Press 5/3/1 Week
Press 112.5lbs x 5, 127.5lbs x 3, 141.25lbs* x 8
Press 5 x 5 @ 120lbs supersetted
DB Rows 5 x 5 @ 100
Split Squat 25/leg
If you’re good at math–or think 141.25lbs is an odd number–you’d be right to think something was amiss with that top set. It was supposed to be 142.5lbs, but I left a fractional plate on the floor, not placed on the bar, like an idiot. Acting like an idiot is something I have lots of practice in.
Anyhow, happy with weights, strength, and size progress.
Should probably suck it up and buy one of Wendler’s books to get a sense of how to program 5/3/1 longer term–after the T-ransformation Challenge, that is.
Squats 5/3/1Week
Squats 185lbs x 5, 207.5lbs x 3, 232.5lbs x 7
Squats 5x5 @ 200lbs
Chins x 50
Dips x 50
Facepulls x 100
The first sets of squats still feel exceptionally difficult. I’ve been adding warmup setd, which helps, but I’m still strongest on the last three sets of supplemental squats. Oh well.
With this bastardized Beefcake setup, I’m the strongest I’ve ever been.
At the moment, I think I’ll skip the deload in week eight and keep pushing onward. I’m not feeling beat up, I’m eating and sleeping well, so…why not? This will also give me an extra week to lean out for the T-ransformation Challenge.
Bench Press 5s Week
Bench Press 152.5lbs x 5, 177.5lbs x 5, 200lbs x 10
Bench Press 5 x 5 @ 200lbs supersetted w/
One arm DB Rows 5 x 5 @ 104lbs
Split Squats x 25/leg
Consistent strength gains, not feeling beaten into the ground, looking bigger–what’s not to like about this program?
I saw a podcast with David Goggins–t he guy is an animal. Everything he said resonated. I’m getting better at embracing the suckiness of highish rep squats and deads. I keep telling myself I’m doing them to get better. This makes it suck a little less.
I’ll need to embrace the grind just a little bit more to see myself through Thibs’ circuit programs, beginning roughly three weeks from now. I’m actually looking forward to cutting.
Deadlifts 5s Week
Deadlifts 205lbs x 5, 235lbs x 5, 265lbs x 8 (grip fail)
Deadlifts 3 x 5 @ 250
Dips x 50
Chins x 50
Poundstone Curls x 50 (40 unbroken)
I probably had one or two more pulls in me, but lost my grip between reps eight and nine.
I dunno if I’m getting fatter or just weak from the pulling, but the chins were extra ugly today. Still ground them out, but…ugh. I may be living proof of the necessity of deloads. Live and learn.
Two and a half weeks before I begin cutting. Looking forward to not eating so much.
Press 5s Week
Press 100lbs x 5, 117.5lbs x 5, 132.5lbs x 10
Press 5 x 5 @ 125lbs supersetted w/
DB Rows 5 x 5 @ 104lbs
Split Squat 25/leg
Still keeping at it. The weights are getting more challenging, but within the realm of doable. Two weeks and a squat workout to go.
Weighed almost 192lbs this morning. None of my clothes fit. I look enormous relative to myself six months ago (not relative to anyone else on here). I’m trying to stay focused on this 5/3/1 cycle, but cutting is the next new, shiny thing that has captured my attention.
Biting down on the gumshield to power through this final stretch.
Squats 5s Week
Squats 165lbs x 5, 190lbs x 5, 217.5lbs x 10
Squats 5 x 5 @ 205lbs
Chins x 50
Dips x 50
Facepulls x 100
Consider my gum shield bitten down upon, my teeth marks firmly implanted in the plastic.
The workouts are getting tough, but, my goodness, do I feel like my squats are looking more and more like Platz, rhythmic and straight up and down.
As a note to future Barley, it would be interesting to experiment with the supplemental work as 5x3 or take Thibs’ speed-skill approach and dominate 80-85 percent 1RM for sets of 3. I like lower rep workouts more and feel less beat up when I’m not grinding…something to consider, future me.
Was able to hit the chins and dips in one less set, so progress I suppose.
Bench Press 3s Week
Bench Press 165lbs x 3, 187.5lbs x 3, 212.5lbs x 9
Bench Press 5x5 @ 200lbs supersetted w/
One Arm DB Rows 5x5 @ 104lbs
Split squats 25/leg
These workouts are hard, not Surge workout hard, but challenging enough to suck. And this plan keeps delivering size and strength.
