@mortdk it honestly felt solid, there was no question it was going up, maybe had 5 more pounds in me?
@simo74 small, small victory haha I’d love to help ya out, unfortunately, I don’t know what I’m doing, so… 
1 Like
6/18/19
Weight: 208.6 then 207.6 on the same scale
Squats
Leg Extension
4 x 12 x 80
Cambered Bar Squats
5 x 170
2 x 5 x 220
3 x 240
3 x 260
2 x 270
2 x 1 x 280
2 x 5 x 210
8 x 170
Cambered Bar GM
3 x 8 x 170
Seated Calves
5 sets x 12 x 50-100
Superset:
Banded RDL
3 x 15 x Purple
Leg Extension
3 x 15 x 80
Had no urge to put a heavy bar on my back today, just worked up to some easy singles at 280, plenty left in the tank, just didn’t want to, ha. The 80lb bar throws off my math so bad, it’s ridiculous. More accessory work than normal for my legs, could definitely feel that, got a little shaky, which is also ridiculous. Ah well, buried a bunch of squats, so I’m calling it a win, since all I really wanted to do was skip it haha
Thoughts: Maxed on bench yesterday, pretty easy squat day today, long weekend of travel and family coming up and I’ve ran 5/3/1 for about 16 straight weeks with no TM testing or anything, may push it on Thursday and see where I’m sitting for DL and OHP. My gym (me) is attempting to put on a small mock meet for folks that are interested in The Big Three, and while I can’t/won’t compete, I think I’d like to try and peak for it… or not, and just make it part of my training, ha.
They only count as maxing out if you miss. I like how aggressively you bring the bar down. Greg teaches us the same.
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Thanks, everything I’ve read or watched talks about being active bringing the bar down, glad it looks like it should!
6/19/19
Weight: 207.0
Active Recovery
LISS
Treadmill
20 minutes x 8% incline x 2.8mph
Giant set of band work: 3 rounds of 10 reps
Mobility
Triceps
Biceps
BPA
KB Swings
2 x 25 x 50
I’m wiped today, two later nights in a row has me shot, wanted to do sled work, but I’m just gassed.
Weight is good, don’t feel overly hungry/deprived, gonna be a few more pounds before any body comp changes, though, that’s for sure. I’ll see some good stuff when I hit sub 200.
3 Likes
6/20/19
Weight: 206.4
Deads
8 x 135
5 x 225
3 x 315
1 x 365
1 x 405
1 x 455 (belt/straps)
1 x 485 (slow)
1 x 505 (fast)
OHP
5 x 135
3 x 155
1 x 185
1 x 205 (easy)
0 x 225 (lost it at the nose)
Superset:
DB OHP
2 x 20 x 45
Banded Back Pull
3 x 20 x Purple
Superset:
Lateral Raise
3 x 15 x 25
Pull Over (banded)
2 x 20 x Purple
Chest Supported DB Row
3 x 20 x 45
Superset:
Triceps
3 x 25 x Red
Trap Raise
3 x 12 x 25/35/35
A pretty good day, have a long weekend and if I get a workout in it’s simply going to be a full body ‘blood flow’ workout. Wanted to see how some weight felt and see where I’m sitting for a true (ish) max, got to 485 and was like, “Well, shit, this doesn’t feel good.” felt like it moved slow as shit, but the video showed decent speed, so I told myself to not be a pussy, was watching a Q & A of Swede Burns’ and he answered a question with something along the lines of, “…you’ve got to ask yourself, and it may or may not be rhetorical, are you scared of lifting weights?” and that jumped into my head, I’m not a big rah-rah guy, never have been, but I got a little pissed at myself because 500 has been a mental block for a long time (I’ve pulled it twice prior to today, and failed it a handful of times.) Got the 505 with weight to spare, I think 515-525 would’ve moved if it had been loaded on that pull.
The 205 on the OHP was easy, the 225 is almost there.
Weight is good, feeling good, not feeling super lean, which is weird, usually I get down into this territory and start feeling better.
TL;DR - 485 felt like crap, 505 blew off the floor way better than expected.
7 Likes
6/24/19
Weight: 206.8
Bench
Wenning Warmup
BB Flat
10 x 135
5 x 185
3 x 225
3 x 245
6 x 275
3 x 5 x 215
Superset:
Low Incline DB
2 x 6 x 100
2 x 10-12 x 75
WG Pull Up
3 x 8, 8, 5 x BW
Tricep Work
Dead Stop KB Ext.
