View Full Version : Joe H's S&C Log

Joe Hlasnik
09-30-2010, 12:30 PM
Hello all

I've decided to move my log over here from where I've been posting it here: Other Log (http://stronglifts.com/forum/jhlasnik-s-madcow-log-t26435.html). For a number of reasons I don't know how active I am going to stay on that forum and I've all but given up on going to the CF forums as well. I also have really enjoyed the community here over anywhere else and hope to become a welcomed contributor.

So about me:
about 210-215ish lbs hoping to lower that over the next few months

I've recently just finished a run with Madcow 5x5 intermediate while eating lots and lots of food, much of the reason why I went from 200 lbs to where I am now.

Okay enough of the boring stuff.

Program of choice - Wendlers 5/3/1 + Conditioning

For the first 2 cycles I am going to run a little differently then I had originally planned in this thread here: 5/3/1 Programming Critique (http://www.performancemenu.com/forum/showthread.php?t=5692)

My goals are to maintain my strength right now and if I'm lucky make some gains, but lose the extra fat I gained from madcow 5x5.
So I would like to get around 200 lbs again and 13% BF the actual lbs may vary but just a guess.

After reading this article on elitefts I have decided to follow something similar to what was suggested there. Training for the Fat Guy (http://articles.elitefts.com/articles/training-articles/training-for-the-fat-guy/)

Press 5/3/1
Squat 5/3/1
Assistance in the form of some type of circuit complementing the main lifts (2-3 MAX)
Core Work

Conditioning of some sort - short and intense

Off - Maybe a little bit of Yoga

Bench 5/3/1
Deadlift 5/3/1
Assistance in the form of some type of circuit complementing the main lifts(2-3 MAX)
Core Work

Conditioning of some sort - short and intense

Off - Yoga/Walking if there's time or motivation :)

Upper assistance choices: Incline, Dips, Push Ups, Chins, Rows, Push Press/Thruster, or BBB
Lower assistance choices: Front Squats, BSS, GMs, Back Ext, Running, Olys, or BBB
Core Work: Ab Wheel, Planks, or Leg Raises

All conditioning/metcon/circuits will be judged on how I am feeling that day, I'm looking to get back into shape but not kill myself. I will be eating at maintainence and following leangains protocol as best I can when traveling. I eat primaly primal but will let myself enjoy myself at times, I do have season tickets I share with another family for the Steelers so Sunday's could be out due to tailgating sometimes.

I am going to begin on Monday the 4th and take measurements during the deload weeks to measure progress, and after 2-3 cycles I may change the layout a bit and ease up on conditioning.

Once I have met my conditioning and body comp goals I will look more to my strength goals:
BW Press, 1.25+ BW Bench, 2 BW Squat, 2.5 BW Deadlift

The numbers I entered into Wendlers formula are
Press 155 3RM ~ 170 1RM
Bench 225 5RM ~ 260 1RM
Squat 385 1RM
Deadlift 345 5RM ~ 405 1RM

I didn't have time to test anything other than my squat so I estimated with Wendler's equation and I will be starting with 80-85% of my maxes rather then 90% to make up for the additional conditioning and lower caloric intake.

This should be fun to say the least


Samuel Hughes
09-30-2010, 12:57 PM
Looks solid, good luck. I'd definitely use long walks/hikes on off days for weight loss.

Joe Hlasnik
10-04-2010, 06:26 AM
5/3/1 - Cycle 1 - Wave 1 - Day 1

Warm up: stretching, mobility and rom work

Warm up: 10*45 5*60 5*70 3*85
Work sets: 5*95 5*110 10*125

Warm up: 5*45 5*130 5*165 3*195
Work sets: 5*215 5*245 11*280

A1 5 Dips
A2 8 Good Mornings 95 lbs
A3 30 Plank Hold;no rest

Nice quick workout today, feeling a cold coming on so other than the work sets I didn't push it to hard. Presses I had some more left in me but my wrist was bothering me so I stopped at 10 and squats I kept going until form felt like it was going to go. I will add some Chins to my conditioning tomorrow since I didn't do anything like that today. Feels good to be back in it.


