High Frequency 5/3/1

Training Training Logs
761

[quote]trivium wrote:
Good stuff man.

Are you still front squatting a ton?[/quote]
thanks! right now I’m just focusing on back squats and seeing how my knee feels on the lower volume and frequency. When I feel like it can handle more I’ll definitely add them back in. They’re a great assistance exercise IMO

7/17/14 off
7/18/14
bench
135 5
185 3
225 1
250 3x6, 5 PR

I’m really happy with how the first 3 sets moved. If I take a wider grip I do have to consciously tuck my elbows on the way down to get in position. This way I’m able to pull the weight down and be strong off the chest. With close grip I naturally get into that position easily.

couple hours later…
bench
135 5
185 3
225 1
250 1
275 2.5 -_- just missed the 3rd at lockout, which would’ve been a great PR
I loosened up my traps and tspine before this with the hook. I’m able to arch much better. It seems like the Lilliebridges do this well - it’s like their tspine is arched very hard and they are decline pressing everything.

barbell skullcrushers w/ fat grips
70 3x12
going to sell my fixed barbell

I’ve been missing reps and setting them on the safeties pretty much every other session now. I don’t think it makes a significant difference physiologically

762

[quote]browndisaster wrote:

[quote]trivium wrote:
Good stuff man.

Are you still front squatting a ton?[/quote]
thanks! right now I’m just focusing on back squats and seeing how my knee feels on the lower volume and frequency. When I feel like it can handle more I’ll definitely add them back in. They’re a great assistance exercise IMO

7/17/14 off
7/18/14
bench
135 5
185 3
225 1
250 3x6, 5 PR

I’m really happy with how the first 3 sets moved. If I take a wider grip I do have to consciously tuck my elbows on the way down to get in position. This way I’m able to pull the weight down and be strong off the chest. With close grip I naturally get into that position easily.

couple hours later…
bench
135 5
185 3
225 1
250 1
275 2.5 -_- just missed the 3rd at lockout, which would’ve been a great PR
I loosened up my traps and tspine before this with the hook. I’m able to arch much better. It seems like the Lilliebridges do this well - it’s like their tspine is arched very hard and they are decline pressing everything.

barbell skullcrushers w/ fat grips
70 3x12
going to sell my fixed barbell

I’ve been missing reps and setting them on the safeties pretty much every other session now. I don’t think it makes a significant difference physiologically[/quote]

I fail all kinds of sets. I think it will catch up to me some day though.

I think it just depends on how you fail. Be careful though as I do believe that you are at a higher risk of getting injured when you fail a rep.

As for the benching, good stuff. Those are great numbers. One thing that I noticed in my own training, was that when in injured my back and couldn’t train legs really hard, my upper body got much stronger in a very short period of time.

As for the arch, I think people freak out about arching for no reason. I don’t think that it is ideal for chest development, but I will argue that barbell bench is not optimal for chest development either, and that if you want a nice chest, you should do dumbbell bench. I believe that Dorian Yates states in a number of places that decline is the king of all chest exercises as well.

Plus, I personally believe that arching can help protect the shoulder. AND, on top of that, when was the last time you saw a guy bench 400 lbs with a terrible chest? I would think that those guys are not that common.

763

I think I’m missing a couple days in here

7/22/14
Bench
135 5
185 3
225 1
255 5x4

Band tri ext
100 total
Pretty light stuff, just getting a pump to make my elbows feel better

Conv dl
225 3x1
315 1
385 0
Sumo
385 3
I actually planned front squats today, but felt good enough to pull. I tried curved back conventional dls with a hook grip, which didn’t pan out at heavier weights at all. My hips are defintely too tight to get in a good position for sumo pulls, but I was able to get the reps dead stop really easily at this weight.

Db laterals
30 3x25

Db lunges
30 50 total

Hammer curl
30 3x15
Ss w/
Calf raises 3x30

Ab wheel
15, 10, 8

Db curl
30 4x12

GHD situp
2x15

7/23/14 off
7/24/14
Close grip bench
135 5
185 3
225 1
260 3x3

7/25/14
Squat
135 1
185 1
225 1
275 1
305 3
Maybe 5? Who cares

Sumo deadlift
225 1
315 1
365 5
My positioning sucked. I really need to start stretching and rolling again. I can’t get into position for sumo pulls which is pitiful

7/26/14
Wg neutral pullups
Bw 5
+25 10
+45 2x8

Cg neutral pullups
+45 2x8
Really happy with these

Hammer curls
30 4x12

Db curls
30 5x10

764

[quote]trivium wrote:

[quote]browndisaster wrote:

[quote]trivium wrote:
Good stuff man.

