Just checking in...

It's been a while, so I thought I'd check in. I've just finished another cycle and tested my true 1-rep maxes on the big three. My new grand total: 950! (270 bench, 315 squat, 365 deadlift)

Granted, still nothing to brag about when compared to the big boys, but I'm extremely happy with my progress over the last year. I should hit my 1000-pound total goal in a few short months.

Also, I thought I'd comment on my assistance work a bit. For the last three or four weeks, I've been incorporating Crossfit-style work into my assistance exercises. Sometimes I'll do the WOD, if it happens to line up with what I'm doing that day; other days, I just make it up as I go. The general goal here being conditioning work, as well as speed work. This seems to be going really well, and it gives me a bit of variety, which is a plus. Also, the work on the olympic lifts seems to be doing good things to my squats and deadlifts.

One thing worth mentioning here is that the metcon-based workouts have exposed a serious deficiency in my previous training. Working hard for 20-30 seconds at a time on a relatively heavy set is one thing; working hard for 3+ minutes is a completely different beast. I feel like this type of assistance work, in addition to the powerlifting-style template, is really working out well and will serve to make me more well-rounded.

Break time

So, I'm going to take a bit of a break from the blog. I'm still going to work out with the same frequency and intensity, and I'll still keep track of my exercises, I'm just going to stop posting for a bit. The blog served it's initial purpose, and that was to keep me honest and on track. I wanted to be accountable if I slipped. So far, I've surpassed some goals, and changed others. I'll probably check in from time to time, just to keep a record of where I'm at, but I'm not going to post every single workout.

My experiment with 5/3/1 was a huge success. I've been bulking since just before February, and I've put on right at 10 pounds. However, my max in the four lifts have gone up over 150 pounds. Not a bad trade! I'm going to take some time now and cut back down slowly while trying to maintain strength. I'm going to stick with 5/3/1 to do it, but I'll be messing around some with my assistance work. I'll probably test my 1RM every other cycle, and check in here when I do so. Until then...

6/18/12

C5W3

Deadlift
240 * 5
275 * 3
315 * 1 (!)
335 * 1 (!)
355 * 1 (!)

6/16/12

C5W3

Bench
200 * 5
225 * 3
250 * 1
265 * 1 (!)

6/15/12

C5W3

Squats
220 * 5
245 * 3
275 * 1
295 * 1 (!)
305 * 1 (!)

Just going for maxes this week. Very stoked about getting over 300 pounds!

6/13/12

C5W2

OHP
125 * 3
130 * 3
140 * 3 + 1

Bench @ 55%
145 * 10/10/10/10/10

Row
115 * 10/10/10/10/10

Preacher curls
70 * 10/10/10

Incline bench
115 * 10/10/10

Reverse fly
15s * 10/10/10

6/11/12

C5W2

Deadlift
255 * 3
270 * 3
290 * 3

Squat @ 55%
155 * 10/10/10/10/10

Crunch machine
125 * 15/15/15/15/15

6/9/12

C5W2

Bench
210 * 3
225 * 3
240 * 3

OHP @ 55%
85 * 10/10/10/10/10

Pulldowns
140 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdowns
150 * 10/10/10

Face pulls
70 * 10/10/10

6/8/12

C5W2

Squats
230 * 3
245 * 3
260 * 3

Deadlifts @ 55%
175 * 10/10/10/10/10

Crunches (incline) * 15/15/15/10/10

6/4/12

C5W1

Missed a couple days due to sickness, but I'll catch up eventually. 8-)

Deadlift
240 * 5
255 * 5
270 * 5

Squats @ 50%
140 * 10/10/10/10/10

Crunch machine
140 * 15/15/15/15/15

5/28/12

C5W1

Squats
220 * 5
230 * 5
245 * 5 + 1

Deadlifts @ 50%
160 * 10/10/10/10/10

Crunches * 15/15/15/15/15

5/25/12

C4W4

Deads
185 * 5
200 * 5
220 * 5

Squats
135 * 15/15

Crunch machine
110 * 30/30

5/23/12

C4W4

Bench
155 * 5
170 * 5
180 * 5

OHP
75 * 15/15

Pulldowns
100 * 15/15

Curls
50 * 15/15

Tricep pushdowns
120 * 15/15

Face pulls
50 * 15/15

5/21/12

C4W4

Squats
170 * 5
180 * 5
200 * 5

Deadlifts
135 * 15/15

Crunches * 20/20

5/19/12

C4W3

OHP
115 * 5
130 * 3
145 * 1 + 2

Bench @ 60%
155 * 10/10/10/10/10

Rows
135 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdowns
150 * 10/10/10

Face pulls
70 * 10/10/10

5/18/12

C4W3

Deadlifts
230 * 5
265 * 3
295 * 1 + 1

Squat @ 60%
170 * 10/10/10/10/10

Crunch machine
155 * 15/15/15/15/15

5/16/12

C4W3

Bench
195 * 5
220 * 3
245 * 1 + 2

DB OHP @ 60%
90 * 10/10/10/9/7/4

Pulldowns
130 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdown
140 * 10/10/10

