Oct 28 (yesterday)
mobility
squat
bar x 5
45kg x 5
60kg x 3
80kg x 5
90kg x 5
103kg x 8
good morning
60kg x 10 x 5 sets
db lunge
30kg x 10 x 2 sets
db reverse lunge
30kg x 10 x 2 sets
(60 mins)
Decided to switch over to 531. I haven’t squatted for reps over 3 in quite awhile, so the top set here was more difficult than I expected. On the other hand, this is a PR. I didn’t really have my setup dialed in though. I think I needed to widen my stance a bit.
I’m really starting to get satisfied with the good morning ROM. I was able to hit the safety bar I set up for these. Might be time to load these more or drop the safety catch lower.
Oct 29
mobility
bench
bar x 5
36kg x 5
45kg x 3
50kg x 5
58kg x 5
66kg x 11
db bench
20kg (per db) x 10 x 5 sets
db row
12.5kg x 10
22.5kg x 10
30.5kg x 25
(50 mins)
Great. Last time I ran 531, my best was 66kg x 4. No doubt I’ve made progress since then. The assistance sets were all rep PRs too. Good day.
I’m gonna build some straps for push-ups and dips. I found some old seatbelts (I’ve got all kinds of shit in my basement), that should work perfectly.
Nov. 1
mobility
power clean
45kg x 3
55kg x 3
65kg x 3, 2, 1
sumo deadlift
73kg x 3
85kg x 5
98kg x 5
110kg x 11
65kg x 10 x 5 sets
stability ball sit-up
bw x 7
2kg x 7
4kg x 7 x 3 sets
stability ball russian twist
4kg x 10 (per side) x 3 sets
(60 mins)
Good. I’ve never deadlifted heavy for that kinda reps. By the calculator that’s a big PR.
I had planned to do some GHRs, but the BBB sets were plenty. Just did a bit of extra abs instead.
So far so good with 531.
Nov. 3
mobility
OH press
bar x 5
28kg x 5
36kg x 5
40kg x 4
45kg x 12
db press
12.5kg x 10 x 5 sets
A1 chin-up
bw x 5, 3, 3, 3, 3, 2, 2, 2, 1 (24 reps)
A2 dip
bw x 5, 3, 3, 3, 3, 3, 3, 3, 2 (28 reps)
(50 mins)
Good day. That should be a PR on the overhead press.
The superset of chins and dips was done in 20 mins. For the moment my goal will be to increase the total reps done in that time. Eventually I’ll give myself more time too.
Nov. 4
mobility
squat
bar x 5
45kg x 5
60kg x 3
73kg x 3
85kg x 3
97kg x 3
109kg (240 lbs) x 6
good morning
60kg x 11 x 5 sets
db lunge
30kg (db total) x 10 x 2 sets
db reverse lunge
30kg (db total) x 10 x 2 sets
(65 mins)
Pretty good, the 109 x 6 was not quite a rep PR, but it’s not too far. I’m having a bit of trouble squatting for reps. Should get a bit easier as time goes on. Although I should figure out somewhere to do BBB squats for extra volume. As it is I don’t really want to lengthen this day or drop the GMs or lunges. I guess I could do them on the DL day instead of BBB DLs. Hm.
I did widen my squat stance a bit. I don’t think I’ve gone this heavy this wide (without a box). It felt pretty good, but some practice will improve this.
Nov. 6
mobility
bench
bar x 6
36kg x 5
45kg x 3
54kg x 3
62kg x 3
69kg (152 lbs) x 9
db bench
21.5kg x 10 x 5 sets
db row
21.5kg x 10
30.5kg x 10, 10, 20
(55 mins)
Pretty good. 69 x 9 is not a PR, but it is pretty close. Either way I’m pretty happy with it. It was not too long ago I couldn’t handle that much weight.
Db pressing is also a PR. I’m on the fence whether to increment this or keep the weight fixed here for a bit.
