Training Log (1)

Started with a 5/3/1 variant, specifically "Building the Monolith", this week, from about 56 weeks of Push/Pull/Legs. Hoping to push strength a bit harder than I have in the past while incorporating more cardio. LOTS of volume. My main focus should be improving compounds- I've slacked heavily on deadlifts during this first year and my chest/shoulder strength are not where they should be.

Training:

5:50 a.m. - 7:15 a.m.

Deadlift
5x135 lbs
5x185 
5x225
5x225
5x225

Bench 
5x135 lbs
5x145
5x155
5x155
5x155
5x155
5x155

Dumbbell Rows
12x50 lbs
18x50
14x50
12x50
15x50

Incline Dumbbell Curls
15x20 lbs
15x20
15x20
15x20
15x20

Standing Calf Raises
15x190 lbs - Slow
15x190 - Negatives
15x190 
15x190 - Hold at the top
15x190 - Negatives

Ab Crunch (Old school machine)
30x60 lbs
30x60
30x60
40x60

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Thoughts:

Woke up at 172.5 lbs. Probably need to get below 170 to start seeing abs more defined without flexing. Yeah, I'm a little vain. Just want to get it over with so I can start eating a bit more and focusing on strength. No more small cheats- only going to allow one cheat meal a week from here for a bit.

No elbow pain for the first time in 3 weeks. I've been really careful with form, and I think it's paying off. Might get some elbow sleeves for the future. Pretty aware of both knees, and my left knee is pissed. Hopefully some cautious cardio tomorrow can start working that out. Doesn't hurt during squats though, which is a good sign for Friday.