Around 5 hours of broken sleep.
Felt OK when I got to the gym (7/10)
Good session and the weight felt just fine.
Decided to wear my Vibram KomoSport again and really like how they feel and grip the floor compared to using my Rippetoe Weightlifting shoes.
I may start wearing them exclusively during Squat and Deadlift days.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Power Clean Warm-up Set:
85 x 5

Squat Warm-up Sets:
45 x 10
120 x 5
145 x 5
175 x 3

Work Sets:
205 x 3
235 x 3
265 x 7 (1RM = 327)

Made sure I wrote the right numbers this time in my notebook!
The sets felt easy enough.
On the top set I needed a breather to complete my goal of 7 reps.
Happy that I was able to do it and increased my estimated 1RM this session.
Think I am getting better with my hand and elbow placement also.
Form looks decent enough.
Happy overall with this session.

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)
170 x (5 x 10)

Rest between sets are 2 minutes.
Felt easy enough once I remembered to grab the bar like it owes me money starting on the 2nd set.
Still had to take a quick extra second once I reached the 7-8th rep for a quick breather.
Lower back was barking though but did not hurt.

Hanging Leg Raise:
1 x 10
1 x 10
1 x 9
1 x 6
1 x 5
1 x 5
1 x 5

Managed to do better this session on this.
Rest time was 2 minutes for the 1-4 sets and 1 minute each on the sets after that.
I could have probably done a few more sets but decided to just stop after doing 50 reps.
Hoping the DOMS won’t be as bad like last session.

Workout after work this session.
Before work I slept for 4 hours then woke-up and slept for 2 more hours.
(Had to take my dogs out and also finish cooking BBQ Ribs interim).
Felt good when I arrived at the gym and surprised on how well I did today!

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
85 x 5

BP Warm-up Sets:
45 x (2 x 5)
90 x 5
110 x 5
135 x 3

Work Sets:
155 x 3
180 x 3
200 x 7 (1RM = 247)

All the sets felt quite easy somehow today.
Goal for the top set was 7 reps and did it easy enough and could probably have done 1-2 more reps if I really wanted to.
I didn’t so I can actually have enough energy for the assistance work and not run out of gas.
Surprised and impressed myself either way!

Assistance Exercises:

BBB OHP superset with Dips
(50% of Training Max)

BBB OHP: 70 x 10
Dips: BW x 10
-
BBB OHP: 70 x 10
Dips: BW x 10
-
BBB OHP: 70 x 10
Dips: BW x 9
-
BBB OHP: 70 x 10
Dips: BW x 9
-
BBB OHP: 70 x 10
Dips: BW x 6

Fixed my form a bit and think that made the OHP a bit better today.
My arms started burning up by the time I get to the 8th rep on the 2-5 sets.
Still not able to get 10 reps on all the dips but managed to do better than last session!
Rest between each super set was 2-2.5 minutes each.

Kroc Rows
Left Arm: 80 x 20
Right Arm: 80 x 20

Decided that I wanted to challenge myself today and did a 15 lb jump on this!
My goal was to do at least 20 reps on each arm and happy I managed to do it.
Also happy that I did risk doing such a big jump as I REALLY felt this work my body!
Now to decide if I should keep the weight and try to do more reps next session or add more weight and try to get at least 20 reps?!?
I am leaning more towards the latter!

Slept around 6 hours of broken sleep.
Must be excited again for the upcoming workout session.
I may need to start using ZMA again as it helped let me sleep better. maybe just use it when I sleep before a workout session.
I did feel very well when I got to the gym.
Energy level was great and ready to kick ass today.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Power Clean:

Squat Warm-up Set:
45 x 10

Power Clean Warm-up Sets:
55 x 5
70 x 5
85 x 3

Work Sets:
95 x 3
110 x 3
125 x 5 (1RM = 146) * Goal Achieved

Really enjoy the light squat to start my day.
First 2 work sets (and specially the warm-up sets) felt too easy.
The bar felt like they were just jumping onto my shoulders as I rack them.
On the top set I am iffy on the 2nd pull for the 3rd and 4th reps.
Otherwise I think I did fine.
Goal today was 5 reps and managed it with no real problems.
I even achieved my Estimated 1RM Goal and now I need to plan my next 1RM goal!

