Thinking about the Big Three as I work to regain my pre-COVID strength levels … I’ve got a mini-gorilla body type of long arms and short legs, Arguably, this gives me some potential advantages in both the squat and deadlift (and some potential disadvantages in the bench).
Long and short are all relative, of course. I’m 5’ 5" after all. But thinking about these dimensions has got me a little excited about chasing down some 3RMs in the squat and deadlift by year’s end. Going to spend a little time with 5/3/1 Forever over the next few days and see if I can find something appropriate to guide the way.
SUNDAY
BW: 149.2 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 414 calories / 52:02 minutes
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Hiya friend.
Obviously drilling and rolling will be my best route to improvement but do you know of any solo drills that I can just do about the house to drill sweeps/guard retention etc?
Ty bud
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First guy that comes to mind is Jason Scully whose been at it for awhile and has some great stuff on YT in general.
John Danaher put out a video on BJJ Fanatics that was all about movement back in March 2020 or so when the lockdowns first started here. It was available for free; I think it still is.
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Thank you kindly sir. You are a gentleman and a scholar
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Jacked up shoulder still giving me issues. F#@$%ck …
MONDAY
BW: 150.8 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 409 calories / 52:02 minutes
=
TUESDAY
BW: 150.2 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 423 calories / 52:02 minutes
WEDNESDAY
BW: 148.8 lbs
waist: 33 3/4"
OFF
Did some bicep pump work with dumbbells. No rest.
10 lbs x 20 (full range)
5 lbs x 20 (full range)
10 lbs x 10 (bottom partials)
5 lbs x 10 (bottom partials)
10 lbs x 10 (top partials)
5 lbs x 10 (top partials)
10 lbs x 10 (full range)
5 lbs x 10 (full range)
= == ===
THURSDAY
BW: 149.0 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 423 calories / 52:02 minutes
= == ===
FRIDAY
BW: 149.4 lbs
waist: 33 1/2"
Deadlift Training Max Test (5RM)
bar x 10
95 lbs x 8
135 lbs x 5
160 lbs x 3
Single-arm band tricep pressdowns x 15 each arm
185 lbs x 3
Single-arm band tricep pressdowns x 15 each arm
205 lbs x 3
Single-arm band tricep pressdowns x 15 each arm
225 lbs x 3
Single-arm band tricep pressdowns x 15 each arm
245 lbs x 3
Single-arm band tricep pressdowns x 15 each arm
265 lbs x 3 (lockout was a little weak)
265 lbs x 5 (lockout still about an inch short)
135 lbs x 10
Giving myself a solid 5RM of about 255 lbs and will use that as my training max when I start 5/3/1 Triumvirate in a few weeks. Will do Squat TM test on Monday.
On getting back to where I once belonged … my last TMs (2/2019) were:
OHP 125 lbs
Bench 195 lbs
Squat 275 lbs
Deadlift 305 lbs
@ BW 156.4 lbs and waist 34 3/4"
I think these were more likely 3RM TMs than the 5RM TMs that I’m using now. But that only serves as motivation for gains going forward. If I can get back to my old TMs by year’s end - both turning them into 5RM instead of 3RM and doing so at a BW closer to 145 lbs than 155 lbs and a waist closer to 32" than 34" - I’ll be good.
I’m still after some targeted hypertrophy. My shoulders need to be wider, my arms bigger, and I’ll take all the upper back thickness I can get. But for the final quarter plus one of 2021 - and ahead of another run at the T-ransformation in January - I’m all about getting stronger.
SATURDAY
Took the day off after spending the previous evening in an overwhelming state of intoxication. Easily a top three lifetime performance. Yikes. Let’s not do that again any time soon.
SUNDAY
BW: 154.6 lbs
waist: 34 3/4"
Cardio
Incline treadmill walk
3.0 miles / 410 calories / 52:02 minutes
= == ===
MONDAY
BW: 153.6 lbs
waist: 34 1/2"
Squat Training Max Test (5RM)
bar x 10
15 band pull-aparts
95 lbs x 8
15 band pull-aparts
135 lbs x 5
15 band pull-aparts
160 lbs x 3
15 band pull-aparts
180 lbs x 3
15 band pull-aparts
195 lbs x 3 (bar speed slowing)
205 lbs x 3 (bar speed slowing)
190 lbs x 5 (bar speed not great, but better)
95 lbs x 16
This is what happens when you don’t squat heavy for more than a year and a half. Calling my 5RM at 190 lbs. Wanted more, but I’m prioritizing bar speed for now and as soon as the reps get grindy, I know I’ve got to back off.
Bench and OHP TM/5RM tests to go. May get Bench done tomorrow and OHP on Thursday.
TUESDAY
BW: 152.6 lbs
waist: 34 1/4"
OHP Training Max Test (5RM)
Tried to do the bench test today, but my shoulder wasn’t having it. Will take tomorrow off, pipe in some Ibuprofen, and give it a go on Thursday.
bar x 10
65 lbs x 8
85 lbs x 5
105 lbs x 3
115 lbs x 3 (bar speed slowing)
105 lbs x 5 (bar speed okay)
55 lbs x 10
Pullups/Chins
3 sets of 10 pronated grip
1 set of 10 neutral grip
1 set of 6 + 4 supinated grip (rest-paused)
Not thrilled, but 105 lbs is about where I suspected I’d end up for a 5RM/TM with good/decent bar speed. Projects a 1RM of about 118 lbs - which is low insofar as I was able to do a grindy triple at 120 lbs a few weeks back. I’ll probably just use 120 lbs as the 1RM for Triumvirate.
