Yeah I get what your saying. Ive been using the 5 3 1 pro app and its been great. It was set up for a deload every 6 weeks and not every 3, so every 2 cycles than deload. No sure if thats a good way to go but I might try it after I deload and start my next cycle.
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Question on skipping the deload. Do you just start a new cycle on week 4 than with 3 sets of 5?
Yep, I just start the next week, no deload. Iām skipping at the moment as Iām on 6 weeks holidays, so plenty of recovery time, but when back at work and other shit happening the deload is welcomed sometimes
Deadlift \ OHP week 4- 12-28-17
Warm up
Assisted pull ups
5 @ 12
8 @ 12
6 @ 12
6 @ 12
Warm up Deadlifts
5 x 60
5 x 75
4 x 90
Working sets Deadlift
5 x 60
5 x 75
5 x 90
BBB sets dead lift
10 x 75
10 x 75
10 x 75
OHP Warm up
5 x 30
5 x 40
3 x 50
OHP Working set
5 x 30
5 x 40
5 x 50
Rowed on a concept 2 rower 1014 meters with the shutter set at 8.5
Did some light conditioning work. I noticed during the OHP my shoulder issues started to come back so I didnāt do the assistance. I am still feeling it today and strongly considering dropping the OHP for some time. I am also considering going back to a 4 day a week program as this might help me. A bit frustrated because I feel like I canāt progress without the shoulders flaring up. Woke up this morning with intentions of hitting the squat but before heading to the gym just the movement of trying to tighten up my back started the set the shoulders into a bad position. So I passed on the gym.
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Squats cycle 2 Week 1- 12-31-17
Warm up Squats
5 x 55
5 x 70
3 x 85
Main set Squats
5 x 90
5 x 105
7 x 120
Woke up feeling pretty terrible today. Back was tight and sore and didnāt think I was going to the gym. Slept pretty rough and felt like I was getting a cold but some stuff got moved around and I was able to get sometime in the gym. I hit a nice PR and was able to get in and out. I was planning on the last set just getting the 5 reps of 120 in but than mid set I decided to shoot for as many as possible. I was going to go for 8 but on the last rep I felt my forum starting to show weakness and didnāt want to have an issue so I racked it and called it a day. I didnāt feel up to the BBB sets so I skipped those and figured I got the work in for the day I would be ok walking away from it as is.
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Bench press Cycle 2 week 1 -01/05/18
Warm up Bench
5 x 55
5 x 70
3 x 80
Working sets bench press
5 x 90
5 x 100
8 x 115
BBB sets bench press
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70
Dead lift Cycle 2 week 1 -01/07/18
Warm up DL
5 x 65
5 x 80
3 x 95
Working set DL
5 x 100
5 x 120
9 x 135
BBB Sets
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80
6- 100 ft trap bar walk with 70lbs on the trap bar.
I normally wouldnāt have such a long break between workouts unless I had an injury but it turns out I had the flu and got over it so I got back into the swing of things. I was able to make some progress and feel good. Thinking of skipping the OHP for a while as it is just causing more injury than gains so I need to focus on building some muscles and keep working on things.
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Squat cycle 2 week 2- 01/09/18
5 minutes on eliptical
Dumbbell OHP
8 x 5
8 x 10
8 x 15
Squat warm up
5 x 55
5 x 70
3 x 85
Squat working set
3 x 100
3 x 110
4 x 125
BBB Sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70
I got to the gym late today and found it tough to get on a rack so I started with some light cardio and after that the racks were still being used so I did some light OHPs. I know today should have been OHP day but due to my weak shoulders I wanted to try some light weights and work on the secondary muscles to help develop them. I found that all the dumbbell weights to be light but my form sucked and was able to catch some ques that I was missing when working with the barbell. I also found that this agitated my back a bit as well. I finished up and hit the rack finally. I found by the BBB sets that I was sore and had to grind out the last two sets of the workout. I finished them and called it a day. It felt like I had been doing cardio but it was a good day
Bench Press week 2 Cycle 2 01/10/18
Warm up
5 x 55
5 x 70
3 x 80
Working Set
3 x 95
3 x 110
5 x 120
BBB sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70
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Dead Lift Week 2 Cycle 2 01-14-18
Warm up
5 x 65
5 x 80
3 x 95
Working sets
3 x 110
3 x 125
8 x 140
BBB Sets
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80
OHP 35lbs training bar
3 sets of 8 reps
Squat week 3 cycle 2 01-15-18
Face pulls
12 x 4
12 x 6
12 x 5
Squat warm up
5 x 55
5 x 70
3 x 85
Squat working set
5 x 105
3 x 120
5 x 135
BBB Sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70
Assisted Dips
10 x 12
10 x 10
10 x 11
Bench press Week 3 Cycle 2 01-16-18
warm up
5 x 55
5 x 70
3 x 80
Working Sets
5 x 100
3 x 115
5 x 130
BBB Sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70
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Deadlift Week 3 01-18-18
warm up
5 x 65
5 x 80
5 x 95
Working sets
5 x 120
3 x 135
5 x 150
BBB Sets
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80
Good workout today. Wanted to do some more work like row or leg raises but was pressed for time so I put in the work and called it a day.
