New here. Have read and frequented tnation for a while, never joined - figured, why not.
Current Stats:
Height: 5’9"
Weight: 195# (compete as an under weight 198)
Fed: USAPL
Lifts (meet PRs/Gym PRs):
Squat: 513#/500#
Bench: 380#/405# (both paused - 415# tng)
Deadlift: 607#/600#
Press: 235#
Weighted Pullups: bw +105 x 5
Meet Total: 1499.4# - USAPL West Cary Fall Festival of Power
I’ve run some variation of 5/3/1 for the past 5 years, have had pretty good success with it, so no reason to change at the moment. Currently its a 5 day split with pullups included as a main lift day. Assistance/accessory work rotates around depending on where I’m at.
Vids from last meet:
Squat:
Bench:
Deadlift:
Monday (3/31):
Bench: 5/5/5+
5 at 245#
5 at 280#
5+ at 315#
Notes: Got 8 at 315# - video below. RPE 8.5. Had one in the tank, probably even a little heavier. Decided to repeat the same weights as last cycle, because I’ve been dealing with a nerve issue in my right arm, and the whole 3 weeks ended up getting so fucked up. Hopefully I’ll make it through a little better this time. Same weight, same reps as 3 weeks ago, but def felt a little stronger, and 8 was easier and moved faster. Arm felt ok for most of the work. Instead of doing the banded speed sets as scheduled, one of my buddies challenged me to a 225# for reps contest, NFL combine style. I was still a little fatigued from repping out 315 right before, and my endurance has def taken a hit since the last time I tried this. Managed to get 21 reps, which I guess ties me with Jadeveon Clowney - video below.
Assistance:
Bench - 21 reps at 225# (normally 8x3 at 190 + doubled Monster Mini Blue bands - 30 sec between sets)
Pause Press - 3x5 at 155# - 2 sec pause
Weighted Dips - 3x10 at bw+95#
Pec Deck - 3x12 at 180#
315# x 8
225# x 21
Tuesday (4/1):
Deads: 5/5/5+
5 at 375#
5 at 430#
5+ at 485#
Notes: Got 9 at 485# - video below. Probably 1-2 in the tank. High energy day. Felt strong, warm ups were flying off the ground. Probably should have went for 10, got 9 last cycle as well. Need to get my conditioning back, stopped because I was getting winded. New lifting partner - dude is pretty dame strong and built like a tank, so it will be nice having someone to push me a little bit. Felt a slight tweek in my hammy again towards the end of my speed sets, but nothing serious.
Assistance:
Speed Deads - 8x3 at 285# + Green Monster shorties (~60# each) - 30 sec between sets
Pause Squats - 3x5 at 335# - 2 second pause
Barbell Curls - 3x10 at 115#
Single Arm Preacher Curls - 3x12 at 40# bells
485# x 9
Wednesday (4/2):
Chinups: (5/5/5+)
5 at 65#
5 at 75#
5+ at 85#
Notes: Got 9 at 85# - video below. My training partner stopped the tape after 7 for some odd reason. Anyway, felt awesome. Really digging doing Chins vs. Pullups (switched about 2 weeks ago because of ongoing elbow and shoulder issues). I’m sure 9 at this weight is some kind of weird PR, and I probably had 1-2 left in the tank.
Assistance:
Chins - 5x5 at 55#
Barbell Rows - 3x10 at 225#
Hammer Strength Lat Pulls - 3x12 at 275#
DB Shrugs - 3x20 at 115# bells
Abs:
Planks - 30 seconds + 45lbs
Toes to Bar - 3x10
Friday (4/4):
Press (5/5/5+):
5 at 145#
5 at 165#
5+ at 185#
Notes: Got 8 at 185# - vid below. Energy has been pretty high as of late. Pretty much this whole week. Having a new, strong guy in the group that I lift with has def helped. Felt pretty strong and pretty fast with most of these. My press sucks, its by far my worst lift, but also the one I care the least about. I’ve really struggled with it of late, this was the first time in as long as I can remember that it felt ok.
Assistance:
Speed Press - 8x3 at 145# ~ 30 sec between sets
Incline Bench - 3x5 at 245#
Handstand Pushups - 3x8
DB Front Raise - 3x12 at 45# bells
Bentover Raise - 3x12 at 55# bells
185#x8
Saturday (4/5):
Squat (5/5/5+):
5 at 315#
5 at 365#
5+ at 405#
Notes: Got 10 at 405#, video below. Maybe even 1-2 in the tank. Hellz yes. PR and one of those benchmarks I’ve been shooting for. Another high energy, super fun day.
