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.

https://www.youtube.com/watch?v=po4aUuOO-mU

[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.

[Big Dan]

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.

[Big Dan]

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.

[Big Dan]

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!