I could tell by your training that you don’t use much of Paul’s stuff. I learned a lot of his ways when he was interacting with us on this forum. Like most lifting methods, I took what I liked and left the rest.
I don’t like the BBB 5x10 stuff because it’s too light. I guess I could do the BBB Challenge where you end up doing it with 70%. I’m doing those 50 reps to hopefully stimulate hypertrophy by hitting failure five times.
BBB with first set last weights is soul-destroying.
Only on lower body lifts and I’m not doing that!
ELLIPTICAL
5 minutes
3 ROUNDS (5:02)
DEADLIFT
235 x 5
275 x 3
325 x 3
365 x 3 x 5 sets
Working sets were all dead stop.
HANG POWER CLEAN
185 x 2
210 x 2 x 5 sets
Easy peasy… which concerns me. We’ll see how this approach goes. I’m doing 5/3/1 percentages but doing 3/2/1 because I don’t like anything over 3 reps on cleans.
Thinking it’s too light?
Maybe you’re getting some realized strength, though?
It’s light, but cleans are meant to be done fast. The reasoning behind my last two cycles addressed top end strength and speed. I had a 5x3 day and a 2RM day.
For this cycle, I’ve swapped a day of cleans for front squat work specifically designed to help my power clean. It’s trial and error but the fact that I hit 295 tells me that my approach was working. I’m questioning myself - if it ain’t broke then don’t fix it, right? Yet here I am playing with things.
I’ll give it two cycles and see where I’m at. If you would’ve asked me what my power clean max was eight weeks ago (when I started 5/3/1) then I would’ve told you 250 - 260. I crushed that with two training cycles. Worst case scenario, I back off before it’s forced so I can go hard again in cycle 5.
Nice. You’re way handier than I am. I haven’t done any woodwork, except for a couple fences/decks, so nothing fine, and I try to stay away from anything electrical. My wife had me change about a dozen light fixtures over the years and I hated it each time.
DREADMILL
1 mile speeding up every .25 miles. Nothing impressive - 9:09.
OHP
bar x 10
95 x 5
115 x 3
125 x 3 x 5 sets
with
NEUTRAL PULL UPS
BW x 8, 8, 8, 5-2-1, 5-2-1
INCLINE
145 x 16, 14, 12, 11
Supposed to be the 550 set but I managed to get distracted talking and took like 4 minutes rest between sets. This definitely doesn’t count as a 550 set so I just did max reps four times.
OH ROPE EXT
90 x 12, 9, 8, 8
I’ll run and lift this afternoon. I decided to plan my next two cycles of 5/3/1 and it appears that I’m going to punish myself. I’m going to run 5s PRO followed by old school with PR sets. I’m not a fan of PR sets but I’m going to approach them differently this time. I’m probably going to cap them at 10, 8, and 5 and not worry about beating my e1RM. That method caused unnecessary stress.
OUTDOOR SLOG
1 mile in
2 ROUNDS
SQUAT
120 x 3
170 x 3
210 x 3
230 x 3 x 5 sets
PAUSED 1/3 FRONT SQUAT
210 x 3 x 3 (2 count pause)
Rushed this because I had to meet someone. Got all the work done.
I love paused squats, but never have done much for front squats.
Had visions of trying the repeat 400s workout on my watch, but… no. My wife has to get her recertification for being a life guard instructor and needed a victim. If she can successfully complete things with me then doing it with a woman at the training is a breeze. I swam a little to get warmed up. I’m calling that good for the day. I’m an inefficient swimmer and I feel worn out.
Yeah I completely agree with you. Though I don’t have all the 5/3/1 percentages in mind but usually with O-lift (at least when doing power work) we add 5-10% because of the technical/fast nature of the lift, and the need for intensity. 90% work is way more common than on other lifts
RUNNING
BENCH
120 x 5
170 x 5
210 x 3 x 5 sets
with
UNDERHAND ROW
185 x 5
190 x 5
195 x 5
200 x 5
205 x 5
BTN OHP 550 SET
90 x 17, 10, 9, 8, 7 (51)
Big improvement over last week’s 41.
PRESS DOWN + OH EXT
115 x 11 + purple band x 11
115 x 10 + 10
115 x 8 + 8
3 ROUNDS
AXLE DEADLIFT
170 x 5
260 x 3
310 x 3
350 x 1
405 x 1 x 5
HANG POWER CLEAN
185 x 3
215 x 1
235 x 1 x 5
Started this at 1945 because I wasn’t doing anything constructive. My son was watching a dinosaur cartoon series for the 1000th time. My daughter was no where in sight. And my wife was on her work computer with headphones.
Axle deads are different. I pulled the first two sets strapless and I could tell that wasn’t going to last long. 350 felt pretty easy but 405 was a different story. My body feels pretty meh today. This is the last week of five work sets (5x5, 5x3, 5x1 for those who haven’t noticed). Going to try 5s PRO next cycle. I’m nervous about that but I only have to do like one hard set for the whole cycle and that’ll be the 95%x5. The set that scares me a bit is 415 for 5 on deadlift in week 3.
Definitely got the right TM, haha. Axle deads are awesome. They definitely show you if you’ve been screwing around. I noticed that too much time on the axle made me a slow pulled, but I’m curious if your work with the clean will prevent that from happening.
I noticed that I was a bit slower but that might have been because I was feeling things out. For now, I’m just going to mix them in whenever I get the urge. I thought today was a good day and I was right.
I might make them the main lift for a cycle after I reset my TMs. I’ll be through five cycles after I complete 5s PRO and a round of traditional 5/3/1. It’ll be about time to go back a couple cycles and rebuild. I get impatient if things feel too easy so the axle might be a good choice at that time.
Someone’s been reading my log and taking notes 
I knew I saw it somewhere! I noticed it last night while reading your most recent session, too.
A little hype music to start my day. Pulled up to do my traffic gig at a private school and one of the dads is blasting this.