WEDNESDAY
BW: 152.2 lbs
waist: 34"
Ended up not getting to the gym due to a bunch of intraday obligations. Woke up with significant shoulder aching - probably due to the OHPs from yesterday and the lingering injury from that final Friday in August.
Looked back on my log from the last time I hurt my shoulder (back in mid-November, also doing dips, but right side instead of left), it looks like it took me two months to recover. With that in mind, I’m going to do an Arms of Autumn themed BUHL Strong routine that pretty much avoids direct shoulder work - except for rear delt raises, which feel okay (laterals are the worst; virtually impossible right now).
Here’s what I’m looking at as a program for mid-September through mid-December.
Sunday: DB alt curl / Preacher curl / Incline DB curl / DB floor press
Monday: Deadlift / Low2High cable flye / DB pullover / Cable straight-arm pulldown
Wednesday: Tricep pressdown / Tate press / Overhead tricep extension / Chins
Friday: Squat / Rear delt raise / Horizontal row / One-arm cable crossover
THURSDAY
BW: 151.8 lbs
waist: 34"
Cardio
Incline treadmill walk
3.0 miles / 423 calories / 52:02 minutes
SATURDAY
BW: 152.6 lbs
waist: 34 1/2"
Conditioning
Row
2 x 50 calories: 3:59 min, 4:28 min
2 x 25 calories: 2:02 min, 2:02 min
5 x 10 calories: 39 sec., 42 sec., 45 sec., 48 sec., 48 sec.
For some reason, I didn’t get a decent look at the timings on the last three reps, so I’m going largely by memory. I was surprised at how hard it was to keep my breath doing these with a mask on - which is why I decided to do shorter sprints.
Incline treadmill walk
2.0 miles / 275 calories / 33:11 minutes
SUNDAY
BW: 150.4 lbs
waist: 34"
Cardio
Incline treadmill walk
3.0 miles / 432 calories / 49:01 minutes
MONDAY
BW: 154.6 lbs
waist: 34 1/4"
Boring But Big, Week 1, Day 1
OHP - Major
Pullups BW x 10
OHP bar x 10
Pullups BW x 10
OHP 55 lbs x 8
Pullups BW x 10
OHP 67 lbs x 5
Neutral grip chins BW x 10
OHP 77 lbs x 5
Supinated grip chins BW x 10
OHP 90 lbs x 11
Bench - Minor (used Swiss bar)
Swiss bar bench bar only x 10
Swiss bar bench 55 lbs x 8
Swiss bar bench 65 lbs x 5
DB rows 45 lbs x 10
Swiss bar bench 70 lbs x 10
DB rows 50 lbs x 10
Swiss bar bench 70 lbs x 10
DB rows 55 lbs x 10
Swiss bar bench 70 lbs x 10
DB rows 60 lbs x 10
Swiss bar bench 70 lbs x 10
DB rows 65 lbs x 10
Swiss bar bench 70 lbs x 21
Total workout time: 80 minutes. First time using a Swiss bar. Will have to rely on it for all benching until my shoulder feels better, hopefully in another month or two.
TUESDAY
BW: 153.6 lbs
Waist: 34”
Boring But Big: Week 1, Day 2
Deadlift Major
95 lbs x 10
Hanging leg raises x 10
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
165 lbs x 5
HLRs x 10
190 lbs x 5
HLRs x 10
215 lbs x 11(!)
Squat Minor
Bar x 10
65 lbs x 8
75 lbs x 5
85 lbs x 3
Crunches x 20
95 lbs x 10
Crunches x 20
95 lbs x 10
Crunches x 20
95 lbs x 10
Crunches x 20
95 lbs x 10
Crunches x 20
95 lbs x 25
Total workout time: 75 minutes.
WEDNESDAY
BW: 152.6 lbs
waist: 34 1/4"
Cardio
Incline treadmill walk
2.85 miles / 403 calories / 46:06 minutes
THURSDAY
BW: 151.8 lbs
waist: 34 1/4”
Boring But Big: Week 1, Day 3
Bench Major (Swiss bar)
bar x 10
DB rows 45 x 10
60 lbs x 8
DB rows 50 x 10
75 lbs x 5
DB rows 55 x 10
90 lbs x 5
DB rows 60 x 10
105 lbs x 5
DB rows 65 x 10
120 lbs x 11
OHP Minor
bar x 10
Pullups x 10
55 lbs x 10
Pullups x 10
55 lbs x 10
Neutral grip chins x 10
55 lbs x 10
Chins x 10 (!)
55 lbs x 10
Chins x 8 + 2
55 lbs x 21
Total workout time: 65 minutes. A little shoulder pain during the heavier parts of the bench press. Would be impossible with a regular barbell. So far, so good with the Swiss.
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FRIDAY
BW: 150.6 lbs
waist: 34"
Boring But Big: Week 1, Day 4
Squat Major
bar x 10
Crunches x 20
85 lbs x 8
Crunches x 20
105 lbs x 5
Crunches x 20
125 lbs x 5
Crunches x 20
145 lbs x 5
Crunches x 20
160 lbs x 11
Deadlift Minor
bar x 10
85 lbs x 8
115 lbs x 5
Hanging Leg Raises x 10
130 lbs x 10
HLR x 10
130 lbs x 10
HLR x 10
130 lbs x 10
HLR x 10
130 lbs x 10
HLR x 10
130 lbs x 21
Total training time: 65 minutes
First week of 5/3/1 Boring But Big v.2 in the books. Nice to be back in the squat rack, focusing on strength-power, and tight tidy workouts. Would love to have a fully-functioning shoulder, but so far so good (could not be more grateful for that Swiss bar!).
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SATURDAY
BW: 152.8 lbs
waist: 34"
Cardio
Incline treadmill walk
3.0 miles / 432 calories / 49:02 minutes
