1/19/17
Deadlift Day
Deadlift: 495x4 (PR)
Paused Squat: 265 - 5x3
KB Swings: 80 - 4x25
Previous PR with 495 on Deadlift is 3 and was pretty happy to beat that by 1 rep today. The sad part is I definitely have 5 reps in me at this weight but I burped up some Gatorade at the top of the deadlift that was pretty disgusting and threw me off my game a bit. Decided on a rep PR for Deadlift since I have pulled 495 for several singles in the past and wanted to beat my previous rep PR with that weight. Paused Squats moved without any issues. On the Swings I had planned on one all out set which I was hoping would be between 55-60. Got to 25 and my glutes and forearms had other plans in mind. Pretty happy with 4x25 on the Swing with my 80.
1 Like
1/20/17
Advanced 5/3/1
Bench Press Day (5x1)
1A) Bench Press: 285 - 5x1
1B) Pull Ups: BW - 7x6, 1x8
2A) Dips: 10x5
2B) Pull Ups: 10x5
2C) Ab Wheel: 10x5
Bench Press moved okay yesterday. I think I was pausing these reps longer than normal but they still moved without much issue. Decided on sets of 6 of pull ups between sets of bench and hit a set of 8 so I could get to 50 at that point. Once I realized how much time I had left I figured i figured I could get to 100 total on the day pretty easy. I did the “2” section of the workout with little to no rest. Hands were getting beat up towards the end but really liked this setup. Happy to get 100 total reps on Pull Ups yesterday.
I was pretty sore on Saturday from Thursday and Friday’s workouts so I didn’t do any conditioning. Yeah I could have done kettlebells at home but I did enough KB movements through the week and I mainly wanted to go for a vest walk. Of course it was pouring rain Saturday and Sunday so I just did some stretching and spent waaaaay too much time on the couch. Anyhoo, on to today’s workout…
1/23/17
Advanced 5/3/1
Squat Day (5x5)
Squats: 275 - 5x5
Leg Press: 5 Plates per side - 5x10
Leg Raise: 15, 15, 20
Squats moved well today. Was supposed to be 270 on the bar but I figured it was easier to pop a 25 on the bar as opposed to having to search for a couple of 10’s and a 2.5. Decided on Leg Press so I could focus more on my quads as opposed to letting other muscles take over in a lunge, goblet squat or front squat. There was a very good video on Juggernaut Training Systems YouTube about this and Max Aita and Chad Wesley Smith definitely know what they are talking about when it comes to strength. 5 Plates on each side was probably a little too light but didn’t want to go too crazy on the first day. Legs got a pretty good pump!
1/24/17
Advanced 5/3/1
Overhead Press Day (5x5)
1A) Oh Press: 165 - 5x5
1B) Pull Ups: BW - 5x8, 1x10
2A) Close Grip Bench Press: 185 - 5x8
2B) Pull Ups: BW - 3x8, 1x6, 4x5
Overhead Press moved well. No issues there. Wasn’t planning on another workout where I got 100 total Pull Ups but once I got going and they felt pretty good I couldn’t help myself. Did not intend on 5 sets of Close Grip Bench either but needed something to do during my Pull Up sets. On a side note, the dip belt was also nowhere to be found so I didn’t have much of a choice but to do bodyweight pull ups. This was actually a pretty fun day once it was all said and done! Didn’t really put much mental focus into the pressing movements because I spent that energy figuring out the best way to get to 100 pull ups again!
1/26/17
Deadlift Day
Deficit Deadlift: 405 - 5x3
Squats: 235 - 5x5
Short and sweet!!
1/27/17
Advanced 5/3/1
Bench Press Day (5x5)
Bench Press: 230 - 5x5
Pull Ups: 9x10, 2x5
Dips: 2x10
Really wanted 10x10 on Pull Ups today but gave out of gas on the 10th set at 5 reps. Hit another 5 reps to get the 100 again. Not sure why I’ve decided to shoot for 100 pull ups the past few workouts but it’s a fun chang of pace. Bench Press moved well and felt very good on all sets. I did the couple of sets of dips to have some built in rest for the pull up sets. Good day but my lats and upper back are really feeling the 300 total pull ups I’ve done since last Friday!
1/28/17
80# Vest Walk: 2.5 miles
Little cold and windy but nothing some extra clothing couldn’t handle
1/30/17
Advanced 5/3/1
Squat Day (5x3)
Squats: 305 - 5x3
That was it for the day! Weights moved well but I’m a little worried I’m coming down with a stomach bug my wife has had. Took my time between sets but had no energy. I guess I can call this day a “Feel like crap volume PR”
1/31/17
Advanced 5/3/1
Overhead Press Day (5x3)
1A) Overhead Press: 185 - 5x3
1B) Weighted Pull Ups: 60 - 3x3 (Dip Belt disappeared)
2A) Close Grip Bench Press: 185 - 3x8
2B) KB Snatch: 50 - 5x20 (each arm)
Feeling a lot better today than yesterday. The only problem I have today is that I am super bloated from the meds I took yesterday. I’m looking like the pregnant one at the moment!
