Sure some of you know, busted up achilles and didnt lift for like 1.5 years, ate like shit and gained weight again

Got back healthy enough to lift again about 8 months ago, been lifting since I got to Colorado, mostly just rebuilding what I had somewhat before I started actually lifting and cutting weight again.

Currently: 290 (fuck)

Current 1RM's (approx)
Dead: 415
Bench: 275
Mil: 155
Squat: 275

Working through 3rd cycle of 5/3/1

Monday:
Military Press
45x10
85x8
105x5
115x5
135x5+(5)

DB Curl
35x8x3

Dips
8x3

Hammer curl
25x8x3

DB Shrug
90x10x3


Tuesday:
Deadlift
135x10
225x8
265x5
305x5
340x5+(6)
185x10x5

Ham curls
55x12, 75x12, 95x12

Oblique Machine
55x12, 65x12, 75x12

This post has been edited by smoked on Tue - Jul 2 2013 - 10:42:10

what bout the food? what r u eating and what sups are u taking

Protein, multi vitamin, might start akin Jack3d again for pre workout

Thursday: Bench
13510
155x8
175x5
195x5
225x5+(7)
155x10
135x8x4

DB Row
50, 55, 60, 54 x10

DB Curl
30, 35, 40 x8

Dips
8x3

Reverse BB curl
Bar x8 x3

290, strong bulk

i'd prefer some BCAA in capsules or Glutamine, or just a rand Intraworkout with ratio in L-Leucine/L-Glutamine/L-Isoleucine/L-Valine (like AMINO1 from MusclePharm or XTEND from SciVation) INSTEAD of Jack3d, just my opinion.

BCAA in PWO shake

Friday: Squats
135x10
175x5
195x5
215x5+(9)
135x10x5

July 8
Monday - Military
45x10
85x5
105x3
125x3
135x3+(7)
85x10x3
65x10x2

BB Shrug
135x20
225x15
285x10
315x10
365x8x2
135x25

DB Curl
30, 35, 40, 45 x8

Hammer curl
20, 25, 30 x8 x2

20 mins walk/jog (90s/60s splits)

curls for the girls BAYBEE

Tues July 9
Deads
135x10
225x8
285x3
325x3
365x3+(6)
185x10x5

Oblique/Ab machines
55, 75, 95x15

20 mins walk/jog (90s/60s splits)

Thurs July 11
Bench
135x10
165x5
185x3
205x3
235x3+(5)
135x10x5

DB Row
60, 70, 80 x10

Dips
8x3

20 mins walk/jog (90s/60s splits)

what do the numbers in parenthesis mean? for example deadlifth 365x3+(6)

For that it means the set called for a set of 3 reps + , so I did the 3 and then was able to pull another 3 on top for a total of 6

Next week I'll be doing a set of 5 then a set of 3 then a set of 1+

Its a 4 week rotation, week of 5 reps, 3 then 531 in one week then recovery week

Fri
Squats

135x10
155x5
175x3
205x3
225x3+(7)
135x10x5

20 mins walk/jog (90s/60s splits)

Felt pretty good after the squats, didnt do any assistance lifts today due to time constraints

Mon July 15
Mil press
barx10
85x8
105x5
135x3
145x1+(4)
85x10x5

BB Shrug
135x20
225x10
315x10
365x8x2
135x25

DB Curl
30, 35, 40x10
45x8

Hammer curl
25x10x5

Dips
10x5

Reverse BB Curl
Barx10x3

20min jog/walk (90/120 intervals)

dat der progress

pretty much just looking to maintain now, while i drop weight

if i make any gains, it will be on my squat and bench in the next few months most likely

Toosday July 16
Dead's
135x8
225x5
300x5
340x3
380x1+(3) Probaly coulda gotten 1-2 more, but figured that I wont wanna push it after having a sore back
185x10x5

20mins jog/walk (90/120 intervals)

the more you improve your hip mobility, the more you can have your legs take the lift especially in the very beginning

flippin awesome 380x3 though

Thurs July 18
Bench
135x10
165x8
195x5
225x3
245x1+(3)
155x10x2
135x10x3

Db rows
70,80,90 x10

20min walk/jog (120/90)

Fri July 19
Squats
135x5
165x5
185x5
215x3
245x1+(6)
135x10x5

20mins jog/walk (90/120)

not a fan of the cardio right after lifting, especially LISS

Cant be avoided. Soon enough it will be HIIT but until I build back up to running slow and steady

killing your gains

Yup, but its k for now

http://www.coolrunning.com/engine/2/2_3/181.shtml

Thats somewhat what I am following for running progression, since its simple and doing 4x a week instead of 3x

Current weight: 281

Next week recovery week, light lifts no burnout sets

why not just do 3x week and save the cardio for the off days?

i mean 5/3/1 is 3 days/week right? so run on tue/thu/sat

5/3/1 is 4 days, and i cant justify spending the money driving to the gym on off days to lift, so cardio after lifting

nevermind im an idiot, its 4 days/week

i was confusing your running progress with lifting

how far is the gym that you would actively worry about the cost of gas as an excuse not to train?