Face pulls
60 * 10/10/10

5/14/12

C4W3

Squats
210 * 5
240 * 3
265 * 1 + 1

Deads @ 60%
185 * 10/10/10/10/10

Crunches * 20/20/20/20/20

5/13/12

C4W2

OHP
120 * 3
130 * 3
135 * 3 + 3

Bench (DB) @ 55%
150 * 10/10
140 * 10/8/8/4

Rows
115 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdowns
140 * 10/10/10

Face pulls
60 * 10/10/10

5/11/12

C4W2

Deads
250 * 3
265 * 3
280 * 3 + 1

Squat @ 55%
155 * 10/10/10/10/10

Crunch machine
155 * 15/15/15/15/15

5/9/12

C4W2

Bench
210 * 3
220 * 3
235 * 3 + 1

OHP @ 55%
85 * 10/10/10/10/10

Pulldowns
130 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdowns
140 * 10/10/10

Face pulls
60 * 10/10/10

5/7/12

C4W2

Squats
225 * 3
240 * 3
250 * 3 + 2

Deads @ 55%
170 * 10/10/10/10/10

Twisted crunches * 20/20/20/20/20

5/5/12

C4W1

OHP
115 * 5
120 * 5
130 * 5 + 2

Bench @ 50%
135 * 10/10/10/10/10

Row
115 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdown
140 * 10/10/10

Face pulls
60 * 10/10/10

5/4/12

C4W1

Deads
230 * 5
250 * 5
265 * 5

Squat @ 50%
140 * 10/10/10/10/10

Machine crunch
155 * 15/15/15/15/15

5/2/12

C4W1
Bench
195 * 5
210 * 5
220 * 5

OHP @ 50%
75 * 10/10/10/10/10

Pulldowns
130 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdown
140 * 10/10/10

Face pulls
60 * 10/10/10

4/30/12

Going into my fourth cycle this week. The leg days are starting to feel pretty heavy. If I keep on progressing with the recommended weight increases, I'll hit a big goal by the end of the year: a 1,000 pound total for the big three. I'm not going to rush it though; just keep training hard...I've got it in my sights now. 8-)

My new 1RMs for the lifts this cycle:
Squat: 280
Bench: 260
Deadlift: 310
OHP: 150

C4W1

Squat
210 * 5
225 * 5
240 * 5 + 1

Deads @ 50%
155 * 10/10/10/10/10

Twisted crunches * 20/20/20/20/20

4/25/12

C3W3

OHP
warmup
110 * 5
125 * 3
140 * 1 + 3

Bench
155 * 10/10/10/10/8

Pulldowns
130 * 10/10/10/10/10

Curls
70 * 10/10/10

Tricep pushdown
140 * 10/10/10

Reverse fly
15s * 10/10/10

4/24/12

C3W3

(No posts for a bit because we just bought our first house! Did lots of deadlifting over the weekend. 8-)

