Cycle 2 Week 2 Press
Press
1x3 @ 115
1x3 @ 130
1x7 @ 140
The fact that there were no racks available and I had to clean each weight up to position made this slightly more difficult.
Press w/ Pause at bottom
4x4 @ 135
Press
1x11 @ 115
Chin-ups @ bw
2x10
1x8
2x5
Cycle 1 Week 2 # 1x6 @ 135
Cycle 2 Week 2 # 1x7 @ 140
Cycle 2 Week 2 Deadlift
1x3 @ 300
1x3 @ 340
1x5 @ 380 ← pretty sure I had one more in me, but grip died 
Decided to change my way of doing deadlifts. It will be deadstops on each rep rather than bounces.
After the workset, pumped out a few more sets
3x5 @ 315
That pretty much sums up the day. I did some ab work with a few sets of db shrugs and chin ups thrown in between the sets.
Cycle 1 Week 2 # 1x4 @ 370
Cycle 2 Week 2 # 1x5 @ 380 ← started deadstopping here
Cycle 2 Week 2 Bench
1x3 @ 195
1x3 @ 225
1x4 @ 245 <–Had at least 1 left in tank
As usual, without a spotter I don’t like going to failure.
1x1 @ 255 <–Flew up. Building confidence for next week
DB Press
1x5 @ 75, 85, 95
1x5 @ 105 ← got that 5th rep. aww yea
1x11 @ 90
DB Row
3x20 @ 80
Superset with some CGBP
Cycle 1 Week 2 # 1x5 @ 240
Cycle 2 Week 2 # 1x4 @ 245
Cycle 2 Week 3 Squat
Power Cleans
1x5 @ 145
1x3 @ 165
1x1 @ 180
Last set felt light and good
Squats
1x5 @ 250
1x3 @ 285
1x5 @ 320
I hate the feeling that I’m about to rip my shorts when I squat lol. It makes me do the negative portions very slowly and makes the whole thing more difficult.
Front Squat
1x5 @ 135
1x3 @ 185
1x1 @ 205
1x1 @ 225
1x1 @ 245
Getting better at these
Paused Squat
1x5 @ 225
1x5 @ 245
1x8 @ 265 ← Could have gotten 10, but I didn’t want to bust ballz here
Ended the day with some ab work
Week 3…fun times ahead
Cycle 1 Week 3 # 1x1 @ 315 <–definitely bad day
Cycle 2 Week 3 # 1x5 @ 320
Cycle 2 Week 3 Press
1x5 @ 115
1x3 @ 135
1x5 @ 150 ← all time PR!
Almost had a grin on my face when I saw how fast the bar moved up on my first rep of 150
Press w/ Pause at Bottom
3x5 @ 135
Feels good. Started the cycle with 5x3 @ 135 and now 3x5 @ 135 felt easier
Chin-Ups
4x10 @ bw
1x8 @ bw
So close to 5x10! Next cycle for sure
This marks the end of Cycle 2 for Press. I’m feeling more confident as heavier weights become easier. So far so good with my current routine!
Cycle 1 Week 3 # 1x5 @ 145
Cycle 2 Week 3 # 1x5 @ 150
Cycle 2 Week 3 Deadlift
1x5 @ 315
1x3 @ 365 ← Callus ripped here. Had to strap up
1x1 @ 400 ← One was all I could muster…disappointed
I don’t want to go home without a fight so ended up doing these
2x1 @ 405
3x1 @ 385
1x4 @ 365
Completely. Weak. And. Pathetic.
Did some chins and abs after…
And then a set of 20 @ 135 for front squat.
Cycle 1 Week 3 # 1x4 @ 390
Cycle 2 Week 3 # 1x1 @ 400
Just did some hill sprints.
I was thinking about how can I improve upon my training. The main 5/3/1 worksets will always be performed but I’m thinking about the possibility of just doing prescribed reps only. Then move on to heavy singles and do multiple sets of it.
For example week 1 will have the 5/5/5, followed by a few sets of singles of week 3’s set of one weight. week two will be the same except I will increase the sets of the singles. week 3 then will just be multiple sets of singles. I got the idea after reading about Doug Hepburn and how effective singles can be.
This is the beauty of 5/3/1 IMO. I can use the worksets as benchmark for progress then be creative and adaptive with what follows to suit my own needs.
Oh my it’s been a while since I updated due to school starting…time for a reboot.
TL;DR of the past 5 months. Sprained wrist, took time off pressing for 3 months. Recently able to press heavy again so recovering my strength. Shoulder pain came in last month. Taking time off bench in lieu of incline. Added 30lb to squat. Not sure about deadlift because took time off it as well.
Today is 5’s week for press:
Press
1x10 @ 45,65,95
1x5 @ 115,135
1x9 @ 145 ← work set
all sets after this are superset with pull-ups ranging from 6-10 reps
6x1 @ 165
1x10 @ 135
2x20 @ 95
Good day to press!
Cycle 1 Week 2 Squat
Squat
1x10 @ 135, 185
1x5 @ 225, 275
1x3 @ 315
1x8 @ 335 ← work set
3x3 @ 365
2x10 @ 275
Finished the day off with some miscellaneous leg extensions and calves raises
Today went better than expected. My quads and lower back didn’t exactly fully recover from my deadlift session two days ago.
