Yeah, Im eating the same amount that i do during the training weeks. My squats felt off during my last training week as well, so i think it has something to do with my technique. So, Im gonna film it and if i cant figure it out myself im gonna post it on this log, see if someone else can spot something i cant.
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I am a bottomless pit, deload week or not haha, i am never not hungry.
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Back on the saddle, Started my second cycle of 5/3/1 Triumvirate today. Safe to say I was excited to get this train rolling again. The deload week definitely did some good and i hit the weights nice and refreshed.
Cycle 2
Week 1
Weight- 214lbs
Monday(12/4) Day 1(Overhead Day)
TM: 162lbs
Overhead Press 3x5,5,10(105lbs,120lbs, 140lbs)
Dips 5x15(BW+10lbs)
Chin-ups 5x10(BW+10lbs)
SuperSet
KB Concentration Curls 3x6(35lbs)
Tricep Pushdown 3x8(82.5lbs)
NOTES
-Great way to start off the new cycle with 10 reps of 140lbs, a rep pr. Even had a couple left in the tank, so its safe to say that i am loving 5/3/1 for my overhead press. What used to be my weakest lift is skyrocketing like it never has before.
-Kept the same assistance exercises as last time, with the 10lbs added. Felt good, will continue with the 10 extra lbs for next week.
-Will be listening to christmas metal for the rest of this cycle
-Tis the season for gains
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Cycle 2
Week 1
Weight- 214lbs
Tuesday(12/5) Day 2(Deadlift Day)
TM: 487lbs
Deadlift(Conv.) 3x5,5,9(315lbs,365lbs,415lbs)
GoodMornings 5x12(155lbs)
Hanging Leg Raises 5x15(Bodyweight)
Conditioning
Weighted 10min Walk on slight incline(20lbs)
NOTES
-Unlike the previous cycle, I will be using a belt on my last amrap set for deadlifts
-I will still be doing double overhand, but once my grip starts to fail I will use straps to complete the set. They are kept around my wrist, so i can wrap them around the bar in half a second.
-For my Amrap Set, I got 7 Reps double overhand and then the last 2 with straps. Still do not believe in hookgrip as it is sorcery.
-Gonna keep the same accessories for deadlift day, started off with the same weight i was using the week before deload.
-Add 10lbs to good mornings and 5lbs to leg raises for next week
-Will be adding weighted walks to the end of my deadlift sessions every week as quick conditioning work. Will be using the same weight and time every week, will either add time or increase incline next cycle.
-For the walks, I throw 20lbs off chains around my shoulder/neck
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Gonna be signing up for 2 strongman competitions, one January 20th(Maines Strongest Man) and one April 21st(Massachussetts Strongman/woman Championship). So after I finish this cycle I will be switching to a strongman orientated 5/3/1 training style.
If anyone reading this is from the massachussetts area, yall should sign up too so i have some extra motivation and someone to train events with.
Cycle 2
Week 1
Thursday(12/07) Day 4(Bench Day)
TM: 293lbs
Bench Press 3x5,5,11(190lbs, 220lbs, 250lbs)
Incline Dumbell Bench 5x15(60lbs)
Chest Supported Rows 5x10(75lbs)
Super Set
Reverse Grip Tricep Extension 3x8(140lbs)
EZ-Bar Curls 3x10(90lbs)
NOTES
-Another PR on Bench this week(Minus the leg cramp thank god), Beat my previous 10RM of 225lbs with 250lbs for 11 with 1 left in the tank. Considering Iām not built for benching, Iām super happy with how it is progressing and will continue sacrificing goats and chickens to keep this trend up.
-Stuck with the same assistance exercises as the last cycle, adding 5lbs to each, gonna stick with the weight for next week
-Added a one-second pause at the top of each row
-Will probably be doing conditioning later tonight
Add a couple in for me as well. Iāve always struggled to bench press. Not sure exactly why but I think primarily because I never understood getting tight everywhere and how to use leg drive. Iām working on that now but a few extra goats and chickens wouldnāt hurt 
BAM, PRās dropping like flies around here this week!
