[quote]FlatsFarmer wrote:
You can go a little heavier than the competition weight, but not so heavy that it turns into a totally different event. Your competition will be about speed, not who can carry the most weight.
Having said that, in the United States, it’s pretty common for the weights of the implements to go up at the last minute. Especially on the farmer’s walk. [/quote]
Sounds like a good idea.
18/10/15
Conventional Deadlift 60kgs x5
Conventional Deadlift 70kgs x5
Conventional Deadlift 80kgs x3
Conventional Deadlift 100kgs x5
Conventional Deadlift 112.5kgs x5
Conventional Deadlift 127.5kgs x8
Barbell Row 60kgs x12,12,12
Stiff Leg Deadlift 80kgs x12,12,12
Romanian Deadlift 70kgs x12,12,12
Incline DB Press 22kgs x12,12,9
DB Lateral Raises 7.5kgs x12,12,7
DB Bicep Curl 12kgs x7
TOTAL PULL UPS DONE FOR THE DAY: 50
Band Pull Aparts x 20, before bed
My Thoughts, Reflections, Personal Feedback:
Got 8 on the 5+ deadlift, somehow the weights felt heavier than they should’ve. Must’ve been the tire flips from yesterday. Strained biceps still kinda a pain in the ass. Deadlifting for reps with bumper plates are kinda weird, can’t really touch and go well. Looks rather ugly to be honest. Romanian deadlift uploaded too cause I ain’t really sure if I’m doing it right. Barbell Row, just to have a look, a bit too much body english after the 2nd rep.
Deadlift top set
Barbell Row
Romanian Deadlift
19/10/15
180kgs tire flips x 10 @ own pacing
Did a couple of sets of Farmer’s Walk
Took me 5-6 seconds-ish
My Thoughts, Reflections, Personal Feedback:
Used straps on some of my famer’s walks cause hands were tearing out, grip isn’t a problem for me so its fine. It feels harder with straps, maybe not having the hand to bar connection doesn’t allow me to exert as much force. Ain’t sure.
20/10/15
Olympic Press 25kgs x5
Olympic Press 30kgs x5
Olympic Press 35kgs x3
Olympic Press 42kgs x5
Olympic Press 47.5kgs x5
Olympic Press 55kgs x8
Military Press 27.5kgs x10,10,10,10,10
Seated Cable Row stack+20 x12,12,12
Incline DB Press 22kgs x12,12,12
DB Lateral Raises 5kgs x12,12,12
DB Bicep Curl 16kgs x8,5
Back Extensions 20kgs x10,10,10
TOTAL PULL UPS DONE FOR THE DAY:75
Band Pull Aparts x20, before bed
My Thoughts, Reflections, Personal Feedback:
Got 8 reps for the 5+ on the olympic press. Everything felt mostly ok, bicep curls, felt lazy but meh.
[quote]MarkKO wrote:
[quote]Benanything wrote:
I most likely won’t be pushing the plus sets for the squats/deadlifts cause I’ll be adding in a lot more accessory work to increase volume and work on supposed weak points, pretty sure I’m the weak point though heh. [/quote]
Mate, from what I know of 5/3/1 that’s almost the exact opposite of how it is meant to be run.
I’m not trying to be an arsehole or anything. Its just that you will probably get much more out of 5/3/1 if you run it doing the plus sets and not overdoing assistance.
Think of it this way: doing the plus sets will get you better and stronger at the main lifts because you’re starting at very manageable weights so your technique won’t be compromised. That in itself will correct many weaknesses. A couple of assistance exercises as intended in the program will shore up what’s left of the weak points.
Compare that with dropping the plus sets for much more assistance where most likely you’ll get much better at the assistance work without actually getting rid of the main lift weak points that well.
Just my opinion, of course. You’ve got a really good work ethic so you’ll get results from sheer hard work anyway. It just seems more sensible to me to follow the program as planned. [/quote]
I agree 1000% with MarkKO, the + sets in 5/3/1 are where you will get stronger, and not doing them so you can get more assistance in is totally counter-productive. Trust me, I’ve tried it plenty.
Otherwise, good work on here man. It’s great to see your progress.
21/10/15
Did some more tire flips. Best timing so far is 21.77s for 8 flips of the 180kgs, expect to get under 21s next week.
Ain’t the fastest set but its the only one i recorded.