[quote]donpalmero wrote:
Pretty good, the 109 x 6 was not quite a rep PR, but it’s not too far. I’m having a bit of trouble squatting for reps. Should get a bit easier as time goes on. Although I should figure out somewhere to do BBB squats for extra volume. As it is I don’t really want to lengthen this day or drop the GMs or lunges. I guess I could do them on the DL day instead of BBB DLs. Hm.
I did widen my squat stance a bit. I don’t think I’ve gone this heavy this wide (without a box). It felt pretty good, but some practice will improve this.
[/quote]
I found doing BBB squat on deadlift day and BBB deadlift on squat day to be refreshing. My hips and lower back also felt much better and ‘less’ beat up.
The “trick” that has helped me most in every lift is staying tight and flexed. Maybe it’s obvious, but it took me a while to realize why I was inconsistent. Squeezing the bar on squats also helps keep my core snug as a bug.
[quote]TheDudeAbides wrote:
donpalmero wrote:
Pretty good, the 109 x 6 was not quite a rep PR, but it’s not too far. I’m having a bit of trouble squatting for reps. Should get a bit easier as time goes on. Although I should figure out somewhere to do BBB squats for extra volume. As it is I don’t really want to lengthen this day or drop the GMs or lunges. I guess I could do them on the DL day instead of BBB DLs. Hm.
I did widen my squat stance a bit. I don’t think I’ve gone this heavy this wide (without a box). It felt pretty good, but some practice will improve this.
I found doing BBB squat on deadlift day and BBB deadlift on squat day to be refreshing. My hips and lower back also felt much better and ‘less’ beat up.
The “trick” that has helped me most in every lift is staying tight and flexed. Maybe it’s obvious, but it took me a while to realize why I was inconsistent. Squeezing the bar on squats also helps keep my core snug as a bug.[/quote]
Thanks for the suggestion. I did this today. The good mornings on the squat day can be considered my main assistance for DLs, so this is a pretty good setup.
Although, I’m considering alternating BBB squats and DLs week to week on the DL day.
Nov. 7
mobility
power clean
45kg x 3
55kg x 3
65kg x 2 x 3 sets
deadlift
77kg x 3
90kg x 3
103kg x 3
117kg (258 lbs) x 12
squat
60kg x 10 x 5 sets
stability ball sit-up
bw x 10
4kg (on head) x 10 x 3 sets
bw x 10
stability ball russian twist
4kg x 10 (per side) x 2 sets
(70 mins)
Big deadlift PR. That is +1 rep and +7kg over last week. By the formula I’m in the 160kg range. Dunno how true that is, but I suppose I can pull a bit more than 143 now.
Squatting was nasty. I might alternate this with DLs. Not sure yet. I’ll probably decide next week.
Nov. 10
mobility
overhead press
bar x 5
28kg x 5
36kg x 3
42kg x 3
49kg (108 lbs) x 9
db press
13.5kg (per db) x 10 x 5
A1 chin-up
bw x 5 + 4 + 3 + 3 + 3 + 3 + 2 + 3 = 26 reps (+2 reps)
A2 dip
bw x 5 + 4 + 3 + 3 + 4 + 4 + 3 + 5 = 31 reps (+2 reps)
(55 mins)
Good. That’s another press PR. The db pressing has been pretty easy. I’m going to continue incrementing it. Slowly.
The plan for the chin/dip superset is to just beat my previous total. After the pressing I have a good 30 mins to do this and still finish in an hour.
Nov. 11
mobility
squat
bar x 5
45kg x 3
60kg x 3
76kg x 2
90kg x 5
103kg x 3
115kg (254 lbs) x 5
good morning
60kg x 12 x 5 sets
db lunge
30kg (db total) x 10 x 2 sets
db reverse lunge
30kg (db total) x 10 x 2 sets
(60 mins)
Great. Squat PR. I think my previous 5RM was around 110. I might have had another rep if I really wanted it, but this is fine. The 5th was easier than the 6th at 109 last week too.
