5/3/1 C3W1 Press - Monday Morning
Main
NG chins: +45x2x5
Power clean and strict press away: 115x5, 135x5, 150x8, 160x5, 170x3, 180, 185x1
Power clean and push press: 195, 205, 215x1
Supplemental
Close-grip floor press (Fat Gripz): 120, 145, 170x10
Assistance
Close-grip cable row: 140x2x16, 180x13
DB lat raise: 17.5x2x17, 27.5x12
Dips: +10x2x14, 15
Hammer curl: 27.5x2x17, 40x12
Plus a good half-hour walk to/from gym, city buses not in service for Labor Day
- Pressing felt strong today, my reps on Jokers ought to be a pretty solid indicator
3 Likes
5/3/1 C3W1 Squat - Tuesday Midday
Main
NG chins (straps): +55x5, 80x3, 90x2
Squat: 200, 230x5, 265x8 (PR), 280x1, 295x1, 310x0
Supplemental
Kneeling single-leg curl: 65x14, 50x20, 19
45deg back extension: +32.5x12, 25x2x17
Standing cable crunch: 145x14, 115x2x18
3 Likes
5/3/1 C3W1 Bench - Wednesday Morning
Main
NG chins (Fat Gripz): +25x2x5
Close-grip bench (Fat Gripz, minibands): 135, 155x5, 175x7, 185x3, 200, 210x1
Close-grip bench (Fat Gripz): 220, 230, 240, 250x1
Supplemental
Seated DB press: 40, 50, 55x10
Assistance
Close-grip cable row: 160x14, 125x19, 18
Face pull: 135x12, 115x2x15
DB rolling triceps extension: 32.5x11, 25x2x16
EZ bar curl (Fat Gripz): 71x12, 51x18, 17
- Called bench early as my pecs were feeling perhaps more than just a bit sore
3 Likes
5/3/1 C3W2 Press - Monday Morning
Main
NG chins (+straps): +55x2x5
Power clean and strict press away: 125, 140x3, 160x5, 170x3, 180x0, 1
Power clean and push press: 185, 195, 205x1, 215x0
Supplemental
Close-grip floor press (Fat Gripz): 140x10, 165x8, 190x6
Assistance
Close-grip cable row: 205x11, 160x15, 14
DB lat raise: 22.5x13, 20x2x16
Dips: +10x18, 14, 13
Hammer curl: 32.5x14, 27.5x18, 17
3 Likes
Dynamic Upper - Monday Morning
Dynamic effort
Push press (Fat Gripz): 140x10x3 EMOM
Supplemental
BTN (strict) press: 115x6, 5, 5, 5, 95x6
Assistance (1:00 rest)
Lat pulldown: 160x11, 140x14, 10, 120x11
Face pull: 100x16, 15, 15, 13
Dips: BWx18, 18, 13, 10
Hammer curl: 45x11, 37.5x13, 12
Finished in 1hr2min
- Finally started a job last week, unfortunately also ran out of melatonin at the same time and suffered from horrible insomnia so I elected to take the week off from lifting. Also went on a canoe trip this weekend; in combination, I’m lighter than I’ve been in a good while, finally have a fixed weekly schedule, and am itching to gain. Back on Conjugate now
2 Likes
Dynamic Lower - Tuesday Morning
Dynamic effort
Squat (high bar, beltless): 190x5x5 E2MOM
Supplemental
RDL (beltless): 225x5, 245x5, 5
Assistance (1:00 rest)
Single-leg press: 149x15, 129x16, 13
45deg back extension: +25x17, 17, 16
Standing cable crunch: 117.5x3x18
Done in ~1hr10min (lost time waiting for the only heavy cable stack)
- Was intending to do sled drags instead of leg press, forgot to bring the right pair of shoes. Solid quad pump nonetheless, used a soft lockout + controlled eccentrics, I would’ve paused at the bottom too if the stopper wasn’t so goddamn bouncy lol
3 Likes
Max Upper - Thursday Morning
Max effort/supplemental
30deg incline bench (Fat Gripz): 45, 95, 135, 155, 185x3, 205x1, 215x0, 185x2, 165x5, 5, 5
Assistance (1:00 rest)
Close-grip cable row: 160x12, 12, 11, 140x14
Face pull: 115x13, 13, 13, 13
DB rolling triceps extension: 27.5x12, 12, 10, 10