Deadlift:

Warm-up Sets:
140 x 5
170 x 5
205 x 3

Work Sets:
240 x 3
275 x 3
310 x 7 (1RM = 382)

Doing cleans really does help on the squats and deadlift I think.
All the sets just went like clockwork for me today.
On the top set I think I need to reset for a second longer to keep my knees from pushing too far forward.
Also need to remind myself that I do not need to drop my hips too far down as this is what causes my knees traveling forwards.

Assistance Exercises:

BBB Squat:
(50% of Training Max)

145 x (5 x 10)

I decided to not do any super sets with the BBB Squat and Ab Wheel due to having a hard time last session.
Took a good 3 minute break between sets and they felt decent enough.
It started feeling difficult by the 8th rep so I took a pause to catch my breath and completed each set.
Just to be safe I put some plates under me so I can touch and go so I can be sure that I am going at least parallel.

Ab Wheel:
5 x 10

This little contraption burns and is EVIL!
30 second break between sets and it made me look like a wuss to anyone around me.
Hurts so good!

New Goal:

Power Clean: 157 lbs 1RM by April 8, 2012.

Related articles

• 5/3/1: C2W2D3: PC & DL: 2/18/12 – Power Clean Estimated 1RM Goal Achieved! (mannixcastro.com)

6 hour sleep and felt quite good and well when I arrived at the gym.
Good session today but still think I can improve on my form on the overhead press.
Getting close to my goal and hoping to be able to get it by next overhead press session.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Set:
45 x 10

Power Clean Warm-up Set:
85 x 5

OHP Warm-up Sets:
45 x (2 x 5)
55 x 5
70 x 5
85 x 3

Work Sets:
95 x 3
110 x 3
125 x 6 (1RM = 150)

First 2 work sets felt really light.
Goal was to attempt 7 reps on the top set but only able to get 6 and even the 6th rep was tough.
Think if I didn’t take a pause I could have made that 7th rep.
May need to work on my breathing also.
I am at least happy to break even with the max 1RM I did last cycle!

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups
(50% of Training Max)

BP: 110 x 10
Pull-ups: BW x 10
-
BP: 110 x 10
Chin-ups: BW x 10
-
BP: 110 x 10
Pull-ups: BW x 10
-
BP: 110 x 10
Chin-ups: BW x 8
-
BP: 110 x 10
Pull-ups: BW x 8

All the BBB BP sets felt super easy today!
I remember my arms burning up after the 3rd set the last session but this time it felt too easy.
The arms did burn when doing the Chin/Pull-ups.
Unfortunately not able to get 10 on the 4th and 5th set but I did manage to do 2 more on the last set compared to the last session!
Around 2.5-3 minutes rest between each superset.

BB Curls:
55 x 10
55 x 10
55 x 10

Made sure to do a much lighter weight this time.
First set was easy enough but the 2nd and 3rd set made my arms burn.

Tricep Extension:
25 x 10
35 x 10
45 x 10

Wanted to do light sets so started with a very light one.
Sets 1-2 was too light and the 3rd set was just right for next session.

Had around 6 hours of broken sleep before the workout.
Somehow I woke-up at least 3x during my sleep! Probably due to excitement of the workout in the morning.
I was at least feeling good when I arrived at the gym despite the broken sleep.
Good workout today despite the math mistake I did today.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Power Clean Warm-up Set:
85 x (3 x 3)

Squat Warm-up Sets:
45 x 10
120 x 5
190 x 5
220 x 3

Work Sets:
235 x 5
265 x 5
295 x 3 (1RM = 324)

Started the session with some light cleans to wake-up better.
I think while I was writing the numbers that I am supposed to do today, my son distracted me and I ended up writing the total amount to do instead of the weight to do per set minus the bar!
(On my notebook that I bring to the gym I just write the weight I need to add to the bar usually so I don’t have to calculate anything in my head while lifting)
The first 2 sets of squat warm-up had the right weight but the sets after that was actually 45 lbs heavier than what I am supposed to do today!
I was wondering why the bar felt heavier while doing the sets and thought maybe it was due to my broken sleep today despite feeling great when I arrived at the gym!
Goal was to do 8 reps at 250 lbs for the top set and was so disappointed when I was only able to do 3 reps!
(I probably could have pushed 2 more reps but I was still paranoid of hurting myself and the bar feeling heavier than expected made me decide on safety first!)
I was at least relieved when I rechecked my spreadsheet at home that I wrote the wrong numbers on my notebook and I actually did a good 1RM for today despite not getting the minimum 5 reps for the top set.
At least all my reps are parallel or lower!

