I enjoyed the three weeks of triples. I was hitting PRs every week because I’d never done triples at those weights. 405x3 was a big milestone for me - first time ever doing multiple reps with 405 and I did it for five sets! Man, I miss feeling that strong. Looking back, I think I could’ve done a double or triple with 500 in week 12. It moved so smooth.
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Thanks guys! It has been a good program so far and the simplicity of it is what I think makes it work!
SGSS - WEEK 8 - DAY 1
Back Squat
435 @ 3,3,3
Front Squat
355 @ 3,3,3
Deadlift
435 @ 3,3,3
RDL
365 @ 3,3,3
FARMERS WALK
355 @ 3 trips
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If you find yourself thinking these workouts are tough then just think back to what the weeks of 5x8 felt like!
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5x8 were the worst weeks lol. But these 3’s weeks have me leaving the gym feeling tired as fuck. I just feel worn out a bit, probably due to the higher loads.
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SGSS - WEEK 7 - DAY 2
OH PRESS (ss: Chin-Ups 5x10)
225 @ 3,3,3 (FUCKING PR!!!)
BENCH PRESS (ss: BB Row - 305 @ 5x5)
305 @ 3,3,2 (FUCKING PR!!!)
BB CURL
115 @ 5x10
NOTES
DAMN hit 2 lifetime PRs. Weighed myself this morning and I’m sitting at 181lbs. I’m officially a 2 plate strict presser and a 300lb bencher! I’ve come such a long way from 4 years ago.
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And it’s only week 7!!!
The fatigue is from the heavy neurological demand. I always felt drained on the five set leg days. That’s why I planned them for my first day off work so I could just sit around afterwards.
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I know man, I honestly can’t wait to just finish this program and take a 2 week break from lifting lol. My body is WAY overdue for a big deload.
It will be nice to do a good write up of this program once I finish it. I really enjoy the simplicity of it. I think my next cycle I’m going to finally add in some DB movements. I think it would be a huge help to add in some DB shoulder pressing and DB incline press.
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You just wait to them 54321 days. fairly light and no PR the first week, and the last couple of weeks you’ll be feeling like a million.
Been super busy so haven’t been able to log online but last week of 3s finally! Yesterdays and todays’ workouts:
SGSS - WEEK 9 - DAY 3
Back Squat
445 @ 3,3,3,3,3
Front Squat
365 @ 3,3,3,3,3
Deadlift
445 @ 3,3,3,3,3
RDL
365 @ 3,3,3,3,3
FARMERS WALK
365 @ 3 trips
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SGSS - WEEK 8 - DAY 4
OH PRESS (ss: Chin-Ups 5x10)
235 @ 3,3,3,2,1
BENCH PRESS (ss: BB Row - 315 @ 5x5)
315 @ 3,3,3,3,3
BB CURL
115 @ 6x10
NOTES
3’s are officially over! I’ve been basically able to add 10lbs a week to 2 or 3 lower and upper lifts consistently.
NOW finally time for the 54321 weeks. I can’t wait to be done with this program. I’m ready for a deload for sure!
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Way to stick with the program!!! All that’s left is the Realization phase to see what you’ve accomplished. You’d be a fool to stop now.
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For sure man! I gotta make sure to eat more these next few weeks to really see what I can do before I take that deload.
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That’s the bit I’m good at.
Never thought I’d see you finish a program man, good work.
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Thanks man! This will only be the second program I will have done from A to B. The other one was 531 BTM. I think now with where I’m at the simpler the program, the easier I can stick to it.
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Let’s see what you can do over these next 4(?) Weeks then
SGSS - WEEK 10 - DAY 1
Back Squat
405x5
425x4
445x3
455x2
465x1 (PR!)
Front Squat
345x5
355x4
365x3
375x2
385x1 (PR!)
Deadlift
405x5
425x4
445x3
455x2
465x1
RDL
345x5
355x4
365x3
375x2
385x1
FARMERS WALK
365 @ 3 trips
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Holy cow batman
PR on two lifts on the first day of the 54321 weeks.
If you can keep it going there’ll be a big one waiting.
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SGSS - WEEK 10 - DAY 2
OH PRESS (ss: Chin-Ups 5x10)
205x5
215x4
225x3
235x2
245x1
BENCH PRESS (ss: BB Row - 315 @ 6x6)
295x5
305x4
315x3
325x2
335x1
BB CURL
115 @ 5x10
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Bro, after seeing you hit a 245 strict overhead press at 175-180, I don’t know what the FUCK your limit is anymore. Haha you’ll probably hit 275/405/585/600 or something insane after you run SGSS again.
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