Joe Hlasnik
10-06-2010, 07:44 AM

No hard conditioning, caught a sinus infection so I just did 45 mins of yoga instead. Should be ready for Thursday though.

Joe Hlasnik
10-07-2010, 06:05 PM
5/3/1 - Cycle 1 - Wave 1 - Day 2



Leg Raises 3*Some
Back Extensions 3*12

Really happy I chose to use 80% of my max on deadlift because I haven't deadlifted in probably 3+ weeks so I didn't push it to hard today. Energy levels are still lagging behind from the sinuses but the antibiotics are doing their job I can breath again :). Bench was easy though I had a few more in me still but I decided to stop. I will add some assistance for today into my conditioning tomorrow I'm thinking a metcon since I haven't done one in a long time.

IF - 18 hours today.


Joe Hlasnik
10-09-2010, 09:44 AM
Friday 10.9.2010

Finally a non-rainy day decided to skip the metcon and get outside.

15 Hills sprints

Off week to start the new program, will hopefully have my energy back for next week.

Joe Hlasnik
10-11-2010, 01:39 PM

IF - 19 Hours

5/3/1 - Squat & Press

3*100 3*115 9*130

3*230 3*260 11*295

On the minute for 10 minutes
2 Hang Power Cleans + Press @ 120 lbs

Hit everything except 1 Press in the 8th round.

DB Rows 3*10*50

Felt really good after that workout, I wanted more on the last set for the Press but I can't complain 9*130 isn't half bad I guess. Feeling great this week, time to crank up the intensity a little bit.

Yoga tomorrow morning and followed by some conditioning outside if the weather is nice.

Joe Hlasnik
10-19-2010, 07:05 PM
Weeks worth of log entries due to being to busy for my usual internet surfing.


AM - 30 Mins of Yoga
PM - 15 Hill Sprints


5/3/1 C1 - W2 - D2



Back Extensions 3*12
BB Row 5*5*140
Push Ups 5*15


5k Row - forgot to save the time nothing spectacular since I suck at rowing mid 20s


5/3/1 - C1 - W3 - D1



Dips 4*5*20
Back Extensions 3*12
Planks 30-60secs - a bunch

Sooo wanted 10 on the squats but I guess I'll settle for 8, happy with my Press though I think it's responding well to the program. I've been doing some reading on Wendlers log recently. I'm going to progress linearly on my BB Rows and eventually work them in as a 5/3/1 lift, I see wendler has been doing it with success. After this cycle I'm going to split up my lifting days to one for each of the main lifts for right now, and add conditioning 2-3 times a week as a feel up for it and have time. I feel it will work better overall for my goals, and I'm also thinking of adding a week of forgoing the AMRAP set for a few heavy singles. I think after the end of my second or third cycle I will I'm curious to see if I can make an big PRs with singles.

Also thinking of skipping the first deload week since I've been going a lot lighter on intensity with conditioning and Wendler said with the 2 days a week he didn't think there is much of a need for it unless your body is telling you it needs it. I have a trip in November which will give me a week of lighter workouts while I'm traveling for work so I think it will work well.

Joe Hlasnik
10-23-2010, 06:07 AM
Tuesday 10.19.2010

Jogged a mile on the treadmill at the gym

Thursday 10.21.2010

5/3/1 - C1W3D2



Good Mornings 4*8*95
Ring Push Ups 5*10

I didn't push it to hard this workout because I had to get in and out due to work, grad school, and family stuff. This month has been terrible for time to get to the gym enough. I'm hoping after this weekend/monday things can go back to somewhat normal...midterms, papers, my sons birthday around the corner, and tons of network/hardware migrations at work. I haven't not worked a weekend all month and left the office at 7pm 3 times this week. I need to get ahead on school so I can focus on my work projects and pass my certifications before the end of the year.

