5/3/1 DLs
DL: 135x5, 225x5, 245x3 (wu), 265x5, 305x5, 345x5
Deficit DLs: 205x10x5
I didn’t do that great on the final main set, and was hoping to get at least one more, but I was pretty wiped. What really killed me, though was the deficit pulls. I finished set one, and thought there was no way I was going to get through four more. Next set was better, and I decided to press on. These better do something for me…if not, they may kill me.
[quote]sfp wrote:
5/3/1 DLs
DL: 135x5, 225x5, 245x3 (wu), 265x5, 305x5, 345x5
Deficit DLs: 205x10x5
I didn’t do that great on the final main set, and was hoping to get at least one more, but I was pretty wiped. What really killed me, though was the deficit pulls. I finished set one, and thought there was no way I was going to get through four more. Next set was better, and I decided to press on. These better do something for me…if not, they may kill me.[/quote]
I hear you on the deficit pulls…
5/3/1 Bench
Bench: 45x5, 115x5, 135x5, 145x5 (wu), 155x5, 185x5, 200x6
Felt really heavy today. Not sure why. Followed this up with:
CG decline bench: 150x10x3, 150x8, 150x6
Pull-ups BWx6x5
and some curls
Of course it felt heavy…it is!
All you guys doing pullups…I am so envious, but like my arms attached.
Yeah, heavy. Like 315. Nice lift there BTW.
As for pullups, there’s no excuse to not do them! Just gotta do 'em. I’m sure you of all people would have no problem with them.
[quote]sfp wrote:
Yeah, heavy. Like 315. Nice lift there BTW.
As for pullups, there’s no excuse to not do them! Just gotta do 'em. I’m sure you of all people would have no problem with them.[/quote]
Thanks.
Actually…because of my wrist, I can’t rotate my left hand enough to do them with palms facing me…only away. Even then, since I am a pansy and always complaining about my elbow, I don’t do them. Without that, though, I would be lucky to get 2. It is becoming more and more evident that I am lacking in the upper back and bicep departments.
I dunno. Pullups seem to be more a “sexy” move than a necessary one. I cut them out completely for a period of months and my bench, dead and overhead press went up anyway. I pretty much just did rows and upper back pulls and got by just fine. I just like doing them, but they aren’t required for making the big 4 lifts bigger in my estimation.
5/3/1 Squat
135x5, 205x3, 225x3x2, 265x6
I was working in with a guy on the sole power rack (who’da thunk it would have been tied up? First time ever), and wasn’t concentrating on the number of reps and weight. I should have started the working sets with 185x5, then 225x5, and finally 265x5. Oops. I don’t think it hurt me, though, despite only getting 6 on 265. Should have gone for one more.
Followed up with a superset:
Front squats: 155x6x5
Ab rollers: 10x3
Lower body is not looking great this time around, but this ends the first wave, so we’ll how the next two go.
5/3/1 Military
45x10, 95x5, 105x3 (wu), 115x3, 130x3, 135x4
Computer was in the shop getting fixed, so I wasn’t sure exactly what the numbers were supposed to be. I was expecting to get a few more on the final set, and am bummed about that. I’m wondering if dropping 7 or 8 pounds in the last couple of weeks is having an effect.
Followed up with 95x10, 100x10, 105x10x3
Supersetted with chest-supported DB rows: 80x12x4
And some curling action for all my Canuck friends out there.
5/3/1 DL
135x5, 205x3, 225x3, 255x3 (wu), 285x3, 325x3, 365x3
Quads were still sore from Monday’s front squats, but I don’t think that affected me. Today felt much better than last week’s effort, though I only did the req’d reps on the last set. Followed these up with deficit pulls:
275x6x3
On deficit pulls this time around I went heavier with fewer reps, which felt great. As for form, generally OK, I think, though I find that if I’m not concentrating on hip drive that part gets a little lazy. Also threw in some weighted situps, but my abs were still aching from Monday’s ab roller effort, so I didn’t put much energy into them.
I had to get up early to get these in, as I’ll be at my parents’ place in Montana for the next week. Doing 5/3/1 at my parents’ neighbor’s house will be interesting. Very much a ghetto gym, without even olympic bars, but I think he has enough plates.
We miss you darling. Come on home.
Alright, then, if you put it that way.
Monday 5/3/1 Bench
Can’t remember what I warmed up with, but benching went something like: 165x3, 190x3, 215x3
Followed up by close-grip benching 155x9-10x5 and chins.
Wednesday 5/3/1 Squats
Again, can’t remember warmup, but working sets were: 220x3, 250x3, 280x5
Felt much lighter than last week, which I was happy about.
Followed this by hanging leg raises (BWx8x3) and Zerchers: 200 (I think) x6x3
Friday 5/3/1 Military
110x5, 125x3, 140x3
Wanted one or two more on the last one, but it is an improvement, albeit small. I can see that my sweet spot right now is in the 130 area.
Followed this by sternum pull-ups and more military, and then I had to get the family home.
For your viewing pleasure, this is what I had to put up with all week. Can you appreciate how difficult it is to train with this in plain view?
Actually, my parents’ house is not quite visible from the photo (hidden behind a hill), but the view is even better. Even with a crummy diet, it’s no wonder I put on 5 pounds.
5/3/1 DL
Everything felt great today, until the last set:
135x5, 225x3, 275x3, 295x1 (wu), 305x5, 345x3, 385x0
I thought for sure I would nail that, but I just couldn’t get it off the floor (and felt like I was about to faint afterwards). Having done that weight several times, I know it’s psychological, but that doesn’t make it any less upsetting.
Followed up with hack squats and GHRs.
I was originally planning to do deficit DLs as the main event this cycle, but opted to do it for assistance. I think I’ll go with the original plan for next time around.
5/3/1 Bench
WU: bar x10, 135x5, 155x3, 165x3, 175x2
Main event: 180x5, 200x3, 225x4
Also threw in a couple supramaximals pin presses of 265 and 285 prior to the last set just for kicks. Had a spot on the last one as well, which was nice. I’m happy to have kept the reps constant (last time around was 220x4), but I think I’ll keep the weight the same for next cycle and get more reps. I feel I need to get more solid here.
Followed up with weighted (+35) dips (10, 10, 8, and BWx10) and pullups (5, 4, 4, BWx6)
Nice work sfp. The bench is looking strong!
Yeah, a spotter is nice. I think I am going to ask for one this Christmas.
Wow, that’s some kind of hiatus. Had a lot going on the past couple of weeks, which didn’t impede training too much, but did make it difficult to check in here. Currently in Japan on work, and started another cycle of 5/3/1 on Monday:
Military: bar x5, 75x5, 85x5 (wu), 98x5, 110x5, 143x3, 127.5x8
It had been a while since I worked in kilos, so I was a little confused on the second to last one. I was bummed that it seemed so heavy (could jet lag really have that much effect?), then realized I had miscalculated. Last set was supposed to be 125, but that’s the closest I could get. Previous cycle was 125x9, but given the heavier set right before, I was happy with the 8.
Followed up with more 5 sets of 110x6-9 and pull-ups.