Oh Press moved well without a whole lot of issues today. I held a 3 count pause at the bottom instead of repping these like normal. At 185 I didn’t feel at made it any harder or easier. Weighted Pull Ups were moving decent but the dip belt got taken after my 3rd set. Wasn’t the end of the world. The KB Snatch for 200 total reps at 50 pounds is definitely a PR in terms of kettlebell work. The idea of trying to achieve 200 total reps (Secret Service Snatch Test from Enter the Kettlebell) in 10 minutes started to creep into my head if that is something I want to accomplish down the line. That would definitely be more of a mental game even though the physical part is pretty daunting as well. Good session today!
2/2/17
Deadlift Day
Deficit Deadlift: 455 - 3x3
Squats: 255x3, 285x3, 315x3 (used 3’s week %'s)
Struggled with motivation to want to go to the gym today. As usual, once I got there I was ready to do what I needed to do. Deficit Deads (standing on a 45 plate + Oly Lifting Shoes) moved well. Decided on triples today instead of doubles and was pleased how these moved. On a whim I just decided to use the 3’s week percentages for minimum reps as supplemental work. Should’ve been 320 for the top set of 3 but I was too lazy to go dig up a 2.5! Squats felt very good but I think it was because my legs were pretty loose and working right from the deadlifts. Didn’t get a ton of work in but at least it was quality work. Wanted to do some Ab Whell and KB Swings but got caught up chit chatting with too many folks and had to get back to work.
2/3/17
Advanced 5/3/1
Bench Press Day (5x3)
1A) Bench Press: 260 - 5x3 (paused)
1B) Pull Ups: BW - 10x10
2A) KB Swing: 80 - 5x10
2B) Push Ups: 5x10
2C) Split Squat: 5x10 (each)
Bench Press moved pretty well today. Didn’t have any real issues. The idea of getting 100 pull ups in a workout isn’t a tiring as it was a couple of weeks ago when I first did this. Happy to get 10x10. Went with the circuit at the end to make up for the lack of lower body assistance done on my Squat and Deadlift days. Turned out to be a good full body session!
1 Like
2/4/17
80# Vest Walk - 2.5 miles
Low 40’s and about 20 mph winds. Luckily there are a lot of peaks and valleys in my neighborhood so the wind wasn’t as bad the whole time.
Screwed the pooch on the correct dates on my previous posts but don’t see a need to change them at this point…
Edit: Had to change them, brain couldn’t handle it!!!
2/6/17
Advanced 5/3/1
Squat Day (5x1)
Squats: 345x1, 385x1 (PR)
Squats (FSL): 275 - 4x5
Paused Squats: 275 - 1x5
Ab Wheel: 3x10
385 moved a little slow but didn’t feel like I was going to dump it at any point. Decided on some FSL as supplemental work to get a little more volume for the day as opposed to more singles. Decided on the 5th set I would pause every rep which moved surprisingly well. Finished up with some slow and controlled Ab Wheel. Good session and moving closer to the 400’s for my Squat!
1 Like
2/7/17
Advanced 5/3/1
Overhead Press Day (5x1)
1A) Oh Press: 205 - 5x1
1B) Weighted Pull Ups: 45 - 5x4, 1x5
2) Pull Ups: BW - 2x10, 1x5
Felt pretty low on energy but got through the presses okay. Seemed like the first 2 sets I was a bit out of the groove, but found the groove better on the last 3. Didn’t feel like benching so I just did what I needed to do to get 50 total pull ups on the day and called it there.
2/9/17
Deadlift Day
Deadlift: 505 - 2x1, 2x2
Sumo Deadlift (beltless): 135x5, 225x5, 315x5, 365x5
Deficit Deadlift (beltless): 405 - 2x3, 425x3
Day kind of took an odd turn. At one point in my head after the first single with 505 I debated on giving 565 a go. Didn’t feel great so I hit another single that felt really well. Instead of pushing more singles, I figured I would hit some doubles to finish out the day. These felt pretty good and is technically a rep and volume PR. Only pulled 505 for singles in the past. A friend of mine came in and was about to deadlift who pulls sumo so I kind of worked in with him sumo style up to a certain point and then switched to conventional deficits. I haven’t done anything sumo in a very long time and it felt super weird. 365x5 moved well but overall felt funny. Switched to conventional deficits at 405. Good session that was nothing but deadlifts!
1 Like
Doubt I will get my Bench Press day in today since I have a lot going on this afternoon when I get off work. On the flip side of that, I think I have come up with my training plan for the upcoming months after the baby is born. Going to run a 2 day a week template from The Juggernaut Method. I will reset my TM’s to 90% and essentially start it as a new program all together.