Friday 10.22.2010

45 mins of Yoga

If I get enough done today maybe some more yoga or I'll pull out a DVD from P90X or Insanity I haven't done one of those workouts in awhile and some plyometrics sounds like fun. Should be easier since I'm squatting a lot more weight now.

I'm skipping the deload week this cycle so I can jump into the new setup and since volume was low this month.

I will post the new layout later on today.


Joe Hlasnik
10-23-2010, 05:31 PM
So here is my new basic template for cycle 2, subject to minor changes as needed/wanted. I may add in another day of conditioning and such in there as I feel up for it.

Day 1
Squat 5/3/1
Power Clean 5*3

Day 2
Press 5/3/1
Chin Ups 3*5
Dips 5*5

Day 3
Deadlift 5/3/1
Front Squat 5*3
Good Mornings 3-5*8
Leg/Knee Raises

Day 4
Bench 5/3/1
Incline Bench 5*5
Barbel Row 5*5
Planks/Ab Wheel

Joe Hlasnik
10-26-2010, 06:42 PM
Monday 10.25.2010 - 5/3/1 - C2W1D1

10*125 (Same as last cycle)

Chins 8*2
Weighted Negative Chins 2*3*20lbs 2*3*25lbs
Dips 35
Planks 3*60secs

So I changed things slightly to fit my goals better, I've been thinking about the two things I want to focus on most. My Press and Chins, I need to improve my press and pulling strength needs some serious work as well. I read this article from elitefts: http://articles.elitefts.com/articles/training-articles/pull-up-101-part-i/ and is recommended by wendler as well so I figured I'd throw it in. I stopped at 8 sets however since I felt that last few reps had been crappy, and I can really tell it's my grip thats killing me. I'm going to throw in weighted negatives like I did as well to help with the grip, driving home sucked because of how bad my grip felt.

Joe Hlasnik
10-27-2010, 06:44 PM
Tuesday 10.26.2010 - 5/3/1 - C2W1D2

Warm Up: streching & mobility work

Hang Power Cleans 5*3*135
RDLs 3*10*95
Knee Raises 3*10

I'm liking the shorter workouts, 35 mins for this session.

Joe Hlasnik
11-01-2010, 02:09 PM
Thursday 10.28.2010

Wife and son were sick so I worked from home and didn't get to the gym. Did some yoga since I was feeling pretty sore anyway.

Friday 10.29.2010 - 5/3/1 - C2W1D3/4

Combined days 3 & 4

Warm Up: streching & mobility work

Deadlift 5*215 5*250 6*285
Bench 5*145 5*170 8*190
Knee Raises 3*12
Back Extensions 3*15

Lack of sleep and the wife getting me sick didn't make for a good workout today decided not to push it on the last set, and I will never deadlift again with a sinus headache. I will hopefully get some bench assistance in today but not expecting it, have to get the house ready for my son's birthday/halloween party. Shooting for 9-10 hours of sleep both nights this weekend I need to catch up on sleep bad!

Monday 11.1.2010

Had to do some more working from home for some testing of video conferencing at home.

I decided to get a workout in and popped in Interval X from P90X+. This was an enjoyable 45 min workout with warm up and cool down. I may try to do this or my plyo-metrics DVD weekly since I miss the explosiveness I gained from plyo type work.

Joe Hlasnik
11-03-2010, 10:05 AM
Tuesday 11.2.2010 - C2W2D1

Warm Up - stretching and mobility work

Press 3*105 3*120 7*135 lbs

Dips 10-10-9-7-5-5-4 (50 was the goal)

Chin Ups 6*2 - I sucked at these today so I added some rows

DB Rows 15*35 15*45 3*15*55 lbs -

Planks while stretching

I liked doing the DB Rows and may keep them in on press days but I've decided to make sure I do some body weight assistance as well. I've realized I'm not training for anything other than being stronger, healthier, and feeling better overall so I think body weight assistance may benefit me more. This is Wendler's recommendation as well to feel more 'athletic' which is a part of my goals.