EZ bar curl (Fat Gripz): 66x14, 13, 8
Done in 1hr3min
- Didn’t realize how important it is to look up rather than forward on incline until my backoffs, will remember for next time
4 Likes
Max Lower - Sunday Afternoon
Max effort
4" elevated deadlift: 135, 225, 315x3, (+belt/straps) 365, 405, 425x1, 365x3, 3, 1
Supplemental
SSB breathing squat: 70, 160x5, 210x3, 230x2, (+belt) 250x9, 270, 280, 290, 300, 310x1
Forgot to check time
- I’ve had something of a cold since Friday and didn’t exactly treat my body well this weekend, so I tempered my expectations for this session appropriately. 425 was a very grindy pull and my right lower back kept threatening to cramp up, hopefully the GH release from the squats will convince my body to stop being sick
- Tried to redeem that sub-par AMRAP with some heavy singles
- Also squatting in sleeves again now, because why not. DE squatting will still be done beltless, I’ll probably alternate between an AMRAP and 5x5 for ME work
3 Likes
Dynamic Upper - Monday Morning
Dynamic effort
Push press (Fat Gripz): 155x10x3 EMOM
Supplemental
BTN strict press: 115x6, 6, 6, 4, 4
Assistance (1:00 rest)
Lat pulldown: 160x10, 125x13, 13, 13
Dips: BWx18, 16, 13, 13
DB lateral raise: 20x15, 14, 11, 17.5x13
Hammer curl: 35x14, 14, 13
Done in 1hr1min
4 Likes
Dynamic Lower - Wednesday Morning
Dynamic effort
Squat: 205x5x5 E2MOM
Supplemental
RDL: 240x5, 5, 5
Assistance (1:00 rest)
Belted sled drag (alternate forward/backward): 193x25ydx6
45deg back extension: +27.5x15, 22.5x19, 19
Standing cable crunch: 145x14, 120x18, 18
Done in 1hr7min
- Sled kept turning 90 degrees halfway through runs, I suppose I can consider that a form of accommodating resistance haha
- Just to be clear, I did 150 total yards of sled work with 75 each forward/backward and a rest between each 25yd run
4 Likes
Max Upper - Thursday Morning
Max effort/supplemental
15deg decline press (Fat Gripz, minibands): 45, 95, 135x3, 185x2, 205x1
15deg decline press (Fat Gripz): 225x3, 245x2, 255, 265x1, 240x3, 210x5, 5, 5
Assistance (1:00 rest)
Close-grip cable row: 165x11, 145x14, 13, 13
DB rolling triceps extension: 17.5x18, 18, 17, 17
Face pull: 105x15, 14, 14, 14
EZ bar curl (Fat Gripz): 71x10, 56x15, 14
Done in 1hr22min
- Based on how my backoffs felt, 265 may not have been a true 1RM. It did take me a while to figure out how to get good leg drive with my legs forward rather than out to the side (I bench with a pretty big arch, ass always touching the bench though
)
5 Likes
Max Lower - Sunday Evening
Max effort
2" deficit deadlift: 135, 225, 315x3, (belt + straps) 365, 385, 405, 415x1 (PR), 335x3, 3, 3
Supplemental
SSB breathing squat: 70, 160, 210x5, (+belt) 250x3, 265x5, 5, 5, 5, 5
- Pretty great workout overall, 5x5 weight felt about spot-on for ‘heavy-ish’
4 Likes
Dynamic Upper - Monday Morning
Dynamic effort
Push press (Fat Gripz): 165x10x3 EMOM (missed and re-attempted last rep)
Supplemental
BTN strict press: 125x4, 105x6, 6, 6, 6
Assistance (1:00 rest)
Lat pulldown: 145x12, 10, 122.5x14, 13
Dips: BWx20, 17, 12, 12 (last set rest-paused)
DB lateral raise: 20x13, 17.5x15, 15, 14
Hammer curl: 52.5x9, 32.5x15, 15
Done in 1hr5min
- I was a little bit more liberal than 1:00 with rest times between assistance work, for the sake of honesty
4 Likes