Deads
warmup
225 * 5
255 * 3
285 * 1 + 2

Squats
155 * 10/10/10/10/10

Twisted crunches * 20/20/20/20/20

4/18/12

C3W3

Bench
warmup
190 * 5
215 * 3
240 * 1 + 2

OHP
95 * 10/10/10/10/10

Row
115 * 10/10/10/10/10

Hammer curl
35s * 10/10/10

Tricep pushdowns
140 * 10/10/10

Face pulls
60 * 10/10/10

4/16/12

C3W3

Squats
warmup
200 * 5
230 * 3
255 * 1 + 3

Deadlifts
155 * 10/10/10/10/10

Plank * 30s/30s/30s/30s/30s

4/14/12

C3W2

OHP
warmup
115 * 3
125 * 3
130 * 3 + 3

Bench
155 * 10/10/10/10/10

Chins/pulldowns
BW * 10
130 * 10/10/10/10

Curls
70 * 10/10/10

Tricep pushdowns
140 * 10/10/10

Face pulls
70 * 10/10/10

4/13/12

C3W2

Deadlifts
warmup
240 * 3
255 * 3
270 * 3

Squats
135 * 10/10/10/10/10

Crunch machine
170 * 10/10/10/10/10

4/11/12

C3W2

Bench
warmup
205 * 3
215 * 3
230 * 3

OHP
75 * 10/10/10/10/10

Row
95 * 10/10/10/10/10

Curl
70 * 10/10/10

Tricep extension
140 * 10/10/10

Face pulls
50 * 10/10/10

4/9/12

Cycle 3, week 2

Squats
warmup
215 * 3
230 * 3
245 * 3 + 2

185 * 6/6/6/6/8

Crunch machine
155 * 15/15/15/15/15

4/7/12

Cycle 3, week 1

OHP
warmup
110 * 5
115 * 5
125 * 5 + 3

Shrugs
205 * 10/10/10/10/10

DB press
35s * 10/10/10/10/10

Curl
80 * 10/10/10/10/10

Lateral raise
20s * 10/10/10/10/10

4/6/12

Cycle 3, week 1

Deadlifts
warmup
225 * 5
240 * 5
255 * 5 + 2

Chins
BW * 8/8/6

Bent over rows
115 * 10/10/10/10/10

Seated cable row
120 * 10/10/10/10/10

4/4/12

Cycle 3, week 1

Bench
warmup
190 * 5
205 * 5
215 * 5 + 2

Decline
155 * 10/10/10/10/10

Flys
35s * 10/10/10/10/10

Tris
150 * 8/8/8/8/8

4/2/12

Cycle 3, week 1

Squats
warmup
200 * 5
215 * 5
230 * 5 + 3

145 * 10/10/10/10/10

Knee raises * 10/10/10/10/10

Cycle 2 recap

I'm really enjoying this routine. I like having the flexibility to tailor the accessory and vary things a bit, while still having a strict regiment for the main lifts.

I think my numbers for this cycle were pretty much spot on, so I'm going with the recommended bump on all the lifts for the next cycle. I am tweaking one small thing: on the accessory stuff, I'm going to try out a progression similar to the main lifts, but still oriented more towards hypertrophy. So, during week 1, I'm going to shoot for 5 sets in the 8-10 rep range; 5 sets in the 6-8 rep range for week 2; 5 sets in the 3-6 rep range for week 3; and I'm sticking with 2 sets of ~15 for the deload week.

My starting numbers for the next cycle are:
Squat: 270
Bench: 255
Dead: 300
OHP: 145