I have a life goal to bench 225lbs x 10 or 300 x 1. At this rate of progress, I could be there in six months or less, I think. Granted, this rate of progress isn’t a given.
In any case, it gnaws at me that I’ll probably give up some maximum strength to lean out and be maximally studly on the beach this summer.
This summer/fall, I wonder how fast I can regain my strength after an aggressive cut and what the best way is to get there?
Deadlift 3s Week
Deadlift 220lbs x 3, 255lbs x 3, 285lbs x 8
Deadlift 3 x 5 @ 255lbs
Chins x 50
Dips x 50
Curls x 50
Ahhhhh, deadlifts. My least favorite lift, and the one I suck at the worst.
I do keep getting stronger and am creeping up on a personal best. Next week, I’m set to pull 300 for my top set. If I can get four or more, I’m calling it a PB. This is a preposterously low number; however, the problem in the past was always that I got injured as I added weight.
Strangely, deadlifts are the only lift I don’t get stronger on set to set. Usually, with bench, squats, and press, I’m strongest on sets 3, 4, 5. With deadlifts, it’s the reverse and the latter sets get a tad grindy.
Press 3s Week
Press 107.5lbs x 3, 125lbs x 3, 140lbs x 10
Press 5x5 @ 125lbs supersetted w/
DB Rows 5x5 @ 104lbs
Split Squat 25/leg
Just putting in the work. I feel way less beat up than earlier in the week. Food and sleep works wonders.
Another oddity: single leg work seems much more demanding than, say, squats. I’ve noticed this every time I do lunges and split squats. While they’re getting easier, I still dread them…just a bit less than I used to.
Five workouts to go. The rubber meets the road next week.
Squat 3s Week
Squat 185lbs x 3, 205lbs x 3, 230 lbs x 9
Squat 1x5 @ 205lbs
Chins 30
Dips 30
Pull aparts 50
Today was not it.
I spent the weekend volunteering at a summer camp, sleeping poorly, eating low quality food, and sinking a few beers. I tried to make up for it by eating less yesterday, but that didn’t seem to help.
During the workout, my stomach was upset, my legs cramped on the first back off set, and I struggled to find the groove–squats were ugly today.
I ran into issues with under recovery during the Surge Challenge. The solution then was food, water, and rest. I’m sure that’s what it is now–so that’s the plan going forward. Want to finish this final week strong.
Bench Press 5/3/1 Week
Bench Press 175lbs x 5, 200lbs x 3, 225lbs x 6
Bench Press 5x5 @205lbs supersetted w/
DB Rows 5x5 @ 104lbs
Split Squat 25/leg
Chins/Dips 20 each
I had a terrible workout on Sunday. I chalked it up to poor recovery. Nah, I was sick, staying home from work yesterday.
Better, but still somewhat sick, I got back in the gym today for bench pressing. I topped out at 225lbs for 6 reps this cycle, the strongest I’ve ever been. Without the illness, I think I would’ve been good for 1-2 more. Ah, life.
My dream is 225lbs x 10.
Sadly, this is my last bench workout before beginning to cut, so my #goals are on hold for 14 weeks or so. Then maybe run Thibs’ layers and get back to 5/3/1 to crush my goals as I approach 45.
I tacked on some of the work I skipped on Sunday. I’ll make up for the missed squats, too.
Deadlift 5/3/1 Week
Deadlift 235lbs x 5, 265lbs x 3, 300lbs x 5
Deadlift 3x5 @ 255lbs NOPE!
Chins x 50
Dips x 50
Poundstone Curls x 52 (42 unbroken)
I’ve been dreading this workout for a while. I’m still kinda ill from earlier this week.
Also, deadlifts are my worst lift and I hate them. But I feel like I move better when I do them…for longevity, I think they matter at some level. (When I’m 102, and married to my 39-year old third wife, I imagine that being able to deadlift my bodyweight a few times is more important than top-end strength).
Anyhow, I did them. 300lbs for five is the best I’ve ever done; I think 305 x 3 was my previous best. Best of all no back pain or tweaks in that final set until…
I tried a back off set at 255lbs. It felt unstable, so I stopped after the first rep. I tried again and the same thing happened with a stabbing sensation over my left hip. I dropped the bar. Nothing hurts, but it all felt like it might go terribly wrong. I’m sure there’s a lesson in here, but it eludes me at the moment.
