I was just thinking of the standard squat/bench/deadlift, but I’m open to suggestions! I was also going to do max reps on pistol squats and pull-ups but I wasn’t going to include that as it felt a little niche. But I’m up for anything really, just a dedicated time to prove to ourselves that we’re back.
I might end up hitting deads and bench with an axle and squats with the buffalo bar, or maybe even front squats. Max res pull-ups would be just fine too. Could even just make it a bodyweight rep fest in general, putting it on for all lifts or something like that.
Yeah I’m definitely keen for an any implement approach. I really like the idea of hitting some max singles, but we could add more rep/bodyweight stuff too if you’d like? Pull-ups definitely make sense. What are your thoughts on pistol squats?
I would also be up for max reps based on bodyweight, if you guys would prefer? I’d have to go bodyweight for bench and squat, with double bodyweight for deadlift though. So that would probably be too light of a squat to interest you two.
I don’t think I could ever do a pistol squat, haha. I like the idea of max weights to see where we have come. My lower body days have me working up to max singles for squats, and I could always hit a max dead at the end of a ROM progression cycle.
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had me like…
I know I am really late to the party but just wow, great job on the recovery. In for more progress!!
Thanks a lot @BOTSLAYER, really appreciate it!
Yeah - first week before my Xmas holidays and some time off doing just BW stuff and kettlebells.
In terms of format I’ll probably do a gym meet with just the powerlifts, but I’ll also do a second testing session for incline bench and would be cool with some more random reppy things in there.
So are you guys happy for me to make this an official “challenge” with it’s own thread? It seems like we’ve got a bit of a plan: powerlifting style meet (but with any implement) plus extra high rep stuff? All on one day in mid December? No worries if you guys would rather keep it more flexible and relaxed.
Week 47: 5/3/1 Cycle 1, Week 1, Day 1 - Deadlifts
Deadlifts
145kg: 2
155kg: 1
165kg: 6 - Henriques routine top set
155kg: 6 - 5/3/1 top set
Pistol Squats
BW: 5x1
Bodyweight: 97.2kg
This was my first day of 5/3/1 but I didn’t want to bail on the last week of the Tim Henriques deadlift routine so I combined them. I was meant to hit 4+ on 165kg and 5+ on 155kg. The heavier set completely destroyed me so I’m very glad to have beaten the required 5/3/1 reps (if only just). I had to lie down for a bit lol, it was like prowler flu. Pretty pathetic. I should have done more pistol squats but it got to 2am and I was just done.
EDIT: Shit I used the wrong training max - I should have used 145kg instead of 155kg for my 5/3/1 top set. Oh well I think I’ll just keep my training max at 180kg now, not 170kg as it should have been. On that note I think I’ll use a higher bench max too - 100kg will be too light.
Week 47: 5/3/1 Cycle 1, Week 1, Day 2 - Bench Press
Bench Press
67.5kg: 5
77.5kg: 5
87.5kg: 11 - top set
100kg: 3
105kg: 1
110kg: 1
115kg: ?
67.5kg: 20 - FSL
Pull-Ups
BW: 5x5
Pistol Squats
BW: 10x1
Stationary Bike
30min
Bodyweight: 97.0kg
Good session today - got 11 reps on my top set and then a joker of 110kg. I was spotted for 115kg and it felt good but I think the guy helped a little. The pull-ups felt very heavy but the pistols were awesome (I decided to do extra as I’d done so few yesterday).
I think I made the right choice by upping my bench weight a little, given how well the top set went as well as that rep with 110kg. For assistance I’m going to always do first set last - for bench I’ll stick with one all-out set but for the other exercises I’ll probably do multiple easier sets.
Week 47: 5/3/1 Cycle 1, Week 1, Day 3 - Squats
Squats
65kg: 5
75kg: 5
85kg: 7 - top set
100kg: 1
105kg: 1
110kg: 1 - joker
65kg: 5x5 - FSL
All sets belted.
Leg Raise/Pistol Squat Superset
BW: 10x5/1
Stationary Bike
30min
Bodyweight: 97.1kg
I’m not sure what to make of this one - only getting 7 reps on my top set was disappointing but I went on to get a joker with 110kg. So it’s not clear if my training max of 100kg is appropriate or not. The pistols were shaky, but that’s OK given the volume of squats I did prior.
Week 47: 5/3/1 Cycle 1, Week 1, Day 4 - Press
Press
32.5kg: 5
37.5kg: 5
42.5kg: 15 - top set
32.5kg: 15 - FSL
Pull-Ups
BW: 4x3
Tricep Extensions
16: 5x10
Dumbbell Curls
10kg: 20,17,16
Stationary Bike
30min
Bodyweight: 96.7kg
I’m coming down with a cold which is a bit of a nuisance. I just hit a light session today, but I’m happy with the top set of 15 reps - it really smoked me hence the FSL lol. I’m hopeful that my press will improve quite quickly, at least initially.
Tomorrow I’ll rest and then on Saturday I’m meeting up with @RATTLEHEAD for some benching. Will be great to catch up!
