Hopefully not too close to my max haha, I’m hoping the last 4 months of 10x5 helped out with that.
I’ve found that I have a difficult time with deloads if I take a week without it being heavy (relative term, obviously). My body seems to forget what the weight feels like. Regardless it takes me a week or so after deload to feel back in the groove, and I’ve found that keeping it heavy typically helps with how the weight feels when I do come back.
Edit: only volume deload
Deadlift deload
250x3
285x3
320x3
355x1
Vid is 285, 320, 355
Getting a plan together for the next few leader cycles. I think I’ll leave squat and deadlift alone, but I may switch the days up. I feel like I can progress in them no matter what I do. Bench and OHP, I will very likely change supplemental. I’m thinking…
Monday
OHP Leviathan
5x5 SSL
Tuesday
Squat Leviathan
Widowmaker
Thursday
Bench Leviathan
Widowmaker
Friday
Deadlift Leviathan
5x5 FSL
Deadlift is moving to Friday due to it wrecking me the next day. Been getting tired and lethargic wednesday-thursday. Going to try some wacky shit to get bench feeling better.
Edit: I was also considering switching bench and press up to 531 OG for a few months to see if I could jumpstart some gains. I’ll probably make the decision based on how the anchor goes.
Does that mean you’ll continue to do the assistance work for a given main lift on the same day you do the main lift?
Is that a Wendler commandment or just your preferred way to set it up?
I obviously need to reread the Wendler books, especially before I move on from GMM. I’m lost with vocabulary words like leader and anchor… were those concepts laid out in Forever or Beyond? Have 5/3/1-2e and Beyond, don’t have Forever.
Yeah, so main lift, supplemental of same lift. Not a commandment by wendler, you can do different supplemental such as ohp on bench day. I just set it up that way to save some time… never tried it the other way either so that may be something to look in to as well.
Leader and anchor are things he lays out in the forever book, this is my first bout with it and it seems ok. Not sure about progress yet due to not really having anything to compare it to. After this coming month I’ll be able to assess a bit better what worked and what needs to change.
Are you planning on doing 531 after GMM has run its course?
I don’t know what I’m planning on TBH.
Thinking about the 20-rep squat program by PC, but the T-nation article (Simple but brutal) is light on details regarding progression.
And thinking about 5/3/1. I particularly want to start deadlifting, which isn’t part of GMM or Simple-but-Brutal.
I like that GMM forces you to work in high-rep ranges, with more focus on adding reps than on adding weight, because it counteracts ego. But at the same time GMM is all-out effort on every set, whereas with something like 5x5@xx% as in 531, you can focus on other variables, like reducing rest or increasing bar speed.
If you have recommendations re: templates or strategies I’m all ears.
Have you deadlifted before? I made some good progress on jim’s standard 531 progression with it. Made it from 255x9 to 355x5 using amraps, and then 5’s pro when recovery became an issue with amraps. Took about a year, but just chugging away really does work.
I agree about GMM. I didn’t quite run it as advertised by Paul though. I kind of went hog wild with it towards the end of my stint, with the overwarmups especially and kind of used them as “tests” to see how far a I could push myself. When/if I do it again I’m going to try to stick to what the program says.
I think you have to ask yourself what you want out of the program and adjust accordingly. I’m not nearly experienced enough to feel comfortable recommending anything terribly specific, all I have to say is that 531 works, it just takes a while for it to “feel” like it’s working.
Deload
Bench
145x3
170x3
190x3
210x1 (match PR)
Squat
225x3
260x3
290x3
325x1 (match PR)
Going out of town for the weekend after work tomorrow, did both today. Both moved fairly well.
LA2-1
OHP
90x3
100x3
115x3
125x1
105x9 (+0 PR, same as last time)
SS
Pull up 5,5,5,5, BA8,6,6
Dip12,12,12,14
Split squat 12,12,12,14 each leg
Very disappointed with how I did today. Really hurt myself with how much activity and partying I did over the weekend, next week should be better. DL will probably be Wednesday or Thursday this week.
LA2-1
Deadlift
250x3
285x3
320x3
355x1
300x16
SS
Band fly 3x20
Band curls 20, 15, 22
HLR 3x15
Nice.
Your grip is iron, being able to pause at the top like that.
Mixed grip is the way to go for sure, it’s super easy. Thanks man.
Edit: also, I’m still using the DL bar, so it’s a bit easier to grip by design. Smaller circumference and awesome knurling. Mixed is still helpful especially when I was using my old bar. I’ve never felt like I’m even close to dropping the bar.
Big boiler deadlift
Thanks @tlgains, I should be commenting that to you in your log bro, you’re crushing it.
You’ve got one hell of a gas tank pulling 300 for 16. Puke fest for me. I’d also happily give up my 3 plate bench to play guitar like that. That’s a true talent to swoon the ladies and energize a room.
Lol thanks man, I always feel like if I get it up for one, I can keep going. Definitely not easy or fun, but if I can do small weights for a lot of reps I might as well.
Again, thanks man haha. Yeah it’s been a passion of mine for about 16 or so years. Funny how I’d give a bit of ability on guitar for some upper body strength and size. I always tell people who ask me how I learned guitar “anyone can do what I do, you just need time and patience”. I think that translates very nicely to lifting.
2LA1
Bench
140x3
170x3
190x3
210x1
180x8
SS
Incline BB press 115x19,14,14,12 RP/DS 95x10
BB Row 165 3x10 145 2x12
No legs today. Lots of stairs at work, gotta rest up for squats tomorrow. Misgrooved the 210 but I got it up. I’m hitting low on my chest still, so I have to fix that. PR set was, yet again, lackluster. Going to keep grinding away. Hopefully this is all due to deloading last week.
2LA1
Squat
225x3
260x3
290x3
325x1
275x15
SS
DB high incline press 4 sets
BPA 4 sets
Fuck squats.
Ha - 275x15 is some effort man. And quickly.
Well done.
Thanks man. Starting to feel some physical anxiety before these plus sets… I know they’re going to suck.