This is going to be soooo good.
1 Like
Events Day:
Push Press: Barx5, 95x5, 135x3, 155x1, 170x1
YOKE: 3 Runs at 390, 1 5 Sec run at 490
Sandbag: 200x3
Notes:
- Made the trip and signed up for $60 a month. 24 hr gym so Iāll go on the weekends.
- Push Press was impacted by my knee being weird. Oh well
- Yoke runs. 490 is right there. Just need to get more familiar with the yoke
- Sandbag. At shit here after the yoke work. Was hungry walking to the session so I was wiped after yoke
- Really like the gym and the guys who train there. Good people
- The coach told me to run 5/3/1 with a top set structure of 2x5 1x5+ as found in Wendlers book. Might give it a run after this block to get more strength
4 Likes
Those yoke runs looked better than mine and @T3hPwnisher first go in a comp. Nice work
1 Like
5/3/1 C5W2D1
Time: 55 mins
OHP: 95x5, 110x5, 120x5, 95x10
PA: 120
Clean: 100x5x10
Dip: 3x10
Row: 150x3x15
Rear delt/lateral raise: 15x3x10
Pushdown: 20x3x10
Poundstone: 45
Notes:
- Physique Update
- I feel like I look muscular (but still small so) but I am weak on the barbell lifts. It kind of gets to me sometimes IDK why
- Batdog has been with me for a year as of today!
- Ok lifting day. Long weekend of working and āhangingā out with a friend who thinks my attempt at this strength athlete stuff is cool
Rant:
- I feel like for me to have good training sessions, all the cards have to be in order. Sleep, nutrition, and stress have to be really good or else Iāll take a training shit. Sleep and eating was jacked up from this weekends antics so it led to an ok day. I wonder if some of it is I donāt have the mental bandwidth to lift in the afternoons after school and studying all day. Might shift to the mornings, get the the main work done, and do some accessories I didnāt get done in the afternoon. Iām also having less time to eat. Might get a blender so I can still have a high cal breakfast but do the whole high speed low drag approach.
9 Likes
It gets to us all sometimes mate. We are all here because we are striving to improve, physically and mentally. No matter how strong we get or how much muscle we develop we usually still want more. You are making awesome progress and have years to keep progressing yet. Be patient and be thankful for how far you have already come.
1 Like
Thank you and thanks for your support! It is really appreciated!
5/3/1 C5W2D2
Time: 47 mins
13in DL: 195x5, 225x5, 255x20
ATG Split Squat: 3x10 BW
GHD/Incline situp: 10lbx4x15
Chin: 10lb: 15,10,10,8
RH: 180: 20,20
Notes:
- Good work on the 13in DL. Feeling confident
- I think ATG split squats made my knees hurt from too much volume/load too soon so I dropped it back down
- This was a good workout. Double progression is working for smaller accessories. Might bring back step loading for the BBB style barbell work. Seems to be a good middle ground
9 Likes
love a high rep deadlift set. Nice work
2 Likes
Conditioning/Get moving
3 Rounds BW (3:52)
- 5 Fat grip chins
- 10 push ups
- 10 Lunges
Notes:
- Knee pain on the lunges but it was getting better. Didnāt hurt this morning after a lot of stretching
7 Likes
5/3/1 C5W2D3
Time: 71 mins
Clean: 105x5, 125x5, 140x5
Squat: 165x5, 185x5, 210x5
Chins: 50 total
OHP: 80x4x10
RDL: 185x3x10
BSS Dropset: 45x8, 8 sec hold, 35x8, 8 sec hold, 25x8, 8 sec hold
Kroc Row: Strapless: 90lb R- 15, L-15. Strapped: 90lb R: 20, L: 20
Notes:
- Took longer to warm up because of knee. This book has saved me from countless PT visits because of the information in it. Highly recommend. Becoming A Supple Leopard
- Squat were so technically sound. Learned how to brace from all the strongman work. Makes a night and day difference for the good morning/butt wink issues
- Treated myself to some surge. Hurts the wallet but good for the soul. Almost have enough money for the comp!
