Yeah you’re right, but I just didn’t calculate in oil or some pretty small snacks. Maybe it’s closer to 2000-2100, but nothing significant.
What do you mean?
Like eating gummies and such.
Oh, gotcha. I know that’s a thing, but I’ve never tried it. I prefer liquid carbs. I’ve tried everything from Gatorade to Karbolyn to Surge (and some other stuff in there). I think the combination of carbs and electrolytes is probably the key. Pre-workout fruit likely has you covered there and is a super easy step.
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I seeing this notion of the peri-workout carbs. Particularly loading up on your intra shake.
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3/5/1 PR sets 5x5 FSL 1s week
Bench day was meh. Did 102.5x4 PR set and later 107.5x2 joker. I used a pretty bad bar for benching, and it wiggled a lot on my palms so it made things harder. Wanted 102.x5, but failed on the 5th rep, so decided to do a joker to win something. I think I could’ve gotten another rep. Not sure about the technique. Afterall did 80x5x5 FSL superset pull ups. Ate an apple before the workout for some carbs.
Today was deadlift day, and… it sucked. Aimed for 190kg x5 but got only 2. Maybe it was because of the deadlift on 5s week (last week) where I did mixed grip and it involved my hams and butt a lot more, felt kinda fatigued afterwards. I could’ve pushed it more but I felt like that won’t be a good set and would be pretty grindy. After the PR set I decided to give it another try, but I just felt a little of my lower back so I decided not to push it.
I ate an orange and drank orange juice before the workout, so I did feel energized. It helped me push through the 150x5x5 FSL. I also felt energized after the workout. Thanks @TrainForPain.
If it’s not already known, I don’t use a belt on deadlift. I never felt like I needed it and I don’t plan on using it.
I think on deadlift I don’t feel enough tensed. I feel like I don’t bring a lot of tension into the bar and it kinda affects things. I feel like a lot of the weight is put on my legs instead of also on my back. My back is obviously still but maybe it doesn’t bring enough tension into the pull. I’m chasing this 190kg on deadlift for a long time, since September, so I think maybe I’m looking at this all wrong. I’m right now doing 58kg dumbbell rows, so I thought my back is strong already.
Maybe I should move to another bar, because this one literally doesn’t bend.
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Am being a little bitch
Tension where? Before or during the initial pull? Do you want to share a video?
Mainly at my back during the initial pull, right at the start. My legs are good and ready but I feel like my back is not ready for it, like it can’t hold it. Maybe it’s all psychological shit. Deadlift can really tax your mentality. I already did 185x5 a few weeks ago, so 190 shouldn’t be bad. But I do remember it felt heavy. Like it felt heavy on my upper back. My legs were ready but my back wasn’t ready for it I feel like.
I have a video but I rather not share it right now. I will see next week. Looking at it I might’ve gave up too early, but the back thing still stands.
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Ok. I could spout off 42 cues and twice as many supplementary moves that may or may not help, but I think a video could dial us in if/ when you’re ready to share.
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I’m going to throw this video in here because I think it’s the best video on upper back and bracing for a deadlift:
I would also like to throw in that exploring supplemental work like paused deadlifts is always a good idea and can be done with the 5/3/1 frame work
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I actually used to do paused deadlifts. Before I started Candito 6 week program (something like June 2025), my deadlift training was like this:
- Monday: 3x4 paused deadlift, not too heavy and not too fatiguing.
- Thursday: 2x6 deadlift, really pushing it.
- Next week, go down by like 5-10kg. Repeat above.
- Next week after, up by 7.5-12.5kg. Repeat first two points.
- Repeat.
Basically 2.5kg increments every two weeks. I got that way to 175kg x2x6. Moved onto Candito because my squats were lagging (I don’t think/remember if it was from the deadlifts).
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3/5/1 PR sets 5x5 FSL 1s week
OHP day went great. Did 65x5 as a PR set, could’ve push for more but saved for the joker. 70x1 a joker set, my setup wasn’t quite right but it’s good enough for me this joker. Later did 50x5x5 FSL, went easy. Finally some good PR in this peak.
