I’ve read through your log, our numbers are very similar. I’m currently deloading, and looking forward to starting 5/3/1 with BBB assistance next week. How do you feel about kroc rows?
I’m still undecided should I do my rowing with 5x10 or kroc style.
Steady and slow progress is progress too!
[quote]ssplit wrote:
I’ve read through your log, our numbers are very similar. I’m currently deloading, and looking forward to starting 5/3/1 with BBB assistance next week. How do you feel about kroc rows?
I’m still undecided should I do my rowing with 5x10 or kroc style.
Steady and slow progress is progress too![/quote]
To be honest, I am not too sure. They’re new to me. I usually try to use strict form for the first 8-12 reps, then ‘Kroc Row’ to get the rest of the reps in on my top set.
Cycle 2, Wave 3
Military
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
55 (1x5 @ 40%)
65 (1x5 @ 50%)
80 (1x3 @ 60%)
5/3/1:
95x5
110x3
120x6
BBB:
65 (5x10 @ 50%)
Chins:
5x10 or 50 total reps
bw+5: 5, 5, 5, 5, 5, 5, 5, 5, 4, 3, 3
Rope Cable Curls:
85x10, 85x8
Notes:
PR’s on Military
Added weight to BBB
Added weight to Chins and kept 90 sec rest
Cable curls keep tension constant, feels better
Cycle 2, Wave 3
Deadlift
warmup: wall ankle mobilization (5,5,5/side), pike calf stretch (12 sec/side), x-band walks (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
135 (1x5 @ 40%)
170 (1x5 @ 50%)
200 (1x3 @ 60%)
5/3/1:
250x5
285x3
320x3
Back Extensions
bwx15
bwx15
bwx15
1 Leg Leg Curl:
50x8/side
50x8/side
50x8/side
Abs:
Ab Pulldowns: 95x20, 100x20, 110x15, 115x15, 115x12
Notes:
Deadlift sucked. I tweaked my back… dunno. I may’ve been overtrained from the weighted chins. Whatever
This week is going to suck. I’m not sure if I’ll even post, but I’m just going to do the deload, and maybe try to start running a little for something to do/occupy my mind. I foam rolled my back and it feels a little better. I’m really not sure what I did. I was kind of out of it on Friday’s session.
I’ll also be planning my new assistance template this week. BBB was good for 2 cycles, but I don’t think I can do it continuously. I may revert back to it though. Any suggestions welcome.
Cycle 3, Wave 1
Bench
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
5/3/1:
135x5
160x5
180x8 -1 rep
Backoff Set:
125 (1x10 @ 60%)
DB Bench:
50x10
50x10
50x10
50x10
Kroc Rows:
50x10
70x10
80x18
Face Pulls:
85x12
85x12
Curls/Pushdown:
Omitted today
Notes:
Deload sucked. But I definitely needed it. I reused the same weight for bench.
I waited til today to start back up. I had a lot on my mind the past 2 wks, I partied hard on Saturday… hardly slept the past 3 days and hadn’t had much of an appetite.
I lost a rep in bench, but I don’t think its a loss of strength, just wasn’t ready for it.
I am not doing DB Bench to failure, and keeping my rest periods short… 60-90 sec.
I used straps for Kroc Rows today… felt better.
Also, did face pulls, but skipped arms.
Also, I am trying the following pari-wo stack:
1 Spike tab
1 Scoop Surge Workout Fuel
2 Scoops Surge Recovery
was kind of expensive, but felt like trying it. Didn’t notice much today except for the caffeine from the Spike, but like I said, I hadn’t eaten much, slept much, etc… so I didn’t expect a stellar session today.
Cycle 3, Wave 1
Squat
warmup: wall ankle mobilization (5,5,5/side), pike calf stretch (12 sec/side), x band walk (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
100 (1x5 @ 40%)
125 (1x5 @ 50%)
150 (1x3 @ 60%)
5/3/1:
160x5
190x5
215x5
Backoff Set:
150 (1x10 @ 60%)
Back Extensions:
bw+10x10
bw+10x10
bw+25x10
bw+25x10
1-leg Leg Curl:
30x10/side
30x10/side
20x10/side
Abs:
Ab Pulldowns: 100x20, 110x15, 110x12
Notes:
Still not feeling 100%. I got 215x5, which sucks because in wave 3 of the last cycle I got 230x6.
I weighed myself and am down ~4lbs
Did the leg curls, holding each rep at the top for a sec. Did left leg first (weaker side). Short rest periods.
Also, just to note, during my deload I did the main lifts and thats it. On squat day, I tried hill sprints and I aggravated a spot at my top left thigh… and it fucking hurts.
I’m going to redo this week starting Monday. Holidays seem to fuck me over. I’ll go Friday and do some random lifts for fun
I just did some clean/press, deadlift high pulls, weighted chins, and pushups on Fri. My traps are so sore. Going to restart Cycle 3 tomorrow .
Gabe, what’s good man? You plan on running this thing 'til the wheels fall off or you got something else lined up?
Cycle 3, Wave 1
Bench
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
5/3/1:
135x5
160x5
180x8 -1 rep
Backoff Set:
125 (1x10 @ 60%)
DB Bench:
50x10
50x10
50x10
50x10
Kroc Rows:
50x10
70x10
80x22
Face Pulls:
85x10
85x10
Curls/Pushdown (alternated):
Cable Curls: 85x10, 80x10
Rope Pushdowns: 70x15, 60x15
Notes:
Restarting cycle 3. My traps are sill sore from Fri… wtf.
