Did you take that picture Whang?
What is that place?
Very nice picture
Hey man! Thanks! Yeah, I took it. It’s the lower part of Manhattan viewed from Brooklyn
Incredible
8 august 2022
240 x 3
270 x 3
300 x 5 (new 5RM)
Bench
135
155
175 x 1 (failed second)
Ok so misloaded this. today was supposed to be 135, 150, 170, anyway, I don’t think it owuld have made much of a difference. This is really frustrating. One more thing in common that happened here with last time I failed a 1+ is that I had someone do a lift off for me. And we both noticed I kinda got shaky at the bottom. So next time I really won’t get a lift off anymore. Still, this lift is really frustrating me now. My OHP is progressing better than my bench. WTF.
DB rows 70 lbs x 10 x 3
Dips + 25 lbs x 10 x 3
Hmm…was also thinking of switching. Instead of Squat + bench and deadlift and OHP, i’ll do
Squat + OHP
Deadlift + bench
Thoughts?
How strong is your DB bench?
I honestly haven’t done DB bench since covid lockdown. Just recently started doing incline DB press again as suggested and that was 50 lbs x 10
The barbell bench is a shitty lift that requires way too much technique to get right imo. Maybe just keep doing it as an assistance movement and practice but focus on DB bench for the strength movement for a while? I’m willing to bet that you’d be lot stronger on the DB bench than the barbell bench.
I really wanna hit 2 plates doe… cause you know, reasons. LOL
10 August 2022
Deadlift
280 x 5 (did this double overhand and beltless! definitely progress!)
315 x 3
345 x 2
365 x 3
Was supposed to do 355 for 1+ but wanted to have some fun here
OHP
100 x 5
115 x 3
125 x 5 (felt harder than it should have)
Unilateral rear delt flyes 10 x 10 x 4
Egyptian side laterals 10 x 10 x 4
Forgot to do incline DB press and lu raises because I had to spend time teaching the kiddos how to do OHP properly lol
12 August 2020
Squat
215 x 5
245 x 5
280 x 8
Bench
120 x 5
135 x 5
155 x 6 (ok looking back a month ago, the one I did for 6 reps was 145, so there’s definitely some improvement, at least)
BB row
135 x 8, 8, 10
Weighted dips 25 lbs x 10 x 3
16 August 2022
Deadlift
250 x 5
285 x 5
325 x 10
OHP
95 x 5
105 x 5
115 x 8
Unilateral rear delt flyes 13 x 10 x 4
Egyptian side laterals 13 x 8 x 3
Lu raises 10 x 10 x 3
18 August 2022
Squat
230 x 3
260 x 3
295 x 6 (first few were higher than I’d like though)
Bench
135 x 3
145 x 3
165 x 4 (failed the 5th. Seems like a TM recalculation should come up soon)
BB Row 135 x 10 x 3
@littlesleeper hey man just curious, how did you feel about 5/3/1 with 2 main lifts a day? And what would you have done differently?
Howdy!
As a general rule, I do not typically enjoy full body 5/3/1 workouts. That’s not to say they aren’t effective for me, but I do like going into a workout with a clear objective on a single lift.
This gives me the opportunity to place all focus/effort on one lift for the day (what can I say, I’m a simple man). It also reduces workout time as my main lifts usually takes the most time for setup/cleanup (a lot of sets/plates to get to a top set of deadlift, then I need to move benches, bar, reload, etc for the next lift).
That being said, Building the Monolith is a 2 lift per day 5/3/1 template which has proven to be a very effective (and brutal) template, for me and many others.
Tl;dr
How I feel towards them: I don’t like them, but they work and I will be doing them again.
What I would do differently: To be honest, I think if I really wanted to get away from the two lifts a day, I would just pick a different template!
@whang - FWIW, I agree with everything @littlesleeper said here. I can’t speak to BtM specifically, but I had a similar experience running Full Body, 5s PRO.
Hey guys thanks for the replies!
So the reason I’m asking is because I just wanted to know if you guys were still progressing on 2 main lifts a day with heavier weights. So far all my lifts are progressing (i think) nicely except for bench (mediocre progress I guess) but I am lifting lower weights than you guys, so I was just curious how long I can squeeze out this 2 main lifts a day before I need to change what I’m doing.
Due to time limitations, I really can just give 2 days for lifting per week. Although I have considered doing: 1. Squat alone
2. deadlift and OHP
3. benching alone
This set up will mean that there will be longer gaps before I get to do that lift again though because it will still be based on 2 days a week
I wish I could say for sure: I only did one 3-week cycle of the full body routine before switching back to a one-lift-a-day 5/3/1 template!
Another caveat, too, is that the Full Body, 5s PRO template from Forever ran main work for squats and bench on Day 1, main work for deadlift and press on Day 2, then the squat/bench supplemental on Day 3 and the dead/press supplemental on Day 4—I was still lifting four days a week and getting the typical 5s PRO, 5x5 FSL weekly volume for each lift, just not all in one day.
When I can only workout 2 days per week, I consider myself in more of a maintenance phase and worry more about trying to maintain strength and/or improve in another area like cardio or mobility.
If you’re still making strength progress with this, I say keep it up until progress stops and assess/adjust from there!
I haven’t run 5/3/1 with 2 main lifts/day for only 2days/week enough to comment with specific experience on long term progress. I do like/trust the 5/3/1 progression model though, so if Jim has given it the OK, I would say you’re on the right track!