Joe Hlasnik
11-03-2010, 04:27 PM
Wednesday 11.3.2010 - C2W2D2

Warm Up: 2:00 Min Rower, stretching, mobility work

Squat 3*235 3*270 7*305

8 Rounds
A1 10 RDLs
A2 3 Clean & Presses
A3 45 sec rest

Rounds 1 & 2
RDL 95 lbs PC+P 95 lbs
Rounds 3 & 4
RDL 115 lbs PC+P 115 lbs
Rounds 5 & 6
RDL 135 lbs PC+P 135 lbs
Rounds 7 & 8
RDL 135 lbs PC+P 115 lbs


RDLs were light for my hams and back it's still a good stretch however. My grip sucks a big one, I really need to work on it. Disappointed in my squat performance I should have had more on this one.

Joe Hlasnik
11-04-2010, 11:14 AM
Thursday 11.4.2010 - C2W2D3

Warm Up - Jump Rope and stretching

Bench 3*160 3*180 8*205
Barbell Row 5*95 5*115 5*135 5*145 5*155

5 Rounds
A1 10 Ring Push Ups
A2 10 Ring Rows; no rest

Lunch workout today, made it in and out in 35 mins felt pretty good. The rows I need to get back into the groove of doing, had my legs bent on the last 3 rounds.

Going to get a little yoga in tonight as well.


Joe Hlasnik
11-05-2010, 03:03 PM
Friday 11.5.2010 - C2W2D4

Power Snatch 3*95 3*105 3*115
Deadlift 3*235 3*265 7*300
Good Mornings 3*10*95
Knee Raises 3*10

Bleh. That is all I have to say about deadlifts recently, I think it's maybe been the lingering sinus infection that has been zapping my energy as of late, my lifts have definitely shown that it has. I finally went back to the doctors for a new set of antibiotics that should take care of everything, I hope.
After I got home from work I decided I wanted some more, I popped in Insanity Core & Cardio Balance (http://www.fitbomb.com/2010/01/round-2-day-43-insanity-core-cardio.html) to get some more work in. I just picked up this set from a recommendation of a friend who did the program, I think they workouts fit well with my goals to feel healthier and more athletic. I forgot how much I hate plyometrics however and this was an easier DVD :lol: I'm in for it with any of the others and will have to do these strategically so my legs get rest and keep the lower body assistance at a minimum.

Tnation had a decent article with Wendler: http://www.t-nation.com/free_online_article/most_recent/531_reloaded

Sounds like Wendler is more of an advocate of doing more conditioning and spacing out the lifting more, or at least moving each cycle to spill into the next week. I know the 4 days a week is becoming tough for me to do just from a time perspective, I guess last time I did goto the gym 4 days a week I wasn't as busy with everything else. I'll see how I feel after the deload week whether I want to think about changing anything again, I've done that a bit too much but I've always kept on the main lifts which is what Wendler stresses.

enough rambling time to eat some food.


Joe Hlasnik
11-06-2010, 12:28 PM
Saturday 11.6.2010

Insanity Cardio Power and Resistance (http://www.fitbomb.com/2009/11/round-2-day-4-insanity-cardio-power.html) ~ 40 mins. I'm really starting a love/hate relationship with Insanity and I can tell I'm really out of cardio shape now.

Will add some stretching tonight or tomorrow I'm pretty sore from all the plyo type work, going to cut out most if not all of my lower body assistance and let Insanity take care of that part. Good Mornings and Back Extensions will stay for the lower back component.

Many thanks to fitbomb for the handy workout descriptions I will be using :D


Joe Hlasnik
11-11-2010, 06:12 AM
Monday 11.8.2010 - C2W3D1

Warm Up
Jump Rope - Mobility - Stretching

Press 5*110 3*125 5*140 lbs
Chin Ups 10*1
DB Rows 15*35 15*45 4*15*55 lbs

No pressing assistance will include it tomorrow.

