That is what I do as well
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4/10/2024 Wednesday
5/3/1 RP W4 D2
Deadlift: 5x175, 7x205, 5x235,30x175
Beat last cycle’s widowmaker but to be fair, this was a 20kg bar, so one pound light.
Press: 5x85, 5x95, 5x105; 12-4-3 x 85.
Kroc row:
90lb, 25 each side.
No straps BTW. I haven’t brought them out since I moved.
Biceps curls: Preacher machine drop sets. More than the RX amount of work and got more out of it than would have with the ez bar.
Abs: Toes to bar, 3x10.
Bonus: Couple glute things, some triceps extensions.
7 Likes
Pull an OG move and count the collars as 1lb and you’ll be square. Great work dude!
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4/12/2024 Friday
5/3/1 RP w4d3 unprogrammed day.
BSS in Smith machine
5x10: 20, 40, 60, 60, 60lb
Ss with BTN, 5x12x60lb
A dan john idea:
53lb kb. Don’t set it down the whole time:
8 goblet squats
Suitcase carry
7 goblet squats
Suitcase carry other side
And so on until 1 squat and the last carry.
After that:
Cable triceps, machine biceps, cable pecs, delts.
Ghr machine.
Was a good session.
10 Likes
Doms update:
Finally did enough BSS to get my glutes sore! Its only 12 hours later. We’ll see how bad tomorrow gets.
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Well, don’t keep us in suspense. How bad did it get? Lol
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@QuadQueen It was excellent. A good soreness all of saturday, reminding me with each step that my glutes exist, tapering off to nothing by the end of sunday.
4/15/2024 Monday
5/3/1 RP W5D1
Squat:
5x175, 5x195, 5x225, 24x175
Of course the 24 reps were awful. But that’s a 20% increase over last cycle.
I’m pretty cynical about “progress” right now but at least I have that.
Bench press:
5x135, 5x155, 5x175
16-6-5x135 barely beating out last cycle at this weight.
Weighted pullups: +35lb
7-5-2 to beat last cycle. Reps were probably sloppier though.
Triceps - the recommendation to switch to overhead cable triceps, and the form video, were very helpful - thanks @LoRez and @boilerman
So I did those for a triple-rest-pause, it felt good.
Abs: Toes to bar, 4x10.
These are brutal, if you’ve noticed I’ve ramped up the volume very decisively over 2 weeks; the 4th set was just nuts, body didn’t want to move.
The way I see this movement, there’s no “cheating” - you just get your effing toes to the effing bar. Whatever part of your body helps you do that, is getting stimulated.
Abs included, but not exclusively.
Had time so: 2x10 BSS, 40lbs in the smith machine. I was pretty wiped out and these suck, this wasn’t enough to blast my glutes but important to just keep them coming.
8 Likes
I loved this movement, until the weight I needed outweighed my actual bodyweight.
Skullcrushers it is, then.
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Holy shit thats awesome dude.
1 Like
4/17/2024 Wednesday
5/3/1 RP W5 D2
Deadlift:
5x195, 5x225, 5x245, 26x195 and beat last cycle
Press: 5x85, 5x105, 5x115 but barely, 12-4-4 x 85, technically beat last cycle on the down set but I don’t think that shows improvement, just force of will.
Kroc rows:
90lb, 30 on each side. That sucked!
Biceps curls. Used 45lb DBs and did enough.
Abs: Toes to bar, 4x10. These really wipe me out.
Didn’t have enough extra time to do much more.
6 Likes
That’s a lot. (So was the rest of it.)
2 Likes
Thanks.
Sometimes i feel like I’m wasting my time with it. But you’re right its a respectable amount of work.
1 Like
Id consider upping the weight next go-through. That high of reps is incredibly draining.
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For sure! And i have been upping the weight - started at 70lb - but the Rx on this program is just 1 set, and i imagine the 20+ range is the intent.
May have to bring straps to use the 100lb next week.
(These are also very sloppy. Its a full body movement haha.)
