Thumbs up for prompt reply. I don’t check back regularly, especially when the thread owner writes neatly so… for e.g
(Total Body Power Development)
Snatch
XXX
(Lower Body Strength)
Squat
YYY
(Upper Body Pulling Strength)
Pullups
ZZZ
You will become more attuned to your training after becoming more concise and weed out unnecessary tools of the trade and just focus on the big compound lifts like 5/3/1 followed by the daily dalliances (bicep curls lol).
3/2/18
Weight:
Back Pump Work
NG T-Bar (plate weight)
2 x 12 x 45
2 x 10 x 80
2 x 8 x 115
2 x 8 x 140
2 x 8 x 165
10 x 140
12 x 115
15 x 80
20 x 45
Superset:
NG Pull Up
3 x 8 x BW
Straight Arm Pushdown
3 x 15 x 70
Single Arm Pulldown
4 x 10-12 x 70
Superset:
Shrugs
4 x 10-12 x 75
DB Curls
3 x 8-12 x 25-35
Yep, there it was, and there it goes, ha. Not a taxing day, was sweating, but nothing like pulling heavy from the floor. DOMS in my legs (hamstrings and calves) are still pretty bad, hamstring tried to cramp up a bit when I was doing pull ups, not cool.
Today was a, “punch the clock” type of day.
Weight: 197.8, feel soft, expected higher due to a bit of bloat, so that was a pleasant surprise.
3/5/18
Weight: 198.2
Legs
Squats
2 x 5 x 135
5 x 225
3 x 275
3 x 300
5+ x 325 (8 total/No change)
5 x 275
SSB Good Mornings
10 x 135
2 x 8 x 155
10 x 135
Giant Set
Leg Extensions
4 x 12 x 120
RDL w/ DBs
4 x 10 x 50s
Calf Raises
4 x 12-15 x 95
Squats have just been out of the groove the last 2-3 times, may really shelf the ego and drop the weight to figure out what the shit is going on, very frustrating, think I’m still loose in the midsection, may switch to front squats for a bit to change my focus and take a step back from over analyzing my squat.
Weight: Better than expected after a weekend that involved entirely too much rich food and a few beers, soft…but happy.
Edit: I think part of my failings are that while I’m upping the load/intensity of the main lifts, I am not lowering my training volume at all, so my recovery isn’t as good as it should/could be, due to a higher amount of stress, without changing my recovery. I am expecting to get stronger without adjusting my volume or recovery (adding calories) while increasing the intensity of each workout…this is dumb
Sometimes life moves faster than we do. The important thing is that you’ve now caught on to it!
3/6/18
Weight: 198.2
Chest
Bench Press
2 x 20 x 45
1 x 15 x 135
5 x 185
5 x 225
5+ x 240 (7 total RPE 7.5)
Superset
Low Incline DB Bench
1 x 10 x 55
4 x 10 x 65
Band Pull Apart
5 x 25 x Blue (doubled over)
Superset:
Dip
4 x 12 x BW
Skull Crusher
4 x 12 x 65
DB Extension
3 x 10 x 25s
Incline Walk
10% incline x 3.0mph x +25lbs x 10 minutes
A good day, going to try and start having a bit of food prior to working out (rice cake with peanut butter), did it today, seemed to work well. Hit 7 fairly easily at 240, but with no spotter and no pins, I figured I’d shelf the ego, had at least one more solid and probably a grinder, happy with how it moved. Right elbow was a little cranky, need to work on it, roll out the forearm and such.
Weight: 198.2, same as yesterday, but a different feel to it, feel tighter than yesterday.
Musings: Possible changes, I have access to both a trap bar and SSB, may switch out conventional deadlift and back squat and run a couple cycles of 5/3/1 with Trap Bar Deadlifts and SSB Squatting as a way to spice things up while still hitting the movements hard, while being able to have some carryover (especially into the squat), will give my elbows a chance to only be stressed during pressing, etc. etc.
Wanted to get this down in writing to see how it looked and felt.
