Squat day
Zercher
55x5
105x5
145x5
195x5
235x5
Squats aka back squats
145x3
235x3
285x3
325x3
345x3
Cable rows 5x10, weighted 45degree BE
Kept the volume low, squatted to 1.5 to 2 inches above parallel. That was too much of a jump from last week, and my hip was irritated, for a few hours. I thought it was a bad idea at the time ,but …
I also used some powerlifting briefs. I bought them on the larger size. They felt awesome.
Going to add another board next time, then go back to this depth.
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Bench Press
45 x 10
95x5
115x5
135x5
165x5
195x5
225x5
255x3
Pull up 8x5
Incline BP 4x8, LPD 4x10
Triceps, rear delts, curls, core
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Happy New Year Clee, and belated Merry Christmas to you and your family.
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Same to you and yours.
Enjoy, stay strong. Your a good man.
Seasons greetings to you.
Hope your year is good and training is fun.
Same to you sir. Enjoy this holiday period and then back to the business of staying strong and healthy next year.
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Thank you.
Working on it.
LE accessories day
45degree BE 5x10 adding weight- cable row 5x10
SSBGM suspended 5x10
60,110, 150, 200,220
Upright row 3x15
Core.
Minimal hip issues. Doing a little work before the main lift seems to help. I’m not sure if this is pre exhaustion or just warming. ?
BTN 6x6, fat man rows 6x5
MP 2x10
Rear delts 75
Core
Arm day
Floor press 6x6-hammer curls 3x10, EZ bar 3x8
Cable overhead triceps 3x12, fat bar curls 3x6
Push downs 2x20 DB curls 21s
Core.
Totally enjoying arm training.
Starting a new plan soon, arms including.
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Nothing like a good arm pump. Nice work.
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Happy New Year to all T Nationers.
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Happy New Year 
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Hoping to get a good start on the new year. I need to make some changes, mostly with squats, one of my favorite workouts.
A 16 inch box is parallel, I’m going to be somewhere between 17.5 and 19. I’ve got lots of plywood sheets to add or subtract to find a comfortable height.
I’m going to add more variety to my strength training. I need to abandon the goal of keeping a 300 BP, 400 squat, 500 DL as a yearly event.
The 3 pillars of my program will be ( no particular order)
- Strength
- Cardiovascular fitness
- Mobility
Nothing new here for me, or for most of us. I can add or change as I see fit , no more competition, local meets or anything.
I’m going to use a training max for my main lifts , try and keep the intensity relatively high as I get back to a normal routine and the volume lower each session.
Day 1. Squat or DL work to a challenging 3.
3 sets of supplemental lifts going easier than in the past
1-2 sets of accessory lift
I need to really keep this day in check. This is where my troubles have been.
Day 2. BP work to a moderately hard 3-5
Supplemental 3 sets
Accessory 1-2 sets
Day 3. Lower body supplemental lift
Going to start with SSBGM
Push the accessory a little harder
Day 4. Shoulder press, harder core work
Day 5. Arms ( my new favorite) heavier pressing movement that emphasizes triceps, floor press, close grips etc…, variety of curls.
Repeat with a different day 1 , everything else is the same.
Swap out movements every 3-6 weeks. So squat and DL movements should change after 2-4 times each movement.
Lift on alternate days, do my cardio and mobility work in between.
I’ve been lifting for years, so although it’s New Years, my resolution is try and stay healthy,and modify my training for that to be the case.
I do think the yoga was part of the problem. If I could do it again,I would back that way down. I will now. Back to my roots.
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I should mention, I’ve been using some single ply powerlifting gear. Loose fitting. It feels great.
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Do you feel comfortable with 5x/week?
It’s a 10 day week.
Lift every other day
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Good to read this. More one pearson breaking the seven-day cycle.
I was strugling with a seven-day cycle because I would need to do snatches togheter with my 5/3/1 BP day.
Also, I needed to do clean & jerk together with 5/3/1 OHP and it is been exausting.
Deadlift
135x5
225x4
275x1
315x2
365x1
405x6x1
225x5x1
Front squats 135x3x5- cable row 5x10
KF/KE 50s
405 was fine, but felt slow, it’s been about 8weeks since DL.
225 felt much faster with better form.
No hip pain right now
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Why are you doing snatches and clean and jerk with 5/3/1?
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