Big Dan's Journal

[Big Dan]

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!

[Big Dan]

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.

[Big Dan]

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.

[Big Dan]

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!

[Big Dan]

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!

[Big Dan]

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!

[Big Dan]

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.