22/10/15
45 MINS BEFORE TRAINING SESSION
Pull Ups 5x5
TRAINING SESSION
Squat 62.5kgs x5
Squat 72.5kgs x5
Squat 85kgs x3
Squat 100kgs x5
Squat 115kgs x5
Squat Walkout 150kgs
Squat Walkout 150kgs with belt
Squat 132.5kgs x5
Squat Walkouts 160kgs, 180kgs, 200kgs, 200kgs, 200kgs
Deadlift 90kgs x10,10,10,10,10
Incline DB Press 24kgs x12,9,7
DB Lateral Raises 7.5kgs x12,12,12
DB Bicep Curl 14kgs x5
30 MINS AFTER TRAINING SESSION
Pull Ups 5x5
TOTAL PULL UPS DONE FOR THE DAY:150
My Thoughts, Reflections, Personal Feedback:
Well, today was a semi-disappointing day but its fine. Squats were pretty damn ugly. Wanted to get 8 reps on my 5+ squats but I couldn’t. It could be the shoes, using my crossfit shoes cause converses aren’t allowed in the school gym. I know, its pretty silly. Then again, no excuses, I simply wasn’t strong enough. As for my pull ups, pretty happy with my total amount of pull ups done. I did 4 pull ups after every single set in the gym.
It looks like your training is coming along well. Good to see.
[quote]MarkKO wrote:
It looks like your training is coming along well. Good to see. [/quote]
Thanks for the encouragement mate, really appreciate it!
Nice work with the pullups. It’ll make a big difference in the future.
[quote]lift206 wrote:
Nice work with the pullups. It’ll make a big difference in the future. [/quote]
Thanks man, I’ve actually done them this way before. Just got reminded of them when I saw your post on it somewhere on the forums.
23/10/15
Competition Bench 35kgs x5
Competition Bench 40kgs x5
Competition Bench 45kgs x3
Competition Bench 55kgs x5
Competition Bench 62.5kgs x5
Competition Bench 72.5kgs x8
Legless Paused Bench 50kgs x10,10,10,10,10
DB Row 24kgs x12,12,12
DB Lateral Raises 5kgs x16,16,19
TOTAL PULL UPS DONE FOR THE DAY:80
My Thoughts, Reflections, Personal Feedback:
Went for spa with the boys so skipped the curls and back extensions. Managed to get 8 for 5 on the bench. Looking at the video, my pauses don’t seem to look long enough. Wanted to get 8 initially but right after getting it, kinda felt I should’ve pushed for more. Maybe I’m just being greedy. I’ll just take what I can get. Would’ve used the 10kgs dumbbells for lateral raises but I couldn’t find them, gym was hella crowded. On the bright side, managed to get a total of 355 pull ups so far. I could’ve sworn I did 75 on deadlift day instead of the 50 I recorded down. Fear not, the week has yet to end, I’ve one more day to get 45 pull ups. The plan is, or whatever you wanna call it, is 400 this week. 500 the next week. 600 the following week. Maybe drop back to 500 the week after the following week and continue adding 100 a week to the total number of pull ups done. Not exactly much of a plan but I think I’ll just wing it. I should probably start adding different variations soon enough or something along the lines of that. Watched the new Jesse Norris video on supertraining and damn, I would be lying if I said I wasn’t jelly. pulling 600 at the age of 16. I would attribute it to people like him being genetically superior(which is true) and being raised in the right environment (strength training isn’t exactly something asian cultures encourage) and stuff but it matters not. Excuses are excuses. I can only be as strong as I can be. I’ll get there, someday, somehow. This is a marathon, not a race. and dang, this was one lengthy ass reflection, I’ll be damned if anyone actually reads them all which I’m sure someone actually will, and to you I say, “You sir, you’re awesome.”
[quote]Benanything wrote:
23/10/15
Competition Bench 35kgs x5
Competition Bench 40kgs x5
Competition Bench 45kgs x3
Competition Bench 55kgs x5
Competition Bench 62.5kgs x5
Competition Bench 72.5kgs x8
Legless Paused Bench 50kgs x10,10,10,10,10
DB Row 24kgs x12,12,12
DB Lateral Raises 5kgs x16,16,19
TOTAL PULL UPS DONE FOR THE DAY:80
My Thoughts, Reflections, Personal Feedback:
Went for spa with the boys so skipped the curls and back extensions. Managed to get 8 for 5 on the bench. Looking at the video, my pauses don’t seem to look long enough. Wanted to get 8 initially but right after getting it, kinda felt I should’ve pushed for more. Maybe I’m just being greedy. I’ll just take what I can get. Would’ve used the 10kgs dumbbells for lateral raises but I couldn’t find them, gym was hella crowded. On the bright side, managed to get a total of 355 pull ups so far. I could’ve sworn I did 75 on deadlift day instead of the 50 I recorded down. Fear not, the week has yet to end, I’ve one more day to get 45 pull ups. The plan is, or whatever you wanna call it, is 400 this week. 500 the next week. 600 the following week. Maybe drop back to 500 the week after the following week and continue adding 100 a week to the total number of pull ups done. Not exactly much of a plan but I think I’ll just wing it. I should probably start adding different variations soon enough or something along the lines of that. Watched the new Jesse Norris video on supertraining and damn, I would be lying if I said I wasn’t jelly. pulling 600 at the age of 16. I would attribute it to people like him being genetically superior(which is true) and being raised in the right environment (strength training isn’t exactly something asian cultures encourage) and stuff but it matters not. Excuses are excuses. I can only be as strong as I can be. I’ll get there, someday, somehow. This is a marathon, not a race. and dang, this was one lengthy ass reflection, I’ll be damned if anyone actually reads them all which I’m sure someone actually will, and to you I say, “You sir, you’re awesome.”
