##5/3/1 C5W1
Deadlift
60kgs x3
85kgs x5
97.5kgs x5
110kgs x5
140kgs x2, +27% joker set
Did everything double overhand. Probably could’ve gotten 3/4 on the 140kgs of i wasn’t using a cheap bar with basically no knurling. Speed on both reps only slightly slower than the 140kgs single I did on C4W3, bar was hanging by fingertips on 2nd rep.
Squat
82.5kgs x3x8, basically FSL
didn’t run cause the track was used for archery practice.
@MarkKO, do you think it’s feasible if I did some Squat FSL on some of my other 5/3/1 days? Perhaps on my bench/press day if I felt like it? Just add them on at the end of the workout. I figured it’d be a good way to add in some practice since I’m still feeling somewhat off now since I’ve only squatted once a week for the past 12 weeks compared to the daily squatting I did previously. I squatted twice this previous week, squats day and x3x8FSL on my deadlift day and my hips/legs feel a lot better.
I was thinking maybe a x5x5FSL or maybe even sets of 3 so they can be “dynamic/practice” work.
PS: I do understand that if I were to do this, my numbers/training max should be very reasonable.
I’m not Markko but YES!!!
You can Squat (or do any lift for that matter) as often as you want as long as it doesn’t effect your other training…but if Squat is your main goal then affecting your other training doesnt matter as much, or at all.
Backgorund info, what does your program look like? And I missed why you are only squatting once a week?
Been a while but I made the assumption that Squat was your primary goal because you were squatting daily. Then you started the rowing.
I had a major emphasis on squatting for a period of time cause I had busted up wrists so I couldn’t do any pressing movements.
I changed to 5/3/1 after I got back the ability to press. Right about that time, I started canoeing recreationally. I ran 5/3/1 twice a week for 4 cycles, squat/bench and deadlift/press on each day. Now, I’m back to 4 days a week of 5/3/1.
As for my main goals… I currently don’t have any. That being said, I am seeing a good amount of progress overall for my lifts(except the squat). I’m doing some bodyweight stuff in my free time just for the heck of it.
I’ll be focusing on my physical test stuff a month or two from now, primarily the push up/sit up/2.4km run. Oh and on a side note, I’ve been doing pull ups regularly and I just hit 21 today.
Bench
20kgs x10
45kgs x3
52.5kgs x3
57.5kgs x20, 3+ set
75kgs x3, +30% joker set
90kgs x3, +56% joker set
Floor Press
60kgs x3x8, 9 pull ups after each set
Push Ups
30,20
Rows
70kgs x3
80kgs x3
90kgs x10, 3+ set
Cleans
messing around with boys
60kgs with power jerk
70kgs with power jerk
80kgs, failed the jerk
90kgs, failed at bottom
Run
Sprint 100m, walk 100m repeat
Did it for 1.2km
Took 10min04secs
I think the question for me would be why you want to, and whether it would fulfill that purpose. After all, daily squatting didn’t really do that much for you when you look back on it.
Twice weekly squatting is a different story. Absolutely I think squatting after DL is a great idea.
Damn, I slowed down a fuck ton. I guess that’s what you get for not running for an extended period of time.
hips sore, possibly from sprints yesterday? Applied some heat rub near hips so my balls were on fire.
Squat
60kgs x3
87.5kgs x3, felt slow but I think it probably moved alright
100kgs x3
112.5kgs x3, 3+ set but nope, felt horrible.
Video is of 100kgs/112.5kgs sets.
80kgs x3, was going to do a EMOM but nope, right quad discomfort, blunt pain, if that makes sense.
did some back raises for therapeutic purposes
squatted a bar for a bunch to get some movement in
6 hours later and my hips/quads are still a lil sore/tight, probably a good decision to cut my workout short. Gonna finish off this cycle of 5/3/1 and reset my TM for squats. I didn’t keep into account the fact that the sprints and stuff will tire my legs too…
I’m sure there’s a joke I can make here, but I dunno. I must be losing my touch.
Really? I’ve never had issues with that, Also how’s the wrists recovering?
Maybe it’s cause I’ve an additional insole so it’s really high.
Wrists are pretty much 99% right now so that’s going good.
Nice, glad your wrist is better. Time to build the chest and fuck the rest, broseph? 
And why would you add an additional insole on your Weightlifting shoes, what shoe do you use?
Well, I never did have a ‘train like a bro’ period so I guess now about does it.
Eh, I just wanted to squat more upright, so I figured, since Chinese weightlifters add additional height to their soles, I’mma give it a go too, what could possibly go wrong?
I’m currently using a the Adipower Weightlifting shoes with WODlifts insoles.
Alright… Just some food for thought here. My bench has been going exceptionally well as of late and my training max is no where near my real 1rm. It’s(65kgs) roughly 66% of my supposed 1rm, if I were to calculate using 90kgs x3.
Don’t worry, I ain’t going to adjust my training max for the bench. It’s working, let’s keep it that way.
Maybe, I should drop my training max for my squats too since that’s arguably the lift I’m making the least amount of progress with. I mean drop it significantly, not just by a cycle or two.
For my current cycle, my squat training max is 125kgs and… I’m literally struggling and dying on my plus sets, only hitting the required amount of reps. I was thinking, maybe I’d drop it to 110kgs and work up from there. If it worked for my bench, why won’t it work for my squats too?
Any thoughts/opinion guys?
You’ve answered your own question I think. I’d drop it to 100 kg.
100kgs it is.
1 year left, time goes by fast
I also wanted to squat 1000lb when I started at 25 . The best laid plans of mice and men.
Adipowers are already pretty aggressive to be honest. I run Romaleos 2, which have about a quarter inch less in heel, and I never have issues staying upright.
I didn’t know about the whole insole thing in chinese weightlifters though. Maybe it has something to do with their frog stance style lifts?
And a good hypertrophy cycle is always good, you can never have too much hypertrophy.