Just messaged you. You should be good to go.
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Conditioning
20 mins or bodyweight stuff
Notes:
- Got this idea from jamie Lewisās books since @T3hPwnisher and I split the price today.
- Good idea to just flush areas and work on mobility
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Hope you are able to make some use of them dude! They were so eye opening for me.
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His blog is definitely eye opening when you make the mistake of reading it in class!
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5/3/1 C6W1D3
Squat: 145x5, 170x5, 190x20 (SSB pr and form PR)
Notes:
- Wild night last night. 3 hours of sleep and taking an exam hungover. The college life
- I got an 82.5 on my philosophy exam so thatās awesome
- Anatomy was a B in the end. Not terrible
- I think I learned out to stay tight and attack squat sets after that sandbag work wednesday. Every rep was in the groove and last 3 slowed down
- Just doing the squat work because Iām doing event weight on eventās tomorrow.
- A couple of Jamie Lewisās article spoke to me. I dig a lot of the stuff he has to say and how his overall message is akin to āBe a badassā
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Gotta love those 20-rep setsānice PR!
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Events
Press: Cambered bar 155x10x2 (EMOM style)
High prowler- 5 burpees- low prowler: 3 rounds
Row machine: 40lbx50 reps
Notes:
- One year of starting the logs. Going to have a right up on the changes Iāve made in the past year because why not
- Had to cut events day short. Traffic made it late getting to my and dinner at 5:30. You can never get worse pushing yourself on the prowler so I did that
- All the Jamie Lewis Books are interesting. Canāt wait to run them
- About to show my nephew some strongman videos. I got him interested in wrestling and stuff but he would like watching the strongman lifts
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happy cake day
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thanks!
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Extra work
Time: 5:30
4 rounds:
20 good mornings (orange band)
25 pull aparts (smaller orange band)
Notes:
- Weighing in at 173. I noticably look more jacked compared to a couple months ago but I donāt look like a higher bodyfat percentage
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The One Year Write Up
September 22 marked the one year mark off having this log. There are 2 parts I would like to touch on in this post: Physical and Mental. Since this is a lifting log, it important to discuss both aspects since they play into each other so much.
Physical
Strength wise in barbell numbers, no lifts have gone up at their 1rmās. This I do not care about. Even though my squat is almost the same as it was a year ago, I do not believe I could carry a 490lb yoke 1 year ago. I am bigger and strong than I was a year ago and I even get compliments from other people now.
The second part of this is I stopped caring about the details of programming. I use to be obsessive about some stuff had to get done in a workout or it had to be in certain doses. Now, I use the basic 5/3/1 principles and have gotten more damn results than ever. I learned thereās the actual planning but the execution and aggression is what truly matters. Push hard and you will get results. Eat for your goals and they will come.
Mental
This is going to be the dense part of this post. This is hands down the most important part of life. Lifting is cool but it doesnāt matter if you live life like a loser.
Confidence
This is hands down the one thing I built the most of in myself. While Iām not deep into the manosphere (because I have a life), Bedros Keuilian described confidence as āThe ability to make promises to yourself and keep them.ā While a simple concept, I struggled with this the most. Procrastination and optimization was the worst enemy here. I would put off a task because I didnāt have enough time to completely get it done. This lead to it never getting done and stemmed into all areas of my life. After a while, it impacted my mental health and left feelings of inadequacy in me. I would never admit it was something that I could have fixed by just doing the damn thing and left me missing the forest for the trees
I had fixed this when I had no other option. Work, school, and lifting over the summer MADE me get shit done because no one else could help me. I was afraid and uncomfortable to get up at 4AM to lift but now I love getting up early and getting a workout in. Largely in part I learned the world did not care and you have to make what you want happen.
Another thing to re-enforce my confidence is when I started working at a hardware store. I did not know shit about hardware but thatās where the challenge was. It forced me to learn and drop my ego. Also getting paid like shit makes you learn how to work a shitty job dealing with rude people.
Security
While the first year of college is weird for everyone, I never was secure in my actions and did not feel like I had a purpose. This lead to me feeling depressed and coping with video games and college kid activities. This just dug the hole deeper and deeper. Pressure kept building and I would crumble. After setting the goal for the transformation challenge, I gave up video games and a lot of the college kid activities I was participating in. Naturally, this lead to me replacing these bad habits with good habits and it felt different. I had tried the self-improvement stuff before but it felt like it was not in line with what I was suppose to be doing at the time. Now it feels like this is exactly what I need to be doing.
Playing onto the last part, the book Outwitting the Devil changed how I thought about purpose and how it works. I find the content of the book fascinating and realized how those concepts apply in my life.
