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Time limited
Pressing spots taken so
Iso Row:
70 per side 3x15
OHP 3s
band pull aparts, should dislocations
130 x 3
150 x 3
165 x 9
CGBP
145 x 8
165 x 8
185 x 6
Tricep overhead extension supersetted with facepulls
60 3 x 15 each
Tricep straight bar pushdown
100 2 x 15
Rope curls
60 2 x 12
Cross body hammer curls
25 2 x 10
Drank too much on Thursday, drank a decent amount last night, went in underfed and needing to pick up my sister relatively soon. OHP felt like shit, then took my shoes off for the last set and beasted the weight, felt solid might’ve had 10 but it would’ve been tough.
Everything was pretty easy, I guess that’s what I get for sandbagging my maxes.
I’m thinking about replacing incline pressing next cycle (or maybe the one after) with BB rows, to help get some real back work in.
I’m just getting to this video but I remember years ago (i initially signed up on this site 8 years ago, with a different account) when Alpha was something of a regular. Definitely going to have to get back to watching his stuff. Thanks for the post, I need to pay more attention to what strong people do.
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So this stretch (Thurs-Monday) was rough, slept like shit, ate like shit, drank too much, did too many other substances. So unsurprisingly I felt like shit despite sleeping 10-11 hours last night. I didn’t eat enough before working out but had a bunch of caffeine so I was pretty much just jittery
Woke at 293.4 this morning, not super surprised, the cut starts this week.
Warmup
5 min elliptical
DL
Bar x 10
155 3 x 5
205 1 x 5 belt)
265 x 3
315 x 3 (supposed to be 305)
340 x 7
Ham Curls
110 3 x 10
SSB (no belt)
175 x 8
205 x 8
245 x 6
Back raises
3 x 10
Deadlifts still aren’t right, felt like I was closer on a few reps but pretty big flaws, still. Took another video of my top set that I’ll upload later. I was getting ready to put my belt on and some guy tells me it looks like I could use a bigger one, so I borrowed his which felt a bit better. I think I just need to break mine back in (its stiff) and drop a few pounds but at least I made a gym friend (whose name I promptly forgot). He said goodbye to me on the way out, I’m not much of a talker at the gym but it’s nice to have people reach out.
Intentionally avoided the belt for the SSB and braced as best I could with some pauses at the bottom, felt good. I really like this lift. Need to do some ab work and maybe a bit of conditioning tonight.
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Pretty much the same problems as last time, need to find a way to get comfortable over the bar and in a position where I can brace
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Ass is coming up too quick. Try starting with yo ass little higher.
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Woke at 292.4, seems closer to being right. Made myself a bunch of chicken thighs with veggies in a red sauce for lunch for the rest of the week.
Warmup
10 min incline walking
Bench
band pull aparts, dislocations
bar 2 x 10
135 2 x 5
185 2 x 5 (wraps)
210 x 3
240 x 3
270 x 14 (pr)
Incline DB
70 x 8
80 x 8
90 x 6
Cable row
150 (?) 3 x 10
Lat pulldown
140 3 x 10
Facepulls supersetted with Tri overheads
60 (?) 3 x 15
Rope curls
40 (?) 3 x 12
Good pressing workout, my old PR close to that was 275 x 12, I wasn’t going to count this as a PR unless i got 14, so I got 14. I’m so much better at pressing for reps than I am squatting or pulling. Went to do a few chinups but my elbow felt off so just did lat pulldowns, should incorporate them in at some point though.
My new e1rm is 425 lolol
PR party! Congratulations!
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You’re not taking time to set up. Also @ChickenLittle is spot on, hips are too low. Yes, you need to drop your butt as you drive your knees forward to jump, but not that much. Also don’t crank your neck like that. Look at a spot six or so feet in front of you.
Don’t look for comfort. Very little is comfortable about a locked in setup for anything. Look for tightness.
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Woke up at 293 after some serious sad binging, felt leanish though, so I’m not too worried.
I have IBS, so most of the time my stomach is off but today i was borderline nauseous throughout most of my squats. I’ve also been unbelievably fatigued this week, sleeping 10ish hours and still exhausted, normally get 6-7 and am only somewhat tired. Will go to the doc if this continues
Warmup
Stretching
10 min incline walk
Squats
Bar 2x5
135 2x5
185 1x5
225 2x2 (belt for latter set)
240 1x3
275 1x3
310 1x9
Rdl
165 x 8
185 x 8
206 x 6
Abs
110 3x12
Glute bridge
145 3x10
Ham curls
85 3x15
Reverse hyper
50 3x8
Really focused on bracing and tried to get to depth, things went a lot better but still some room to grow for sure. Actually felt my legs straining this workout instead of just losing my brace, hooray. I’ll post a video in a bit, I think the majority are within an inch either way with one that’s definitely high and one that I sunk. I’m filming from a foot below me, not sure that much matters though.