Are you still front squatting a ton?[/quote]
thanks! right now I’m just focusing on back squats and seeing how my knee feels on the lower volume and frequency. When I feel like it can handle more I’ll definitely add them back in. They’re a great assistance exercise IMO

7/17/14 off
7/18/14
bench
135 5
185 3
225 1
250 3x6, 5 PR

I’m really happy with how the first 3 sets moved. If I take a wider grip I do have to consciously tuck my elbows on the way down to get in position. This way I’m able to pull the weight down and be strong off the chest. With close grip I naturally get into that position easily.

couple hours later…
bench
135 5
185 3
225 1
250 1
275 2.5 -_- just missed the 3rd at lockout, which would’ve been a great PR
I loosened up my traps and tspine before this with the hook. I’m able to arch much better. It seems like the Lilliebridges do this well - it’s like their tspine is arched very hard and they are decline pressing everything.

barbell skullcrushers w/ fat grips
70 3x12
going to sell my fixed barbell

I’ve been missing reps and setting them on the safeties pretty much every other session now. I don’t think it makes a significant difference physiologically[/quote]

I fail all kinds of sets. I think it will catch up to me some day though.

I think it just depends on how you fail. Be careful though as I do believe that you are at a higher risk of getting injured when you fail a rep.

As for the benching, good stuff. Those are great numbers. One thing that I noticed in my own training, was that when in injured my back and couldn’t train legs really hard, my upper body got much stronger in a very short period of time.

As for the arch, I think people freak out about arching for no reason. I don’t think that it is ideal for chest development, but I will argue that barbell bench is not optimal for chest development either, and that if you want a nice chest, you should do dumbbell bench. I believe that Dorian Yates states in a number of places that decline is the king of all chest exercises as well.

Plus, I personally believe that arching can help protect the shoulder. AND, on top of that, when was the last time you saw a guy bench 400 lbs with a terrible chest? I would think that those guys are not that common.[/quote]
Yeah I definitely agree. I think failing a deadlift and just straining with it on the ground is really rough on my back, plus embarrassing. Failing squat reps or setting the safeties too low seems to be rough on my knees, as I get forward on my toes more or less.

If I don’t arch hard and bench to hit my chest, my rotator cuffs ache after a few sets only. I’ve been meaning to do some db presses and flyes to bring my chest up, but it’s been constantly sore now and is growing a lot that I moved my grip out. I have to use a really close grip once every third session to give my chest a break. I think setting up well naturally puts us in a decline position, ie how the Lilliebridges bench. When I do assistance work again someday lol it’ll definitely be some sort of decline or dip.

765

My knees are feeling great with the lower frequency squatting. Time to start pushing the reps! I’ll be at home for another week, then in the UK for a month, arriving home a week before my first meet hahah. I already found a gym a couple miles away from my apartment, so I’ll get in at least two sessions a week. I’m thinking at least:

squat, bench, accessory work
bench, deadlift, accessory work

hopefully I have room in my check in for my shoes and belt at least. we’ll see

766

Where you going in the UK? Obv it won’t be Scotland but still interested!

767

[quote]RATTLEHEAD wrote:
Where you going in the UK? Obv it won’t be Scotland but still interested![/quote]
Ireland + London for a weekend :slight_smile: it should be a lot of fun

7/26/14
A few hours later did

Shrugs
135 10
225 10
315 10
405 10
495 10 drop
405 10 drop
315 10 drop
225 10 drop
135 10
The reps at 495 were so sloppy

Band face pulls
5x20

GHD situp
+12 3x10

7/27/14
Squat
135 1
185 1
225 1
275 1
290 8 PR pretty easy, I had a couple left in the tank at least, but knew I’d good morning them
315 1
335 1

Kb swing
75 2x15

GHR
+12 & orange band 3x5
too heavy for me as of now

Calf raises
+12 4x25

768

[quote]browndisaster wrote:

[quote]RATTLEHEAD wrote:
Where you going in the UK? Obv it won’t be Scotland but still interested![/quote]
Ireland + London for a weekend :slight_smile: it should be a lot of fun

7/26/14
A few hours later did

Shrugs
135 10
225 10
315 10
405 10
495 10 drop
405 10 drop
315 10 drop
225 10 drop
135 10
The reps at 495 were so sloppy

Band face pulls
5x20

GHD situp
+12 3x10

7/27/14
Squat
135 1
185 1
225 1
275 1
290 8 PR pretty easy, I had a couple left in the tank at least, but knew I’d good morning them
315 1
335 1

Kb swing
75 2x15

GHR
+12 & orange band 3x5
too heavy for me as of now

Calf raises
+12 4x25[/quote]

Great squatting man. Sounds like you are a much more intelligent lifter than I am. I would have good morning’d the shit out of my last few reps haha.

769

7/28/14 off?
7/29/14
bench
135 5
185 3
225 3
245 3
265 3
pec is hurting, I’ll have to take it easy for a bit

7/30/14 off
7/31/14
bench
135 5
185 3
225 3
275 1
285 1 PR pause was good too
275 3 PR touch and go
225 12

few hours later after dinner with the GF and her sister
squat
135 1
185 1
225 1
275 1
325 5 PR wooo. Definitely had more in the tank
then tried wraps for a single at 365, but fell backwards hahaha. I don’t like how much of a hassle they are. I think I slowed down on the descent too much. I might just compete without wraps until I build up to numbers actually worthy of them. We’ll see

770

[quote]trivium wrote:

[quote]browndisaster wrote:

[quote]RATTLEHEAD wrote:
Where you going in the UK? Obv it won’t be Scotland but still interested![/quote]
Ireland + London for a weekend :slight_smile: it should be a lot of fun

7/26/14
A few hours later did

Shrugs
135 10
225 10
315 10
405 10
495 10 drop
405 10 drop
315 10 drop
225 10 drop
135 10
The reps at 495 were so sloppy

Band face pulls
5x20

GHD situp
+12 3x10

7/27/14
Squat
135 1
185 1
225 1
275 1
290 8 PR pretty easy, I had a couple left in the tank at least, but knew I’d good morning them
315 1
335 1

Kb swing
75 2x15

GHR
+12 & orange band 3x5
too heavy for me as of now

Calf raises
+12 4x25[/quote]

Great squatting man. Sounds like you are a much more intelligent lifter than I am. I would have good morning’d the shit out of my last few reps haha.[/quote]

I’m slowly getting there hahah. I think the thought of competing has helped a lot in that regard.

I was thinking about how you said leg injuries helped you bench, and I agree completely. I think just benching a ton and building up those muscles helps and at least for me is doable often. I’m going to try and set up floor presses after the meet, that should be great to take the legs out of the lift

771

[quote]browndisaster wrote:

[quote]trivium wrote:

[quote]browndisaster wrote:

[quote]RATTLEHEAD wrote:
Where you going in the UK? Obv it won’t be Scotland but still interested![/quote]
Ireland + London for a weekend :slight_smile: it should be a lot of fun

7/26/14
A few hours later did

Shrugs
135 10
225 10
315 10
405 10
495 10 drop
405 10 drop
315 10 drop
225 10 drop
135 10
The reps at 495 were so sloppy

Band face pulls
5x20

GHD situp
+12 3x10

7/27/14
Squat
135 1
185 1
225 1
275 1
290 8 PR pretty easy, I had a couple left in the tank at least, but knew I’d good morning them
315 1
335 1

Kb swing
75 2x15

GHR
+12 & orange band 3x5
too heavy for me as of now

Calf raises
+12 4x25[/quote]

Great squatting man. Sounds like you are a much more intelligent lifter than I am. I would have good morning’d the shit out of my last few reps haha.[/quote]

I’m slowly getting there hahah. I think the thought of competing has helped a lot in that regard.

I was thinking about how you said leg injuries helped you bench, and I agree completely. I think just benching a ton and building up those muscles helps and at least for me is doable often. I’m going to try and set up floor presses after the meet, that should be great to take the legs out of the lift
[/quote]

I think that my body was also able to recover better from not having to worry about healing up the legs so much as well.

Maybe you could set your leg lifts in a holding pattern and really push the upper body stuff if that is what you feel you need.