Tuesday 11.8.2010 - C2W3D2


Warm Up
Jump Rope - Mobility - Stretching

Squats 5*255 3*285 6*320 lbs
Back Extensions 3*15*15 lbs

Holding the weight behind my head makes a huge difference on the feeling for the back extension

Insanity Core Cardio & Balance

I'm ready for my deload week and vacation!!!

Joe Hlasnik
11-11-2010, 10:32 AM
Thursday 11.11.2010 - C2W3D3

Warm Up - Stretching & Jump Rope

Bench Press 5*170 3*190 9*215
Barbell Row 5*75 5*95 5*120 5*140 5*160

Ring Push Up & Row Ladder

6 Rounds + 5 Push Ups


Lowered the assistance volume a bit since I've been doing Insanity which has some push ups/dips in it.

Time to eat some steak and sweet potatos!!


Joe Hlasnik
11-16-2010, 06:30 PM
Tuesday 11.16.2010 - C2W4D1 - Deload Week

Press 5*60 5*75 5*90
Squat 5*135 5*170 5*200

Chin Ups 10
L Chin Up Negatives 10
DB Press 10*35 2*10*45

Nice quick session 30 mins. Still trying to work hard on my chins hoping they get better eventually.

Joe Hlasnik
07-10-2011, 12:32 PM
So I've decided to revive my log on here....

A little summary to sum up the time between now and my last post. I've completed 8 cycles on 5/3/1 and have been experimenting with the different formats Wendler has suggested. I've just started cycle 9 after a small 3 week layoff due to a hand injury and some crazy hours at work. I decided to shift my focus a bit for the summer on conditioning and body recomp, and try to maintain my strength as much as I can. I took 10% off my cycle 8 maxes and will be ramping back up from there, my current 5/3/1 maxes and 1 RMs are:

Press 162/180
Deadlift 328/385
Bench 232/280
Squat 348/390

I think I shaved off a decent amount to allow me to focus on other things such as body comp and conditioning.

Going to stick to the basic template Wendler recommends and what I have found to work best for me. I've also switched the 5 and 3 week around like in the Reloaded or Powerlifting version. I think the Heavy, Medium, Heavy, Light rotation works better for me.

5/3/1 Lift
BBB Lift

I started back up on Friday.

Friday 7.8.2011 - Cycle 9 - Wave 1


Warm up chin ups, face pulls, push ups

Press 5*65 5*80 3*95 3*115 3*130 6*145 | 5*10*115
Chin Ups 11*8 - Gray Band

Dips 4*8 // BB Curls 4*8*90


Insanity Core Cardio & Balance

Felt great to be back in the gym :D , one more full week then I'm off to Las Vegas for work. I'll bring my Insanity DVDs out there to do in the mornings before meetings and such.

Joe Hlasnik
07-12-2011, 09:37 AM
Monday 7.11.2011 Cycle 9 - Wave 1

Warm up

RDL 10*45 10*95 10*115 10*135
Deadlift 5*165 3*195 3*230 3*260 5*295

Deadlift 5*10*215
Plank 5*45 Sec

Back Extensions 3*12*10

The weights may not look like much on paper but this was pretty brutal for me since coming back from my short layoff. I've decided for now I'm not going to hit much more then 2-3 reps over on the last set for now unless I'm really feeling good. This will allow me to focus more on my assistance and conditioning. I won't have time for conditioning today so I will add it to tomorrows Bench session. I really like the RDLs as a warm up for my hams and lower back.

Joe Hlasnik
07-13-2011, 11:44 AM
Wednesday 7.13.2011 Cycle 9 - Wave 1

Warm up - push ups, face pulls, jump rope

Bench 5*95 5*115 3*140 3*150 3*175 6*215
Bench 5*10*155
Chin Ups 6*8 - Gray band
Inverted Row 5*8

On the minute for 7 minutes
1/2 Gasser