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01-25-18 Squat deload
warm up set
5 x 55
5 x 70
3 x 85
Working set
5 X 55
5 x 70
5 x 85
Bench press
warm up set
5 x 55
5 x 70
3 x 80
Working set
5 x 55
5 x 70
5 x 80
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Squat work out
Warm up
5 x 60
5 x 75
5 x 90
Working set
5 x 95
5 x 110
6 x 125
BBB Set
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75
1513 meter row about 10 minutes
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02-05-2018
Bench press
Warm up
5 x 55
5 x 70
3 x 85
Working set
5 x 90
5 x 105
8 x 120
BBB Sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70
02-08-18 Dead lift
Assisted pull ups
5 x 11
8 x 11
5 x 11
5 x 11
5 x 11
Warm up dead lifts
5 x 65
5 x 85
3 x 100
Working set Dead lifts
5 x 110
5 x 125
7 x 140
BBB sets
10 x 85
10 x 85
10 x 85
10 x 85
10 x 85
Shoulder rolls
5 x 60
8 x 70
8 x 70
Lat pull downs
8 x 60
8 x 70
8 x 70
02-09-18 Squat work out
Assistant pull ups
8 x 11
5 x 11
5 x 11
5 x 11
5 x 11
Squat warm up
5 x 60
5 x 75
3 x 90
Squat working set
3 x 105
3 x 120
5 x 135
BBB Set
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75
Croc rows
8 x 25
8 x 30
8 x 30
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02-11-2018 Bench Press
Assisted pull ups
5 x 11
6 x 11
6 x 11
6 x 11
4 x 11
Tri pushdowns
8 x 35
8 x 35
Warm up bench press
5 x 55
5 x 70
3 x 85
Working set
3 x 100
3 x 110
6 x 125
BBB Set
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70
Dumbell curls
8 x 20
8 x 30
Dumbell OHP
8 x 10
8 x 15
Pretty good workout but overdid it a bit. Noticed some issues with my arm and assume I agitated the nerve a bit. But overall made progress so canāt complain
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02-17-18 Dead lift workout
Warm up
5 x 65
5 x 85
3 x 100
Working sets
3 x 115
3 x 135
5 x 150
BBB Sets
10 x 85
10 x 85
10 x 85
10 x 85
10 x 85
It was a good workout. Hit 150 for 5 which I didnāt think was possible and might even be the most Iāve ever pulled before. I find that even though I am feeling like I am starting to lack the strength to hit PRs I am growing stronger even if I donāt notice it right away. For example in my top numbers I have been able to pull 130-140 for a dead lift but this time around I hit 150 and didnāt even feel stressful or like it took a lot out of me.
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In for your log and progress Wicat.
5/3/1 guy myself.
Saw your posts about deload, doing them VS not doing them.
Itās a feel matter i guess, If youāre progressing and not feeling beat up, you might not need them.
Jimās recent adwise for deloads is to ramp to a single at your TM. No FSL stuff but assistance is fine, but donāt go nuts with them.
Thanks. I noticed that I messed up and skipped a squat day and did it today and can tell I skipped it but got some progress. I have also made up the decision to add in joker sets after this cycle. I will most likely be doing this and keeping it to one lift per day instead of two lift days as I did today.
02-21-18 Squat workout
Warm up squats
5 x 60
5 x 75
3 x 90
Main working sets
3 x 105
3 x 120
4 x 135
BBB Sets
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75
Bench press
warm up
5 x 55
5 x 70
3 x 85
Working sets
5 x 105
3 x 120
3 x 135
Pretty good day. As silly as this might sound I hit a plate for both lifts which it has been a while since I got that high of a weight on the bar. I am going to have to hit a two day squat session to get back on track but I think I have that figured out. Ready to gear up to smash some weight
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Dead lift 2-23-18
Warm up
5 X 65
5 X 85
3 X 100
Working sets
5 X 125
3 X 140
5 X 160
BBB set
10 X 85
10 X 85
10 X 85
10 X 85
10 X 85
Sit ups
10 reps
10 reps
8 reps
Good workout. Smashed a PR on the last set. Pretty excited to continue and start making some bigger weights. This PR has helped ignite a new fire in me.
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