- All my meditation/breathwork sessions are turning into power naps. Either way I feel great after so I guess if it works
7 Likes
Events Day
Press: Barx3, 115x3, 135x2, 165x1, 185x1, Yoke (210) Hold x 3
50ft Yoke walk and Farmers: 210/85, 390/175, 490/225
Log Technique
Notes:
- Pretty gas after these events so no sandbag
- 3 Drops on yoke. Seemed to be mental but I just need technique work now
- Triceps at lockout overhead are weak. Will be throwing in some sort of tricep lockout overheard work to fix this for comp
https://youtu.be/6v6mvDx6XTs
7 Likes
Conditioning
30 reps in 6:53: 85lb 12in log clean (from lap) to press
Notes:
- Lat area/serratus anterior area by arm pit is super sore from this. Like I think I figured out how to activate all that musculature and now I canāt reach above my head
- Contrast shower tonight. Going to start logging my ārecoveryā attempts so I know what works in the future
7 Likes
Training and recovery for today
2x30min walks (morning and evening
At work, unload 1.5 pallets of concrete by hand (lightest bag at 84lbs). So carries and loading
Agile 8
20 min meditation
5 Likes
5/3/1 C5W3D1
Time: 68 mins
Barbell OHP: 110x5, 120x5, 135x2
PA: 100
Clean and Press: 50 reps @ 115lbs
Row: 165x15,15,12
OH Tricep Extension: 10lb: 20,12,11
Rear Delt/Lat Delt; 15: 3x20/15
Poundstone: 46
Notes:
- Pressed with barbell and ate shit. For sure better on axle
- Took one from the @T3hPwnisher and did the floor to overhead stuff instead of just cleans. This might replace cleans and press assistance work in the programming. Dips could be moved to the squat day press instead of the OHP. This shit sucked and I wanted to quit after 20 reps. Kept going. I might make this chaos and switch implements each week.
- Forgot to add. My mom said I look disfigured with my traps and how prominent my clavicle is. Iām taking this as a compliment just because it means my traps look big
- I felt huge after todays workout. People say my legs and glutes are big but I want them to be massive.
10 Likes
Nice work! Physique looking great too!
1 Like
5/3/1 C5W3D2
Time: 63 mins
13in DL: 225x5, 255x5, 285x12
ATG SS: BWx4x10
Chin: 25x11,10,10,8
GHD/Incline Situp: 25lbx4x15
RH: 180x25,20
Notes:
- Major life PR. I was sitting in my anatomy class and realized I am actually really happy for once. Staying on top of my shit, protecting my energy, breaking limiting beliefs, and pushing in my own path is what I want to do. I could write more about this but probably wonāt.
9 Likes
Post of the week. So good to read sir.
1 Like
Conditioning
10 Rounds Sandbag complex: 100lb bag @ 6:55
- 3 Deadlifts
- 2 power clean
- 1 push press
Notes:
- Celebrated my best friendās birthday last night. She broke up with her girlfriend that was making her change in a way. Moved slow today
- Recovery: 2x30min walk, agile 8, stretching, meditation
8 Likes
5/3/1 C5W3D3
Time: 78 mins
Clean: 125x5, 140x5, 155x3
Squat: 185x5, 210x5, 235x5
FG Chins: 24 total reps
Dips: 25lb: 10,10,8
RDL: 185x4x10
BSS Dropset: 50x8, 40x8, 30x8 (8sec-ish iso-hold in between set)
Kroc Row: STRAPLESS: R&L: 12 reps
Notes:
- I think the costco muffins are doing me dirty. Iām starting to think rice is the only carb that doesnāt make me feel like shit after I eat it
- I have pretty good training sessions on average so days like this stick out. It was a mid session. Crime has gone back up in the neighborhood so I stay up to make sure my roommate gets back from work safe. This leads me to stay up later but itās worth it. They are checking house doors now not just car doors. Hopefully the police stop them or someone does
- Not increasing clean TM. I using the clean to get bigger and stronger not to get a better clean
- If I get an A on my first anatomy exam, I will buy Jamie Lewisās bundle that @T3hPwnisher is working through. Looks fun but I wonāt fully run the programs until my year with 5/3/1 is over. Just adapt some of the philosophy
- I need to get up early to lift before everything in the day again. That way itās just over with and it reduces the risk of me being mentally burnt out by the time the session comes around
- In all my attempts to understand the leader and anchors in 5/3/1, I do not get it. Iām sticking with the 5 forward 3 back philosophy BUT when I reset for the 3 cycles, set rep PRS and then for the other 2 forward 5ās pro to work technique. Basically periodization and what the leaders and anchors do just in a way that makes sense to me
7 Likes
How are you with sweet potato ?
1 Like