Assistance was fine. The setup on this day feels just right.
Nov. 13
mobility
bench
bar x 6
36kg x 5
45kg x 3
58kg x 5
65kg x 3
72kg (159 lbs) x 7
db bench
22kg (per db) x 10 x 5 sets
db row
22kg x 10
30.5kg x 10, 10, 10, 20
(60 mins)
Decent day. I’ve been consistently hitting +6 reps on bench day so today was on target in that regard. I hoped to hit a few more though. Looking forward to next cycle…
Nov. 15
mobility
power clean
45kg x 3
55kg x 3
65kg x 2 x 3 sets
sumo deadlift
81kg x 3
98kg x 5
110kg x 3
125kg (276 lbs) x 9
conventional deadlift
65kg x 10 x 5
stability ball sit-up
bw x 10
5kg (on head) x 10 x 5 sets
(65 mins)
Another good DL day. Each week I’m hitting more reps than expected. It’ll be interesting to see what I’m capable pulling for a single in a few more cycles.
I did BBB deadlifts instead of squats. I should probably increase the weight on these a bit. I’m pretty set on alternating squats/DLs as assistance on this day for now.
The plan is to lift tomorrow then start the deload. I’ll probably just take a few days off from lifting.
Nov. 17
mobility
overhead press
bar x 5
32kg x 5
40kg x 5
45kg x 3
53kg (117 lbs) x 6
db press
14.5kg (per db) x 10 x 5 sets
A1 chin-up
3 x 2 sets
2 x 11 sets
A2 dip
3 x 10 sets
2 x 3 sets
(60 mins)
I should have had another rep on the press, but I didn’t have a good rhythm. No problem. I think it was actually the heaviest pressing I’ve ever done for any reps.
I’ve been going a bit heavier on this movement than the program calls for as I find microloading annoying. I’m just rounding to whatever is easiest to load at that moment. So far no problem.
My dip ROM has improved dramatically. I guess this is just something I needed to work on. There is a problem though. The dips are pretty rough on my right shoulder/trap. I think the joint there is not very stable and I’m not getting a good press from my tri. I have no idea what I’m talking about, but that’s what it feels like. Well, there is certainly a flexibility imbalance. I might need to include a bit of shoulder stability work somewhere. Hm.
[quote]donpalmero wrote:
My dip ROM has improved dramatically. I guess this is just something I needed to work on. There is a problem though. The dips are pretty rough on my right shoulder/trap. I think the joint there is not very stable and I’m not getting a good press from my tri. I have no idea what I’m talking about, but that’s what it feels like. Well, there is certainly a flexibility imbalance. I might need to include a bit of shoulder stability work somewhere. Hm.[/quote]
Take care of your shoulders! Some light, warm-up. I was going to say do db rows, but you are. I would suggest you do more of a Kroc row - work up to one heavy set of rows. This has done wonders for my shoulder stability, as well as grip and deadlift lockout. If I’m weak rowing, then I am usually weak deadlifting.
[quote]TheDudeAbides wrote:
donpalmero wrote:
My dip ROM has improved dramatically. I guess this is just something I needed to work on. There is a problem though. The dips are pretty rough on my right shoulder/trap. I think the joint there is not very stable and I’m not getting a good press from my tri. I have no idea what I’m talking about, but that’s what it feels like. Well, there is certainly a flexibility imbalance. I might need to include a bit of shoulder stability work somewhere. Hm.
Take care of your shoulders! Some light, warm-up. I was going to say do db rows, but you are. I would suggest you do more of a Kroc row - work up to one heavy set of rows. This has done wonders for my shoulder stability, as well as grip and deadlift lockout. If I’m weak rowing, then I am usually weak deadlifting.[/quote]
Thanks again for the advice.
I think I’ll do my rows more Kroc-style this cycle like you suggest. I can probably up the weight some as well.
