Fat and Powerful (5/3/1 Strongman Training)

Training Logs
61

And now everyone is staring at you as you are fighting back tears and still short of breath

62

Cycle 2
Week 2

Tuesday(12/12) Day 2(Deadlift Day)
TM: 487lbs

Deadlift(Conv.) 3x3,3,7(340lbs,390lbs,440lbs)
GoodMornings 5x12(165lbs)
Hanging Leg Raises 3x15(Bodyweight)
Ab Rollouts 4x10(Bodyweight)

NOTES
-Almost shit my pants after my second working set of deadlifts and then proceeded to spend 20min in the bathroom. Blaming chinese food for lunch.
-So my deadlift session was very ‘meh’ today, managed to get 7 reps beltless, 3 double overhand, 4 mixed(switched supinated after 2 to keep everything even)
-Also had to use a stiff bar instead of a deadlift bar, gonna blame that.
-nothings my fault, im the victim of chinese food and a shitty bar
-still managed to match my e1RM, which is nice.
-Accessories went fine, did half leg raises and half rollouts cause my grip was teh weekpoint today
-Opted out of conditioning today cause i wasnt feeling so hot by the end of the session

3 Likes
63

wait
 WHAT??

you guys keep raising the damn bar!

1 Like
64

Right? 487lb TRAINING max. What the fuck is going on here. What lab was this man created in

1 Like
65

Gotta keep you on your toes haha

Well my grandparents were from Norway so I have some viking blood in me, which helps. Still wish the 487 was teh TM for my squats. One day.

1 Like
66

My great grandparents are from Norway
 Half Norweigan and half Irish. I guess the micks diluted my gene pool :frowning:

1 Like
67

Cycle 2
Week 2

Thursday(12/14) Day 4(Bench Day)
TM: 293lbs

Bench Press 3x5,5,9(205lbs, 235lbs, 265lbs)
Incline Dumbell Bench 5x15(60lbs)
Bent-Over Rows 5x10(205lbs)
One-Armed Barbell Side-Holds 2x20sec/ea(205lbs)
Super Set
Reverse Grip Tricep Extension 3x8(155lbs)
Concentration Curls 3x8(35lbs)

NOTES

-Matched my e1RM by getting 9reps at 265lbs
-Technically I got 10reps, but my butt came off the bench on the last one, 3 red lights, doesnt count.
-Quads/hips were pretty tight, could have contributed to the last rep fail, will need to loosen them up before next weeks bench
-Will add 5lbs to the incline DB press for next week
-Opted for the Bent-Over Row as assistance this week, cause its good for the soul, will go back to chest supported rows next week.
-Added the side holds after the rows to work on strengthing the obliques cause I haven’t trained them for a while
-Classic superset arm work at the end, did the concentration curls bodybuilding style. fast concentric with a pause, slow eccentric.
-Overall, a good day in the office.

1 Like
68

Cycle 2
Week 2

Friday(12/15) Day 5(Squat Day)
TM: 388lbs

Back Squat 3x3,3,6(280lbs, 320lbs, 360lbs)
Front Squats 5x12(145lbs)
Seated Leg Curls 5x10(160lbs)

AMRAP Squats 360lbsx6

NOTES
-Messed up the numbers this week by using a 55lb bar instead of a 45lb bar, didnt realize this until the end.
-Overall, probably one of my better squat days in the past few weeks got a surprise PR with 360lbs, beating my old one by 1 rep so thats good. Not Degressing.
-Front squats still had a 2 count pause at bottom of every rep
-Added 5lbs to the leg curls
-Still feel like I could use some improvement in my technique for Squats, I included a video of my AMRAP set(Finally). So I would Appreciate any sort of feedback and ways I can improve. please and thank you.

2 Likes
69

Cycle 2
Week 3
Weight- 219lbs

Monday(12/18) Day 1(Overhead Day)
TM: 162lbs

Overhead Press 3x5,3,7(125lbs,140lbs, 155lbs)
Dips 5x15(BW+15lbs)
Chin-ups 5x10(BW+15lbs)
SuperSet
Close-grip Pause Bench 3x8(185lbs)
EZ-Bar Curl 3x12(75lbs)

NOTES
-Didnt sleep well last night and did not drink enough water/eat enough before my workout today so i was feeling a bit sluggish
-Still managed to match my previous e1RM by getting 7 with 155lbs so it wasnt all bad, could have been better tho.
-Added 5lbs to the assistance work to make up for it, all went well there
-Will make sure to get plenty of sleep tonight for my workout tomorrow

70

I don’t know man, those looked solid.

I see you’re finishing your reps with a solid glute contraction/hip drive to really lock out.

On my reps I uploaded last week, I was not as strong in this regard and made note to focus on that more.

You’ve got good depth and bar speed too. It might be just a matter of more reps (as in more time training the squat) to really feel comfortable and proficient but technique looks good to me.