3/31/12

Cycle 2, week 4

OHP
warmup
85 * 5
90 * 5
100 * 5

Shrugs
135 * 15/15

DB press
30s * 15/15

Curl
60 * 15/15

Lat raise
15s * 15/15

3/30/12

Cycle 2, week 4

Deadlift
warmup
175 * 5
185 * 5
200 * 5

Chins
100 * 15/15

Bent over rows
95 * 15/15

Pullups
80 * 15/15

3/28/12

Cycle 2, week 4

Bench
warmup
150 * 5
165 * 5
175 * 5

Dips
+0 * 15/15

Flys
20s * 15/15

Tricep extensions
100 * 15/15

Decline
135 * 15/15

3/27/12

Cycle 2, week 4

Squats
warmup
155 * 5
170 * 5
180 * 5

95 * 15/15

Crunch machine
125 * 30/30

Calf press
240 * 15/15

3/24/12

Cycle 2, week 3

OHP
warmup
105 * 5
120 * 3
135 * 1 + 3

Shrugs
275 * 5/5/5
185 * 10/10

DB press
55s * 5/5/5
40s * 10/10

EZ bar curl
100 * 5/5/5
70 * 10/10

Lateral raise
25s * 6/6/6
15s * 10/10

3/23/12

Cycle 2, week 3

Deadlifts
warmup
215 * 5
245 * 3
275 * 1 + 1

Chins
BW * 8/8/8/8/6

Bent over rows
155 * 6/6/6/6/6

Seated row
140 * 6/6/6/6/6

3/21/12

Cycle 2, week 3

Bench
warmup
185 * 5
215 * 3
240 * 1 + 2

Decline
135 * 10/10/10/10/10

Flys
40s * 8/8/8/8/8

Tricep extension
160 * 8/8/8/8/8

Dips
BW * 10/10/10/10/10

3/19/12

Cycle 2, week 3

Squats
warmup
195 * 5
220 * 3
245 * 1 + 3

185 * 5/5/5/5/5

Twisted crunches
10/10/10/10

3/17/12

Cycle 2, week 2

OHP
warmup
110 * 3
120 * 3
125 * 3 + 5

Shrugs
225 * 10/10/10/10/10

DB press
55s * 5/5/5/5/5

EZ bar curl
90 * 6/6/6/6/6

Lateral raise
30s * 5/5
25s * 5/5/5

3/16/12

Cycle 2, week 2

Deadlifts
warmup
230 * 3
245 * 3
260 * 3 + 1

Chins
+25 * 5/5/5
BW * 5/5

GMs
135 * 5/5/5/5/5

Rows
135 * 8/8/8/8/8

Pullups
150 * 5/5/5/5/5

3/14/12

Cycle 2, week 2

Bench
warmup
200 * 3
215 * 3
225 * 3 + 3

Decline
185 * 5/5/5/5/5

Flys
40s * 8/8/8/8/8

Tricep extension
160 * 8/8/8/8/5

Dips
+25 * 5/5/5/5/5

3/13/12

Cycle 2, week 2

Squats
warmup
210 * 3
220 * 3
235 * 3 + 3

185 * 5/5/5/5/5

Crunch machine
155 * 15/15/15/15/15

3/10/12

Cycle 2, week 1

OHP
warmup
105 * 5
110 * 5
120 * 5 + 3

Shrugs
185 * 10/10/10/10/10

DB press
40s * 10/10/10/10/10

EZ bar curl
70 * 10/10/10/10/10

Lateral raise
20s * 10/10/10/10/9

3/9/12

Cycle 2, week 1

Deadlift
warmup
215 * 5
230 * 5
245 * 5 + 1

Chins
BW * 8/8/8/6/5

GMs
95 * 10/10/10/10/10

Bent over row
115 * 10/10/10/10/10

Pullups
110 * 10/10/10/9/8

3/7/12

Cycle 2, week 1

Bench
warmup
185 * 5
200 * 5
215 * 5 + 2

Incline bench
115 * 10/10/10/10/10

Dips
BW * 10/10/10/10/10

Flys
35s * 8/8/8/8/8

3/5/12

Cycle 2, week 1

Squats
warmup
195 * 5
210 * 5
220 * 5 + 3

135 * 10/10/10/10/10

Leg press
320 * 10/10/10/10/10

Crunch machine
125 * 20/20/20/20/20

3/3/12

Cycle 1, week 4

OHP
warmup
80 * 5
90 * 5
95 * 5

Shrugs
135 * 15, 15

DB press
30s * 15, 15

EZ bar curl
50 * 15, 15

Lateral raise
15s * 15, 15

Hammer curl
20s * 15, 15

Rev fly
10s * 15, 15

Glad deload week is over.
Just for the record, my starting points for the next cycle are:
Squat: 260
Bench: 250
Deadlift: 290
OHP: 140

3/2/12

Cycle 1, week 4

Deadlift
warmup
160 * 5
170 * 5
185 * 5

Chins
BW * 10, 10

Bent over row
95 * 15, 15

GMs
65 * 15, 15

Pullups
80 * 15, 15

DB row
45 * 15, 15

Seated row
70 * 15, 15

2/29/12

Cycle 1, week 4

Bench press
warmup
145 * 5
155 * 5
170 * 5

Incline DB
100 * 15, 15

Flys
20s * 15, 15

Dips BW * 15, 15

Tricep extensions
100 * 15, 15

Decline bench
115 * 15, 15

2/27/12

Cycle 1, Week 4

Squats (deload)
warmup
145 * 5
155 * 5
170 * 5
115 * 15, 15

Leg press
270 * 15, 15

Leg extension
95 * 15, 15

Leg curl
95 * 15, 15

Oblique machine
75 * 15, 15

Crunch machine
125 * 25, 25

2/25/12

Cycle 1, Week 3

Overhead press
warmup
100 * 5
115 * 3
130 * 1
140 * 1 (!)

Upright row
65 * 10, 10, 10, 10

DB shoulder press
40s * 10, 10, 10, 12

EZ bar curl
70 * 10, 10, 10, 10

Lateral raise
20s * 10, 10, 10, 10

Hammer curl
35s * 10, 10, 10, 8

Reverse fly
15s * 10, 10, 10, 10

Happy with the PR on OHP. Going to use 140 for the next cycle. Next week is a deload week; I'm sure my lower back will be happy after yesterday's big PR.

2/24/12

Cycle 1, Week 3

Deadlifts
warmup
200 * 5
225 * 3
250 * 1
275 * 1 (!)
300 * 1 (!)

Chins
BW * 8, 7, 7, 6

Deadlifts
135 * 10, 10, 10

Bent over row
135 * 10, 10, 10, 9

Pullups
110 * 10, 10, 10, 10

DB row
65s * 10, 10, 10, 10

Seated row
90 * 10, 10, 10, 10

Big PR on deads today. After hitting 275, I was pretty sure I had plenty more in me. It slowed quite a bit around knee level, then went up smooth after that. I'm going to use 300 as my 1RM next cycle.

2/22/12

Cycle 1, Week 3

Bench press
warmup
180 * 5
205 * 3
230 * 1
250 * 1 (!)

Incline bench press
115 * 12, 12, 12, 12

Dips
+25 * 8, 8, 8, 8

Flys
30s * 11, 11, 11, 11

Tricep extension
140 * 11, 11, 11, 11

Decline bench
135 * 10, 10, 10, 7

I probably could have gone 255, maybe even 260. Shoulda, coulda, woulda... I'll be using 250 as my 1RM next cycle.

2/20/12

Cycle 1, Week 3

Squats (75/85/95%)
warmup
180 * 5
205 * 3
230 * 1
250 * 1 (!)
260 * 1 (!)

Hack squats
90 * 10, 10, 10, 10

Leg press
320 * 10, 10, 10, 10

Leg extension
105 * 12, 12, 12, 12

Leg curl
105 * 12, 12, 12, 12

Twisted crunches * 15, 15

Calf press
300 * 15, 12

Very happy with squats today. I think I could have easily grabbed 270, but I wanted to end on a high note. I'll be using 260 as my 1RM for squats next cycle.