[/quote]
Lengthy but to the point. You’re getting it, and that attitude is only going to help you.
With the pull-ups a) well done and b) keep a close watch on how your elbows feel because pull ups were a big factor in messing mine up. If you start getting niggles in the elbows don’t ignore it. I did and the result was not brilliant.
Just lurking ya. Nice lifting in here. Quite the work ethic and focus. Thanks for T Nation friending me.
Your pullup volume is impressive. I really think pullups have been instrumental in helping me build upper body strength. They are one of my favorite things to train.
[quote]MarkKO wrote:
Lengthy but to the point. You’re getting it, and that attitude is only going to help you.
With the pull-ups a) well done and b) keep a close watch on how your elbows feel because pull ups were a big factor in messing mine up. If you start getting niggles in the elbows don’t ignore it. I did and the result was not brilliant. [/quote]
Thanks man, really appreciate the advice. Elbows feel pretty good so far, maybe its just cause of me youth. Will stop when required.
[quote]Powerpuff wrote:
Just lurking ya. Nice lifting in here. Quite the work ethic and focus. Thanks for T Nation friending me.
Your pullup volume is impressive. I really think pullups have been instrumental in helping me build upper body strength. They are one of my favorite things to train. [/quote]
I’m just getting started on the pull ups, hoping to be able to hit sets of 10s multiple times a day again. I recall being able to do 4-5 sets of 10 in a day a couple of months ago. Can’t wait to do that again but better.
24/10/15
Supposedly an “off day” but heck, went to the gym to help spot/load for my boys.
On top of that, I figured you can never do too much back so I did some.
Pull Ups @ 4am, woke up, couldn’t sleep. Made some soup and did 20 pull ups.
Pull Ups later in the morning at the gym, did…
Pull Ups x 15
Seated Cable Row stack+20 x12,12,12
Pull Ups before going off to bed, did 10
TOTAL PULL UPS DONE FOR THE DAY: 45
TOTAL PULL UPS DONE FOR THE WEEK: 400.
My Thoughts, Reflections, Personal Feedback:
500 pull ups next week. Lets do it.
[quote]Benanything wrote:
[quote]MarkKO wrote:
Lengthy but to the point. You’re getting it, and that attitude is only going to help you.
With the pull-ups a) well done and b) keep a close watch on how your elbows feel because pull ups were a big factor in messing mine up. If you start getting niggles in the elbows don’t ignore it. I did and the result was not brilliant. [/quote]
Thanks man, really appreciate the advice. Elbows feel pretty good so far, maybe its just cause of me youth. Will stop when required.
[/quote]
That very probably is the case. You’ll know it they start acting up, you’ll start getting a dull ache in the elbow and/or stabbing pains.
When that happens, take a break.
In my case the cause was a combination of pull ups and squatting with a narrow grip and pushing my elbows forward.
Like a @#$%head I didn’t address it early enough so for the moment I just had to ditch pull ups.
25/10/15
Conventional Deadlift 62.5kgs x5
Conventional Deadlift 75kgs x5
Conventional Deadlift 90kgs x3
Conventional Deadlift 105kgs x3
Conventional Deadlift 120kgs x3
Conventional Deadlift 135kgs x6
Barbell Row 70kgs x10,10,10
Stiff Leg Deadlift 90kgs x10,10,10
Romanian Deadlift 80kgs x10,10,10
Incline DB Press 24kgs x10,10
DB Lateral Raises 12kgs x6
PULL UPS DONE DURING GYM SESSION: 75
My Thoughts, Reflections, Personal Feedback:
Doing 5 pull ups after every single set on deadlift day is a horrible idea. Horrible. Got 6 on the 3 deadlifts, pretty sure I could’ve gotten more but I think 6 is pretty ok. Might do more pull ups later into the day. Grip is currently shot to hell so using them straps, not a big fan of them but I’m starting to get used to them. After all, I’ll probably be using straps for the deadlift rep off part of the competition. Had 2 more posts on my training log but somehow, they ain’t showing up.
This will be the 4th time I’m replying to this message and hopefully, it gets through this time. Anyways, I hope your elbows recover soon man, pull ups are a hellava exercise, without a doubt, one of my favourites. I might look into doing them weighted in the future cause they’re just more fun to me that way.
EDIT: I now know why my messages couldn’t get through, apparently my message are too long or something along the lines of that