Slightly heavier version of me earlier today. I’m up to 192 from 184. Time to cut.
Squats 5/3/1 Week
Squats 190lbs x 5, 215lbs x 3, 242.5lbs x 2*
Chins x 50
Dips x 50
*Not the way I wanted to end things. I squatted 235 for nine a week ago, shoulda been good for more with 242. I think I’m carrying a lot of fatigue from all the supplemental work over the last 11 weeks, plus being sick, plus eating less. I misgrooved rep two and was screwed from there.
Anyhow, that ends my run of 5/3/1. I think I’ll return to it after I lean up for summer. Except for this last week, everything went as well as could be planned. Getting sick upset the cart–all there is to do is set it right and keep on plugging.
Full Body
Bench Press 215lbs x 4, 4 225lbs x 4
Deadlift 135lbs x 3, 185 lbs x 3, 225lbs x 2, 275lbs x 1, 305lbs x 0*
Rows 112.5lbs x 4, 4, 4
Dropped cals to about 2000. High protein and fat. Down from 194 to 190…mostly water, I’d imagine.
Not sure what the heck is going on with my lower body. Previously, I pulled 300 for five, but barely broke the floor with 305 today. I flubbed a squat workout a couple days ago, too.
Fat loss workouts suck bad enough as is. Once I get into my head, I’ll drive myself nuts comparing my lifting performances. Maybe it’s time to cycle over to some new exercises for a bit…deficit deads and front squats, maybe?
Incline bench press 165lbs x 4, 4 180lbs x 4, 190lbs x 4
Front squat 135lbs x 4, 155 x 4, 170lbs x 4, 180lbs x 4
DB Pullover 80lbs x 4, 4, 6
I didn’t realize how much I missed front squats until doing them again. The movement feels much more natural than a back squat and I always feel like I move better when I do them. And no back pain.
I had the same reaction to high bar close-stance squats when I did those a while back. I think these will be by new lower-body movements of choice for a few weeks. I’ll keep pulling, but light.
Per one of Thibs’ fat loss articles, I’m gonna do full body like this for 3-4 weeks, then add volume with something like Waterbury’s 10x3, then finish with heavy circuits. Shooting for 175-177 in 12 weeks. Today, I was 189.
Full body
Bench press 215lbs x 4, 4; 225lbs x 4 (barely)
Deadlift 225lbs x 3, 255lbs x 3, 285lbs x 3, 305lbs x 1
Row 112.5lbs x 4, 4, 5
Close stance high bar back squat—up to 165lbs x 4, just to remember how
Pretty sure I’m losing pressing strength, but everything else felt good. Deadlifts felt stable, definitely stronger than last time.
I really like high bar squatting with a closer stance, no idea why I’ve spent so much time low bar squatting. Long term, I’m better off chasing high bar squat and front squat PRs.
Full body
Incline bench press 165 x 4, 4, 185 x 4, 195 x 3*
Front squat 165 x 4, 175 x 4, 180 x 4
DB Pullover 60 x 4, 86 x 4, 4, 6
*Pressing strength continues to dip. Everything else is steady or increasing.
Knees feel oddly beat up.
Only having carbs around the workout in Surge. May start adding them in at night-- probably oatmeal – as I increase volume and decrease rest between sets. This suggestion comes from Thibs’ most recent article, “Five Fat Loss Mistakes,” or some similar title.
Full body
-Bench Press 195lbs x 6, 205lbs x 6, 210lbs x 6
-Deadlift 135, 185, 205, 235lbs x 3; 265lbs x 1, 285lbs x 1 (a tad grindy)
-DB Row 86lbs x 6, 100lbs x 6, 10
-High bar, close stance squats ramp up to 185lbs x 4 (good for at least 10lbs more)
I did a circuit workout yesterday with 5x5 light front squats, chins, dips with little rest. I’m trying to get in the habit of doing conditioning.
I decided to do sets of six to distract from my waning pressing strength. Deadlifts were weird…lighter weights flew, but hit a wall at 285. I thought it best to just leave well enough alone.
High bar close-stance squats are much less taxing on my low back and leave my knees feeling years younger. Just got back from a walk and felt like a ballerina along the Midwestern sidewalks.
At the end of next week, I’ll switch to Waterbury’s 10x3 for fat loss.
