High Frequency 5/3/1

Training Training Logs
301

my toes are almost touching the plates and I point my toes out to the side pretty far past 45 degrees. This technique helps me off the floor but makes my lockout a lot weaker. Lockout is of zero issue though because my back is so thick/solid/tight in comparison to my leg strength. I think my strength differences in stances might be just because I’ve spent the most time deadlifting this way. I definitely haven’t worked my quads much at all since my knees started acting up so I do need all the help I can get off the ground.

6/17/13
there was a storm so I had to stay in. I snapped this selfie though: Rishi Kunal Joshi on Instagram: "not all powerlifters are fat... #iifym #ruaware #misc"

6/18/13

the start of a new 5/3/1 cycle!
maxes:
military 135
bench 245
deadlift 375
front squat 205 (if my knee feels ok I’ll do these)

military press
65 5
105 1, 20 PR

dips
25 6
50 6
75 6
100 4 PR

6/19/13
deadlift
135 5
225 5
255 5
290 15 PR
no straps either, felt good - moving my grip out has helped

shrugs
275 15
315 15
365 15, 15, 15 PR
315 15

BB rows
225 8, 8, 8

cg neutral pullups
+25 6, 6
bw 6

302

6/20/13
bench
190 8 lol

incline
135 15

3 sets smith calf raises
tons of light tricep extensions and db lateral raises

edit: also did a ton of prone shrugs with DBs

303

[quote]browndisaster wrote:
my toes are almost touching the plates and I point my toes out to the side pretty far past 45 degrees. This technique helps me off the floor but makes my lockout a lot weaker. Lockout is of zero issue though because my back is so thick/solid/tight in comparison to my leg strength. I think my strength differences in stances might be just because I’ve spent the most time deadlifting this way. I definitely haven’t worked my quads much at all since my knees started acting up so I do need all the help I can get off the ground.

6/17/13
there was a storm so I had to stay in. I snapped this selfie though: Rishi Kunal Joshi on Instagram: "not all powerlifters are fat... #iifym #ruaware #misc"

6/18/13

the start of a new 5/3/1 cycle!
maxes:
military 135
bench 245
deadlift 375
front squat 205 (if my knee feels ok I’ll do these)

military press
65 5
105 1, 20 PR

dips
25 6
50 6
75 6
100 4 PR

6/19/13
deadlift
135 5
225 5
255 5
290 15 PR
no straps either, felt good - moving my grip out has helped

shrugs
275 15
315 15
365 15, 15, 15 PR
315 15

BB rows
225 8, 8, 8

cg neutral pullups
+25 6, 6
bw 6

[/quote]

Are these training maxes or actual maxes?

304

the front squat and bench are actual maxes. I’m still not sure if front squats are going to be in or out.

today was awesome. My friend had me come with him to some gym a friend recommended. All the info online showed nothing special past a few racks. Everything turned out to be perfect. It’s got power racks, oly platforms, bumper weights, deadlift bars, trap bars, cambered bars, safety squat bars, dbs past 150, hammer strength stuff, chains, etc etc - everything you could dream of they’ve got it. There were tons of competitive powerlifters, bodybuilders, and oly lifters there. Membership is <$20 a month too! I made sure to talk to as many people as possible - there are a lot of record holders there. It was definitely inspiring to go a real gym.

6/22/13

did
triples of deficit deadlifts, triples of sumo deadlifts, and tons of standing leg curls, front squats, leg extensions, donkey calf raises, reverse hypers, and light clean and presses. We got in 5+ sets of everything, so all in all took over 3 hours.