Week 47: Summary
Bodyweight: 97.0kg
Training: Good
Nutrition: Average
This was a reasonable start to 5/3/1 - for my top sets I got 15 for press, 11 for bench, 7 for squat and 6 for deadlift. The squats and deadlifts were below what I’d hope to get on a 5s week, but the deadlift was after a higher top set and my squats are horrifically weak and so should improve quite quickly. Regardless of how the rest of this cycle goes I won’t increase squat/deadlift training maxes for the next cycle.
I really need to start introducing regular running - it’s definitely the weakest aspect of my comeback. I’m going to head into town tomorrow to buy proper running shoes which will be good. My running strategy is going to be little and often - I’ll start really low - just a few 100m at a time - and gradually build up to a mile. My goals are unambitious - I just want to move like I’m not disabled.
Week 48: 5/3/1 Cycle 1, Week 2, Day 1 - Bench Press
Bench Press
72.5kg: 3
85kg: 3
95kg: 9 - top set
105kg: 1
110kg: 1
Chest Press (Plate Loaded, Sitting)
40kg: 20
50kg: 15
60kg: 15
Chest Press (Plate Loaded, Bench)
40kg: 15
60kg: 2x10
Pec Deck
47kg: 3x10
Tricep Extension
35: 20
47: 15
65: 10
Bodyweight: 97.1kg
This was an awesome bench/bodybuilding session with @Rattlehead. I’m very happy with 9 reps on my top set, and the joker sets felt very solid - I definitely picked a good training max for the bench press. I’d usually do upper back work on bench press day, but I’ll do that after my deadlifts instead. I’m going to do some running later on today, but it won’t be anything worth logging - I just need to start easing myself back into it.
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Week 48: 5/3/1 Cycle 1, Week 2, Day 2 - Deadlifts
Deadlifts
125kg: 3
145kg: 3 - belt on, mixed grip
160kg: 8
180kg: 1
125kg: 3x5 - belt off, double overhand
Pistol Squat/Hanging Leg Raise - Superset
BW: 10x1/3
Crosstrainer
50min
Bodyweight: 98.2kg
I was initially disappointed as I’d hoped to get 180kg for 3, but I called it after 1 because it wasn’t a great rep. However, getting my top set for 8 reps on 3s week is actually pretty good - 160kg always used to be a heavy single weight so I can’t complain about getting 8 solid reps. I’ve found that I can really only manage one of these all-out sets per deadlift session, and so I need to drop any ambitious joker targets and just focus on doing a good job with my 5/3/1 set. The 125kg sets look a little irrelevant but I really concentrated on pulling well, and without a mixed grip and belt and being in a fatigued state they weren’t particularly easy.
This year has been great for motivation, and I was worried that I’d lose a bit of interest once I got back to my baseline, but I’m glad to say that’s not the case. Maybe it would be if I was at @T3hPwnisher’s level, but coming back to mediocrity doesn’t feel like a victory - it just feels like survival. At this point I’ve weathered the storm, but I haven’t taken my enemies heads - that’s what I’m going to do next.
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Week 48: 5/3/1 Cycle 1, Week 2, Day 3 - Press
Press
35kg: 3
40kg: 3
45kg: 11 - top set
60kg: 3 - joker
35kg: 15
Pull-Ups
BW: 4x5
Machine Row (Plate Loaded)
120kg: 10,10,8
Lat Pulldown
30kg: 3x20
Dumbbell Curls
15kg: 3x10
Stationary Bike
30min
Bodyweight: 97.2kg
That’s more like it! I failed with 60kg two weeks ago and today I got a triple after my top set. I know it’s not a strength gain, I’m just getting back into the groove of pressing, but it feels very good. I’d be within my rights to jump my training max from 50kg to 60kg next cycle, but I think I’m just going to go to 55kg. Slow and steady.
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Week 48: 5/3/1 Cycle 1, Week 2, Day 4 - Squats
Squats
70kg: 3
80kg: 3
90kg: 6 - top set
100kg: 5x1
70kg: 5x5
All sets belted.
Pistol Squat/Hanging Leg Raise Superset
BW: 10x1/3
Back Extension
BW: 50, 35
Crosstrainer
30min
I was planning on taking a rest day (hence no bodyweight) but I ended up squatting. 6 reps on my top set is ok, but it’s a definite sign that I shouldn’t increase my training max next cycle. I wanted to get some heavier reps in so I did 5 singles with 100kg - I thought that would be more productive than working up to a max.
I definitely need to take a rest day tomorrow, but on Friday I think I’ll do next week’s deadlift session. I get the keys to my new house on Friday and the weekend is going to be spent moving, so I want to get my deadlifts done beforehand.
X-Ray
I don’t think I’ve posted this before, but it’s one of the X-rays I had done at one of my early follow-up appointments. It’s pretty cool - you can see how it wasn’t just a clean break but rather completely shattered.
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You’ve come back from hell dude! Inspiring to see what can get done if you refuse to give up.
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