Assistance:
Speed Squats - 8x3 at 245# + Monster Black Bands (~100# each) - sets 30 sec apart
Goodmornings - 3x6 at 285#
Close grip Bench - 5x5 at 300#
Triceps Pushdowns - 3x12 at 197#
Calf raise - 3x15 at 315#
Monday (4/7):
Bench: 3/3/3+
3 at 260#
3 at 300#
3+ at 335#
Notes: Got 5 at 335# - video below. I’m gonna say I had 1 more in the tank, cause I pretty much did another rep. Went for 6, and my spotter pulled it about 1 inch from lockout. Don’t blame him at all - it was moving S-L-O-W, and I pretty much got the work of an additional rep in anyways. Totally misgrooved that last rep bad. Got way out over my sternum, and I pretty much had to fight to bring it back in the whole time. First five felt great though. Everything else felt awesome. Pause presses are getting much easier, and dips were awesome.
Assistance:
Speed Bench - 8x3 at 185# + doubled Blue Monster Bands (~50# each, doubled, so ~200#, not really though)
Pause Press - 3x5 at 155# - 2 sec pause
Weighted Dips - 3x10 at bw+95#
Pec Deck - 3x12 at 180#
335# x 5
Tuesday (4/8):
Deads: 3/3/3+
3 at 405#
3 at 460#
3+ at 515#
Notes: Got 7 at 515# - video below. Probably 1 or so in the tank. 1st rep got cut off in the tape. I need like a dedicated video guy that knows how to work a camera phone. 1st set felt a little heavy, but 460 flew and 515 wasn’t bad at all. Same weight/same reps as last cycle, but felt a little easier. Probably should have taken 8, but 7 was plenty. Really digging pause squats.
Assistance:
Speed Deads - 5x3 at 285# + Green Monster shorties (~60# each) - 30 sec between sets
Pause Squats - 3x5 at 335# - 2 second pause
Barbell Curls - 3x10 at 115#
Single Arm Preacher Curls - 3x12 at 40# bells
515# x 7
Wednesday (4/9):
Chinups: (3/3/3+)
3 at 70#
3 at 80#
3+ at 90#
Notes: Got 9 at 90# - video below. Forgot and did pullups on the first set. Pull felt pretty damn strong today. Don’t want to jinx myself, but this 3 week half training cycle so far has been great. Everything has felt very strong. Even the barbell rows and lat pulls today were firing. Warm ups, I was legit pulling to the bottom of my sternum. Probably had 2 or so in the tank as well. +100#x10 here I come.
Assistance:
Chins - 5x5 at 55#
Barbell Rows - 3x10 at 225#
Hammer Strength Lat Pulls - 3x12 at 275#
DB Shrugs - 3x20 at 115# bells
Abs:
Planks - 30 seconds + 45lbs
Toes to Bar - 3x10
Thursday (4/10):
Warmup, foam rolling, lax ball
Box Jumps: 3x10 - 30" Box
Conditioning:
Prowler Sprints (+135lb) - 50 yard sprints x 5 (25 yard high handle, 25 yard low handle); 60-90 sec rest between
Friday (4/11):
Press (3/3/3+):
3 at 155#
3 at 175#
3+ at 200#
Notes: Got 5 at 200# - vid below. No nsaid’s this morning, arm felt great through this whole thing, energy level was high again, press has felt good for 2 weeks in a row for the first time in months. Found a westside powerbar on craigslist for $250 (full version, not econo) and got someone to buy my rogue bar for $250, so I will basically be doing an even swap between it and the westside bar I plan on picking up tomorrow. Can’t wait to see it.
Assistance:
Speed Press - 8x3 at 145# ~ 30 sec between sets - these were exploding off - felt like I could throw the bar through the roof.
Incline Bench - 3x5 at 245#
Handstand Pushups - 2x8; 1x7 - short rest
DB Front Raise - 3x12 at 45# bells
Bentover Raise - 3x12 at 55# bells
200#x5
Sunday (4/13):
Squat (3/3/3+):
3 at 335#
3 at 380#
3+ at 430#
Notes: Got 7 at 430#, video below. Probably 1 or so in the tank, 8.5. Really fun day- total complete 180* swing from the shitty environment I typically train in. I’d have to look back, but I’m sure 7@430# is a rep PR.
Assistance:
Speed Squats - 8x3 at 255# + Monster Black Bands (~100# each)
Goodmornings - 3x6 at 255#
Close grip Bench - 5x5 at 300#
430# x 7 (bar was 55#)
Monday (4/14):
Bench: 5/3/1+
5 at 280#
3 at 315#
1 at 365#
Joker: 1 at 390#
1+ at 355#
Notes: Got 3 at 355#, and got the joker - video below. Strength was def there for at least 1 more, maybe more. Tried to test out the arm today, so I laid off the ibuprophen this morning - mistake. After the 315 set my right arm started really bothering me, and by the time I got to the + set - it was effecting my lift. Not quite as painful as when it first started, but def feeling it.