Gym is 25-30 miles round trip, add that with driving to work and it adds up real fast at 4+ a gallon

Also, yeah those are decent numbers for the lifts but haven't really pushed to try a 1rm and Dont think I will for awhile

Mon July 22
Mil press
65,75,95 x5

Some db curls, hammer curls, dips nothing fancy or heavy

20mins walk/job (90/90 180/180) x2

in 2 weeks when my stronglifts rotation is over im going to do the 5/3/1 "big but boring" variation

yep thats what I do, its pretty fucking OFC

you want a spreadsheet to use for lifts? i have one chins sent me awhile ago to plan out the weights for a year basically

thanks, but i already set one up at work
strstd.com does all of the calculations and i just change the formatting

Toosday July 23
Deads
135x8
165x5
195x5
245x5

Some ham curls, oblique work nothing super recovery week

20mins walk/job (90/90 180/180) x2

Weighed myself this morning, instead of last time at night and im actually more around 277

Thurs July 24
Bench
135, 145, 155 x5

Few DB rows, curls, nothing super

20mins walk/job (90/90 180/180) x2

Fri July 26
Squats
135, 145, 155 x5

Oblique/Ab+Adductor work

20mins walk/job (90/90 180/180) x2

why is your squat so low compared to other compounds?

Core probably, I feel I could lift more but just not trying to push myself on it until I drop weight.

I started back up with it light so I wouldnt strain anything, but I might start adding to it where I can

Monday July 29
Military
45, 85x8 warmup
105x5
125x5
135x5+(6)
95x10x2
85x10x2
65x10

DB Curl
30, 35, 40 x8
45x6x2

Skull Crushers
50x10x4 (just counting plates)

Dips
10x4

BB Shrug
135x20
225x10
315x10
405x8x2
135x20

20mins jog/walk (3m/1.5m/5m/2.5m x2)(jog/walk/jog/walk)

Toosday
Deads
135x10
225x8
265x5
305x5
345x5+(8)
185x10x2 (didnt have time to finish sets due to some douche curling in the only rack for 25mins when i got to gym)

obliques/ham curls stuff i never have time to do much extra on DL day

20mins jog/walk (3m/1.5m/5m/2.5m x2)(jog/walk/jog/walk)

Thurs Aug 1
Bench
135x10
155x8
175x5
195x5
225x5+(7) (probably couldve got more but had no spot and waited like 8 mins between the 195 and 225 set )
175x10
165x10
135x10x3

DB Row
65, 75, 85 x10

Arnolds
30, 35x2 x8

Close grip bench
95x10x3

Reverse BB Curl
barx12x3

20mins jog/walk (3m/1.5m/5m/2.5m x2)(jog/walk/jog/walk)

Friday Aug 2
Squats
135x8
175x5
195x5
225x5+(12)
135x10x5

DB Side bend
65x12x3

Ab/Adductors
75, 95, 105x12

Monday Aug 5
Mil press
barx10
95x5
115x3
125x3
145x3+(4)
85x10x4
65x10

Skull Crushers
50x10x4

DB Curl
30, 35 x10
40, 45 x8

Dips
10x4

BB Shrug
135x20
225x10
315x10
405x8
135x25

Jog/Walk (5m/3m/5m/3m/5m) (28min total inc 5m warmup)

Toosday Aug 6
Deads
135x10
225x5
285x3
325x3
365x3+(3) Last rep felt weird, didnt do any lower sets after didnt want to aggravate anything. Going to do more stretching/foam rolling and other little stuff for back/core work

Oblique Machine/Back machine/Situps

30mins jog/walk (8/5/8 with 5min warmup)

I approve of this blog.

Keep it up, nice deads still vn1.

Thursday Aug 8
Bench
135x10
175x5
195x3
215x3
235x3+(5)
175x10x2
155x10x2
135x10

DB Row
70, 80, 90 x10

Close grip bench
95x12x3

Reverse BB Curl
barx12x3

Arnolds
30, 35, 40 x8


Friday Aug 9
Squat
135x8
185x3
215x3
235x3+(6)
135x10x5

Oblique, lower back machine

Situps 10x3

Lil bit of jogging/walking

Monday Aug 12
Mil press
85, 105x5
125x5
135x3
150x1+(3)
95x10x5

BB Shrug
135x20
225x10x3

DB Curl
30, 35 x10
40, 45x8

Skull Crushers
50x10x4

Dips
10x4

Did some running/walking but nothing much realized I lost house keys and went to go find them which I havent yet

current weight approx 270