Next week I’m gonna up the squat TM +5kg, deadlift I’m gonna keep the same, bench +2.5kg (although it wasn’t great), and OHP +2.5kg. I might increase my calories a bit, because I worry cutting affects my progress.
@T3hPwnisher I’m thinking of doing some sandbag carries for conditioning. I saw you doing some carries, you got a good brand to buy? Something cheap and adjustable. Also, what weights should I start with?
I’ve had experience with 2 companies as far as sandbags go: Ironmind and Rogue.
Ironmind is the OG sandbag, but, in turn, technology has come a long way since then. But given that you wrote “adjustable”, that changes things even more.
If I were to just have a fixed weight sandbag, of the two, I’d go Rogue. They build the sandbags specifically to hold the intended weight, so what you end up with is a well fitted sandbag that is easy to work with. Ironmind is the opposite: it’s a big ol floppy bag that you have to zip tie and gorilla tape and use tennis balls to get it to form to the size you want. HOWEVER, for an adjustable big, that’s just about ideal.
To have an adjustable sandbag, what you’re going to need to do is create mini sandbags to load into it. Best bet would be to get some small contractor bags. And then, from there, you could fill them with sand, rubber mulch, smoker pellets, shot etc. It’s a game of density. Less dense material will fill up the bag and not be as heavy, which can be helpful as far as having a big bag to pick up and play with.
As far as starting weight goes: that’s individual dependent. Some folks are sandbag naturals, and some need a lot of work. It also depends on how far you’re wanting to carry it. Since you’re wanting to make it adjustable, I’d just make a bunch of those mini sandbags and play around with it.
If you use sand, make sure to buy playground sand. It’s safe to breathe in.
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I think I would go with fixed weight then, sounds too cumbersome adjustable bags. I want it for conditioning, so I would just do for like 10 meters at least.
Given your bodyweight, I’d go for a 100 or 150lb bag.
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3/5/1 PR sets 5x5 FSL 3s week
So started a another peak cycle. I’m thinking of maybe aborting and deloading instead.
Today I did squats and felt pretty strong, then I felt sharp pain on my right knee at the bottom of the squat. I did 145kg x4, but I just felt strong sharp pain so I stopped at 4 reps. I felt it throughout the warmups but I thought it would disappear. I tried to widen my stance and maybe lean forward a bit more, but it didn’t help much so I stopped. I did try to do the 5x5 FSL, but I did the first set and it was just getting worse so I stopped completely. Did some leg extensions to get some blood flowing instead. Disappointing, but it’s alright. Saving it for another day. I guess doing almost the same heavy weight back to back has some effects. Hopefully it won’t affect deadlift day, unless I’m gonna deload. There is no pain now, so that’s a good sign at least.
I’ll probably take some Arcoxia, see if it helps…
BTW: If someone has some good remedies I would be happy to hear.
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3/5/1 PR Sets FSL 3s week
So I think my most fatigue comes from intensity, not volume. I probably should’ve taken a deload this week but I already started the cycle. I’m doing some rookie mistakes when I think about it. Haven’t had the best sleep in the last week, slept for like 5-6h for a few nights.
Did some bench, and got 100kg x5. Previous cycle I did 97.5x6, but with a more “benching” bar. The one I used now really rotates a lot. I did feel a little bit of my pec tendon, certainly means I need to get some rest.
I’m trying to just wrap my head around how my recovery works. Deload week always do wonders for me, but I don’t think I should take a deload more frequently. At the first peak cycle, I did at the 3s week 140x7 on squats, and it felt pretty nice and smooth. But 147.5x5 on 1s week felt a lot more harder, not what you would expect. Maybe my judgement is wrong.
I’m posting here some videos of my benching, one is the grindy 100kg and the other is second set FSL 77.5kg. Would love to hear some critique.
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Deload week always do wonders for me, but I don’t think I should take a deload more frequently.
Why would you not want to use an effective tool more frequently?
Because I don’t think I’m supposed to skip a week between two intensity session, in this case, PR sets between 3s week and 1s week. I expected the 5s week to give me some rest but I guess it didn’t give as much as I wanted.