Assistance:
Speed Bench - 8x3 at 185# + doubled Blue Monster Bands (~50# each, doubled)
Pause Press - 3x5 at 155# - 2 sec pause
Weighted Dips - 3x10 at bw+95#
390# x 1
355# x 3
Tuesday (4/15):
Deads: 5/3/1+
5 at 430#
3 at 485#
1 at 555#
Joker: 1 at 600#
1+ at 545#
Notes: Got 5 at 545#, and squeezed out that joker - video below. last set was everything I had. RPE of 9.5-10, hard to tell. Felt like everything was working against me today. Got very little sleep last night, my right lat/romboid started bothering me out of nowhere, elbow/forearm was still achy, and I squatted on Sunday, instead of Saturday - so only 2 days of seperation and my groin and quads were still pretty beat up. I wasn’t even going to pull today, originally I was going to push it back to Wednesday, but I forgot Easter was this Sunday, so I’m not going to be able to stretch out this week like I planned. All that said, to be able to pull 600 in what I consider to be pretty much worst case conditions, feels good man. It was slow, and slower than last cycle when I pulled it, but I finished it out. Also tied my rep PR at 545 from last cycle.
Assistance:
Speed Deads - 5x3 at 285# + Green Monster shorties (~60# each) - 30 sec between sets
Pause Squats - 3x5 at 335# - 2 second pause
Barbell Curls - 3x10 at 115#
Single Arm Preacher Curls - 3x12 at 40# bells
600# x 1
545# x 5
Wednesday (4/16):
Chinups: (5/3/1+)
5 at 75#
3 at 85#
1+ at 100#
Notes: Got 5 at 100# - video below. weak and tired today. arm was bugging me again. have a rest week/deload planned for next week.
Assistance:
Chins - 3x5 at 55# - skipped last two sets
Barbell Rows - 3x10 at 225#
Hammer Strength Lat Pulls - 3x12 at 275#
Shrugs - 3x15 at 315#
Abs:
Planks - 30 seconds + 45lbs
Toes to Bar - 3x10
Thursday (4/17):
Warmup, foam rolling, lax ball
Box Jumps: 3x10 - 30" Box
Conditioning:
Dog Sled Sprints (+135lb) - 50 yard sprints x 5; 60 sec rest between
Friday (4/18):
Press (5/3/1+):
5 at 165#
3 at 185#
Joker: 1 at 225#
1+ at 210#
Notes: Got 2, maybe 3 at 210# - vid below, and grinded out the joker. Managed to get the inflamation on that nerve in my arm under control again with a slightly higher dose of nsaids, so everything felt pretty good today. I was happy just to get through everything, and if I can get through squats tomorrow, I’ll have a week of rest. Wasn’t mentally ready for 225, and the weight stopped right at my normal sticking point, but I was able to just heave it up there again. 210# wasn’t bad, but the third rep was very iffy, I didn’t think I got it, the two guys I train with said yes, and the video seems pretty close. Overall, even though I am still struggling with this lift, pretty happy about how today went just getting the training in.
Assistance:
Speed Press - 8x3 at 145# ~ 20-30 sec between sets - 2 of us, and we flew through these
Incline Bench - 3x5 at 245#
Handstand Pushups - 3x7
DB Front Raise - 3x12 at 45# bells
Bentover Raise - 3x12 at 55# bells
225#x1
210#x2
Saturday (4/19):
Squat (5/3/1+):
5 at 365#
3 at 405#
1 at 455#
Joker: 1 at 500#
1+ at 455#
Notes: Got 3 at 455# and buried the joker, video below. RPE of 9. Good day. Energy was pretty low, and I missed this weight the end of last cycle, so I was pretty stoked when this popped up. After this energy was super high. Stopped at 3 on 455# cause I started to cave and I didn’t want to risk a miss. Got to test out the new gorilla pod - works pretty well. Now a deload.
Assistance:
Speed Squats - 8x3 at 245# + Monster Black Bands (~100# each), sets 30-60 sec apart
Goodmornings - 3x6 at 285#
Close grip Bench - 5x5 at 300#
Triceps Pushdowns - 3x12 at 197#
Calf Raises - 3x15 at 310#
500# x 1
455# x 3
Took last week off as a recovery week/deload
Monday - Hillsprints x 12 (not a very big hill, but very steep incline)
Tuesday - Bench - up to 300 x 2; Squat - up to 385 x 2; Deadlift - up to 465 x 2
Wednesday - High Jumps - 3x10 (up to an 8 foot target with 2 hands); Hillsprints x 12
Thursday - stretching and foam rolling
Friday - Sled Pushes x 10 loaded with 135# (25 yards, high handles one way, low handles back)
Monday (4/28):
Bench: 5/5/5+
5 at 245#
5 at 280#
5+ at 320#
Notes: Got 8 at 320# - video below. RPE 9.5. Finally. Back to lifting. Arm felt really good, felt pretty strong, and very rested. Usually after a week off, it takes me a week to kind of shake the rust off, hopefully the rest of these week goes as well as today. Oh yea - new westside bar. pretty damn sweet to bench with.
Assistance:
Bench - 5x5 at 265#
Pause Press - 3x5 at 155# - 2 sec pause
Weighted Dips - 3x11 at bw+95# (weight has been the same on these for a little while, so I added a rep until the weight goes up)
DB Fly’s - 2x10; 1x9 at 75# bells - ran out of gas a little bit
Plyo Pushups - 2x14; 1x12 up to a 6" platform
320# x 8