Band Work
Superset:
Low Incline DB
2 x 20, 15 x 55
Chest Supported DB Row
2 x 12 x 55
Decent day, 5 reps moved well, 6th was a grind at 275, but it got done, looking at my spreadsheet, looks like I did my 5 x 275 last week and then went with jokers up to the 315, should have dropped to the beginning of a new cycle, will do that next week, because the 275 definitely didn’t move as well as it did last week, ha. Everything else felt whatever, lots of traveling over the weekend, I feel slow and I’m blaming so much time in the car.
Weight: Made good choices throughout the long weekend, happy with where I’m sitting, still need to go further to see any kind of real change, though.
1 Like
BOOM awesome man,
1 Like
6/25/19
Weight: 205.4 (skinnyboi)
Squats
2 x 5 x 135
5 x 225
3 x 315
1 x 365
1 x 385
1 x 405 (sloooooow)
4 x 8 x 225
Superset:
Banded KB Swings
4 x 25 x 50 + Red
Seated Calves
4 x 15 x 75
Good lord, ha, that 405 moved, but boy did it feel heavy, been a minute for sure, had some form break down, but it’ll come back quickly. First time in about a year squatting in my Romaleos and it felt very good, dunno if my mobility is decreasing, or what, but my squats in flats just suck right now, felt solid throughout with the squat shoes. The swings actually got into the gas tank a little bit and definitely felt it in my hamstrings. Leg days suck, ha.
Weight is good, getting easier and easier to turn down poor food and drink and stick to high protein semi healthy shit.
1 Like
6/26/19
Weight: 206.2
Full Body Blood Flow
Lots of band work
Some Squats
Some Pull Ups
Treadmill
20 minutes x 2.8mph x 8% incline
Tired and sore, just flushing blood through, nothing wild.
6/27/19
Weight: 206.2, 205.4
OHP
2 x 5 x 135
10-12(ish) x 150
DB OHP
10 x 55
5 x 55
5 x 65
CGBP
3 x 12 x 135
Paused Bench
3 x 3 x 185
Lateral Raises
4 x 8-15 x 30-40
BPA and WG Pull Ups
Supersetted throughout workout in sets of 20s and 5s.
LISS
Treadmill x 20 minutes x 10% incline x 2.7mph
Meh, used to love doing shoulders, now it’s whatever, got a decent pump, weight moved ok, just tired. Depending on how I feel tomorrow morning will determine whether or not I push for a PR set or simply cap my deadlifts at 5, feeling a bit beat up.
Weight is good, just cruising along. I figure I’ve got a lot of fat to lose before it starts affecting my strength in any significant manner.
2 Likes
6/28/19
Weight: Scale 1 - 206.2 / Scale 2 - 201.2
Deads
2 x 5 x 135
5 x 225
5 x 275
5 x 315
17 x 365 (belt/straps)
FSL Deficit (1"/1 plate)
5 x 5 x 275
DB Row
2 x 12 x 100
Banded Back Row
2 x 25 x Green + Black
2 x 25 x Green
Duffin Upright Row (DURR)
4 x 12 x 25-35
Hammer Curls
4 x 10-12 x 25-45
Hoo boy, I was gassed coming in, and the freakin’ sets all felt heavy as hell. I was initially thinking I’d be lucky if I got 12-15, but ended up pulling 17, and maybe had another 1 or 2 in me if I’m being totally honest, but I was just whooped from a long week. I’m pretty happy with the 17, matches my best at the weight, and doing it fatigued and shit makes me pretty confident in it, ha. the 5 x 5 was so-so, don’t like hook, so tried to do the last couple sets as full reset ‘singles’ in an attempt to work on my mixed grip, finding the right width and what not, because come the mock meet, I’m definitely not gonna be able to DOH 500+ haha everything else was just take it to the pump zone and leave it.
Weight is good, holding steady between 205-207, and I like that. I’ve got another 8-10lbs before I really see a difference, I think.
