Lol I wish man. That was a typo! Haha
1 Like
HARD CONDITIONING
Toes to Bars - 10
Push Ups - 10
Air Squats - 25
10 rounds as fast as possible
I laid in a pool of my own sweat after this!
4 Likes
You didn’t mention a time to beat.
25 airsquats 10 times sounds – yeah like sweat 
and a pounding heart.
1 Like
No time to beat man lol. Just trying to get through it as fast as I can!
1 Like
WEEK 1 CYCLE 1 DAY 2
BACK SQUAT
135x10
225x5
275x5
315x5
335x5
365x5
385x5
SS w/ Push Ups 100 reps
DEADLIFT
225x5
275x5
315x5
365x5
385x5
405x5
SS w/ Split Squat 50 reps each leg
BENCH PRESS
225x5
225x5
225x5
225x5
225x5
SS w/ DB Row 100 reps
*Changing log title because current one did not match with what I was doing lol.
6 Likes
CONDITIONING
Power Clean 225x3
Box Jump 42”x 3
KB Swings 55x10
Judo Push Up x10
40 yard sprint
5 Rounds as fast as I could. Drenched in sweat at the end.
2 Likes
Care to explain?
1 Like
This is what is looks like. I don’t think I make it look that good though lol
2 Likes
Ahh I see, it’s tough to make yoga look good haha
2 Likes
BACK SQUAT
275x10
275x10
275x6 - lost my tightness somehow and fucked up my lower back.
Had to stop the workout and just hang from a bar. Usually I’m so focused but today I got sloppy and it fucked me. Nothing career ending, but I know I have to squat VERY light or not at all for like 1-4 weeks. I’ve had this same feeling before when I hurt my back squatting sub 200. Lost tightness in the hole and since I was moving a bit too fast probably my lower back took the brunt of the force. I think my back was still fatigued from Wednesday workout. 5/3/1 gotta start LIGHT!
It’s ok, I’ll adjust my template for a few weeks and will do lots of light squats (if I can) or just db squats, lunges, split squats, and I’ll see if deadlifting hurts at all. Might be time to still push the upper body while making sure I do my abs and back extensions and other leg work that doesn’t put any immense pressure on my lower back.
5 Likes
Dang, get better soon man!
1 Like
Thanks man, already feeling better! Took some time off and been doing lifts that don’t directly make my back hurt!
1 Like
FRONT SQUAT
285x5
285x5
285x5
285x5
285x5
*I started with 95lbs and worked up to this. My lower back didn’t feel that pressure the same way with a back squat. I’m probably good for 315 now but didn’t want to aggravate my back even further.
ASSISTANCE CIRCUIT - 5 Rounds
Dips x10
Hanging Leg Raises x10
Chest Supported Rows x10
Back Raises x10
Lunges x10
After rereading the whole 5/3/1 forever book I don’t think there’s a situation I’d be in that I couldn’t figure out how to train. In the past I would have stopped completely if my body was hurting. Now I know how to train around injuries!
Btw assistance circuits are the shit! Best way to get conditioning and good solid work in!
5 Likes
Smart lifting on this one.
1 Like
For sure man! I figured can’t just stop working out. Got to work around the injuries. My lower back still a bit tender so tomorrow I’m gonna see how deadlifts feel. If it hurts I’ll just use trapbar deads until my back is full healed. Using back raises to get blood my lumbar after every workout. I think my injury is from me neglecting ab work a bit too much. I gotta get back to abs 3x a week.
1 Like
DEADLIFT (ss: Dips - 100 reps)
135x10
225x5
275x5
315x5
335x5
365x5
385x5
405x10
ASSISTANCE CIRCUIT - 5 Rounds
Ab Wheel x 12
Inverted Row x 15
Push Ups x 10
DB Squat x 15
Curls x 15
Weird that deadlifts did not hurt my back at all! It’s not even my lower back I think now.
The place that really hurts is I’m guessing my SI joint (left of my erector above my glutes). So back squats even at like 135 feels off currently. It’s ok will use FS and DL as my main lower body lifts until I’m fully healed up.
5 Likes
Try strethcing the hell out of your glutes from all angles. I had a little flare up a while ago and glute stretches/lacrosee ball pretty much cured it.
1 Like
What type of stretches were you doing for your glutes. I think it makes sense though it would be glute tightness. My legs/ass/hips have gotten WAY bigger over the course of 6 months and probably wasn’t stretching and warming up as well as I should be.
1 Like
The seated piriformis (spelling?) stretch was the big one to get that straight.
The other that worked well was laying on my back and doing single leg hamstring stretches with a soft knee, that seemed to shift the tension to the glute/si area. Alternate a couple times then both at once.
Those 2 seemed to hit pretty much everything combined with the lacrosse ball which was hell haha.
1 Like
FRONT SQUAT
265x5
285x5
305x5
305x5
305x5
265x10
Split Squat - 75 reps
Chest Supported Rows - 100 reps
Ab Wheel - 83 reps
Back Raises - 100 reps
7 Likes