Seems like a solid plan. Deadlifts are both awesome and overrated for athleticism, I think for just general strength low handle trap bars are actually pretty amazing, maybe give that a shot?
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Iām down to throw it into the single rotation. Appreciate it!
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Read it because Iām interested in what you do.
My feedback is, I am not qualified to give feedback. 
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Iām right there with you lmao. Figured I might as well start the whole find out what works for me journey
Would like to add, youāre a hell of a lot stronger than me so you know something!
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funny how that worked out.
ran a program (5/3/1), exactly as written, for an extended period of time, with no missed training sessions, and here we are.
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Sounds way to simple tbh lmao
I get the consistency and sticking to a plan but for some reason I want to cut my teeth and figure stuff out. No idea why
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Would like to add to this because I admire your discipline and consistency (and itās an interesting conversation). Were SBD numbers your only goal?
Iām kinda finding myself wanting to be strong over everything if that makes sense (like strong in weighted calisthenics and barbell stuff while having decent conditioning)
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Yes. only goal at first, I didnāt know any better
I had never lifted weights before and started with strong lifts 5x5 in 2014 and signed up for a powerlifting meet so I could be training for something. I did SL 5x5 for 6 months. Then went on to 5/3/1 and did that for the next 5 years.
I wasnāt on forums yet, I thought thatās what everyone did. I feel lucky to have missed the information overload.
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Yeah I feel that. Lowkey jealous just because itās weird to have so many sources but at the end of the day everything working to some degree
I also feel now that Iāve messed around with variations of the lifts, it would be hard to go back to something without them (unless my life just got super busy and I had no time to think about lifting)
Come to think of it, it really seems like Iām trying to boil down all of my training to just ābeat the booksā because I know thatās all I need
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Worth a try. Document it then live and learn.
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Branded W-5
Time: ~40 min
Warm up:
DB Bench: 20x2x20
Row: 35x2x20
Paused Larson: 165x4x5
Weighted Inverted Row: 30x3x13
Dip: 30x3x5 (with pause on last rep)
Incline Lat Raise: 20x3x12
Notes:
- Went to my first PT session yesterday. Showed the PTA a set of paused squats to say āMy knee is pretty much back to normalā and I was met with the response of āYou shouldnāt squat below 90 degreesā (Not because of my knee injury just has a hard set rule). They basically told me to do single leg work (was getting ready to bring that back now that my knee is feeling more stable) and I messed with him again. He showed me to do a pistol squat to a chair to which I started doing them freestanding and was met with āThatās cool and super impressive but donāt squat below 90 degreesā
- To the above, I get it as a concept for people who arenāt doing some athletic endeavor but if thatās what being a physical therapist is Iām not sure if thatās a career path I want to chase. Way more interested in working with athletes (or just someone doing athletic stuff)
- Thinking cals need to come back up. Todayās session was a bit of a drag. Sleep is more than fine. Been throwing in NSDR sessions before bed and itās causing me to get up before my alarm and feel amazing
- Yesterday, I had face doms. My body wasnāt sore but my face musculature had a bad case of DOMS. Very surprising
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1 hour bjj
Notes:
- first personal trainer I ever met is back at my gym. Been talking to him and heās basically becoming a mentor in this general field of stuff to with kinesiology
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Branded W-5
Time: 51 mins
~2 inch deficit (10 and 25LB bumper plate stacked) SLDL: 135x3, 185x3, 225x2, 225x2, 280x1
RDL: 270x4x4 (using as much ROM without touching the ground)
Sissy squat: 3x11 (small pause at bottom)
Pull up: 5lbs: 12,11,10
GHD: 3x15
Trap bar shrug: 95x12, 95+orange band (mini)x12, 115+orange band (mini)x 2x12
Notes:
- Unsure of how to progress sissy squats. Might just keep adding reps before adding weight (or add pauses/more controlled eccentric)
- Trap bar and bands are the move for shrugs. Will dial in the weight needed soon
- GHD was miserable as always
- I think pull ups were impacted by my lack of food (handful of catalina crunch, some honey, protein bar, and 2 coffees so far)
- Starting to control the eccentrics more on everything. Seems like the move
- Adding this here so I donāt lose it (shoulder rehab) SHOULDER Corrective Exercises Ft : Dr Gregg Inocencio Physical Therapist PT, DPT,CSCS - YouTube
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Conditioning
Kalsu (Bitch made version)
7 Rounds:
EMOM 5 Burpees
Thrusters (95lbs): 5-5-3-3-3-3-3
Notes:
- Iām actually very mad at my performance here. Had a lot of fried seafood for dinner last night and chalking it up to that. In reality, it probably was the fact I basically ran out of food towards the end of this week.