Dynamic Lower - Wednesday Morning
Dynamic effort
Squat: 225x10x2 EMOM
Supplemental
RDL: 255, 235, 235x5
Assistance (1:00 rest)
Belt sled drag (alt. for/back): 203x25ydx4, 193x25ydx2
45deg back extension: 32.5x13, 25x17, 17
Standing cable crunch: 132.5x16, 16, 16
Done in 1hr12min
3 Likes
Max Upper - Thursday Morning
Max effort/supplemental
15deg incline press (Fat Gripz, minibands): 45, 95x3, 135x2, 155x1
15deg incline press (Fat Gripz): 185x3, 205x2, 225, 235x1 (PR), 210x3, 180x5, 5, 5
Assistance
Close-grip cable row: 185x10, 162.5x12, 147.5x13, 127.5x15
DB rolling triceps extension: 20x16, 17.5x18, 15x20, 15x20
Face pull: 115x13, 105x15, 87.5x17, 72.5x20
EZ bar curl (Fat Gripz): 81x10, 66x12, 51x15
Done in 1hr5min
3 Likes
Max Lower - Friday Midday
Max effort
2" elevated deadlift: 135, 225, 315x3, (+belt/straps) 365x2, 405, 425x1 (PR), 435x0, 355x3, 3, 3
Supplemental
SSB breathing squat: 230x17 (PR)
Done in ~1hr10min
- Got 435 to just below the knee when it stopped moving, came in on a skipped-breakfast deficit + got a bit light-headed after 405 and 425, so I decided to play it safe; at least I matched my 4" deadlift attempt from 3 weeks ago.
- Squats went well
5 Likes
Max Upper - Sunday Afternoon
Max effort/supplemental
45deg incline press (Fat Gripz): 45x5, 95, 135, 155x3, 175x2, 185x1 (PR), 195x0, 175x2, 155x5, 150x5, 4
Assistance
Close-grip cable row: 160x12, 12, 12, 12
DB rolling triceps extension: 20x16, 16, 15x20, 20
Face pull: 115x13, 13, 105x15, 14
EZ bar curl (Fat Gripz): 61x13, 13, 56x14
- Switched my workout order around a bit to accommodate work better
5 Likes
Dynamic Lower - Tuesday Morning
Dynamic effort
Squat: 240x8x2, 255, 270x2 EMOM
Deadlift: 285x10x1 E30s
Assistance
Belt sled drag: 203x25ydx6 alt. for/rev
45deg back extension: 22.5x19, 19, 19
Standing cable crunch: 162.5x13, 132.5x16, 107.5x20
Done in ~1hr40min (was moving quick, lost ENTIRELY too much time waiting on equipment for assistance work 
)
- Switched out RDLs for beltless+DOH speed pulls since I feel like I need more strength off the floor/would generally benefit from DLing more than once a week
5 Likes
Dynamic Upper - Wednesday Morning
Dynamic effort
Push press: 180x3, 9x2 EMOM
Supplemental
BTN strict press: 125x4, 4, 115x6, 105x5, 4, 4
Assistance
Lat pulldown: 125x13, 13, 13, 110x15
Dips: BWx21, 15, 15 (R+P), 11 (R+P)
DB lateral raise: 20x13, 13, 17.5x15, 15
Hammer curl: 37.5x13, 13, 13
Done in 1hr7min
- One Fat Grip is lost somewhere in my apartment, so none on dynamic work today; also might lower my max next cycle
5 Likes
Max Lower - Friday Midday
Max effort
6" elevated deadlift: 135, 225, 315x3, 365x2, (+belt/straps) 405, 425, 455x1 (PR), 465x0, 385x2, 365x3, 3
Supplemental
SSB breathing squat: 250x14 (PR)
- 455 moved easily enough, really thought 465 was there. Made 3 attempts and it stayed glued to the ‘floor;’ might rest a bit longer between attempts next time. Will implement some higher-ROM variations next cycle to help me out with bottom-end strength, not sure if this level of elevation is doing much for me.
- For some context here, I ran a similar program to this last year and remember hitting a 475 below the knee rack pull (probably a shorter ROM than today) then almost locking out 455 off the floor a few weeks later. Tryin to get strong again
5 Likes