deadlift:
10x135
8x135
5x185
3x225
3x275
3x315
5x355
10x235
10x235
10x235
10x235
10x235

Planks:
2 min
1 min
1 min