Assistance Exercises:

BBB Deadlift:
(50% of Training Max)
170 x (5 x 10)

First set somehow felt slightly off.
Think it was due to me not gripping the bar tight enough.
On the 2-5 set I grabbed the bar like it owed me money and the rest of the sets felt too easy!
Funny how one little fix can make a huge difference!
Took around 3 minute break between each set.

Hanging Leg Raise:
1 x 10
1 x 10
1 x 5
1 x 5
1 x 5
1 x 4
1 x 3
1 x 3
1 x 3
1 x 2

I replaced the GHR with Hanging Leg Raise when I realized I need more core work.
Decided to do it separate from the BBB Deadlift and not superset it so I can have more energy to do them.
First 2 sets I did with 2 minutes break between sets.
The rest of the sets I only did 45-60 seconds rest between sets.
I just tried to do as much as I can and could have probably done at least 2 more sets of 2-3 but ran out of time at the gym for my next appointment.
I like it so far doing it this way and it REALLY burns!
Goal was to do 5 sets of 10 reps each but I was not strong enough so I just did as many sets and reps as possible.

Another workout after work but at least I had a decent 7 hours sleep before.
Felt decent enough and not tired when I arrived at the gym to start my session.
Fairly decent session but could have been better.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Sets:
Bar x (2×5)

Power Clean Warm-up Set:
80 x 5

BP Warm-up Sets:
Bar x (2×5)
90 x 5
110 x 5
135 x 3

Work Sets:
145 x 5
165 x 5
190 x 8 (1RM = 241)

First 2 sets felt very light somehow.
Goal for the top set was 9 reps but I just ran out of gas.
Decent session overall.

Assistance Exercises:

BBB OHP superset with Dips
(50% of Training Max)

BBB OHP: 70 x 10
Dips: BW x 9
-
BBB OHP: 70 x 10
Dips: BW x 8
-
BBB OHP: 70 x 10
Dips: BW x 7
-
BBB OHP: 70 x 9
Dips: BW x 7
-
BBB OHP: 70 x 10
Dips: BW x 7

This burns my arms after the 8th rep on each set.
Rest time was 1-3 minutes between each super set.
Think I should have taken a few extra seconds rest on the 4th set so I could have completed the 10th rep.
Still having difficulties getting 10 reps on the dips with my arms on fire.
Also decided to put on my wrist wraps for the 2-5 sets due to my wrist starting to hurt somehow.

Kroc Rows
Left Arm: 65 x 23
Right Arm: 65 x 23

No right bicep issues this time.
Felt good to do but just tough.
Goal was 30 reps but ran out of gas.

Had a very long day yesterday and was not able to get enough rest and recovery time from the OHP session the other day.
6 solid hours of rest before today’s workout session but definitely needed much more!
Woke-up very tired and was still not 100% by the time I started my workout and felt somewhat tired still.
I was at least able to complete my minimum requirements for the day on my main lift.
Hopefully I stop this cycle of not getting enough rest soon.

PS:
I am thinking of getting myself two 45 lb plates and a rucksack to carry them on.
I walk my dogs multiple times a day and I think it would be a good conditioning to have a heavy pack while walking them.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Power Clean:
Squat Warm-up Sets:
Bar x (2×5)

Power Clean Warm-up Sets:
55 x 5
70 x 5
85 x 3

Work Sets:
90 x 5
105 x 5
115 x 6 (1RM = 138)

Started my session with an empty bar squats just to get my body to wake up a bit and also to continue to have some extra practice doing squats.
I had a weird experience while doing cleans today, maybe due to my lack of sleep and fatigue.
While doing the cleans, it felt like the bar would just easily jump to my shoulders from the second pull.
Had an issue with trying to get a smooth transition from the 1st pull to the 2nd pull.
Also did not feel as hard to do today compared to my past session.
Think my form is OK too.
But because of my tiredness the whole session felt like a weird dream.
I was happy to at least get today’s goal of 6 reps on the top set.
I felt like I possibly could have done 1 or 2 more but didn’t want to empty my tank even more before the next lift.
At least I broke even on my current 1RM!