Edit: Also have to give ThePwnisher a bit of (antisocial) credit, as I would be able to have such specific lifts as to not be comparable to other folks when asked haha
Throw in an occasional regular squat/deadlift Joker every so often, to see how the regi lifts are feeling. No need for training anxiety if you know your training is producing!
My preworkout meal lately has been a single scoop of protein powder shake around 30min pre workout and a tablespoon of raw honey… repeat post workout.
I’ve enjoyed the effects
I’ve been thinking at some point towards the end of this year to do a 8-12 week cycle (probably after summer) of just using variations of lifts like TBDL, SSB, swiss bar for all pressing movements, etc.
They’ll definitely be carry over especially with the SSB! Doing a BBB variation would be fun!
Day 1
Trap Bar DL 5/3/1
SSB Squat 5x10
Day 2
SSB Squat 5/3/1
Trap Bar DL 5x10
This sounds fucking brutal
Sounds like it’ll put some meat on one’s legs and back though!
…am doing it/done did it.
3/7/18
Weight: 198.2
Back
Trap Bar Deadlift
2 x 10 x 230
5 x 320
3 x 410
1 x 460
1 x 500 (RPE 9)
10 x 230
BBB SSB Sets
5 x 10 x 135
DB Row
3 x 10 x 100
Lat Pulldown (w/ rope)
4 x 15 x 110
Superset:
Low Row
4 x 12 x 110
High Pull
4 x 12 x 110
Hammer Curls
3 x 12 x 30/40
A pretty good day, 500 is an “any given day” type pull on the trap bar for me, will be using the same numbers as my conventional deadlift, may be a tad light, but paired with the SSB I think this is a smart move. Will be working up to find my TM on the SSB in a few days.
Weight: Good, not moving up, not moving down, feeling good about composition, softness is gone.
Awesome work man! As the weights creep up, this should get even more fun 
It’s gonna be good, I think. It was daunting to think of doing 8-10 working sets of SSB squats in one go, ha! And this also makes it so I’m squatting twice a week, which can only help me in terms of the regular squat, in my opinion.
3/8/18
Weight: 197.2
Shoulders
OHP
5 x 95
5 x 115
5 x 135
3 x 155
5+ x 165 (5 Total)
Seated DB Press
2 x 10 x 50s
Low Incline DB Bench
2 x 12 x 50s
Giant Set:
5-8 sets of triceps
4 sets chest supported rear delt
3 sets laterals
3 sets plate raises
Edit: Had a shitload of pull aparts throughout the workout. Upper back is fried from the TBDL and SSB yesterday.
Cardio:
10 minutes x 10% incline x +25lbs x 2.8-3.2mph
Just a whole bucket of nopes today, have hit a hard wall with shoulders, need to step back and re-evaluate my approach to OHP, possibly sub in some DB work for a couple weeks for a different type of stimulation.
Weight: This was a good weight to have, had a half a spoonful of honey and a half a protein shake prior to the workout (which is considerably more than my usual nothing-burger I have prior to getting to the gym so early.)
What is the purpose of OHP, stronger OHP or build shoulders?
I’m currently doing BBS (FSL 10 sets of 5) doing them emom style for a couple of cycles. Can’t say if I’m getting stronger or bigger, but a lot of guys on the wendler forum, loves BBS for OHP.
It takes 9 minutes from start to finish. I like it for now.
OHP helps keep shoulders healthy for bench press. You have to create a shoulder with enough mass (front, rear, sides) to handle and stabilize big bench.
I ran that for a bit, and just got through some BBB styled stuff, I want both (blasphemy, I know) but I think I’m going to push DBs for a bit. If I’m changing squat and deadlift styles, might as well jump ship on everything, right?! haha I think the change will be good for me mentally and physically
try some 350 sets paul carter style
ramp to a heavy’ish single on DB press
Then do 3 sets with (Paul says 2 minutes) I’m doing some of my 350 sets with about 60 - 90 sec pause. Aim for 50 reps, first set about 20 - 30 reps, second about 15 reps, last 10 reps or so. All sets to failure.
When 50 + reps time to put more weight to the DB and start again.
Aim for about 45 reps first time and work from there
It’ll be fun