305

6/24/13

quick session

seated military
45 15
95 12
115 12, 12, 8

dip machine
90 8
180 12, 20
supersetted with
machine pec fly
4x12

lateral raise machine
a bunch

306

6/25/13

deadlift
245 3, 3
305 10
not horrible given how sore my hamstrings are from Saturday. My goal is 315 for 20 and 495 for a max. When I got 315 for 10 it was with straps and a break in between each few reps. I used an old Okie bar I believe - I need to lean back better next time. My shins are completely scabbed again even with wearing socks. There’s a pretty new Texas Deadlift Bar that I’ll use next time

SSB good mornings
65 10
115 10, 10, 10
I sucked at these, felt like all lower back once I went past the bar weight

GHR
0, the bench is just a really old back raise lol, I couldn’t adjust it to have my knees stay on the pad once my torso got up.

reverse hypers
90 15, 15, 15

still in awe at my new gym

307

[quote]browndisaster wrote:
6/25/13

deadlift
245 3, 3
305 10
not horrible given how sore my hamstrings are from Saturday. My goal is 315 for 20 and 495 for a max. When I got 315 for 10 it was with straps and a break in between each few reps. I used an old Okie bar I believe - I need to lean back better next time. My shins are completely scabbed again even with wearing socks. There’s a pretty new Texas Deadlift Bar that I’ll use next time

SSB good mornings
65 10
115 10, 10, 10
I sucked at these, felt like all lower back once I went past the bar weight

GHR
0, the bench is just a really old back raise lol, I couldn’t adjust it to have my knees stay on the pad once my torso got up.

reverse hypers
90 15, 15, 15

still in awe at my new gym[/quote]

I want a gym where I have my own locker. How nice would that be?

308

[quote]browndisaster wrote:
GHR
0, the bench is just a really old back raise lol, I couldn’t adjust it to have my knees stay on the pad once my torso got up.[/quote]
Ahaha! I’ve definitely been there.

309

[quote]browndisaster wrote:
still in awe at my new gym[/quote]
And we all hate you for it…

310

[quote]csulli wrote:

[quote]browndisaster wrote:
GHR
0, the bench is just a really old back raise lol, I couldn’t adjust it to have my knees stay on the pad once my torso got up.[/quote]
Ahaha! I’ve definitely been there.[/quote]
yeah it really messed with my mind, I know my hamstrings are weak, but I should be able to get a few GHRs in

[quote]MightyMouse17 wrote:

[quote]browndisaster wrote:
still in awe at my new gym[/quote]
And we all hate you for it…
[/quote]
will post pics
can’t think of a single thing I’d want that they don’t have.
maybe fat grips? stones? I’m sure they have it in a back room lol. I meant to post this in your log, but you’re looking really thick/solid/tight in your new avi

[quote]trivium wrote:

[quote]browndisaster wrote:
6/25/13

deadlift
245 3, 3
305 10
not horrible given how sore my hamstrings are from Saturday. My goal is 315 for 20 and 495 for a max. When I got 315 for 10 it was with straps and a break in between each few reps. I used an old Okie bar I believe - I need to lean back better next time. My shins are completely scabbed again even with wearing socks. There’s a pretty new Texas Deadlift Bar that I’ll use next time

SSB good mornings
65 10
115 10, 10, 10
I sucked at these, felt like all lower back once I went past the bar weight

GHR
0, the bench is just a really old back raise lol, I couldn’t adjust it to have my knees stay on the pad once my torso got up.

reverse hypers
90 15, 15, 15

still in awe at my new gym[/quote]

I want a gym where I have my own locker. How nice would that be?[/quote]
wot

6/26/13

old-school nautilus pullover machine
2 work sets
almost cried when I saw this a couple of days ago. This gym has to be a dream.

cambered bar rows
3 work sets
my lower back was too fatigued from deadlifting for these to feel awesome. The gym has some ridiculously heavy dbs, so I’ll get back to progressing on db rows. They’re safe even when my erectors are shot.

wide grip pullups
3 work sets, final one was a drop set
even the pullup bars are better here, straight and knurled vs. curved and rubber coated

bunch of pinwheel curls
bunch of spider? curls - standing steep-angled preacher curl

ab wheel - played HORSE with the gym buddy up to 50 reps. I won
roman chair leg raises 2x10 these are actually pretty tough if you go up all the way with your feet

311

also did some rickshaw shrugs ^
ramped up to 3pps and then did 3x20 of it

6/28/13
bench
200 5
stfu

decline
135 12
185 10,10, 8

machine flyes
3x8

dip machine
1 pps 12
2pps 12
3pps 6
drop 2pps 12
drop 1pps 24
I had a hard time stabilizing myself under 3 plates, I think I’ll cap it at that and go for dat pump

lateral raise machine
3x20

gym closed

312

[quote]browndisaster wrote:

[quote]trivium wrote:
I want a gym where I have my own locker. How nice would that be?[/quote]
wot
[/quote]
lol

313

I am jelly of your gym… I would be extremely happy if I had access to a GHR, reverse hyper, and 45 degree hyperextension benches. Along with a SSB/texas power bar/a fucking okie bar, and all of the accommodating resistance a raw lifter could ever want.