2/18/12

Cycle 1, Week 2, Day 4

OHP
warmup
110 * 3
115 * 3
120 * 3 + 7 (!)

Upright row
55 * 10, 10, 10, 10

DB shoulder press
40s * 10, 10, 10, 10

Preacher curl
70 * 10, 10, 10, 10

Lateral raise
20s * 10, 10, 10, 10

Hammer curl
35s * 10, 10, 10, 10

Reverse fly
15s * 10, 10, 10, 10

Front raise
45 * 10, 10

Looking forward to maxing out next week. 8-)

2/17/12

Cycle 1, Week 2, Day 3

Deadlifts (80/85/90%)
warmup
210 * 3
225 * 3
240 * 3 + 3

GMs
95 * 10, 10, 10, 10

Chins
BW * 8, 7, 7, 7

Bent over rows
135 * 10, 10, 9, 8

Pulldowns
110 * 10, 10, 10, 10

DB rows
65s * 10, 10, 10, 10

Seated row
90 * 10, 10, 10, 10

2/15/12

Cycle 1, Week 2, Workout 2

Weight: 199

Bench press (80/85/90%)
warmup
190 * 3
205 * 3
215 * 3 + 4

Inc DB press
60s * 12, 10, 10, 8

Flys
30s * 10, 10, 10, 10

Dips
BW * 12, 12, 10, 10

Tricep extensions
140 * 10, 10, 10, 10

Shrugs
225 * 10, 10, 10, 10

2/13/12

Cycle 1, Week 2, Day 1

Squat day. Went good; very happy with how easy the reps went up.

Squats (80/85/90%)
warmup
190 * 3
205 * 3
215 * 3

Hack squats
90 * 10, 10, 10, 10

Leg press
320 * 10, 10, 10, 10

Leg extension
105 * 12, 12, 12, 12

Hamstring curls
105 * 12, 12, 12, 12

Knee raises * 15, 15, 15

So far, squat day is the only day that is not making me sore. I am taking that as a sign that I need a touch more volume. Next week, I may put in another set or two of squats at 50%; can't get enough squat practice. 8-)

2/11/12

Cycle 1, Week 1, Day 4

OHP day.

OHP
warmup
100 * 5
110 * 5
115 * 5 + 6

Upright row
45 * 10, 10, 10, 10

DB shoulder press
40s * 10, 10, 10, 10

EZ bar curl
80 * 10, 10, 10, 10

Lat raise
20s * 10, 10, 9, 8

Hammer curl
35s * 10, 8, 8, 8

Reverse flys
15s * 10, 10, 10, 10

I am really enjoying this routine. I can definitely tell that I'm not used to the volume, as I've been fairly sore this week, and usually I have very little DOMS.

Next week is the 3s, which are done at 80, 85, and 90%.

My birthday

I told myself that today I would upload pictures to show my progress. So, without further adieu...

Here I was on August 23rd, at 247.6 pounds. (I had lost 13 pounds at this point...)

Here I am just a few minutes ago, at 199.4...

(Yeah, I know...it's one of those pics. Trust me, had someone else been here to take it, I wouldn't have resorted to the cell-phone-in-the-mirror thing.)
Overall, I'm very happy with my progress. I've come a long way from the couch potato me from a year ago. Now comes the fun part; putting the weight back on. 8-)

2/9/12

Cycle 1, Week 1, Day 3

Weight:
199.0

Deadlift day.

Deadlift (75/80/85%)
warmup
200 * 5
210 * 5
225 * 5 + 3

Bent over rows
135 * 10, 10, 10, 8

Good mornings
95 * 10, 10, 10, 10

Chins
BW * 8, 7, 6, 5

Pulldowns
130 * 10, 8, 7, 6

DB rows
65 * 10, 10, 10, 10

Seated row
105 * 10, 10, 10, 10

2/8/12

Cycle 1, Week 1, Day 2

Weight:
199.6

Today was bench day. All the reps went up pretty smooth, though I wish I could've squeezed one more out on the last set. Maybe next time.

Bench (75/80/85%)
warmup
180 * 5
190 * 5
205 * 5 + 3

DB press
150 * 10, 6
130 * 8, 6 (do 120 next time; this was a bit much)

Flys
30s * 10, 10, 10, 10

Dips
BW * 10, 10, 10, 10

Tricep extensions
140 * 10, 10, 10, 7

Shrugs
135 * 10
225 * 10, 10, 10, 10

2/6/12

 Cycle 1, week 1, workout 1

Ok, so a little preamble. I'm already loving this new routine. Going in to the gym with a single workout in mind is awesome. Today was squats, and I knew I'd be hitting squats hard, and doing some squat assistance exercises; and the assistance exercises are pretty flexible. It looks like I'll get the same volume, just on different days than I did before.

So, for those that care and didn't read, week 1's workouts consist of three sets of 5 @ 75%, 80%, and 85% of your 1RM.

