Incline bench: 5x8 with 47.5kg/105lbs (Last set was a MR)
Additional incline bench: 1x3 with 52.5kg/116lbs, 1x2 with 57.5kg/127lbs and 1x20 with 30kg/66lbs
Incline DB Press: 4x9 with 17.5kg/38lbs
Rows: 5x10 with 60kg/132lbs
DB Shoulder press: 5x10 with 12.5kg/27lbs
5x10-12 Lat pull down
4x10 Low Cable Row
3x3 scoop throws with 9kg/ 20lbs
2x3 Overhead throws with 9kg/ 20lbs
And finally 4 sets of Biceps and 6 sets of Triceps work
NOTES
Nothing special. Not too happy with how the incline benching went but did not miss any reps so we truck on. Also have an issue in my left shoulder (not caused by lifting, issue came up either after sleeping badly on it or jiu-jitsu) most likely my AC joint which is annoying. I can press horizontally without feeling anything but overhead and lifting my arm to the side is slightly problematic.
I’ve taken a different approach to the accessory work today and been focusing on slower more controlled reps. I’ve binged through the original 5/3/1 Book (I’ve got that, beyond 5/3/1 and 5/3/1 forever) and Wendler writing about training a muscle as opposed to training a movement really struck a cord hence the change.
Also programming wise I am probably sticking with this until I stall and then will either hope on to Juggernaut method again or a version 5/3/1
What percentages where the tens that you did at? And are you using a training max or a max-max?
Seeing as you wrote
They were probably at a great place to practice the movement pattern and lifting with speed. As Jim Wendler has said sometimes, his athletes use such light lifts it’s silly but they nevertheless get plenty strong.
It’d be interesting to hear at what percentage those 5x10s were in relation to what you should’ve done 5x10 with if you were on a 531 template.
As you said, they felt good. That’s a positive thing.
You shouldn’t be disappointed.
Absolutely. Isolation movements especially. That’s more about flexing the muscle against resistance than moving the resistance.
Not using %s at the moment. I started off at roughly 60% (of my actual max) for the sets and adding weight weekly (except bench/incline which goes 5x8 then 5x10 the next week and then add weight)
But quick maths and I can tell you I did 5x10 with 66% of my last 1RM and the weight I was meant to use would have been 72ish % so not the worse thing in the world and like you said I got 50 reps of movement practice.
**Lower body day **
So the SSB bar was in use and seeing as I technically did not do Monday’s session I decided to switch today and Saturday’s lower body days
Deadlifts: 4x10 + 1x11 with 112.5kg/248lbs, 1x1 with 140kg/309lbs and 1x1 with157.5kg/347lbs (PR)
Squats: 4x10 and 1x12 with 102.5kg/226lbs and 1x1 with 120kg/264lbs
Good mornings: 1x8 with 40kg/88lbs, 1x5 with 50kg/110lbs and 2x5 with 55kg/121lbs
Hack Squat: 1x5 with 110kg/243lbs , 1x3 with 140kg/309lbs,1x2 with 150kg/331lbs and 1x1 with 160kg/353lbs
3x3 seated box jumps onto a 24" box
3x3 Depth jumps into a second jump over hurdles into a 24" box jump
NOTES
Today was a good day indeed. The deadlifts felt nice and solid (I double checked the weight to make sure!) and manage to get a 1rm PR by 2.5kg/5lbs. Probably should have manned up and tried 160kg/353lbs instead because that single did not feel as hard as it should have.
Got my squats in as planned as well. These are starting to feel better (maybe it’s me having more faith in myself and not over thinking)
Except that not much to report. My shoulder is still feeling weird which is annoying.
Anyways I’ve been reading through the 5/3/1 books with a mind of running it at some point this year and I was wondering if doing 5/3/1 would be a good idea if I switched out OHP for Incline bench ?(Which I did for juggernaut).
