deadlift wod 12072016


  • 5×135#x2
  • 5×155#
  • 3×175#
  • 10×195#x4
  • 18×195#

Front Squat

  • 5×45#
  • 5×65#
  • 5×90#
  • 5×105#
  • 5×120#x3

Leg Extension

  • 10×50#
  • 10×90#
  • 10×110#x3

Preacher Machine

  • 5×30#
  • 5×50#
  • 8×70#x3


High rep deadlifts are no fun, even if they are light. 18 reps of deadlift is just nuts. My muscles definitely could have handled more reps, but my grip and blood pressure didn’t want to oblige. The deadlifts made me sick to my stomach for the rest of the workout. The front squats felt good and so did the leg extensions, but by the time I was at the preacher station, I felt like I was going to pass out in a puddle of vomit and so called it there without doing abs. I will bust out the ab wheel tomorrow morning to get that work done.



bench press wod 12052016

Bench Press

  • 8×45#
  • 8×65#
  • 8×85#
  • 3×95#
  • 10×115#x4
  • 22×115#

Incline Bench

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×95#
  • 5×110#x3

Barbell Row

  • 8×45#
  • 8×95#
  • 8×115#x5

Band Triceps Pushdown

  • 10×15#
  • 10×30#
  • 15×50#x3


Back in action. As a reminder, this begins a cycle of hypertrophy focused work. The bench press felt pretty easy and even stopping 2-3 reps shy of failure, I busted out 22 reps. I am keeping the weight the same for my incline bench since I cut my last cycle short. The barbell rows felt good; I wanted to match the weight on the bench. I finished off with some triceps work.

I will be back in the gym for the rest of the week.


deload military press wod 12012016

Military Press (5/3/1)

  • 5×45#
  • 5×65#
  • 5×80#
  • 5×95#

Close Grip Bench Press

  • 5×45#
  • 5×75#
  • 5×90#
  • 5×110#x3

Yates Row

  • 8×95#x3

Band Pull Aparts

  • 8×15#
  • 8×30#
  • 8×50#x3


A quick, easy military press workout. Everything felt good, including my shoulder (good news). My abs are still sore from the ab wheel from Tuesday, so I think I need to start including that in my weeks moving forward.

deload deadlift wod 11292016

Deadlift (5/3/1)

  • 3×135#
  • 3×185#
  • 3×205#
  • 3×235#
  • 3×270#

Front Squat

  • 5×45#
  • 5×60#
  • 5×70#
  • 5×85#x3

Fat Farmer’s Suitcase Carry

  • 30 feet x 102# x3

Barbell Curl

  • 8×45#x4

Ab Wheel Rollout (from knees)

  • 8xBWx3


Deload deadlift felt good. I chose to do the heaviest deload option for the deadlift; its been awhile since I have deadlifted so I wanted a little heavier weight on. Front squats are moving to deadlift day; since I am moving my upper back work to the pressing days, this is turning into a lower body day. I added a fat bar farmer’s walk just because I could. Not terribly heavy, but limited by grip here. I curled an empty bar to get some blood flow into my biceps then finished off with some easy ab wheel rollouts.

goals checkin

Despite a rough finish to cycle 5, I wanted to check in on my goals. The 3×3 week of this cycle was really good, despite the issues at the end. Here’s how much progress I’ve had so far:

Lift Cycle 1 Cycle 5 Difference
Back Squat 283.61 302.11 18.50
Bench Press 179.97 208.96 28.99
Deadlift 326.77 370.41 43.64
Military Press 145.81 163.31 17.50

The squat is moving slowly but surely, as is the military press. The bench and the deadlift are really moving nicely. In my head, I have a 4 plate deadlift and a 2 plate bench press as milestones that I’d like to reach by the end of the year so I am glad that I am mostly on target there.

I have also been tracking how I compare to various milestones in terms of strength standards, that you can read about here. The milestones I am referring to are (in pounds):

Milestone Squat Bench Deadlift Press
Novice 301.908 202.769 323.328 128.758
Needs-some-work 362.289 243.323 387.994 154.510
Not-to-Shabby 422.671 283.876 452.660 180.262
Solid 483.052 324.430 517.325 206.013
Formidable 543.434 364.984 581.989 231.765
Outstanding 603.815 405.538 646.657 257.516
Ridiculous 664.197 446.092 711.322 283.268

Now, these are my lifts at my maximum muscular potential, which I am not really close to just yet. My current lifts are categorized as follows:

  • Squat. Needs some work. 60.17 pounds from next milestone
  • Bench Press. Needs some work. 34.36 pounds from next milestone
  • Deadlift. Needs some work. 17.54 pounds from next milestone
  • Military Press. Not-too-shabby. 16.95 pounds from next milestone

Lean Body Mass

Given the Thanksgiving holiday, I’ll wait to check in on this until the end of the next cycle since I fell off the wagon pretty hard ­čÖé

Upcoming Work

This week, I am going through a deload/reload week. At the end of cycle 5, I started experiencing a lot of pain and discomfort in pretty much all my joints, so I needed to back off a bit. I think volume was just too high. To adjust for this, I am going to reduce my number of workouts to 4.

I am also going to focus on hypertrophy for a few phases. Basically, I am going to use the hypertrophy blocks from the Juggernaut Method before jumping back in to 5/3/1. Two months of hypertrophy work will hopefully set me up for bigger lifts when I jump back into strength work.

The first cycle will be a 10 rep wave. The second will be an 8 rep wave. To get an idea of loading, here’s how my squat will look:



deload bench press wod 11282016

Bench Press (5/3/1)

  • 10×45#x2
  • 5×70#
  • 10×90#
  • 8×110#
  • 6×130#

Incline Bench Press

  • 8×45#
  • 5×55#
  • 5×65#
  • 5×80#x3

Barbell Rows

  • 12×45#
  • 12×95#x4

Band Triceps Pushdowns

  • 12×15#
  • 10×30#
  • 8×50#x3

Band Face Pulls

  • 15×15#x3


This is more or less a reload week. After some aches and pains and generally not feeling great, and being busy for the holiday, I have been working on recovery workouts but otherwise haven’t touched a barbell since my last bench workout.

The deloaded bench felt good. The incline felt light. The rows felt decent. Since I’m lifting at home instead of the gym this week, I used some bands for isolation work to finish off… just to pump some blood into my shoulders and triceps. Overall, felt good to be going again.

For this week, I am going to be very light on my carbs (incidental carbs from vegetables, protein shakes, and milk) since I only have light workouts.

I will work on a post reflecting on cycle 5 sometime today, so stay tuned.



bench press wod 11222016

Bench Press (5/3/1)

  • 10×45#
  • 5×75#
  • 5×90#
  • 3×110#
  • 5×135#
  • 3×155#
  • 5×175#
  • 1×180#
  • 1×185#
  • 3×135#x3

Lat Pulldown

  • 8×60#
  • 8×80#
  • 8×100#
  • 8×120#
  • 8×140#x4

Triceps Pushdown

  • 8×20#
  • 8×30#
  • 8×40#
  • 8×50#x4


Just a light workout today to try to finish off this last cycle before I deload. The bench was a rep PR but not an all time PR. The goal was 7 reps but rep 5 was a grinder and didn’t think I have a 6th in me. I didn’t really take care of my diet over the weekend, so I think that hurt the lift. The 185# lift is the heaviest single I’ve lifted so far though, so that’s good. Generally, all the weights felt way heavier than they should have. The lat pulldowns felt pretty good; maybe my back has been tired from deadlifting so moving these to a pressing day will make me better at them. I finished with tricep work just to get some blood in my triceps, but otherwise kept it quick.