Nice work on that deadlift PR. I love a good high rep deadlift PR
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I walk more than this, most days around 12-15,000 and 3200 would blow me up like a balloon. Although I am a former fatty with poor sleep patterns.
Also: that’s an awesome PR man, good work
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That’s a crazy amount of walking man! Figure that’s almost 8 to 10 km?
Probably so, it’s an app on my phone so I don’t guarantee it’s accuracy.
Had about 30 minutes to burn today, late shift at work. Hams, glutes, low back still sore today, so decided to do an accessories day.
DB Bench 50lb 5x10 SS One arm row 5x10
Shoulder tri-set 12 reps each, 3 sets
Tricep Extension SS curls 3x15
Farmer’s Walk 2 rounds, 75lbs ea
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Squats
160x5 180x3 205x10 (PR) 225x3 245x1
Leg Press 1x20
Bench 120x5 140x3 155x8 120x10x3 sets ss Bent over row, same weight 5x10
Farmer’s Walk 80lbs each 3 rounds to failure
Curious what the heavier squats feel like (spoiler: fcking awful). Got a little cocky and went for 265x1 and folded under the load lol. Reminder to self: stick with the program
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Nice work on the PR, not so nice work with being folded over. You just reminded yourself that you need to stick with the program and let time do it’s work.
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Congrats on all the prs, especially so soon after having a baby. I know my wife and I were so sleep deprived for the first few months after having our oldest I don’t think I could have done much else lol.
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Oh we’re sleep deprived man. I think the extra calories helps, plus the wife has been supportive of my gym time and even forces me to go when I get lazy lol
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Well it is great you are staying on top of it.
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Weight stayed at 75kg. Tracked food the entire week and consistently hit at least 3000 calories, with a week high of 3600. I weighed my food and I think the calories are fairly accurate. I guess I have to stuff myself with more just to gain a half pound a week, not cool.
Don’t you think a week is too short though?
Maybe you’re right, this is the impatient me talking lol. I’ll stick to it for one more week before bumping calories.
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When I originally found my maintenance when dirt starting to workout I tracked for 2 weeks and it’s worked great. Not saying that’s the magical number, just showing another data point.
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I think I may be able to train 3 days a week consistently moving forward (Sun-Wed-Fri). I was thinking of this setup, some sort of a bastardized version of 531. I have to squats Sunday since the rack is not busy.
SUN (Squats Beefcake)
Squats 5s PRO, FSL 5x10
Dips, Chins, AB rollout 25 reps
Farmers Walk
WED
Deadlift 531 2x8 SSL
DB OHP 5x10 SS DB Row
Crunches, Farmers Walk
FRI (Bench Beefcake)
Bench 5s PRO, FSL 5x10
BB Row 5x10
Curls, Tricep Extension
Run this for 2 cycles then maybe run PR sets for squats and bench for 1 cycle. Then repeat.
Reasons for these:
Squats - I think I need more practice on the squats so the 5x10 might help. Squatting everyday is a no-go because of rack availability.
Deadlift - I find the PR set and a couple of FSL sets works well for me. Still hitting PRs, so keeping it as is.
OHP - I find the standing version hurts my back a bit, probably technique or mobility issues. Sticking with the seated DB version for now.
Bench - I suck at rep PRs for bench. I thought maybe more volume/practice on these will do me good. Size gains also a plus for the 5x10 setup.
Assistance - I like farmer’s walk, helps with the grip and bringing the traps up. Chins and rows for the upper back, dips I think will help my bench? Curls and extensions because armzzz.
Any glaring issues? Planning on starting next week after the current cycle.
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This sounds horrible. Although my cardio sucks and I’m not good at squatting for reps. Would love to see how you feel once you do them lol
I think the most volume of supplemental work I did for squats was a 5x8 FSL - and I felt horrible for days lol. I hope the 2 extra reps per set won’t run me to the ground.
Squat days are the worst with beefcake I feel like. Sore for the longest and getting through the 5 x 10 in 20 min feels like borderline cardio.
If practicing technique is the goal, can’t you squeeze in another extra day? I just think squatting twice a week at a lower number of sets per day compared to 1 high volume day will improve technique more as you get to practice it more often. Not saying it’s wrong though. Classic 5/3/1 has you lifting a main lift once per week every week, so it’s definitely doable
But yeah, I get it if squat rack availability is the main limiting factor
The layout doesnt look too bad but I do ahve a couple of questions ? What are your goals for this program? (be very specific it helps), You have farmers walk on two days as a finisher ?? What is your thinking here, how does this help with your specific goal?