Skipped deload week, shame shame shame on me.
5/3/1 Cycle 3, Week 1
OH PRESS
100 x 5
115 x 5
130 x 8
130 x 5
130 x 3
KLOKOV PRESS (superset with pull-ups.)
80 x 10
80 x 10
80 x 10
80 x 10
PULL-UPS
15 x 10
15 x 10
15 x 10
15 x 8
HI PULL (been doing these lighter, form feels more productive)
215 x 5
185 x 5
185 x 5
AB WHEEL
x30
x30
x10
HIt my triceps a little bit, I really need to add a small amount of arm training into my program.
We need to figure out some sort of progression on the ab wheel so we can do them standing.
[quote]chobbs wrote:
We need to figure out some sort of progression on the ab wheel so we can do them standing. [/quote]
Yeah, Iāve been slightly lazy in them and havenāt put much effort into progressing with them lately. Iāll need to experiment.
Iām thinking by starting with the feet or knees on a bench or somethingā¦ Iāve been rocking sets of 30 for weeks now, it is almost monotonous week after week and doing them weighted with a vest doesnāt seem that beneficial to me. Shoot me some ideas and Iāll be the guinea pig.
BTW, that Paul Carter is a monster.
5/3/1 Cycle 3, Week 1
BENCH
160 x 5
185 x 5
210 x 10
DIPS (superset with rows.)
45 x 10
35 x 10
35 x 10
35 x 10
35 x 10
BB ROW
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
FACEPULL
160 x 12
160 x 12
160 x 12
AB CRUNCH
135 x 12
135 x 12
135 x 12
5/3/1 Cycle 3, Week 1
SQUATS
I care not to commentā¦
GHR
ā¦the usualā¦
Chalk this one up as a bad day.
[quote]Evolv wrote:
5/3/1 Cycle 3, Week 1
SQUATS
I care not to commentā¦
GHR
ā¦the usualā¦
Chalk this one up as a bad day.[/quote]
WHAT YOU GET FOR SKIPPING YOUR DELOAD
lol, I knowā¦ Iām a horrible student of strength.
5/3/1 Cycle 3, Week 2
ā¦couple days ago.
OH PRESS
105 x 3
120 x 3
135 x 7
KLOKOV PRESS (supa set with the pull-ups.)
80 x 10
80 x 10
80 x 10
80 x 10
PULL-UPS
20 x 10
20 x 10
20 x 10
20 x 10
SNACTH HI-PULL
205 x 5
205 x 4
185 x 5
AB WHEEL
x20 (starting from standing position, at the bottom collapsed to a pad for a second then pull back to standing position)
x10 (same as above)
x15 (from kneeling position)
Hopefully, this will help me progress to doing full rollouts from the standing position. I lose the ability to hold the contraction when fully extended, so I use a yoga like pad for my knees to ācatchā me when fully extended, then I return to the starting position.
Cycle 3, Week 2
BENCH w/ 1 second pause
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
DIPS (super set with rows.)
45 x 10
45 x 10
35 x 10
35 x 10
35 x 10
BB ROW
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
PIN PRESS
10 x 1 @ 155
FACEPULL
165 x 12
165 x 12
165 x 12
AB CRUNCH
135 x 12
135 x 12
135 x 12
Cycle 3, Week 2
SQUAT
Worked up toā¦
340 x 7 (missed my old PR by 1.)
235 x 10
235 x 10
235 x 10
235 x 10
235 x 10
GHR
5 x 10
x10
x10
x10
x10
As always, the most intensive day for sure. Always leaves me waddling out to my truck.
Cycle 3, Week 3
OH PRESS
115 x 5
130 x 3
145 x 2
KLOKOV PRESS (superset with pull-ups.)
85 x 10
85 x 10
85 x 10
85 x 10
PULL-UP
25 x 10
25 x 10
25 x 8
25 x 8
SNATCH HIPULL
205 x 5
205 x 5
165 x 6
AB WHEEL
x10 from standing, still dropping on the pad at the bottom
x10 same as above
x15 from kneeling
Props on the standing ab wheel. Iāve been trying to profess by just rolling into a wall and kinda bouncing off and gradually moving back.
Cycle 3, Week 3
BENCH (2 sec pause at bottom)
5 x 5 @ 185
DIPS (superset with rows.)
45 x 10
45 x 10
45 x 10
40 x 10
40 x 10
BB ROWS
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
PIN PRESS (2 inches off chest)
8 x 1 @ 165
FACEPULL
162.5 x 12
162.5 x 12
162.5 x 12
AB CRUNCH
135 x 12
135 x 12
135 x 12
Cycle 3, Week 3
Squats
365 x 2 (I missed matching my PR from last cycle by 2 reps)
240 x 10
240 x 10
240 x 10
240 x 10
240 x 10
GHR
x10
x10
x10
x10
x10
So, the last 3 or 4 squats sessions have not been great. On paper, I am weaker since starting 5/3/1. My theory is it is my CNS. WIth the lowered frequency and perhaps less volume in the 1-5 range is much, much lower than what I was doing before. Iāve missed matching my PRs for about 3 out of the last 4 squat sessions. I am going to hang in there and see what happens after this deload.
Man, if youāre getting weaker and not fully enjoying the program (and process), why stick with it? I did the same thing with WS4SB three separate times. Allowed myself to get suckered in by the hoopla and every fucking time Iād wind up smaller, weaker and more beat up. Some programs just donāt work for some people and thereās no point in forcinā it.