314

no GHR : / I’ll make do somehow haha
I think I benched with a texas power bar yesterday. It felt thinner, more rigid, and more knurled than the bars I’m used to benching with. The actual bench was pretty shitty lol. It’s a very old Gold’s Gym + one guy’s extensive powerlifting gear

taking today off so that I can deadlift fresh for once tomorrow. There’s a texas deadlift bar that I want to try out.

315

[quote]browndisaster wrote:
no GHR : / I’ll make do somehow haha
I think I benched with a texas power bar yesterday. It felt thinner, more rigid, and more knurled than the bars I’m used to benching with. The actual bench was pretty shitty lol. It’s a very old Gold’s Gym + one guy’s extensive powerlifting gear

taking today off so that I can deadlift fresh for once tomorrow. There’s a texas deadlift bar that I want to try out.[/quote]

I have been pretty blessed with texas power bars for quite some time now.

316

^ I need to ask what each bar is. Basically there is a trainer at the gym who brought his extensive powerlifting equipment with him and marked it all off with red tape. Among his straight bars, I can only recognize the old deadlift bar, the texas deadlifting bar (which I used for the first time today and is amazing, less of a bend than the older deadlift bar and way more knurling), and the oly bar. Introducing myself to the trainer was good because he said I can use any of his stuff whenever, which is something he doesn’t let everyone at the gym do lol. Today I had to go behind the counter, tell the desk guy that I’m a friend of the trainer, and then go grab the bar out of a big PVC tube.

6/30/13
deadlift
135 5
225 3
275 1
325 10, 5 PR
barely any rest between the two sets

SSB good mornings
65 5
115 5, 5, 5
played around with foot position. I’m going to scrap these. They’re good for spinal erectors and abs, but they don’t do much for my hips

SSB box squats
155 3, 15
205 3
these felt awesome, they’ll definitely help my deadlift. I’m going to work the crap out of these

reverse hypers
90 15
180 15
honestly not sure how these will help my deadlift or squats lol, I’ll do some reading on this tonight

work and the start of my masters tomorrow. It’s just one course for now so I’ll have time to hit some back

317

7/1/13
20 mins stretching/foam rolling
naultilus pullover
3 work sets

db rows
110 8, 8, 8, 10

wide grip pullups
BW 6
+big chain 6, 6
BW 6

rickshaw shrugs
1 pps 20
2 pps 20
3 pps 20, 20, 30
will do more squeezes addatop next time

pinwheel curls
45 4x10ish
I use straps on these. try it out

standing steep preacher curls
30 4x10ish

some machine preacher curls

oblique bends
80 3x15

cable crunches
3x10ish

hanging leg raises
3x10 - need to keep my hips forward tilted next time

318

7/3/13
military
125 3x3

db curl and tricep extension supersets
5x10

arms are 15" and calves are 15.5" currently
my goal is 18"s on both asap. My biceps are more or less untrained so I can get past 16" pretty soon IMO.
going to get a sick chest pump tonight

319

7/3/13
military
125 3x3

db curl and tricep extension supersets
5x10

arms are 15" and calves are 15.5" currently
my goal is 18"s on both asap. My biceps are more or less untrained so I can get past 16" pretty soon IMO.
going to get a sick chest pump tonight

320

7/6/13

bench
worked up to 225 for a single lol, it went up fine no wrist wraps no belt no squat suit

decline db flyes
60 3x12
I think gregron (RIP?) doesn’t like flyes spelled this way

got a light tricep pump

deadlifts tomorrow! hoping to hit 295 for over 20 reps