- Getting back into that mindset of āFuck it, get better.ā Plan is to have a normal lifting program but kinda āChaos is the planā for conditioning with a minimum of 1 session a day (opposite muscle groups of what my main sessions are the next day)
- Took a lot of warmup up to get ready for this wod. Feeling stiff, dehydrated, very humid, all of that shouldnāt matter in reality. Mindset broke here
- Will say thrusters are brand new to me and extremely awkward
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Branded W-6
Time: 55 min
Warm up:
Lat pulldown: 25x2x20
DB Bench: 20x2x20
Main Work:
Incline Bench (straight bar, close grip): 45x5, 65x5, 95x5, 135x3, 155x1, 185x1 (PR)
Nemesis Paused Bench: 145x3x6
Ghetto Lat Pulldown: 50x4x10
DB Bench: 60x3x8
Lu Raise: 10x3x12
BOR: 135x4x10
100 Pull aparts
Notes:
- Lat pulldown seated on the ground with a plate to hold me down. Sketchy and fun
- DB bench was sketchy but a great chest pump
- Lighter day overall to serve as a deload (pretty sure thatās how itās programmed)
- I went to a crawfish boil and was objectified because of my body. Although I would have rather it been a girl doing this, Iāll count it as a W.
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Congrats
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Branded W-6
Time: 55 min
Paused Squat: 215x7,6,5
DB RDL: 70x3x10
BSS: 35x3x10 (started super light to test knee)
Incline sit up (heads on hand like Professor X): 11, 8
RH: 210x2x30
Notes:
- Iām getting to the point of seeing myself in the mirror and thinking āMan I look goodā. Probably the leanest I want to be
- Loving the pause squats. I think tightness throughout the whole movement is being exposed as something Iām not good with
- No BJJ tonight. Have some stuff that popped up today and tomorrow which if I went and trained, I would derail my week. Proud to say this because it shows the growth Iāve made from the last time I was training
- 93 on Kinesiology. Itās always an interesting exam just because you can have a textbook answer and a what would probably actually happen answer
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Love it!
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Conditioning
100 Burpees in 10 minutes
Notes:
- I was so goddamn happy when the buzzer went off right as I completed the last rep. Challenge and Goal done. Time to move on
- That means Iāve completed the 100 burpees in 10 minutes and 1.5x bw deadlift for 20 so far
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Branded & Conditioning
Physical Therapy Session:
Squat (flat shoes) 95x8, 135x8, 155x8
DB RDL: 50x3x8
BBS/Leg extension: 3x8
Death by Thrusters: 7 rounds (95lbs)
Curls: 75x3x8
Notes:
- I finally saw the actual PT and got to get out of the bullshit the PTA was putting me through. Iām glad the PT had that conversation with me about what my training looks like and things I did for rehab so I donāt have to go to 5 more weeks of the PTAās āIdeasā. Iām super disappointed in the clinic though. Why didnāt I see or talk to the actual PT the first day?
- Eating is becoming a task. Iāve been super busy and just getting down protein. This is leading to me smelling like ammonia which is super annoying (from what Iāve read and noticed itās just protein being burned as fuel). @QuadQueen if you have any recommendations for nutrition as a busy and broke college kid, Iād greatly appreciate it.
- Conditioning is quickly becoming my way to āget my mind off thingsā and just have a few minutes to myself and to move around
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