2 Likes
7/1/19
Weight: 208.8
Bench
10 x 135
5 x 185
5 x 205
5 x 235
8 x 255 (9th rep spotter helped pop it through my sticking point)
FSL Paused
5 x 5 x 205
Bent Over Row
4 x 12 x 135
Superset:
Incline DB Bench
3 x 20, 15, 12 x 60
WG Pull Up
3 x 8 x BW
Low Point Cable Fly
4 x 15 x 30
Superset:
Tricep Extension
5 x 15-10 x 80-120
Face Pull
5 x 20 x 80-120
A pretty good pressing day, the 255 moved pretty well for 7, slowed for the 8th, and spotter had to breathe on it to keep it moving on the 9th. Happy with the 8 reps, though.
Weight is up slightly, ate more than normal yesterday, nothin’ wildly out of the normal, just extra good quality food, I expect to normalize around 206 tomorrow morning.
3 Likes
7/2/19
Weight: 206.2 (#skinnyboi)
Legs + Miscellaneous
SSB High Box Squat
3 x 35, 35, 30 x 135
2 x 15 x 185
Banded RDL
4 x 15 x Purple
Lunges
Calves
Hack Squat
Leg Extension
Lateral Lunges
SL Box Squat
Abs
Edit: LISS
Treadmill
23 minutes x 10% incline x 2.7mph
A very miscellaneous day, had about 4 hours of sleep, the girls sleep cycle is regressing and it’s killing me, ha, and I’m back on the ambulance, which hurts my sleep quality more. Whatever, it’s life. I was chasing the pump all day, and I have no regrets ha, I knew I wasn’t gonna have a day if I tried to set a rep PR or anything like that. Pump felt pretty good though. Probably do some LISS in an hour or so.
2 Likes
7/3/19
Weight: 206.6
SGSS at 75%
Squat (Belt)
3 x 5 x 315
Deadlift (Beltless)
3 x 5 x 375
Front Squat (Beltless)
3 x 5 x 205
TBDL
3 x 5 x 375 (Beltless)
WG Pull Up
3 x 8, 5, 5
Banded Back Pull
1 x 20 x Purple
Lots of compound work today with the Simple Guaranteed Size and Strength day with a buddy, it fit into my training fairly closely, and since I basically skipped legs yesterday I didn’t see the harm in coming in and actually working today, definitely glad it was on the 3 x 5 week and not the 5 x 5 or an 8 rep week, ha! All in all today was pretty good, felt strong, squats didn’t feel real great, but the deads were solid throughout the reps. Front squats still suck.
Weight is good.
Buddy that has been sort of wanting to get a session in finally showed up this morning (same one that I fixed the SGSS template up for) and I figured I’d do his workout to keep him on track and the numbers (75%) weren’t going to mess up my training, so away we went. I can definitely see how 10 weeks of this program would thicken you the fk up. Probably going to run it after the mini-meet in August headed into the winter bulk haha honestly today wasn’t overly taxing, I felt the workout, but wasn’t super gassed like I expected to be, but like I said, I’m glad I didn’t end up on one of his 8 rep weeks haha
3 Likes
7/5/19
Weight: 207.4
SGSS Upper @ 80%
Bench
3 x 5 x 250
BB Row
5 x 5 x 250
OHP
3 x 5 x 165
Banded Back Pull
4 x 25 x Green
Triceps
150 reps
Decent day, decided to do the SGSS Upper because my schedule is all wonky after doing the lower on Wednesday. The volume was low and intensity was moderate, so it shouldn’t really affect my Monday workout, I don’t think.
Weight is about what I expected, didn’t go overboard, but had a little extra dessert last night instead of a beer, ha.
4 Likes
SGSS is everywhere these days!
2 Likes
Ha! Yeah, I wanted to give it a ‘trial’ day or two and feel it out, plan on running it this fall when I’m back to a see-food diet. I really like it and I get to do everything twice a week, which is sweet.
1 Like
It looks effective as shit, I haven’t seen anyone run it without putting up big numbers.
1 Like
7/6/19
No Weight
Deadlifts
10 x 135
5 x 225
5 x 315
3 x 365
17 x 385 (straps/belt)
FSL
5 x 5 x 315 (DOH)
DB Rows
Banded back pulls
Hip hugger shrugs
Band pull overs
Better than expected. Last rep PR with 385 was 14. I’m genuinely disappointed that I didn’t reset and get another one or two. I think I could’ve. But I just didn’t. Disappointed in that, happy with the 17.
4 Likes