3 Likes
4/19/2024 Friday
5/3/1 RP W5 D3, Unprogrammed day
7x10 BSS in Smith machine
20, 40, 60, 80, 60, 40, 20
That’ll show those glutes who’s boss
SS with
7x12 BTN press 50lb
That was fast but honestly enough for a full session, BSS just wipe your whole system out. Speaking of being wiped out, more on that in a moment.
Everything else was cable stuff - pecs, rear delt, biceps, triceps. Cable stuff always feels good and isn’t too taxing.
I’m going to pat myself on the back here.
I’ve written here before that I burn the candle at both ends, always have a lot going on, etc.
I just wrote out and then deleted a day-in-the-life of yesterday. It’s too much and doesn’t belong here.
Suffice it to say, I work at least two jobs, am extremely present as a husband and father, and damnit I still wake my ass up before 5:00 to hit the gym.
I’m wiped out though.
9 Likes
Had a hell of a weekend, which i will update here.
Saturday morning early, met a group of guys from work for surfing. About 90 minutes straight in the surf. By the end my arms were lead from paddling out against the waves, but im so proud of myself because:
I was by far the oldest one of us 5, yet held up physically whereas a couple of them didn’t. In fact i towed one of them back out when he was too gassed to paddle any further.
Went home and took the family straight back out to the beach. It was a long, exhausting day.
But by Sunday morning i was ready to go again! We took our (now two!) paddleboards to a nice calm bay and fit the whole family on them. Saw a lot of sea turtles, at least 6.
While my wife was snorkeling i at one point had 2 kids on my board and towed the other 2 on theirs.
And made a solo trip across the bay and back. Good exercise, fun, and mostly I’m thrilled that I’m capable of doing it.
14 Likes
4/22/2024 Monday
5/3/1 RP W6D1
So glad this is over.
Head wasn’t in it, have work emergencies to run off to, but happy to have beat the logbook where it counts.
Squat: 5x185, 5x205, 5x235
24x185 that’s better than the 20x last cycle but I wouldn’t want to have to do it again.
Bench:
5x145, 5x165, 5x185, 16-5-5x145
beat the logbook by a single rep and had to really fight to stay on it. Sheer strength of will, not physical improvement, for this one.
Pullups:
+45lb, 6-4-4 OK now THAT is a significant increase from last cycle, and pretty badass by any standard.
Triceps on the cables.
Abs: 30 reps in captain’s chair - deliberately taking this easy for a few reasons. 1, systemic fatigue - I’m wiped out and I know it, and not going to beat myself up further. 2, have a work thing I need to get to and need to hurry up and GTFO.
So that’s it.
11 Likes
4/24/2024 Wednesday
5/3/1 RP W6D2 and so happy to be done with it.
Running on low sleep, couldn’t eat my breakfast, felt like throwing up. Work stress.
Deadlift:
5x205, 5x235, 5x265, 30x205
Beat the logbook.
Press:
5x95, 5x105, 5x115, 9-3-2 x 95
Technically beat the log book but let’s be clear, not likely any stronger on press. Took long rest periods just be be able to meet/exceed the RX.
DB Row:
100lbs. 12 per side. @Andrewgen_Receptors didn’t bring the straps, could have tried to go ham on these with straps, but in my current state let’s be honest I didn’t get much out of these.
Biceps: Enough.
Abs: 30 decline situps - again, having backed off from the high volume toes-to-bar until my systemic fatigue/stress calms down.
A set each for bi’s and tri’s on the way out, not enough energy or time for more fun stuff.
With 5/3/1 RP concluded after a minimum 2 cycles, I’m going to do something I can enjoy more, get more out of, and that’s more compatible with my current situation wrt stress and goals.
TBD.
12 Likes
I’m excited to see how this develops!
1 Like
4/26/2024 Friday
Generic day lol
8 minutes on Stairmaster
4 sets of BSS: 10x30lbs, 10x50lbs, 10x70lbs, 20x20lbs
16 rounds EMOM:
-two, 2-pump burpees (real burpees with the jump)
-two pullups (underhand grip for a change)
-I realize I could have done more, this was a pretty mellow pace
After that, some heavy rows on the plate-loaded unsupported T-bar and a set of delt raises (with forward lean, and my whole manta-ray area was just lit up - which hasn’t happened before… interesting.)
And that was it!
6 Likes