@boyce79 I like the PR sets because it gives me a little bit more motivation to push a bit harder than maybe I typically would. I haven’t gotten close enough to my max yet where I’m totally unsure about hitting the + sets. I’ve also only ever done the + sets, as 531 with fsl is pretty much the template I’ve been running for the entirety of my time lifting.
I’d say the more psychologically challenging part is knowing you’re not eating enough. Jim says not to do his programs in a defecit (at least from what I have read in the book I have, the original book). Going in to the day knowing you haven’t been eating enough makes the weight feel heavy and usually I’m skeptical about being able to get the bar up on upper body lifts. Lower body stuff hasn’t really been bad yet, but I’m still very new to lifting. I could just be getting better at the movements, but really pushing those last reps seems to help me a lot both physically and mentally to feel like I really have it everything I have.
I’d track the sets or else how do you know if you’re getting stronger? If you bench 165x8 for 3 months straight (like me), you know that something’s wrong and you have to correct. For me I have got to start and continue to eat more. And like @mortdk said a few posts up after my 5/3/1 deadlifts, I had a goal I was shooting for and missed it, but you have bad days. I know I gave it my all but there’s always next week to continue improving.
That all make sense. Quick question, in beyond he says after 3 weeks you add 10lbs to lower and 5lbs to upper body lifts, I take it this is to the tm, not the actual weight on bar?
Don’t forget deload weeks as well. I have been screwing mine up and @mortdk has been helping immensely with this. He’d definitely be the right one to ask as far as that is concerned.
Fix what? your OHP stalling?
Keep the weights the next cycles, if you get an extra rep on all the weeks you’ve become stronger, when you get 5-6 reps on the 531 week, you can up the weight.
Imo OHP is a bitch, but keep grinding and you will get stronger.
Probably could’ve gotten 1-2 more on the plus set today. I took way too long at the top on number 11 to get a breath and decide to push on for another rep and I regret not trying for 13. I have to start being more confident with benching.
Might skip ohp tomorrow morning depending on how I feel when I wake up, feeling pretty burnt out after today’s workout. It’s really hot in NY right now and I’m doing my workouts in an unconditioned room. Also spent 7 hours today in a 100+ degree attic. Might do it Saturday afternoon when I get home. Going to rehydrate like crazy tonight because I’m going to be slamming beers for the rest of the week. Hope all you American guys and girls have a good 4th (and all other non americans too, I guess… Have a good day?), and don’t be that guy who blows his hand off with fireworks.
Didn’t do the greatest today. Something just felt off on the + set and I’m not sure what it was. I could’ve gone for more but I didn’t want to risk it so I stopped a bit early. I’m not too stressed about it, as I didn’t get hurt or pull anything, but my form just felt sort of different than it normally does.
Brutal day today. Long day at work… did a side job after work. Still did well but I’m beat.
100x5
125x5
145x5
170x3
200x3
220x16
170 5x5
Going to really start focusing a bit more effort on my assistance stuff after the main sets. Bench day will be rows, squat will be Romanian deadlifts, ohp will be pull ups and I’m thinking on deadlift day I’ll do zercher squats. Probably just do 5x10 at a lighter weight. Then I’ll move on to smaller isolation stuff.
Man I’m all out of whack. Lifting has been pretty shitty the past few sessions. Work has been really intense and the heat especially has been killing me.
Not getting stronger and the motivation is starting to slip a bit. I’m still into lifting but damn it’s hard to give it 110% after a 12 hour day in 90° heat on a roof. I’m assuming I’m just going to have to suffer through this until shit slows down and I can finally relax a little bit
OHP 3’s last Saturday
50x5
60x5
75x5
85x3
100x3
110x5
100x3
85 5x5
Today’s bench 5/3/1- really upset with this one.
75x5
95x5
115x5
140x5
160x3
180x4
I was hoping to get 7-8 reps, as I did 170x10 last week. 4th rep was a grinder too.
Thanks mortdk, I may do that for a cycle or two depending on how work/the weather continues. I have a planned deload next week which should be a nice break from the action as well. Unfortunately I have multiple side jobs that need to get done, so no breaks on that front.
Definitely planning on switching my lifting up a bit though to try and spark some strength gains. I don’t want to do building the monolith yet due to a weeks Vaca in the middle of August. I’d really like to try and run that at 100% and do it completely as Jim wrote it. Planning on buying 531 forever still too.
Couldn’t have gotten another. I tried but my body physically would not let me pick it up. So crazy how a week can make such a huge difference. 315x9 last week to 335x1…
Did 5x5 zercher squats at 105 just to get a little bit of leg/ab volume in, 5x12 band pull aparts and face pulls then called it.
Long hot and hard working week lies behind you. The other day was hard as well due to life.
You’ve been doing 2 cycles and the deload will suit you good.