Week 1
Workout A
Squat: 5/3/1 minimum reps
Bench Press: Juggernaut Method
Assistance: (mostly Pull Ups in all likelihood)
Workout B:
Overhead Press: 5/3/1 minimum reps
Deadlift: Juggernaut Method
Assistance: (Abs or Back Work)
Week 2
Workout A:
Squat: Juggernaut Method
Bench Press: 5/3/1 minimum reps
Workout B:
Overhead Press: Juggernaut Method
Deadlift: 5/3/1 minimum reps
As for conditioning it will be typical kettlebell / bodyweight work at home and probably some weighted vest walks with the stroller. Once I can get back to where I can lift 4 days a week (probably August) I will adjust and keep going with the Juggernaut program. If the due date remains the same then I will be able to deload next week (maybe) and be able to complete an entire 3 week cycle of Advanced 5/3/1 and then part of another. I hate mobility work but lately some Prying Goblet Squats and stretches for my hip flexors and low back have fit the bill. Essentially just the Lazy Lifter that I stole from @MarkKO. Hopefully I can maintain what strength I have built over the past few months and once we get settled in with a routine with the wee-one then I can start thinking about PR’s / goals I want to achieve this year. Been sort of lifting on auto-pilot but still with the purpose of lifting with optimal technique especially on squats.
1 Like
2/11/17
Advanced 5/3/1
Bench Press Day (5x1)
Paused Bench Press: 290 - 5x1
Pull Ups: 6x10, 8x5
Dips: 10,10,8
Push Ups: 15,10
Bench Press didn’t feel the best today. I felt like I had some sets where the weight felt really fast and in the groove and other sets where I was all over the place. Got 100 total pull ups today and as usual superset them with everything. Wanted to get 50 on dips but my shoulders just weren’t having in after the 8th rep on the 3rd set today. Did push ups for a couple of sets to get 50 total push reps on the assistance work. Decent day as a whole but can tell it’s time for a deload!
2/13/17
Deload
- Hang Power Snatch: 95 - 3x3
- Pause Squats: 255x3, 285x3, 315x3
3A) KB Swing: 80 - 3x10
3B) Goblet Squat: 80 - 3x10
3C) Leg Raise: BW - 3x10
This was a fun change of pace from what I’ve been doing lately. Didn’t get too crazy on anything including the hang power snatches. I’ve certainly used heavier weights than this in the past but actually taking the time to learn the movement correctly and not get overly concerned with weight. With that said, there’s a chance I will put this movement on the shelf again and not go back to it until a year and a half or two years later. Squats moved well. I got a bit lazy on the 3rd rep of Pause Squats with 315 and sat there in the hole way longer than I had anticipated. Pitched me forward coming out of the hole but was able to recover from it. Fun little circuit to close the workout. If I wasn’t on a deload week I would have done 5 rounds of the 3-section.
2/15/17
Deload
Bench Press: 225 - 2x8
Squat: 225 - 2x8
DB Farmers Walks: 125 (each hand): 2 x 50 yards
Ab Wheel: 2x8
Rock Grip Pull Ups: 2x8
What was going to start as a simple upper body day turned into a bit of a Dan John workout. I was most proud about getting the 125 pound dumbbells down and back the 50’ish yard length which is a PR and also the heaviest dumbbells the gym has. Really enjoyed this workout and probably the most “fun” I’ve had in the gym this year. With that said, the weights were light and I’ve always enjoyed full body workouts as well as Farmers Walks even though I haven’t done them in a long time!
1 Like
2/16/17
Taking the deload tag off because I think I have found what I’m going to do for the next several weeks…
Squat: 275 - 2x5
Oh Press: 175 - 2x5
Weighted Pull Ups: 25 - 2x5
DB Farmers Walks: 105 (each hand) 2 x 50 yds
Kettlebell Swings: 80 - 2x25
Ab Wheel: 2x5 (slow and controlled on the roll out and roll back)
Yesterday’s workout was a bit of an eye opener for me so now I think I’m just going to go with the Dan John (and even Pavel) principles of Push/Pull/Hinge/Squat/Carry and do them every workout. Not going with a Strength Challenge or anything like that but just going to try and hit these movements and not think about programming or anything like that for a while. Not really going to have set moves for the day. This could be something I even do daily at home after the baby is born. Here’s the toolbox I will choose from depending on the feel and whether or not it’s at home or the gym:
Squat motion: Back Squat, Front Squat, Goblet Squat, Lunges, maybe Zerchers??
Push: Oh Press, Bench Press (Incline or Flat), Push Ups, KB Jerks or Press, Dips
Pull: Pull Ups, Deadlift (all variations and combines the pull and hinge pattern)
Hinge: KB Snatches, KB Swings (higher reps on each of these)
Carries: Farmers Walks, Weighters Walks, KB Rack Position Walk etc…
We’ll see how it goes. Never know unless you try and at some point you have to start taking responsibility for your own training!
1 Like