Squat were a struggle, my hamstrings were very tight. I could not loosen up. Don’t think I hit depth on the last one. Called it early and did some stretching and mobility.
One thing I do to help my hamstring flexibility is to spend a few minutes per day sitting in a 3rd world squat position. Start doing it for 15-30 seconds and work your way up, it makes a lot of difference for the hamstrings and hip mobility.
[quote]OTHSteve wrote:
One thing I do to help my hamstring flexibility is to spend a few minutes per day sitting in a 3rd world squat position. Start doing it for 15-30 seconds and work your way up, it makes a lot of difference for the hamstrings and hip mobility.[/quote]
I do try to hold this position. I’ll try working up to longer.
I am not sure if it was a flexibility/mobility issue because I don’t usually have that problem. It felt like my hamstrings were still just tight and fatigued from previous squat and deadlift work. I am going to try to work on recovery as a whole (eating, sleeping, stretching, etc.). I think my recovery has gotten off since the semester started.
Cycle 4: 5/3/1 Monolith
BW = 197.5
Press TM = 145
Deadlift TM = 315
Bench TM = 225
Squat TM = 275
Going to start “Building the Monolith”. I have dialed my TM back to 85%. I have my schedule set know for the fall semester. I should be able to do a 3 day full body routine with appropriate recovery.
Squat: 195 x 5, 225 x 5, 255 x 5 x 5
Press: 105 x 5, 115 x 5, 135 x 5, 105 x 12
Chin-ups: BW x 100
Face pulls: 42.5 x 50, 50 x 50
Dips: BW x 100
Deadlift: 225 x 5, 255 x 5, 285 x 5 x 3
Bench: 155 x 5, 185 x 5, 205 x 5 x 5
DB Rows: 75 x 10 x 3, 90 x 10 x 2
BB Curls: 45 x 50, 50 x 50
Front Squat: 135 x 5, 155 x 5, 185 x 5
Squat: 135 x 20
Press: 105 x 5 x 10
Chin-ups: (BW + 5) x 5, (BW + 10) x 5, (BW + 15) x 5, (BW + 20) x 5, (BW + 25) x 5
BB Shrugs: 135 x 100
Face pulls: 35 x 50, 42.5 x 25, 50 x 25
Did not have time to wait for a squat rack; so, I substituted front squats that I could clean into position then did my 20 rep squats.
Squat: 185 x 5, 205 x 5, 235 x 5 x 5
Press: 95 x 5, 105 x 5, 125 x 5, 95 x 11
Chin-ups: BW x 100
Face pulls: 50 x 100
Dips: BW x 100
Deadlift: 205 x 5, 235 x 5, 275 x 5 x 3
Bench: 145 x 5, 165 x 5, 195 x 5 x 5
DB Rows: 60 x 15 x 2, 75 x 15 x 2
BB Curls: 55 x 50, 45 x 50
Squat: 185 x 5, 205 x 5 , 235 x 5, 135 x 20
Press: 75 x 5 x 10
Chin-ups: (BW + 5) x 5, (BW + 10) x 5, (BW + 15) x 5, (BW + 20) x 5, (BW + 25) x 5
BB Shrugs: 135 x 50, 155 x 25, 185 x 25
Face pulls: 42.5 x 100
Squat: 205 x 5, 235 x 5, 265 x 5 x 5
Press: 105 x 5, 125 x 5, 135 x 5, 105 x 10
Chin-ups: BW x 100
Face pulls: 50 x 100
Dips: BW x 100
Deadlift: 235 x 5, 275 x 5, 305 x 5 x 3
Bench: 165 x 5, 195 x 5, 215 x 5 x 5
DB Rows: 60 x 20 x 3, 75 x 10 x 2
BB Curls: 45 x 20, 50 x 20, 55 x 20, 60 x 20, 65 x 20
Squat: 205 x 5, 235 x 5, 265 x 5, 155 x 20
Press: 105 x 5 x 10
Chin-ups: (BW 15) x 5, (BW 15) x 5, (BW 20) x 5, (BW 20) x 5, (BW 25) x 5
BB Shrugs: 135 x 25, 155 x 25, 105 x 50
Face pulls: 57.5 x 100
Cycle 5: 5/3/1 Monolith
BW = 200
Press TM = 145
Deadlift TM = 325
Bench TM = 235
Squat TM = 285
Squat: 205 x 5, 225 x 5, 255 x 5 x 5
Press: 105 x 5, 125 x 5, 145 x 5, 105 x 13
Chin-ups: BW x 100
Band pullaparts: 100
Dips: BW x 100
Bench: 165 x 5, 185 x 5, 215 x 5 x 5
Deadlift: 225 x 5, 265 x 5, 295 x 5 x 3
DB Rows: 70 x 10 x 5
Band Pullaparts: 100
Curls: 45 x 25, 55 x 25, 65 x 25, 75 x 25
Squat: 205 x 5, 225 x 5, 255 x 5, 165 x 20
Press: 85 x 5 x 12
Chin-ups: (BW 10) x 5, (BW 10) x 5, (BW 20) x 5, (BW 20) x 5, (BW 30) x 5
DB Shrugs: 60s x 100
Band Pullaparts: 100
Squat: 185 x 5, 215 x 5, 245 x 5 x5
Press: 105 x 5, 115 x 5, 135 x 8, 105 x 13
Chin-ups: BW x 100
Band Pullaparts: 100
Dips: BW x 100
Deadlift: 215 x 5, 245 x 5, 275 x 5 x 3
Bench: 155 x 5, 175 x 5, 205 x 5 x 5
DB Rows: 75 x 10 x 2, 75 x 15 x 2, 75 x 20
DB Curls: 25s x 50, 30s x 25, 35s x 25