Maybe some reverse flys would work well for warmup before the dips. In addition to the normal warmup/mobility I do before each workout.
Nov. 23
mobility
squat
bar x 5
45kg x 4
60kg x 3
72kg x 2
84kg x 5
95kg x 5
107kg (236 lbs) x 8
good morning
60kg x 10 x 5 sets
db lunge
30kg (db total) x 10 x 2 sets
db reverse lunge
30kg (db total) x 10 x 2 sets
(65 mins)
Took 5 days off as a deload. Felt great. Next time I might do 2 or 3 light days instead. Or at least do some conditioning work. My recovery is pretty bad again.
Otherwise, all is well. That was a squat PR. I’m feeling like I have a pretty good shot at 3 plates by the end of the year (this is a goal of mine).
[quote]donpalmero wrote:
TheDudeAbides wrote:
donpalmero wrote:
My dip ROM has improved dramatically. I guess this is just something I needed to work on. There is a problem though. The dips are pretty rough on my right shoulder/trap. I think the joint there is not very stable and I’m not getting a good press from my tri. I have no idea what I’m talking about, but that’s what it feels like. Well, there is certainly a flexibility imbalance. I might need to include a bit of shoulder stability work somewhere. Hm.
Take care of your shoulders! Some light, warm-up. I was going to say do db rows, but you are. I would suggest you do more of a Kroc row - work up to one heavy set of rows. This has done wonders for my shoulder stability, as well as grip and deadlift lockout. If I’m weak rowing, then I am usually weak deadlifting.
Thanks again for the advice.
I think I’ll do my rows more Kroc-style this cycle like you suggest. I can probably up the weight some as well.
Maybe some reverse flys would work well for warmup before the dips. In addition to the normal warmup/mobility I do before each workout.
[/quote]
I also vary my chin/pull grip. Maybe that has helped me without knowing it.
[quote]TheDudeAbides wrote:
donpalmero wrote:
TheDudeAbides wrote:
donpalmero wrote:
My dip ROM has improved dramatically. I guess this is just something I needed to work on. There is a problem though. The dips are pretty rough on my right shoulder/trap. I think the joint there is not very stable and I’m not getting a good press from my tri. I have no idea what I’m talking about, but that’s what it feels like. Well, there is certainly a flexibility imbalance. I might need to include a bit of shoulder stability work somewhere. Hm.
Take care of your shoulders! Some light, warm-up. I was going to say do db rows, but you are. I would suggest you do more of a Kroc row - work up to one heavy set of rows. This has done wonders for my shoulder stability, as well as grip and deadlift lockout. If I’m weak rowing, then I am usually weak deadlifting.
Thanks again for the advice.
I think I’ll do my rows more Kroc-style this cycle like you suggest. I can probably up the weight some as well.
Maybe some reverse flys would work well for warmup before the dips. In addition to the normal warmup/mobility I do before each workout.
I also vary my chin/pull grip. Maybe that has helped me without knowing it.
[/quote]
Yeah, this is something I really need to do. I suck so much more at pull-ups than chins, so I hardly do them. I know this is maximally stupid. I gotta man up. I also think I should work on them for higher reps too.
Nov. 25
mobility
bench
bar x 10
36kg x 5
45kg x 3
53kg x 5
60kg x 5
68kg x 8
db bench
22.5kg x 10 x 5 sets
db row
20kg x 10
24kg x 10
28kg x 10
32kg x 10
36kg x 10
(60 mins)
Meh. I hit 69 x 9 last week, so this is a bit of a step back. But w/e, hitting 5 on all 3 sets was a breeze. Can’t PR every day.
I’ll probably hold the db bench at that weight for the rest of this cycle. The reps on those sets coulda been a bit more smooth.
I ramped up the db row to an all-out set. I only got 10, but I didn’t stop there on purpose.
I’m altering the mobility/warmup work to be a bit more specific to the actual lifting that day. I want to mix things up a bit and do a little extra work for some problem areas.