Cycle 3 week 1
OHP
50x5
60x5
75x5
80x5
90x5
105x5
5x5 @ 60lb
HLR 4x13
Incline press 4x12 @ 105lb
Pendlay row 4x10 @ 135lb
BPA 4x12
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Cycle 3 week 1
Squat
125x5
160x5
190x5
205x5
235x5
270x5
5x10 @ 160lb
BW dip 14,12,10,10
Pull up 10,6,5,5
RDF 4x12 @ 12.5lb
Normal 531 stuff felt great, accessory stuff felt like garbage. My upper body was toast today for some reason.
Cycle 3 Week 1
Bench
80x5
100x5
120x5
135x5
155x5
175x5
5x10 @ 100lb
HLR 5x13
BB Row 5x10 @ 135lb
Pushup 5x15
Bench was alright today. I did paused reps on all work sets. BBB sets felt very easy.
I have to eat more!
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Cycle 3 Week 1
Deadlift
150x5
185x5
225x5
240x5
285x5
315x5
5x5 @ 240lb
No accessory stuff today as I was pressed for time.
Did all reps touch and go today. 315 flew up. Did some double overhand and tried hook grip for a few sets on the fsl stuff. Surprised I did so well as I only got 4 hours of sleep last night due to issues with the dog and yet another urgent care visit for her. Got home around 1:30 am. and in bed around 2.
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Cycle 3 Week 2
OHP
50x5
60x5
75x5
85x5
100x5
110x5
5x10 @ 60lb
HLR 4x13
Incline press 4x13 @ 105lb
Pendlay row 4x11 @ 135lb
BPA 4x12
Incline press and pendlay will get bumped up to 115 and 145 respectively, and I’ll work my way up from 8 reps to 12 as the weeks go on.
Everything felt ok today, feeling the lack of sleep and food though for sure. I’ve been consciously attempting to eat more during work, which I’ve been failing to do lately. Squats will happen either Thursday or Friday.
Cycle 3 Week 2
Squat
125x5
165x5
190x5
220x5
250x5
285x5
5x5 @ 220lb
BW pull up 10,8,6,5
Pushup 4x15
RDF @ 12.5lb 4x12
Woke up at 197.8lb this morning. Squats moved pretty well considering all the shit I’ve been doing wrong. I’ve carved out time to eat the past few days which has more than likely helped. Just have to keep on doing it.
Deload is up next after the end of this cycle, then back to it. Going to be (hopefully) hitting some PRs next week!!!
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Cycle 3 Week 2
Bench
80x5
100x5
120x5
145x5
165x5
185x5
5x10 @ 100lb
Row 3x10 @ 140lb
HLR 3x13
One set of inverted rows to failure, didn’t count reps
Again the bbb sets were easy. Did close grip on them, and very slow reps.
Joined the t-ransformation challenge today to get my ass in gear and start putting some lbs back on my wiry behind. Definitely feel the lack of food, and I woke up at 197 this morning which is the lightest I’ve been in a long while, I believe.
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Forgot to add the past week or so I’ve been taking the doggo on a 2 ish mile hike in the woods… we start just trekking through, then I’ll do sprints with her every couple minutes until we get back. She’s fast as hell and I try to keep up (no way). It was especially difficult today because in the past 24 hrs we’ve gotten roughly 14 inches of snow.
Hey man what % was the squat video?
It was a 90% tm week, why do you ask?
I think you’d see a huge jump in your squat by tightening up your upper back. It looks like your whole back flexes more than you want it to, and your elbows are coming up/back quite a bit which is an indication your upper back can be tighter. Any chance you’d be able to video completely from the side next time?
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Yes most definitely, I will do that this coming week which will be my 95% tm. It’ll be 300x5. Should be around Friday or Saturday.
Id definitely appreciate some help on the squat. I can move a a decent amount of weight compared to my other lifts, but it still doesn’t necessarily feel “right”.
You look strong with it but you’re giving up poundage through inefficiency. Taking care of that should add weight on the bar and make it feel way better for you too. Really try and jam your scaps down and open your chest up. Just don’t let that force your lumbar to hyperextend
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First of nice lifting my friend great workouts you’re doing great.
I thing garage guy is on to something. Try to slow you tempo down just a bit when you unrack.
Go under the bar get it to the right spot on the back and set up. The don’t rush to get to the starting point.
Go one step back with one foot and place it, then the other foot place it. The just adjust a little.
But if you like you tube go and watch squat university he is a great guy explaining stuff really well.
But you’re progressing really well, so good stuff.
2 Likes
Thanks to both of you guys!! I will check out the videos mortdk, and I’ll do the form adjustments next week and include a video from the side
Dude you’re pretty strong. You motivate me to get better. Man I’m weak lol.
Hah, nah man you’re all backwards on this. You’re what? 17 years old? You’re squatting basically as much as I am. You’re in a way better position to get strong. You’ll get to my numbers in no time.
I have 10+ years on you. I attribute my strength (whatever that means) to the work that I do much more than the measly couple years I’ve lifted. The couple years I spent doing roofing taught me more about what hard work is than doing 531 or whatever.
Come back to me in ten years, after you’ve been busting ass and we’ll see who is strong. If you stick with the plan you have in your head you’ll get to where you want to go.
Also I wanted to say I appreciate you, mortdk, burnur and garagerocker (and jwlake wherever he went) taking the time to write in my log and let me know I’m doing well and what I can improve upon. It’s definitely a confidence boost for me. Thanks guys.
4 Likes
You’re welcome friend, this is what this section is all about.
Helping when we can. It’s a great place. Lot’s of nice people around.
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Hell yeah man, happy to try and help. You have a good attitude and are doing things right, it makes people want to chime in and help 
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Cycle 3 Week 2
Deadlift
150x5
185x5
225x5
260x5
295x5
335x5
5x5 @ 260lb
BW dip 15,15,10,8
RDF @ 12.5lb ea 4x12
BPA 4x12
Everything was good today, pumped for next week’s PR sets. OHP will be Thursday, squats either Friday or Saturday.
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