RDL and glute bridges felt good, going to start hitting these a little harder.
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Not sure any were actually obviously high or deep but I think I’m closer than last week, I’ll re-assess after watching on my computer.
Legs looking decent, will probably look great if I can convince myself not to eat everything in the world
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That actually looked pretty good. Just be more aggressive! Come up like you’re trying to go through the ceiling, same with deadlifts. You must be putting everything into being explosive as all hell.
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Yea, those felt notably slow, from the first rep. I’m surprised they look as quick as they do on the video. I think I was so focused on getting deep enough and staying tight that I forgot to actually lift but you’re right it’s definitely a common trend, across all my lifts. The funny thing is people mention how explosive I am (relative to my size) when I’m playing sports, just haven’t quite figured how to transfer it to lifting yet.
I’ll see what I can do on deadlifts next week.
Good luck at the meet!
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Been feeling exhausted still, bosses are in town later this week and I’m supposed to go to Whistler this weekend, not great.
Warmup
10 min incline walking
OHP
Bar 2x5
Band work
95 2x5
115 1x5
140 1x5 (wraps)
155 1x3
175 1x9
CGBP
185x5
205x5
225x5
Iso Row
180 3x10
Was exhausted, nauseous and feeling faint so I left there. Going to hydrate and take a nap, see how I feel tomorrow.
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Took about a week off, wasn’t feeling well the first few days, got extremely work busy then was out of town for 4 days. Continuing the program today
Can’t remember exactly but weighed about 293 this morning after waking up at a bloated 296.8 (jfc) yesterday.
My stomach has been off so I skipped the treadmill just to make sure I could get my lifting in.
DL
135 2 x 5
225 1x2, 1x3
275 1x2
285 1x5
325 1x3
365 1x7 (supposed to be 360)
SSB
205 x 5
245 x 5
275 x 5
Ham Curls
130 3x10
Back extensions
3x10
Ab
90 3x12
Will upload deadlifts later, they were a lot better but a lot further from good still. I didn’t reset between reps 5 and 6, ugly and probably was the reason I stopped after 7 reps. Still was pretty easily my best set so far. The SSB felt weird today and 275 x 5 felt hard but reasonably so. Hopefully I start feeling physically better soon, going to restart my FODMAP diet tomorrow :sad_noises:
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Tried to get my hips a bit higher and get real tight through my back, hips still seem too low and I’m still shooting them up too soon. Meh
It’s better, jump more. That should get your hips where they need to be
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Didn’t weigh in this morning, going to try and reduce the amount I do it. If I see I’m under where I want to be I eat more, if I’m over where I want to be I get mad and eat more. So going to try and restrict it to a few times a week, to start.
Warmup
5 min assault bike, 4 of which were 10s on and 20s off intervals.
pull aparts, shoulder dislocations
Bench
135 2 x 10
185 2 x 3
225 1x5
255 1x3
285 1x11
Incline DB
75 1x5
85 1x5
95 1x5
Chins
1x5
Iso Row
100 per side 3x10
tri overhead extension
70 3x10
facepulls
70 3x12
Netural lat pulldown
130 2x15
Rope curls
70 3x10
Holy bad conditioning, the assault bike worked my ass, definitely going to start doing this. Bench felt like ass for most of it, surprised I got 11 honestly. I attempted to take a video but ended up not pressing record until I went to pick up my phone, oops. Even 225 felt slow and stiff, took real long rests ~4 min between for my last few sets. My gym only goes up to 100lb dumbbells so I only have 1 more cycle of those for 5/3/1. The chins also sucked, need to do more of those. Will start by doing them every upper session.
Anyone have thoughts on these or any other wrestling shoes? Don’t mind spending a bit more but if these relatively cheap options work I’d prefer to do that.
Gym finally re-opened, going to spend the rest of the summer re-building my base then get back on a program (possibly the same 5/3/1 cycle) in the beginning of the fall.
Anyways first day back, had to wear a mask the entire time. My heart felt like exploding and both my mask and I were drenched in sweat despite a pretty pathetic workout.
Walking: 16 min
Deadlift: 1x10 135, 3x5 225
Lat pulldown: 1x10 90, 2x8 130
Iso Row: 3x10 2 plates per side
Curls: 3x10 20lb dumbbells
Shrugs: 3x20 40lb dbs
Hammer Curls: 4x6 27.5lb dbs
Also, I missed the T-ransformation, ended up just getting softer and weaker. Just going to keep going forward.