Balance
Itās no secret I have a hard time finding balance but I figured something out. Because of my lack of confidence and gameness, I would narrow my focus to anything I could control because it didnāt induce anxiety. Hyper focusing on BJJ was a set concept and I couldnāt deal with the chaos.
Now I embrace the chaos. Before I would have skipped out on an event because it would impact my sleep and lifting schedule. Now I will go to the event and deal with what comes of it. For example, if I got back late, depending on the time, I would just move the session to later in the day. While itās a simplistic thing, it just never occurred to me.
What started it all 5/3/1 and Living Maximally
A couple months ago I made this post. This was the catalyst for everything. I was tired of all the shit going on in my life and the hammering feeling of loneliness in my everyday life. This post and change had led to one of my most recent favorite memories from a couple weeks ago. I was sitting in anatomy and realized I was genuinely happy for once. This came to me as a shock because I had just attend a friends funeral (Rest easy brother. Not a day goes by without me looking at your funeral pamphlet on the fridge). This tragedy showed me the fragility of life and reinforced my efforts of improving and LIVING.
Closing thoughts
The main reason to post this is to show change is possible. A lot of people do not believe they can change but they can. I hope someone who was in a similar position to me reads this and it inspires them to change something.
I am still a work in progress but I am becoming the person who I want to be and who my younger self would have wanted me to become. I spend time with people who build me up and got way closer with my best friend after she broke up with her girlfriend. We have become brothers basically. Weāve grown up with each other but we arenāt afraid to call each other out on random bullshit. Truly a brother in life and I cannot tell you how thankful I am to be that close with someone.
Once again, I am so thankful for everyone keeps up with this log and helps me on this life and lifting journey.
Letās get it
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Great stuff, my dude! And the next yearās gonna be even better.
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5/3/1 C6W3D1
Time: 55 mins
OHP: 100x5, 110x5, 125x10 (Massive PR), 100x20
Log: 105x4x5
PA: 100
Row: 165x3x20
OH Extension: 3x15
RD/LD: 20x3x15/15
Poundstone: 55 reps
Notes:
- Attacking the sets makes all the difference in the world. 110 felt heavier than 125. OHP strength is moving incredibly well
- Before my topset of OHP, my power went out. Luckily it was out for 5 mins so that explains the extra time
- Rows are not super cheaty but not strict either
- Got video of the rows and press. Will upload later
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Looked good and looked like you had at least one on the tank. Nice
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5/3/1 C6W3D2
Time: 30 minw
13 DL: 230x5, 265x5, 295x10, 400xMISS
GHD/IS: 25lbx15/15
Notes:
- I missed the 400lb pull but it was way closer than last time. I broke it off the mat
- Cut the workout short because I just needed to not be in the gym after missing that pull. Weird mental thing but it was the right call
Rant:
- I know I committed to 1 year of 5/3/1 but my DL is not where I want it to be. I might run something from Jamie Lewisās Shake it up protocol just for the deadlift. I realized this is against the 5/3/1 for a year statement but at the same time itās only 1 lift and THIS IS WEIGHT LIFTING NOT A RELIGIOUS COMMITMENT. I needed to get that last line out. I do this shit for fun. The current run of 5/3/1 has taught me how to push hard so I think something of Jamie Lewisās would only benefit me.
- I find it stupid to be beating myself up mentally over a lifting program. Wendler isnāt my coach, Lewis isnāt my coach but they both say find shit that works for you so Iāll think about it over the next couple days
- Also I feel like I have this realization every couple months that nothing matters except results. Maybe itās time I just get uncomfortable and do what a lot of other people have done and just train hard, not worry about programming, and just see what happens
- Last point. No one cares how you got bigger and stronger. It only matters if you get bigger and stronger. I think that solidifies what Iām going to do
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Extra work
300 push ups
300 squats
Notes:
- Itās obvious where I got that idea from
- Spatchcocked chicken from tonight
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I find for me that my deadlift seems to progress really well in the 6 rep range, anything higher reps it is too light and anything under 4 reps and its too much of a grind.
How are you programming it currently with 531? There should be plenty of options to program it and still use the principles.
tagging @wiseman83 cause his deadlift is way better than mine.
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Just really top set. I do realize there are way to program it in 5/3/1 but I was just frustrated this morning
After the comp, Iāll probably do top set AMRAP and FSL AMRAP because that has a tendency to make me feel stronger
Either that or just do BBB
What I was looking at doing was something āgo to deathā. Basically a bunch of doubles or triples (6-8 sets) followed by a backoff amrap set. Itās very reminiscent of 5/3/1 stuff
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If focus right now is comp then maybe ask some questions when your are ready to start something new. For me Amrap feels good and can feel like I am making progress but it seems to just make me good at high reps. When I then up the weight to near max it doesnāt translate well into a heavy single pull. But we are all different.
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This would destroy my recovery but I am old, LOL
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