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Thread: Big Dan's Journal

  1. #231
    Member Big Dan's Avatar
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    07-Feb-2019

    5/3/1 - Squat Day

    Squats

    135lbs - 1x5 (w/u)
    155lbs - 1x5 (w/u)
    190lbs - 1x3 (w/u)

    220lbs - 1x3
    250lbs - 1x3
    280lbs - 1x10 <-- 10-Rep PR!

    Boring But Big - Squats
    155lbs - 5x10

    Leg Curls
    140lbs - 3x12

    Leg Presses
    750lbs - 3x12

    My day started with a #squat workout and it was great! I came in, hit every lift I wanted to, got all my assistance work done and got out. Felt strong! That being said, 280x10 is a tough ass set!


  2. #232
    Member Big Dan's Avatar
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    08-Feb-2019

    5/3/1 - OHP Day

    OHP

    60lbs - 1x5 (w/u)
    75lbs - 1x5 (w/u)
    95lbs - 1x3 (w/u)

    100lbs - 1x3
    115lbs - 1x3
    130lbs - 1x9 <-- 9 Rep PR!

    Boring But Big - OHP
    75lbs - 5x10

    Dips
    BW - 3x10

    Face Pulls
    35lbs - 3x10

    Finished the week with an OHP workout. Had mixed reactions to this workout. I hit all my numbers but I feel like my form was shit. Especially since I'm trying to strict press as much as possible and definitely had some push in my game today. You be the judge.

    https://www.youtube.com/watch?v=po4aUuOO-mU
    Last edited by Big Dan; 02-15-2019 at 04:44 PM.

  3. #233
    Member Big Dan's Avatar
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    11-Feb-2019

    5/3/1 - Deadlift Day

    Deadlifts

    155lbs - 1x5 (w/u)
    190lbs - 1x5 (w/u)
    230lbs - 1x3 (w/u)

    285lbs - 1x5
    325lbs - 1x3
    365lbs - 1x3 <-- 3-Rep PR!

    Boring But Big - Deadlift
    190lbs - 5x10

    Good Mornings
    135lbs - 3x10

    BB Row
    155lbs - 1x10
    145lbs - 1x10
    135lbs - 1x10

    Monday Funday Deadlift Day! 5/3/1 Week is always my favorite week of the cycle (if you don't know, it goes 5/5/5, 3/3/3, 5/3/1, Deload in one cycle). Today I came in and it all just felt heavy. But, I've never had 365 on the bar, so I did set a 3-rep PR. Was going for 6, got 3. Not too bad, but I was looking for more. I think this set was the first time I ever failed on DL. Looking at the video, I probably could have struggled a little more, but I'll take it. On to bench press tomorrow.

    https://www.youtube.com/watch?v=UdKPKDr4JuA

  4. #234
    Member Big Dan's Avatar
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    12-Feb-2019

    5/3/1 - Bench Press Day

    Bench Press

    100lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    155lbs - 1x3 (w/u)

    190lbs - 1x5
    215lbs - 1x3
    240lbs - 1x7

    Boring But Big - Bench Press
    135lbs - 5x10

    DB Bench Press SS Alternating DB Rows
    70lbs - 3x10 SS 70lbs - 3x10

    EZ Curl Bar Skullcrushers
    60lbs - 1x10
    70lbs - 2x10

    Back to bench press today and I finally feel like I had a good workout. It's been about one to one-and-a-half weeks of shitty workouts so I was due. Came in and knocked out everything I wanted. Well, I really wanted 8 reps at 240lbs but I'll take 7. As usual with BP, I think I could have gotten 8 with a spotter but I wasn't about to chance it. I also felt really good after my "prescribed" workout so I threw in Skullcrushers just for fun!


  5. #235
    Member Big Dan's Avatar
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    14-Feb-2019

    5/3/1 - Squat Day

    Squats

    135lbs - 1x5 (w/u)
    155lbs - 1x5 (w/u)
    190lbs - 1x3 (w/u)

    235lbs - 1x5
    265lbs - 1x3
    300lbs - 1x8 <-- 8-Rep PR!

    Boring But Big - Squats
    155lbs - 5x10

    Leg Curls
    140lbs - 3x12

    Leg Presses
    750lbs - 3x12

    Today was a day I've been looking forward to for a long, long time. I have never done a #squat with 300lbs on my back. That was until today.

    My calculated 1RM has been well over 300lbs for a long time but my workouts have not called for me to put it on my back. Today was that day. And I got it for 8 reps!

    I haven't been able to wipe the smile off my face all morning!


  6. #236
    Member Big Dan's Avatar
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    15-Feb-2019

    5/3/1 - OHP Day

    OHP

    60lbs - 1x5 (w/u)
    75lbs - 1x5 (w/u)
    95lbs - 1x3 (w/u)

    110lbs - 1x5
    125lbs - 1x3 <-- 3 Rep PR!
    140lbs - 1x5 <-- 5 Rep PR!

    Boring But Big - OHP
    75lbs - 5x10

    Dips
    BW - 3x10

    Face Pulls
    35lbs - 3x10

    Strong OHP day today. Set a new PR with 140lbs, even if the last rep nearly slipped out of my hands. Deload week next week then a week off for a snowboard trip!


  7. #237
    Member Big Dan's Avatar
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    18-Feb-2019

    5/3/1 - Deadlift Day

    Deadlifts

    155lbs - 2x5
    190lbs - 2x5
    230lbs - 2x5

    Good Mornings
    95lbs - 3x10

    BB Row
    95lbs - 3x10

    Back to a deload week and it couldn't have come soon enough. Despite some good workouts last week, my body is shot! I did the second set of each weight on the DL's with a band over the bar and under my feet. It was a unique experience and definitely helped me work my lockout without pushing the weight too heavy.

    Followed up the workout with a 21min HIIT-esque workout where I walked for 2min and then ran for 1min. I like to get some more cardio in during deload weeks. I'm also implementing 16/8 IF routine where I stop eating at 8pm and don't start until 12/1PM.

  8. #238
    Member Big Dan's Avatar
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    19-Feb-2019

    5/3/1 - Bench Press Day

    Bench Press

    100lbs - 2x5
    135lbs - 2x5
    155lbs - 2x5

    DB Bench Press SS Alternating DB Rows
    50lbs - 3x10 SS 50lbs - 3x10

    Followed up the workout with a 21min HIIT-esque workout where I walked for 2min and then ran for 1min.

  9. #239
    Member Big Dan's Avatar
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    21-Feb-2019

    5/3/1 - Squat Day

    Squats

    135lbs - 2x5
    155lbs - 2x5
    190lbs - 2x5

    Leg Curls
    105lbs - 3x12

    Leg Presses
    510lbs - 3x12

    De-Load Week followed by 20min walk where I accelerate the incline by 0.5 ever 2min and the speed by 0.1mph ever 4min.
    Last edited by Big Dan; 03-12-2019 at 02:07 PM.

  10. #240
    Member Big Dan's Avatar
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    22-Feb-2019

    5/3/1 - OHP Day

    OHP

    60lbs - 2x5
    75lbs - 2x5
    95lbs - 2x5

    Dips
    BW - 3x10

    Face Pulls
    35lbs - 3x12

    Did some stationary bike work after this (legs were shot from running and walking this week). Off to my snowboard trip!

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