1/31/14
limber 11
jumprope
10x200
superset w/
GHR
BW 5x10
&
abmat
BW 5x10
The jumprope gets annoying when fatigued. I can get 100 in a row or so if I don’t hit the basement ceiling
2/1/14
limber 11
band stuff
bench
135 5
170 5
192.5 3
215 7 PR
superset w/
DB row
110 10
120 10
130 21
military
100 5x10
superset w/
pullups
+25 5x10
2/3/14 AM
military
52.5 5
60 5
65 5
bench
185 5x10
wide grip, chest focus rather than just getting the weight up. I’ll keep this variation in for a cycle
cross body curls
60 3x10
ss
band pushdowns
3x15
bb curls
70 4x8
PM
limber 11
squat
135 5, 5
165 5
mat pull
225 + 150 chain 5x10
3 sets sumo, 2 sets conventional. Probably needs more bar weight to be challenging, I don’t think chains count at all like bar weight does, especially when they don’t fully deload. back to RDLs as those are tougher
GHR
BW 2x12
GHD situp
BW 3x10
been busy
2/4/14
limber 11
pullups
BW 10x10
hanging leg raises
BW 50 total
shrugs
405 100 total
db rear delt flyes
30 50 total
The diet is going well. I basically dropped it down to 400 grams carbs one week, then this week 300 grams carbs. I have a refeed of 600 grams carbs every Saturday. I’m going to start slowly increasing calories again starting the 13th.
2/6/14
jumprope 10x100
20 mins incline walk
2/8/14
band stuff
bench
135 3x5
military
102.5 5x10
band pushdowns ss pinwheel curls
avg band 4x20 / 60 4x12
db preacher curls
30 3x10
used the ghr pad
yay
2/9/14
limber 11
barbell twist
+45 4x10
I’m not sure if I’ll make these a staple. they fatigued my shoulders a lot
deadlift
135 5
170 5
202.5 5
boring lol. no belt conventional oly shoes double overhand and not drunk
squat, beltless
185 5x10
my beltless squat sucks. I think my belt squats more than me
my main 5x10 assistance now looks like this:
military: 102.5
bench: wide grip, 185
RDL: 225
squat: beltless, 185
I’m going to add 2.5 lbs total to each lift once I can get 5x10 crisp and with short rest periods. I’ll go back to normal competition grip benching and belted squatting once I stall
[quote]browndisaster wrote:
[quote]browndisaster wrote:
[quote]browndisaster wrote:
I’m going to continue Smolov Jr for bench, but will use 5/3/1 BBB for squats and deads.
Cycle 1 Maxes:
squat: 245x5 or 285
deadlift: 355
goal is to not reset until the summer[/quote]
Cycle 2 Maxes:
military: 135
bench: 245
squat: 295
deadlift: 365
[/quote]
Cycle 3 Maxes:
military: 140
bench: 250
squat: 305
deadlift: 375[/quote]
Cycle 4 Maxes:
military: 145
bench: 255
squat: 315
deadlift: 385
I’m taking a break from 5/3/1 and writing my own stupid program to break up the monotony. The only problem is that my program is monotonous…
2/15/14
limber 11
band stuff
bench
135 5
185 5
200 8x4
nice pauses, belt on this time which felt good. I get less of an arch with the belt, but I still get good leg drive. Not sure if a big arch matters much in the long term
supersetted with
face pulls 8x10…seated this time because standing was annoying trying to counterbalance my pull
My right elbow’s tennis elbow has been killing me, probably from all the time at work spent on the computer. I’ve been flossing it and mobbing it and etc rather than only complain about it, so hopefully it goes away soon. Benching 4x a week can only help it right??? inb4 my knees and elbows both become defunct at the same time
will update the rest of the week’s training later
2/10/14
pullups
BW 10x10
2/11/14
limber 11
band stuff
bench
135 6
175 6x6 paused like every rep of bench I do from this day forth
2/12/14
limber 11
band stuff
squat
135 5
185 1
225 5x5 short rest periods
ghr
BW 3x8
ss
band crunches 3x20
2/13/14
limber 11
band stuff
bench
187.5 7x5
ss band face pulls 7x10
2/14/14
limber 11
band stuff
squat 135 5
185 3
227.5 5x5
speed could’ve been better on a few sets
GHR
bw 3x8
ss
GHD situps
3x15
2/16/14
limber 11
band stuff
bench
135 5
185 3
212.5 10x3
supersetted with band pullaparts 10x20
2/16/14 PM
pullups
+25 5x10
bb curls
70 5x10
preacher db
30 5x8
was a little drunk for this session hence the curls
[quote]browndisaster wrote:
I’m taking a break from 5/3/1 and writing my own stupid program to break up the monotony. The only problem is that my program is monotonous…
[/quote]
Possibly cube? Cube has westside’s variety and fun while still getting the competition lifts in (which I admit I need more of lol), and it puts a lot of focus on using the basics/their variations. (front squats, snatch grip dead variations, oly squats, ect).