Deadlift:

Warm-up Sets:
140 x 5
170 x 5
205 x 3

Work Sets:
225 x 5
255 x 5
290 x 6 (1RM = 348)

First 2 work sets felt fine.
I really wanted to try to break even with my last 1RM by attempting 10 reps on the top set.
Failed to reach today’s goal because I started feeling that my lower back maybe rounding a bit in the middle of the top set and I was really feeling fatigued.
I could probably had pulled another rep at least but I did not want to accidentally hurt myself so I stopped.
After watching today’s lift, I was surprised that my form was not bad at all!
It still took the rest of my energy though.

Assistance Exercises:

BBB Squat:
(50% of Training Max)

145 x 10
145 x 9
145 x 9
145 x 8
145 x 8

Was originally planning to superset the BBB Squat with the ab wheel but I was running out of time at the gym and I was also really tired!
Unfortunately not able to complete the 10 reps I wanted to do on each set.
Combination of feeling completely fatigued and form deteriorating made me decide to better be safe than sorry and just do as much as I can correctly.
Gave myself around 1-3 minute rest between each set.

Ab Wheel:
5 x 10

I had to get out of the gym early so I can bring my son to school.
I decided to do the ab wheel after I did that and walk my 2 dogs at least 2 miles.
30 second break between each set and it burned so good!

Another workout after work.
Had around 7 hours of decent sleep before I went to work but by the time I arrived at the gym I was slightly tired from the long night before.
Starting Cycle 2 with a decent but not stellar session.
Looks like I started this cycle with not enough rest again.
Also started a Calorie/Carb Cycling Diet that I did while doing Stronglifts to cut some of the fat I have accumulated again.
Hope it doesn’t slow down my progress too much.

Pre-workout Warm-ups:

Foam Rolling
Agile 8
Static/Dynamic Stretching

Main Lift:

Squat Warm-up Sets:
Bar x (2×5)

Power Clean Warm-up Sets:
80 x (3×3)

OHP Warm-up Sets:
Bar x (2×5)
55 x 5
70 x 5
85 x 3

Work Sets:
90 x 5
105 x 5
115 x 6 (1RM = 138)

Started my warm-up sets with an empty bar squats then some light cleans to wake my body up.
Not really happy with my form on today’s overhead press session.
Also wanted to do 10 reps on the top set to beat my last 1RM but failed.
At least I was able to get the minimum reps needed for the session.
Need to review this lift for next session as I know I can do better.

Assistance Exercises:

BBB Bench Press superset with Pull/Chin-ups
(50% of Training Max)

BP: 110 x 10
Pull-ups: BW x 10
-
BP: 110 x 10
Chin-ups: BW x 10
-
BP: 110 x 10
Pull-ups: BW x 10
-
BP: 110 x 10
Chin-ups: BW x 8
-
BP: 110 x 10
Pull-ups: BW x 6

First 3 sets felt easy enough but it started to burn on the 4th and 5th set.
Rest time between each superset was 2-3 minutes each.
Arms just couldn’t take it anymore on the last 2 sets of Pull/Chin-ups and was unable to do the 10 reps goal each on those sets.

BB Curls:
65 x 10
65 x 8
65 x 6

Should have started much lighter on this considering how tired I am.
Arms really died and felt like jello after I completed this.

After reading an article by Jim Wendler about the 3 month Boring But Big Challenge, it gave me an idea on how to continue my 5/3/1 program.
Article can be found here: http://www.t-nation….month_challenge

What I plan to do is run everything the same but switch the placement of the BBB Lifts.

On OHP Day I will do BBB Bench Press instead of BBB OHP superset with Chin/Pull-ups.
On PC/DL Day I will be doing BBB Squat instead of BBB Deadlifts with Ab Wheel.
On Bench Press Day I will be doing BBB OHP instead of BBB Bench press superset with Dips then a set of Kroc Rows on each arm.
On Squat Days I will be doing BBB Deadlift instead of BBB Squats with GHR or Hanging Leg Raise.

I think this will make the program more interesting and I will be able to do squats at least 1 more time for the work week.