I don’t have the best shoulder mobility (not injury related) and while I am slowly working on being able to OHP with perfect form I am not there yet (unless I use very light weight which if I did 5/3/1 would require less than a bar’s weight)
Thanks @anna_5588 but in all honesty I’m feeling like I let my “inner bitch” take over I should have either gone for a 2nd rep or upped the weight. I took the “easy pr”
Thanks my man. Not just for the compliment but also for the inspiration on your log which pushes me to go a bit further than the workload that’s on paper.
On another note I have not gone to MMA training since last Monday without any change in nutrition and:
My weight has not really changed
My body is not feeling like it is recovering fully (constantly sore) despite the reduced physical output
My body is constantly hungry
So when I do finally get back to consistent MMA training along with training at the gym I will be 100% increasing food consumption considerably
I’m going to fight the urge to go for a heavier single anytime soon ( No point testing strength instead of building it) but 100% going to go for another PR the next time I feel good during the main sets.
Unfortunately my mindset at the time was less about leaving another PR for soon and more about avoiding missing a rep and not getting used to failing
Sure, how often do do you go for heavier stuff? 1-3 reps?
I had a great training cycle a while back where I went for a 1RM one week, and then did the same weight for 2 reps next week, then 3 reps on the third. 3 back-off sets at 90% of the RM, for 3-5 reps depending on the week. If you start shy of 160 you might be doing it for multiple reps soon. Say 150.
Not really a preferance @burien_top_team it’s more that for the time being pressing overhead is not really something I can do ( with meaningful weight).
I go for relatively heavier stuff at the end of my main 10 rep sets if I feel good but it’s never anything too crazy. Probably around 85-90% for a single focusing on speed.
How come you are using tens to build strenght in the main lift? Also, I noted you go into very low reps on hack squats and lower ranges than I’d expect for good mornings. How’s this all tying together?
1 rep max strength is not the focus at the moment. Considering I’m committing to gaining 20-30lbs and never really trained consistently in the higher rep ranges I’ve decided to spend a while focusing on the main movements in that rep range (consider it a long accumulation phase) before refocusing on the lower rep ranges to chase bigger numbers. The reason, perhaps stupidly, I add in a few singles in the 85-90% (and higher depending on feel) is just to make sure I don’t go to long without using the skill of lifting relatively heavy.
This I have admittedly questioned while doing and it’s a combination of:
Having done 50 reps of squats I feel further high rep quad work would be over kill
Let’s focus on the quads with heavier weight
This probably stems from my initial fear of injury/ doing good mornings wrong when I first did them. I currently do them very slow with roughly a 4/2/4 tempo to make sure my hips are pushed back fully and I feel the stretch in the hamstrings. But having been reading through the 5/3/1 books I do see that higher reps are recommended
To me it’d make more sense to go heavier on the squats, if that’s the lift you want to express your strength in and do the strength work first and do the volume-work second.
And the singles at 85-90% are in a fatigued state from all the preceeding volume. So, those percentages are likely to be off - no?
You could squat 5x5 one day and 5x10 on another if you are on an upper/lower split. Deadlifts would go as your second exercise after 5x10 squats. 3x4-6.
Additional benching: 1x1 with 75kg/165lbs,1x25 with 40kg/88lbs + 1x18 with 45kg/99lbs
Rows: 5x10 with 60kg/132lbs
DB press : 4x7 with 25kg/55lbs
DB Shoulder press: 3x10 with 12.5kg/27lbs and 2x10 with 15kg/33lbs
Weighted pull ups with 10kg/22lbs:4,4,4,4 + 1x3 with 15kg/33lbs
Incline Seal rows: 2x8 with 17.5kg/38lbs and 2x8 with 15kg/33lbs
3x3 Standing medicine ball chest throws with 9kg/20lbs
6 Sets of biceps and 6 sets of triceps
NOTES
Nothing much just did the work required and went out.
The 25 rep set went from hard to painful after I stupidly paused at the top after rep 23 to get a big breath in and then I don’t know why but the chest pump just went from 0 to 60.
Will probably do the next 5x8 on Bench Sunday so I can have less to do on full body Monday but that’s not a guarantee. Also must say mentally it feels good to have SSB and Sumo as the only big lifts left this week compared to Conventional deadlifts and squats. Really finding my groove on those two lifts.