[quote]WhiteFlash wrote:
Man, if youāre getting weaker and not fully enjoying the program (and process), why stick with it? I did the same thing with WS4SB three separate times. Allowed myself to get suckered in by the hoopla and every fucking time Iād wind up smaller, weaker and more beat up. Some programs just donāt work for some people and thereās no point in forcinā it.[/quote]
Thank you brother, youāre absolutely right.
In a lot of ways I do like 5/3/1. Hitting PRs every training session, flexibility in assistance work, and not squatting my ass off 2-3 days per week. I am trying to figure out why 5/3/1 is hampering my squat strength. I donāt know if it is the lack of frequency or what. I am going to experiment with it, even if it means adding in another day of squatting to some degree or keeping the 5/3/1 concepts but increasing the volume within the 1-5 rep range.
Deloading! Will be back to training normally late next week.
More Volume, Week 1, Day 1
CLEAN
Warm-up
10 x 1 @ 175
OH PRESS
105 x 5
120 x 5
135 x 5
KLOKOV PRESS (superset with pull-ups.)
90 x 10
90 x 10
90 x 7
90 x 8
PULL-UP
25 x 8
25 x 8
25 x 8
25 x 8
AB CRUNCH
140 x 12
140 x 12
140 x 12
Havenāt done cleans in awhile, busted my ass a couple times catching the bar in the rack position. I am pretty much abandoning 5/3/1. I have tried it 3 or 4 times over the years and donāt feel it works well for me. However, I still feel there are principles from the program that are worth keeping regardless.
Training.
I got into a discussion (mostly listening) recently at work about exercise. A lot of people train for reasons that seem ambiguous and common. For example; a lot of people exercise for health reasons, they donāt like the way they look (aesthetic), or their doctor or someone is telling them they need to exercise in order to add some amount of possible time to their life.
I find all of this hard to understand, because I wouldnāt step foot into a gym for any of these reasons. For this reason people at face value often confuse me as a health nut, exercise guru, someone obsessed with the aesthetics and health benefits of exercising. I feel that this is also why a lot of people fail at ever changing anything physically, mentally, and emotionally through exercise.
The drive is not there. Just wanting to lose some flub around the mid-section, wanting to lower your blood pressure, or wanting to ālook better nakedā is going to result in less than ideals results over the long haul. It has to be beyond that I feel. Sure, there are those that become totally obsessed with a personal issue and will become persistent ā however, these are usually those that you see at the local gym doing the same thing day in and day out, year after year.
Like a mechanical organism, programmed to do one thing because āthat is the only wayā and in fear of transforming to their formal selves.
Training gives me a sense of self, it reminds me of my mortal barriers, that my body is still there. What I mean is that from day to day, the average person forgets about their body. It is sort of like when you get really sick you all of a sudden realize holy shit how awesome was it when I could breath clearly and my lungs were clear-- you realize you really take good health for granted.
Or, when you get injured and you lose the function of a limb, only then is the average person aware of the appendage. When you train, and train hard, you are constantly aware of your body. The very act of it being constantly torn down and built up, over and over, again and again. Sleeping good, sleeping bad, big appetite, small appetite, gorilla like strength one day, the strength of a mouse the next-- this dynamic process creates this self awareness of your body that is consistently in your face.
Training embodies a part of me, that is otherwise useless in current society. There is no true physical struggle anymore-- life is easy from a physical standpoint. Our hardships are mostly financial and social. I can walk into a store to buy my food, I turn a facet on to get clean water, walk into a doctorās office to get medicine-- necessities are in abundance granted that I keep my end of the bargain up and go to work and serve the system. This honestly leaves me in this unfulfilled state, where my primordial component handed to me from my ancient ancestors is left to rot and decay. Training keeps it alive, honed in, and trained.
Training resets the negative. Iāve commented before, training is often a religious experience for me. It is beyond a big squat or a nice chest. It is almost completely about my mind. The challenge is the fuel. The body is my vessel, it is a tool I use for my mind.
Just some thoughts.
[quote]Evolv wrote:
More Volume, Week 1, Day 1
CLEAN
Warm-up
10 x 1 @ 175
OH PRESS
105 x 5
120 x 5
135 x 5
KLOKOV PRESS (superset with pull-ups.)
90 x 10
90 x 10
90 x 7
90 x 8
PULL-UP
25 x 8
25 x 8
25 x 8
25 x 8
AB CRUNCH
140 x 12
140 x 12
140 x 12
Havenāt done cleans in awhile, busted my ass a couple times catching the bar in the rack position. I am pretty much abandoning 5/3/1. I have tried it 3 or 4 times over the years and donāt feel it works well for me. However, I still feel there are principles from the program that are worth keeping regardless.[/quote]
Good to see youāre going back to what you know works for you. Itās easy to āfall into the hypeā and then blame yourself when youāre not getting where you think you should. The few times I ran WS4SB Iād get weaker and beat up and think āmaybe Iām doing it wrongā and keep plugging away with minor tweaks. Thatās insane. Itās not about doing it āwrongā. Hell, itās not even about doinā it ārightā. Itās about doing what works and enjoying the process. To me, itās really that simple.
Also, Iāve never ran 5/3/1 but agree with borrowing principles. Using 5x10 (for example) never occurred to me beforehand, but it has been huge in adding volume and muscle to the right areas. Not thereās necessarily anything magical about that specific set/rep scheme, but I felt like it would work, and it has. Thatās now my go-to plan for bringing up specific areas.
Also, dug your training write up.