The last set of the main lift, you are supposed to go all out (except on the deload week), so I'll list any extra reps I do as well.

Squats
warmup
180 * 5
190 * 5
205 * 5 + 4

Hack squats
90 * 10, 10, 10, 10

Leg press
270 * 10, 10, 10, 10

Leg extensions
95 * 10, 10, 10, 10

Leg curls
95 * 10, 10, 10, 10

Knee raises * 15, 15, 15

HCT-12 recap

Here are the brief results of using a slightly modified HCT-12 routine over the last 4 months.

Squat 6RM went up about 20 pounds, from 185 to 205.
Bench press 6RM went up about 5 pounds, from 210 to 215.
Deadlift 1RM went up about 20 pounds, from 245 to 265.
Overhead press 6RM went up about 10 pounds, from 110 to 120.

These don't seem like big numbers, but I'm pretty happy with them. I think the big thing with the deadlift was just practice and form. Squats, in my opinion, are really difficult to improve while losing weight.

Over the course of the next several months, the new program will have me getting much closer to my 1RM every 4 weeks, so my progress will be a little easier to judge. I like the auto-regulation in HCT-12, but the structured approach of 5/3/1 really appeals to me. Getting up to 95% of my 1RM every four weeks will really allow me to judge the weights I've been using, so that I can plan the next cycle. I'm going to start with relatively conservative numbers on my first run, and adjust according to how they feel.

My workout logs should get a bit shorter, as I'm going to stop logging my warmup sets. I feel like I've got a pretty good handle on they type of warmup that works well for me, so recording it in detail seems like a waste. Instead, I'm going to try to keep a little bit more detail about things that are worth mentioning; like how I was feeling that day, which weights need to go up, which things I need to work on, etc.

Monday will be my first day on 5/3/1, and I'm stoked about it.
Just FYI, the figures I'm using for my 1RM for the first cycle:
Bench: 240
Squat: 240
Deadlift: 265
Overhead press: 135

2/4/12

Weight:
200.4

Deadlifts
135 * 6
185 * 3
205 * 3
225 * 2
245 * 1
265 * 1 (!)

Good mornings
45 * 10
95 * 10, 8, 6

Twisted crunches
15, 15

EZ bar curls
60 * 6
80 * 6
100 * 6, 6
110 * 4
70 * 10

Hammer curls
40s * 8
35s * 8
30s * 10

Shrugs
135 * 10
225 * 6
275 * 6
295 * 6, 6
225 * 10

2/3/12

Weight:
200.2

Incline DB
80 * 10
120 * 6
150 * 10, 8, 6
110 * 10

Chest supported row
35 * 10
45 * 6
70 * 6, 6, 6
45 * 10

DB shoulder press
60 * 6
90 * 6
110 * 6, 6, 5

Pullups
100 * 10
BW * 6, 5, 5, 4

Dips
BW * 6
+45 * 6, 4, 3, 2
BW * 10

Pec deck
80 * 10
110 * 6
100 * 6

Rev pec deck
60 * 10
90 * 6
80 * 6

New routine

Now that my weight loss has begun to taper off, I'm ready to start seeing my lifting numbers go up. To help with that, I'm going to start Wendler's 5/3/1 routine next week. I'm choosing this routine for a couple of reasons. First, it has a deload week built in, which my elbows and wrists will be happy about. Also, it is focused on increasing your 1RM in all the core lifts (deadlifts, squats, bench press, and overhead press) every four weeks. You can read more about the program here.

Although this is more of a powerlifting routine, I have set up the assistance exercises with a bodybuilding emphasis like outlined in the article. This should give me plenty of volume, with the major focus being on the main lift of the day.

I'll be sticking with this routine for at least 4-6 months so that I can gauge my progress. If I'm able to consistently increase, then I'll stick with it until I stall.

This weekend, I'll post a short recap of my results with HCT-12.

2/2/12

Weight:
199.8

Squats
45 * 10
95 * 6
135 * 6
185 * 6
205 * 6, 3, 2
185 * 6
135 * 10

Rack pull
135 * 6
185 * 6

Cable pull-throughs
40 * 10
80 * 10

Leg press
180 * 10
270 * 10, 10
180 * 10

Shrugs
135 * 10
225 * 6
295 * 6, 6, 6
225 * 12

Twisted crunches * 15
Knee raises * 15

1/30/12

Weight:
202

Bench press
90 * 10
140 * 6
180 * 3
200 * 2
215 * 6, 3, 3, 2 (!)
180 * 10

Bent over row
95 * 10
135 * 6
155 * 3
165 * 6, 2, 2, 2
135 * 10, 6

Military press
65 * 10
95 * 6
120 * 6, 2, 2, 2
95 * 10

Chins
100 * 10
150 * 6
+20 * 5.5, 2, 2, 1
BW * 7

Decline bench press
135 * 12, 10

DB row
60 * 6
80 * 6
75 * 6, 6

Flys
30s * 6
35s * 6, 6

1/28/12

Weight:
200.4

Squats
45 * 10
95 * 6
135 * 6, 6, 6

Deads
135 * 3
185 * 3
225 * 2
245 * 2

Knee raises * 15, 5
Leg raises * 5, 5

Shrugs
135 * 6
185 * 6
225 * 6
275 * 6
300 * 6, 6
225 * 6
135 * 15

Conc DB curls
30 * 6
35 * 6
40 * 6

Hammer curls
45s * 6, 6
40s * 8
35s * 10

Squat
135 * 20 (!)