It worked like magic for me.

772

right now my lower body lifts are actually lagging, but I don’t mind my bench getting near a decent point finally :slight_smile:

8/1/14 off
8/2/14
sumo deadlift
225 3
315 1
365 1
405 5 PR

wg neutral pullups
BW 3x20

GHD situp
BW 20

8/3/14
2 5 mins rounds on a rower

ball crunches
3x20

773

Training has been kind of all over the place while traveling, but my squat and dl are doing well so I can’t be unhappy.

sometime last week…

AM
squat
warmups
140 kg 2x3
these sucked

PM
sumo deadlift
180 8x1
these felt great. I like pulling singles now, as it’s helping me work on setup and form well

then on the weekend I got an upper body pump at a hotel gym

8/12/14
squat
warmups
140 kg 6
pretty easy

sumo deadlift
warmup
190 kg 5x1 PR
kept getting out of position. I’m not sure what the weakness is atm

bench
warmups
100 kg 3?
110 kg 1
120 kg 2?
100 kg 10

leg curl
2x6

curl
2x6

774

8/15/14
Squat
warmups then
150 kg 3x2 PR I think

Bench
Warmups then
100 kg 2x10
The bench sucked so I just got some reps in

Quick back/tri/bi/delt pump

775

8/19/14

squat
warmups
160 kg (352 lbs) 1×2 PR
165 kg (364 lbs)1×2 PR

deadlift
warmups
200 kg (440 lbs) 1 PR
160 kg (352 lbs) 1×5 reset on every rep which felt good. I should thicken my platform at home or get more bumpers. Slamming the weights down gets so loud.

No benches available for a long time, if I have time I’ll come back later this week

Ohp
60 kg 4×7
I definitely skipped the lockout. Good pump though

Dips
Bw 2x20

pull ups
Bw 30 or 35 total

preacher curl machine
3x12

Db laterals
3x12

I’m pissed that I didn’t bench, but squats and deadlifts couldn’t have gone better.

776

Dude, your numbers have blown up since last time I stopped by. You following a set plan or just wingin’ it?

777

[quote]WhiteFlash wrote:
Dude, your numbers have blown up since last time I stopped by. You following a set plan or just wingin’ it? [/quote]
thanks man. I have a plan but it’s flexible. It’s basically been:

5/3/1 squat and deadlift on the same day, no deload but I don’t always push either
bench about 3x a week roughly based on smolov numbers
assistance work when I feel…all just easy stuff like pullups, curls, GHRs, and laterals

getting closer to the meet I’ve been ad libbing it more and just trying to slowly handle heavier weights, linear periodization I guess

After my meet it’ll be:

bench 3x a week on strict smolov #s, light tri/shoulder assistance work each day

5/3/1 deadlift (conventional for a while) + leg and ab assistance work

5/3/1 squat + leg and ab assistance work

bodybuilding stuff as much as I have time for…mainly heavy rows, weighted pullups, calves, shrugs, curls

778

8/23/14
quick hotel workout…I did supersets of most everything and got a pump on. 4x10 more or less for each

8/26/14
squat
worked up to 140 kg 1 and my knee felt like crap. I knew I should’ve deloaded the squat this session, so I called it there

deadlift
warmups
200 kg 2 PR
deadstop and no straps too as I’ve been doing recently. After the meet I’ll probably switch to conventional + straps for a while. Looking at the video, I could’ve gotten my quads locked out faster and hips through at the end better. I won’t be deadlifting, at least anything heavy, until the meet on Sept 6

bench
60 kg 5
100 kg 10, 8
I didn’t push it because the tiny bench hurts my back.

I’m getting home tonight and should have time for another 2 possibly 3 bench sessions before the meet. I’ll also get a heavy squat session in and decide if I’m going with or without wraps. We’re allowed some ridiculous wraps, but I haven’t gotten used to them yet.

779

8/29/14
bench
135 5
185 3
225 3
245 3
255 3
265 3

db curl
30 2x15

pretty easy session. I had my grip too wide on the first few work sets, but everything moved fine once I moved in from pinky on the rings. Tomorrow will be heavy squats and light deads

780

[quote]WhiteFlash wrote:
Dude, your numbers have blown up since last time I stopped by. [/quote]
They really have lol.

Thank you, Brown, for actually making gains.