Nothing new on bench from last week. Using traps from Kroc Rows now gave me 4 exta reps.
I couldn’t do much with face pulls due to the soreness.
Few other things. I dunno, I’m still not feeling it 100%. I can get to the gym, but I don’t feel much motivation. I also am giving Surge Workout Fuel a try, and I am totally unimpressed. 1 serving of Redline Xtreme by far has a better effect on me. I am not sure what I was thinking. I feel like I wasted my money. Also, I bought Surge Recovery, which if if I would have known Surge Workout Fuel would have been so unimpressive, I would’ve stuck to plain whey isolate and dextrose.
[quote]WhiteFlash wrote:
Gabe, what’s good man? You plan on running this thing 'til the wheels fall off or you got something else lined up?[/quote]
I’ve got nothing special lined up. I like the programming of 5/3/1 but I am having a hard time in the gym, lack of energy, no focus, etc
[quote]gabex wrote:
WhiteFlash wrote:
Gabe, what’s good man? You plan on running this thing 'til the wheels fall off or you got something else lined up?
I’ve got nothing special lined up. I like the programming of 5/3/1 but I am having a hard time in the gym, lack of energy, no focus, etc[/quote]
Been there bro. Whatever you decide to do good luck.
Been there also…vitamins,some coffee,recovery drink…good sleep…I always have more energy when i eat clean(good foods)also…good luck!
Thanks guys. I ended up not going to the gym today. I have an appointment with a Chiro/ART guy on Thursday to evaluate. Basically, after everything, I have had a sharp painful stabbing feeling in my ankle on and off all day today.
I am not sure the true cause diagnosis, or anything, only the signs and symptoms I notice.
Basically on my upper body, my whole left side is bigger and stronger than my right. I notice this imbalance on fatigued sets of bench. I notice it on Kroc Rows, that the all out set starting with my right arm first induced total fatigue, and while I go for the same # of reps on my left side, it is not as exhausting. Also, when I squat, I try to use a lower bar placement, and the right side of the bar feels unstable and a loose.
When I squat, I somewhat drift to the right on the decent (or so I notice). My left thigh is an entire inch less than my right. I’ve been doing 1-legged leg curls lately. I will hit do a weight on my left side, for so many reps. Then immediately go to my right side, so the same amount of weight, and reps, but have better control of the movement, and can squeeze at the top of the set for a second or two.
I get on and off pain my upper right leg in the middle just at groin level, and it seems to have been affecting my ankle lately. I’m in fucking pain today.
[quote]gabex wrote:
Thanks guys. I ended up not going to the gym today. I have an appointment with a Chiro/ART guy on Thursday to evaluate. Basically, after everything, I have had a sharp painful stabbing feeling in my ankle on and off all day today.
I am not sure the true cause diagnosis, or anything, only the signs and symptoms I notice.
Basically on my upper body, my whole left side is bigger and stronger than my right. I notice this imbalance on fatigued sets of bench. I notice it on Kroc Rows, that the all out set starting with my right arm first induced total fatigue, and while I go for the same # of reps on my left side, it is not as exhausting. Also, when I squat, I try to use a lower bar placement, and the right side of the bar feels unstable and a loose.
When I squat, I somewhat drift to the right on the decent (or so I notice). My left thigh is an entire inch less than my right. I’ve been doing 1-legged leg curls lately. I will hit do a weight on my left side, for so many reps. Then immediately go to my right side, so the same amount of weight, and reps, but have better control of the movement, and can squeeze at the top of the set for a second or two.
I get on and off pain my upper right leg in the middle just at groin level, and it seems to have been affecting my ankle lately. I’m in fucking pain today.[/quote]
hey man, been following your log, if i were you i would take a break, let’s see what the doc says, always listen to your body, i didn’t listen to it many times in the past and i ended with a REALLY bad injury.
best of luck man
Thanks for the support. I can only theorize that the lack of support on my upper right side when doing spinal loaded lower body work (IE Squat) has forced my lower right side to over compensate, and has affected the way my left lower side distributes the weight, putting strain on my hip flexor and ankle… who knows. I’ll update Thursday night.
That’s where I am going
ART
Ironman Performance Care
Graston Technique
I went in for ART today. He worked on my hip flexor. Said it was really tight. Gave me a few stretches to do. He said 2-3 sessions and we should be good, but said I shouldn’t squat/deadlift for a week or two. He said he didn’t notice anything wrong with my ankle, that it could just be affected by my hip flexor.
I have to go back Tue.
I am taking this whole week off.
If I restart 5/3/1 again next week, I could see how I feel Tue (squat day) after my ART session and see if I am up to it… or I guess I could just run upper body for a cycle, or I could bullshit for 2 wks. Not sure what I’m going to do.
I’m going to restart the program with my original maxes on the new template
Bench: 225
Squat: 265
Military: 135
Deadlift: 365 (underestimated from 405 to try to work on reps)
and I am going to do Bench Sunday, try Squat Monday, and I have an ART session early Tuesday AM. I feel fine now, but I know if it’s going to come back it’s going to come back after Squat, and I’d like to be able to get ART the next day and see if I can figure out what aggravates it.