Been away for a while so awesome to see you’re still the King of consistency I here man.
Also excited to see how the 2 a week plus strongman stuff works out, I’m leaning that way myself.
1 Like
5/18/2021 - Original 5/3/1 L1W2D2
Bench
45 x 5
115 x 5
140 x 5
165 x 3
190 x 3
215 x 3
245 x 6
275 x 1
Assistance
DB row - 125 lbs - 5; 100 lbs - 10, 10
BSS - 70 lbs - 5 per leg; 60 lbs - 10, 10
Dips - 45 lbs - 5, 10, 10
Bench went well today, I had no energy at all so didn’t expect much. 275 had a good solid pause. Assistance was going to do my 5, 10, 10, 25 rep scheme but ran outta gas and time. Still enjoyed it and pushed well, though. Tried to save some in the tank to maybe help my back recover a bit before deadlift day.
4 Likes
5/19/2021 - Active recovery
10 rounds - 10 heavy band pull aparts followed by Wendler’s active recovery #4 with 5 second holds in each position.
Shoulders are pumped but feel really stable, back feels great. Mission accomplished.
5 Likes
5/21/2021 - Original 5/3/1 L1W2D3
Pushed 5/20 workout to today due to migraine and extreme weakness/shortness of breath. Holy fucking pollen, Batman!
Deadlift
180 x 5
225 x 5
270 x 3
315 x 3
360 x 3
405 x 4
Assistance - giant set
DB bench - 85 lbs - 5 x 10
Upright row - 85 lbs - 5 x 10
Hanging leg raises - slooooow negative - 5 x 10
Overall decent session today. Back is still tender and I still don’t have much energy. Will likely avoid caffeine Sunday (kill me now) to try and reset myself. Assistance felt good, was nice to move a bit more weight.
5 Likes
5/22/2021 - Original 5/3/1 A1W2D4
Gonna be concise here, in a hurry.
All weight according to sheet, 140 x 8 on press is a PR. 155 x 1 for good measure.
Assistance giant set
45 pound plate raise - 3 x 10
DB hammer curl - 35 lbs - 3 x 5
Double 45 pound plate swing - 3 x 10
Felt like shit going in, then got my head right and kicked ass.
6 Likes
nice pr
5/24/2021 - Original 5/3/1 L1W3D1
Squat
45 x 5
190 x 5
230 x 5
270 x 3
310 x 5
350 x 3
390 x 6 - PR?
430 x 1
Assistance - giant set - first round and second round separated by semicolon
BB curl - 65 lbs x 10; 45 lbs x 30
DB press - 50 lbs x 10; 25 lbs x 40
Ab wheel x 10; lying leg lift x 40
Today was a good lift, aided by a lot of manual labor, salt, and carbs from the weekend. 390 x 6 is a PR I think and is in line with some of my best work. I lost my bracing on rep 5 and couldn’t recover, so think I could do more if I was smarter about it. Assistance was awful but necessary.
8 Likes
Impressive squatting for sure.
1 Like
5/25/2021 - Original 5/3/1 L1W3D2
Bench
45 x 5
130 x 5
155 x 5
180 x 3
205 x 5
230 x 3
255 x 8 - lifetime PR
280 x 1
310 x 1 - lifetime PR
Assistance
TRX row - 20, 15, 15
Banded triceps pushdown - 1 x 50
Bodyweight lunge - 1 x 100
Not one, but two PR’s managed to sneak up on me today. I felt shitty when I woke up and my elbows were super cranky when I got started. High stress outside of lifting has worked against me this week. The first good feeling set was 255 and it was because I came at the weight hard instead of shying away from it. Kept that mentality and it worked out for me. Assistance I went lighter but higher reps to try and get some blood to my sore areas. Holy pump. Mowing later for cardio and will probably incline walk tomorrow before I eat.
10 Likes
congrats on your pair of pr’s. good stuff.
1 Like
Congrats on the prs man
So where’s the video of the scream? lol
Videoing means losing my music and I needed it more than a little bit today 
Well we all know the rules of the internet…lol
Yep, vids or it didn’t happen. haha
1 Like
5/26/2021 - Cardio Day
15 minutes at 15 degree incline and 3 MPH
2 Likes
5/27/2021 - Original 5/3/1 A1W3D3
Deadlift
205 x 5
250 x 5
295 x 3
340 x 5
385 x 3
430 x 1
475 x 1
520 x shithead
Assistance - giant set
Hanging leg lift - 3 x 10
Upright row - 85 lbs - 3 x 10
Push ups - 5 second pause at bottom - 3 x 10
I followed up probably two of the most intelligent, well-executed training sessions of my life with what is likely the dumbest one I’ve had. I felt bad all day (I’m burnt out, bigtime), but had some good bar speed on my warmups and 5 and 3 sets. Then 430 felt like half a ton and 475 was even worse. My goofy ass (or should I say sack) convinced me that trying 520 was the right move. Fuuuuuuck off was that a bad idea. Broke it off the ground but right about 4" up my back got squirrelly and I stopped. Since I still felt like shit I cut assistance short. The right move was to cut it after 475 and do 5 x 10 assistance instead. Live and learn, doofus.
6 Likes
never know if you don’t try. would you rather spend the day wondering if 520 would have flew up?
1 Like
The first sentence is partly why I tried it, but I knew way before I attempted the rep that it wasn’t gonna go. That’s why I’m a little irked at myself. Good news is that I don’t dwell when I mess up. Chug a Monster and go back to being an engineer, which is something I’m pretty consistently good at.
1 Like
5/30/2021 - Original 5/3/1 L1W3D4
Press
45 x 10
70 x 5
85 x 5
100 x 3
115 x 5
130 x 3
145 x 7 - ties PR?
160 x 1
175 x 1
Assistance - SS w/press
Chin/pull - 5 x 5
Giant set
BB Curls - 45 lbs - 1 x 25
DB lateral raises - 12 lbs - 1 x 25
Lunges - 1 x 100
Back to feeling good and being smart. Taking this coming week off to heal up and rest up. Will try to run twice and do sandbag work once just to stay moving.
3 Likes