Try doing RKC planks, Im pretty sure they are mentioned in articles on tnation if i can an article i will post it(Or just google it). Taught me what it truly means to get tight everywhere. In the meantime i can spare some goats for yah!
Hell yah! all day erryday
Cycle 2
Week 1
Friday(12/8) Day 5(Squat Day)
TM: 388lbs
Back Squat 3x5,5,8(250lbs, 290lbs, 330lbs)
Front Squats 5x12(135lbs)
Seated Leg Curls 5x10(155lbs)
NOTES
-So my squats felt alot better today than in the past 2 weeks, but i did notice two issues
-The first issue being that i dont maintain tightness/brace throughout the lift. For whatever reason once i descend I lose alot of my initial tightness and bracing. This is just a bad habit i need to work out of in the upcoming weeks.
-Second issue is my right hip is always really tight, which causes an issue when trying to squat below parallel. In the upcoming weeks I will extend my warmups and add more dynamic hip stretching to see if this corrects the issue.
-Swapped the leg press too a 2sec paused front squat as an accessory cause i believe that will be better for my quads and transfer over better to both my squat and deadlift.
-Kept the leg curls for hammies and knee health
Interestingā¦ I may have to incorporate that once Iām done running programs as strictly āas writtenā
I like the leg press but I need to learn to front squat and would be interested to see how it affects my quads as compared to the 45* press.
I know what works for me, thats why im comfortable messing with the assistance excercises. Im trying to keep them in the same rep ranges, couldnt do a 5x15 of front squats tho, but I know how much they will help me. So I just added the pause to make it a little more difficult and will be adding reps every week instead of increasing the weightā¦Front Squats are pretty great tho, so give it a shot! if you notice after a cycle that it was better than the leg press then stick with it, if not, then you still learned something.
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Following
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Pause front squats are a fantastic way to strengthen your back in addition to quads. Good call.
Welcome aboard, please keep your hands and feet inside at all times. Enjoy the Ride!
For Sure, when I was training for a strongman comp over the summer paused front squats where one of the main lifts. Havent done em since late august, so my quads are fried today. Definitely glad i thought of them.
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Front squats are easy to learn man. I pretty much picked it up after two training sessions doing them. They kinda suck (breathing is hard, crushing clavicles etc)
I know on my insta post you commented how mobility isnt too good. If thatās the case then try a two or even three finger clean grip. If that doesnt work then cross armed or straps.
This is my fav videos / articles.
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This.
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Once your anterior delts/upper chest get bigger they become alot more comfy cause you can rest them on the muscle instead of the bone. Doesnt stop it from rolling back and crushing your windpipe sometimes tho haha
WEEKEND(12/9-12/10)
Had a Christmas party Saturday, safe to say several Irish Car Bombs and multiple cups of spiked eggnog ruined my productivity for Sunday. Managed to impress everyone by overhead pressing the keg, so i made some ego gainz this weekend.
Cycle 2
Week 2
Weight- 215.8lbs
Monday(12/11) Day 1(Overhead Day)
TM: 162lbs
Overhead Press 3x3,3,10(115lbs,130lbs, 145lbs)
Dips 5x15(BW+10lbs)
Chin-ups 5x10(BW+10lbs)
SuperSet
Close-grip Preacher Curls 4x5(95lbs)
Cable Tricep Pressdown 4x6(180lbs)
NOTES
-Another PR this week for the Overhead Press, I actually got 11, but im taking off the last rep because it was sloppy. Still happy with 10 solid reps
-Used the same weight for the accessories
-Definitely glad i added the super set arm work on the end of bench and overhead days, starting to see some actual progress. My spaghetti arms will soon be rigatoni arms.
-First Time ive ever been over 215lbs(Even tho its only .8lbs). Feels good man, happy with the consistent weight gain.
-If I keep This up, I will between 223-225lbs by the time of my first Comp in January which is right where i want to be.
Haha, many times during a set i have almost failed due to coughingā¦