1/27/12

Weight:
200.6

Incline DB press
80 * 10
120 * 6
150 * 3
170 * 6
150 * 6
130 * 8

Chest supported row
25 * 10
45 * 6
65 * 6, 4, 4, 4
45 * 10

DB shoulder press
60 * 6
90 * 6
100 * 6
110 * 6, 4, 3, 3
70 * 12

Pullups
100 * 6
140 * 6
BW * 6, 3, 3, 2
BW Chins * 8

Dips
BW * 10
BW+50 * 8, 6
BW * 12, 10

Pec deck
110 * 6
100 * 6
80 * 6

Rev pec deck
90 * 6
80 * 6
60 * 6

DB row
25 * 6
40 * 6
55 * 6
75 * 6, 6

1/25/12

Weight:
200.8

Squats
45 * 10
95 * 6
135 * 3
185 * 3
205 * 6
225 * 2, 2, 2
205 * 2
185 * 6
135 * 6

Deads
135 * 6
185 * 3
205 * 3

Leg press
270 * 10
450 * 6
360 * 6
270 * 6

EZ bar curl
60 * 10
80 * 6
100 * 6, 3, 3
80 * 6
50 * 10

Shrugs
135 * 10
185 * 10
225 * 10
275 * 8
295 * 8, 6 (YAY wrist straps!)

Ready for change. I know I should be really happy that all my main lifts have stayed the same or gone up slightly as I've lost more than 50 pounds. I'm just tired of writing the same numbers in my notebook  week after week. I'm approaching my goal body fat percentage, but it's been tough staying focused.

In the next couple of months, the balance should start tipping the other direction, as my body weight levels off. Then I can really start pushing for bigger numbers. Short term (~6 month) goals: bench 245 for reps, deadlift 275, squat 250 for reps.

1/23/12

Weight:
202.4

Bench
90 * 10
140 * 6
180 * 6
210 * 6, 2, 2, 2 (!)
180 * 10
140 * 10

Bent over row
95 * 10
135 * 6
155 * 6
165 * 5.5, 2, 2, 2 (!)
95 * 12

Military press
65 * 10
95 * 6
115 * 6, 3, 3, 2
65 * 15

Chins
100 * 6
150 * 6
BW+15 * 6, 3, 3, 2 (!)
BW * 8

Decline bench
135 * 10
185 * 6
135 * 10, 8, 10

Row (lever)
90 * 6
140 * 6
160 * 6, 4, 3, 3

1/22/12

Weight:
200.8

Squats
45 * 6
95 * 6
135 * 6, 6

Deadlifts
135 * 6
185 * 3
205 * 2
225 * 1

Knee raises
BW * 15, 15, 15

Hack squats
90 * 10, 10, 10, 10

DB curls
50 * 6
60 * 6
70 * 6
80 * 6
90 * 6
70 * 8

Shrugs
135 * 8
185 * 6
225 * 6 (grip-limited...get some damn straps already!)
185 * 8, 6