Cycle 1 Week 2: 1x8 @ 335
Rest day today. Foam roll. Stretch.
Cycle 1 Week 2 Bench
warmed up with DB Incline Press up to 75’s
Incline Bench
1x10 @ 135
1x5 @ 165
1x3 @ 185
1x9 @ 205
Followed by
5x3 @ 225
All sets superset with either DB Rows or pull-ups
Busy today so kept the workout short and sweet.
Cycle 1 Week 2: 1x9 @ 205
Cycle 1 Week 2 Deadlift
Deadlift
1x10 @ 135
1x5 @ 185
1x5 @ 225
1x3 @ 275
1x3 @ 315
1x1 @ 365
1x7 @ 385 ← work set
Followed with
1x1 @ 405
1x1 @ 425
2x1 @ 445
Deficit Speed Pulls
5x3 @ 315
Slowly getting back into the groove!
Ended the session with some fooling around with overhead squat cuz i suck at it.
Cycle 1 Week 2: 1x7 @ 385
Cycle 1 Week 2 Press
Press
1x10 @ 65
1x10 @ 95
1x10 @ 115
1x5 @ 135
1x6 @ 155 ← work set
All sets after are superset with pull ups
2x1 @ 165
1x1 @ 170
1x3 @ 165
1x7 @ 145
1x7 @ 135
1x20 @ 95
Ended the day with some rope slams which fried my lats
Cycle 1 Week 2: 1x6 @ 155
Cycle 1 Week 3 Squat
Squat
1x10 @ 135
1x8 @ 185
1x5 @ 225
1x3 @ 275
1x1 @ 315
1x1 @ 335
1x5 @ 355
1x1 @ 375
1x1 @ 385
1x3 @ 365
1x5 @ 315 ← paused squat
Feeling weak and off today. I could tell as I was warming up to my work set and knew for certain as I hit heavier weights. Decided to do something else instead since I was feeling off.
Anderson Squat
I set the height at where I usually fail on my squat attempts.
8x1 @ 365
I learned that I fucking suck at this. Will be doing more of this in the future.
Cycle 1 Week 3: 1x5 @ 355
Cycle 1 Week 3 Incline Bench
Incline Bench
1x10 @ 95
1x10 @ 135
1x8 @ 155
1x5 @ 185
1x3 @ 205
1x9 @ 215
1x1 @ 225
1x1 @ 245
1x1 @ 255
1x1 @ 265 ← PR
1x1 @ 245
3x5 @ 225
Ended the day with some misc high reps pushdowns and flyes
Cycle 1 Week 3: 1x9 @ 215
Cycle 1 Week 3 Deadlift
Deadlift
1x10 @ 135
1x8 @ 185
1x5 @ 225
1x5 @ 275
1x3 @ 315
1x3 @ 365
1x1 @ 385
1x5 @ 405
Plates on one side started sliding out making the bar very uneven. Had to bail after 5 reps which sucked. On the other hand, the 5 reps performed were ezpz though
1x1 @ 435
3x1 @ 445
1x1 @ 405
Ended the day with some high rep hack squats
Cycle 1 Week 3: 1x5 @ 405
Cycle 2 Week 1 Squat
Beginning of a new cycle!
Squat
1x10 @ 135
1x5 @ 185
1x5 @ 225
1x3 @ 275
1x1 @ 315
1x12 @ 325 ← rep PR!
1x1 @ 355
1x1 @ 375
1x1 @ 385
1x1 @ 395
1x1 @ 405 ← PR
1x5 @ 365 ← rep PR!
1x10 @ 295
PR day today apparently.
Cycle 1 Week 1: 1x10 @ 315
Cycle 2 Week 1: 1x12 @ 325
Cycle 2 Week 1 Bench
Incline Press
1x10 @ 95
1x10 @ 135
1x8 @ 165
1x5 @ 185
1x12 @ 205
All sets below superset with pull ups
1x1 @ 225
4x3 @ 235
1x25 @ 135
I have a case of minor flu. Not exactly in peak condition but I’m happy with rep PR of 205 anyway. Took it easy and peace out after I got really tired.
Cycle 1 Week 1: 1x10 @ 195
Cycle 2 Week 1: 1x12 @ 205
Cycle 2 Week 1 Deadlift
Deadlift
1x10 @ 135
1x10 @ 185
1x8 @ 225
1x5 @ 275
1x3 @ 315
1x1 @ 365
1x10 @ 375
1x1 @ 405
1x1 @ 435
1x1 @ 455
1x1 @ 465
1x1 @ 475 ← old PR. But A LOT easier this time and at a bw that is 15lb less.
3x3 @ 405 ← working on that speed
Pretty good week for smashing old PR’s! I think 500lb deadlift is definitely up in the air soon.
Cycle 1 Week 1: 1x8 @ 365
Cycle 2 Week 1: 1x10 @ 375
Cycle 2 Week 1 Press
Press
1x10 @ 65
1x10 @ 95
1x8 @ 115
1x5 @ 135
1x8 @ 150
all sets after superset with pullups
1x1 @ 165
4x1 @ 175
3x3 @ 155
Did some light and high reps of close grip incline press and db reverse flyes to end the day.
Cycle 1 Week 1: 1x9 @ 145
Cycle 2 Week 2: 1x8 @ 150