[quote]GSSD wrote:
[quote]browndisaster wrote:
I’m taking a break from 5/3/1 and writing my own stupid program to break up the monotony. The only problem is that my program is monotonous…
[/quote]
Possibly cube? Cube has westside’s variety and fun while still getting the competition lifts in (which I admit I need more of lol), and it puts a lot of focus on using the basics/their variations. (front squats, snatch grip dead variations, oly squats, ect).
[/quote]
Yooo nice to see you again lol. The Cube sounds interesting man. This oly lifter at my old gym said it works well whenever he preps for a PL meet. I’ll give it a try once I’m tired of my own program. I feel like everything at this point for me is the competition lifts + bodybuilding
2/17/14
limber 11
band stuff
bench
135 5
177.5 6, 12, 10, 8
was supposed to bench this tomorrow for 6x6 but got it in early cuz the bench got sold on craigslist about 30 mins after this session lol. I sold the thing for the same price I bought it for, and the Rogue bench I ordered today already shipped, so I won’t even miss a workout. I wasted too much time being between gyms and crappy equipment in the home gym. I had crappy workouts and went without benching and etc during those times. waste of time
squat
135 5
185 1
230 5x5
fast but felt like I was on my toes too much. ankle mobbing really makes a huge difference in this for me
ghr
BW 3x8
I notice a) this log gets almost 1000 views a week, most probably from bots that don’t even lift b) my log is boring me and perhaps the 3 IRL readers, so I’ll post up some different things c) if I explicitly say I’ll do something that I don’t have to do, I most likely won’t want to do it
As one of your IRL readers, I don’t understand your last post haha.
Good work man. Keep hammering away!
[quote]trivium wrote:
As one of your IRL readers, I don’t understand your last post haha.
Good work man. Keep hammering away![/quote]
thanks for following and for the encouragement. definitely been inspired by your progress on BBB
2/18/14
Wg Pullups
Bw 5x10
Ss db lateral raises 25 5x10
Bb curl 70 4x12
2/19/14
Limber 11
Squat 135 5
185 1
232.5 5x5
did work sets in 10 mins which is decent
GHR 3x8
Ab wheel 1x20
2/20/14
Limber 11
Band stuff
Bench
Bar some
135 5
185 3?
195 7x5 new bench, which will take another couple sessions or so to get used to. getting more leg drive though
Ss with face pulls 7x10
2/21/14
Off, felt guilty but the last off day I had was 2/7 lol
2/22/14 AM
Limber 11
Band stuff
Squat
135 5
185 3
235 5x5
Knees too forward on these. I need to get my hips back
Deadlift
225 3
320 5, 1, 1, 1
Kept my neck neutral for the first time ever on the last rep!!! I have to tuck my chin to my chest. Very complex stuffâ?¦
2/22/14
limber 11
band stuff
squat
135 5
185 3
232.5 5x5
form was better but not perfect
I think my elbows are hurting because the squat frequency. I practiced walkouts a bit; with a wider grip I was able to get my hands over the bar instead of under. I’ll have to loosen up my shoulders and chest as well
Holy back logs batman. Good stuff as usual.
haha thanks man, been busy
2/23/14 AM
band stuff
bench
135 5
185 3
202.5 8x4
definitely felt the lack of a lower body warmup, but these were all fine paused. I rotated my elbows in which seemed to help me get tighter even without a good arch.
2/23/14 PM
limber 11
band stuff
squat 135 5
185 5
240 5x5
my low bar position is absolutely ruining my elbows. I experimented a lot with different tweaks. In the end I realized I need to lower my jcups lol. I rack the bar like an idiot and put a ton of stress on my upper body that way. Once my elbows feel better I’ll test out the hypothesis. Until then I can certainly work my lower body without doing low bar squats. Hopefully I’m good to bench tomorrow or the day after.
2/24/14
30 mins incline walk
I’ve been having the same forearm/elbow issues from squatting, benching, pressing, etc.
Let me know what you find out when you figure it out. I would be happy to hear about it.
@trivium will do. For now I’m just putting a halt to my program and am doing high bar squats. Hopefully I can bench a bit tomorrow.
2/25/14
limber 11
deadlift
225 3
275 1
315 1
365 6 PR I bounced a couple of reps, but had two reps in the tank lol. counting it
405 1, 1.5, .5 missed lockouts. I’m definitely a weak puller now, but I can actually get weights off the ground now because healthy knees. 455 definitely not too far off
squat, trying out high bar
135 5
185 5, 5
225 5, 5
These felt decent. I had knee valgus on a couple reps though, so I think I’ll just cap it at 225 for now and increment from there.
GHR 3x6
ss
GHD situps 3x15
What is knee valgus?
[quote]LoRez wrote:
What is knee valgus?[/quote]
It is basically being knock-kneed.
I believe in this usage he is trying to say that his knees were caving in during a few reps.