The only thing I see (and I note this in my own squats) is that your upper body does not appear to remain fully tight through the whole rep.

For me, I feel like my core strength/bracing is my weak point right now, like my upper body wants to collapse under the higher weight/reps while I still feel like I have more in my legs.

Not sure if that’s what you’re feeling or not but if so, probably means what I think it means for me - work on breath control/bracing and staying tight through your upper body/lats engaged, etc.

I’m by no means an expert but just something I noticed that seemed similar to the last reps I posted (you’re loading a lot more weight though).

1 Like
71

Thanks for the response, I feel like I do lose a lot of tightness in my core once I descend but I wasn’t sure if that was mental thing or not cause I didn’t notice it in the video myself. Thank you for pointing that out tho, I will focus on that for my upcoming squat session and see what happens.

72

I thought I was focusing on it my last session and the realized I wasn’t when I got through the set. I let my mind wander somewhere else and I could tell in my video that I didn’t have my lats as tights as they could be and that impacted my overall tightness. I have to work on that but I think I lose track of it when I start giving myself the “one more rep” pep talk or if I’m too focused on driving out my knees. For me, I know it’s just doing it more and more and getting more in-tune with all the technical nuances.

1 Like
73

Cycle 2
Week 3

Tuesday(12/19) Day 2(Deadlift Day)
TM: 487lbs

Deadlift(Conv.) 3x5,3,6(365lbs,415lbs,465lbs)
GoodMornings 5x12(170lbs)
Hanging Leg Raises 5x15(Bodyweight)

Conditioning

Weighted Walk 1x20min(20lbs of chains)

NOTES
-Good day today with deadlifts, hit a PR on my amrap set with 6x465lbs
-Sadly, my grip wasnt with me today, was only able to get two reps in double overhand and then completed the remaining 4 with straps.
-Again, had the straps around my wrist so i did not waste time putting them around the bar
-Added 5lbs to the goodmornings
-Took the handing leg raises really slow, 3 seconds up and 5 seconds down, nice and controlled. Getting alot better at that.
-Skipped out on alot of conditioning work last week, so I added a quick session at the end of the days workout.

74

Yeah, I don’t know who I think I am giving you squat advice :stuck_out_tongue_winking_eye:

You obviously know what the hell you’re doing! Congrats on the PR

75

Says the guy doing 20+ rep squat sets haha, nah you caught something I didnt in my video so give yourself some credit! I am by no means an expert

1 Like
76

Cycle 2
Week 3

Thursday(12/21) Day 4(Bench Day)
TM: 293lbs

Bench Press 3x5,3,6(220lbs, 250lbs, 280lbs)
Incline Dumbell Bench 5x15(65lbs)
Chest-Supported Rows 5x10(85lbs)
One-Armed Barbell Side-Holds 2x10sec/ea(225lbs)
Super Set
Reverse Grip Tricep Extension 3x8(170lbs)
Zottman Curls 3x12(20lbs)

NOTES
-Another Bench PR this week, hitting 280lbs for 6 Reps, cant wait to be hitting 5+ reps in the 300lb range, just a few more weeks if i keep progressing the way i am.
-Added 5lbs to the DB Bench and CSRs, Will stick with this for next week
-Really liking the Barbell Holds, so I will continue doing them for the upcoming weeks
-Usual Arm Work at the End
-Will be doing Squats tomorrow(Saturday) as opposed to today, cause i wasnt feeling 100% and wanna be at my best for the squat session.

77

Cycle 2
Week 3

Friday(12/23) Day 5(Squat Day)
TM: 388lbs

Back Squat 3x5,3,6(290lbs, 330lbs, 370lbs)
Front Squats 5x12(145lbs)
Seated Leg Curls 5x10(160lbs)
Cable Crunches 3x12(200lbs)

NOTES
-Squats felt fantastic today, really focused on maintaining the brace throughout the lift and even tho i popped a few blood vessels it made a world of difference.
-Was able to hit a 5lb PR on the AMRAP set, which is what I was hoping for. Still Had at least 2 left in the tank.
-Did a Frankenstein hold with a 3-count pause for the front squats, killed me on the inside.
-Same weight as last week for the leg curls, as the squats left me fried.
-Added an ab workout at the end cause I want to be fat with a six pack

Instead of going into a deload like the last cycle, I am going to move into a more strongman oriented version of 5/3/1 starting next week. My competition is on the 20th, so I will be deloading the week before the comp which is ideal.

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Quick Question to the general public, has anyone on this forum done a 5/3/1 strongman oriented program?

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I saw some people talking about it but cant remember who. @littlesleeper @brady888 @flipcollar are some strongman so they might know, also merry christmas

1 Like
80

Yeah, I did a while back but ended up running myself into the ground using weights that were a little too heavy and exercises that taxed the lower back a bit too much. I think it was @TX_iron who also ran a version of Strongman 5/3/1, possibly with more success than me.

2 Likes