Calf raises
300 * 12
270 * 12
240 * 15
210 * 20

1/20/12

Weight:
201.8

Incline DB press
80 * 10
120 * 6
150 * 6
170 * 6
150 * 6
120 * 8

Chest supported row
25 * 10
45 * 6
60 * 6, 6, 6
45 * 10

DB shoulder press
60 * 6
90 * 6
100 * 6
110 * 6, 6, 5, 3
70 * 10

Pulldowns
100 * 6
140 * 6
BW * 4.5, 2
150 * 6
140 * 6
100 * 12

Dips
BW * 10
BW+50 * 6, 3, 3, 2
BW+35 * 6
BW * 12

Flys
50 * 10
60 * 8, 8, 8, 10

Reverse pec deck
80 * 8, 8, 8, 8

1/18/12

Weight:
202.0

Squats
45 * 10
95 * 6
135 * 6
185 * 6
200 * 6, 2, 2, 2
135 * 10

Deadlifts
135 * 6
185 * 3
135 * 3

Knee raises
BW * 15, 15, 15

Leg press
270 * 10
450 * 6, 6
270 * 10

EZ bar curl
60 * 6
80 * 6
100 * 6, 2, 2, 2
60 * 10

Shrugs
135 * 10
185 * 6
225 * 6, 10, 10

Good mornings
45 * 10
95 * 6, 6, 6

1/16/12

Weight:
203.2

Bench press
90 * 10
140 * 6
180 * 6
205 * 6, 2, 2, 2
180 * 6
140 * 10

Bent over row
95 * 10
135 * 6
155 * 6
165 * 5, 2, 2, 1
95 * 12

Military press
65 * 10
95 * 6
115 * 6, 2, 2, 1
95 * 8
65 * 12

Chins
100 * 10
150 * 6
BW * 3
BW+10 * 6, 3, 3, 2
BW * 6, 4

Decline bench
135 * 10
185 * 6
135 * 12

Row (lever)
90 * 10
140 * 6
160 * 6, 6, 5, 4

Cable crossovers
100 * 10
120 * 10

1/14/12

Squats (narrow)
45 * 6
95 * 6
135 * 6, 6, 6

Sumo deadlift
135 * 6
185 * 3
205 * 3

Knee raises
BW * 15, 15, 15

Shrugs
135 * 6
185 * 6
205 * 6
225 * 6, 6, 3, 2 (grip failed)

Preacher curl
70 * 10
90 * 6, 4, 3

Hammer curl
80 * 8, 6, 4
70 * 6
60 * 10
50 * 10

Leg press
90 * 10
180 * 10
270 * 6
360 * 6
450 * 6
540 * 3
450 * 6
360 * 6
270 * 10
180 * 10
90 * 10

1/13/12

Weight:
203.0

Incline DB press
60 * 10
100 * 6
130 * 6
150 * 6
160 * 6, 5, 2, 2
100 * 12

Chest supported row
25 * 10
45 * 6
55 * 6
60 * 6, 6
45 * 12

DB shoulder press
80 * 6
100 * 6
110 * 6, 2, 2, 2
80 * 10

Pulldowns
100 * 6
140 * 6
150 * 6
100 * 12

Dips
BW * 6
BW+45 * 6, 3, 3, 2
BW * 12

Pec deck (fw)
90 * 6
110 * 6, 2, 2, 1
80 * 10

Pec deck (rev)
70 * 6
90 * 6, 2, 2, 2
60 * 10

1/11/12

Weight:
202.6

Squat (wide)
45 * 10
95 * 6
135 * 6
185 * 6
195 * 6, 2, 2, 2
135 * 10

Sumo deadlifts
135 * 6
185 * 3

Knee raises
BW * 15, 15, 15

Preacher curl
60 * 6
80 * 6
100 * 6, 3, 1
60 * 15

Back extensions
BW * 15
BW+25 * 15
BW+45 * 10

Leg press
90 * 10
180 * 10
270 * 6
360 * 6
450 * 6
360 * 6
270 * 10
180 * 10
90 * 10

Since my lower back is feeling really good, I'm going to start doing some good mornings instead of the back extensions. Should let me get a good stretch, as well as hit the hamstrings/glutes a bit.

1/9/12

Weight:
203.4

Bench
90 * 10
140 * 6
180 * 6
190 * 6
200 * 6, 2, 2, 2
140 * 10

Bent over row
95 * 10
135 * 6
145 * 6
160 * 6, 2, 2, 2
95 * 10

Military press
65 * 10
95 * 6
105 * 6
115 * 6, 2, 2
95 * 8

Chins
100 * 10
130 * 6
160 * 6
BW * 6, 3, 3, 2
140 * 10

Decline bench
135 * 6
185 * 6
135 * 12, 10, 8

Row (lever)
90 * 6
140 * 6, 6, 6, 6

1/7/12

Weight:
203.4

Squats
45 * 10
95 * 6
135 * 15

Sumo deadlifts
135 * 10, 10

Knee raises
BW * 15, 15, 15

Leg press
180 * 15, 15

Pulldown (lever)
90 * 15, 15

EZ bar curl
60 * 15, 15

Last deload workout. Back to it next week. 8-)

1/6/12

Weight:
204.2

Incline DB press
60 * 10
100 * 15, 15

Chest supported row
35 * 15, 15

DB shoulder press
80 * 15, 14

Pulldowns
120 * 15, 14

Dips
BW * 15, 11

Pec deck
60 * 15, 15

Pec deck (rev)
50 * 15, 15

1/4/12

Weight:
204.6

Squats (wide)
45 * 10
95 * 6
135 * 15, 15

Twisted crunch
BW * 15

Calf press
255 * 15, 15

Curl
65 * 15, 15

Back extension
BW * 15, 15

Leg press (machine)
220 * 15, 15

1/2/2012

This week is a deload week.

Weight:
204.8

Bench
45 * 10
95 * 6
135 * 15, 15

Row (lever)
50 * 10
90 * 15, 15

Military press
45 * 6
65 * 15, 15

Chins
130 * 15, 15

Decline bench
135 * 15, 15

Bent over row
95 * 15, 15

Happy New Year!

So, one year later, 55 pounds lighter! I feel so much better overall. My self esteem is better, along with my confidence. I'm excited to see where this year will take me with respect to my long-term goals.