My seEfood diet obviously isn’t optimal lol
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If you don’t have a big belly ur just pretending
Do prominent love handles count? Lol
Was able to squeeze in a training session today
3 May 2019
Different gym, plates were everywhere and were in kgs and lbs. Equipment weren’t so good. Wasn’t even sure if the bar I picked up was 20kg. Gym bros told me it was, but the bar I used for bench didn’t feel like 20kg. I really just hope that was 20kg.
Bench Press 42.5 x 5, 47.5 x 3, 52.5 kg x 8…54.5 actually (rep PR) so was really happy with this
Squats 75 x 5, 85 x 3, 95kg x 5
Floor was unstable. The squat rack was on top of the fake grass flooring for crossfit type workouts so decided just to play it safe had 1 more rep in the tank for sure, maybe 2, so RPE 8.5. Squat rack sucked too. Pillars were too wide for the bar so to completely push the bar against the pillars, one side would be further from the other. Just did the best I could.
Pull ups
Double overhand 3 reps (first rep was from dead stop, the other two were meh).
Saw bars where I could do neutral grip, which I prefer for the sake of my wrists. 1st set 5 reps (I was quite surprised), 1st was from complete stop, subsequent reps, some were a little less than 90 degrees, some reached 135 degrees. Oh well, it’s progress. I’m happy
Dips 5 reps BW x 3
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I just realized…it’s supposed to be deload week next week, but I know Jim has also a plan where you 2 cycles back to back before doing a deload. Will this be the better approach?
Also, after how many cycles do you calculate new TM?
5/3/1 veteran friends, help please
@bulldog9899, @chris_ottawa, @mortdk, @FlatsFarmer
Not sure if you’ve used 5/3/1 @guineapig
I feel that it will be fine if you deload on at the end of the second cycle.
I would not worry about recalculating a new TM at the moment.
just for clarification… On your next cycle you do plan on bumping up your TM for upper lifts by 5lbs/2.25 kgs and lower by 10lbs/4.5 kgs ?
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I known wasn’t asked, but my 2 cents is to play by how you feel. I’ve nearly always planned to do 2 cycles back to back, but deload early if I’m feeling really beaten up.
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Yeah, the standard plan is 6 weeks (2 cycles of 3 weeks) and then deload. Unless you are old, very strong, or have some other significant reason why your recovery sucks then that should be fine.
Last I heard, you aren’t supposed to do this until you stall, as in can’t get the minimum number of reps. Then you would just take your best recent rep max and calculate off of that. When I did 5/3/1 I had a few occasions early on where I set some big PRs on squat and deadlift and I adjusted my maxes. This is not something I have seen Wendler recommend, but if you have say a 5-10% increase in your estimated 1rm then you could consider doing that.
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Got it. Thanks guys!
@bulldog9899 in the excel file I made, I used 2.5kg and 5kg. Not sure if using 2.25 and 4.5 will make a difference, as the numbers are ultimately rounded up anyway based on the lightest plates available. Ill crunch in the numbers and see. You think itit will it make a big difference?
@dagill2, nah, just tagged the ones I’ve interacted with for the longest time here in the forums since I didn’t think people would randomly stumble upon my log that much. Anyone’s free to answer of course. Good point btw. Thanks!
@chris_ottawa, alright, I’ll keep that in mind. Thanks!
Those numbers are fine…
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Just a bit late to the party.
Increase by 2,5 and 5 kg for the TM would be fine. You could also ad 1 and 2 kg for the TM.
Jim’s work is a very very long way from the OG at the moment. BUT the OG is still holding its waters.
OG would have you deload after every cycle, for most people that was a bit too soon. So Jim said deload after every 2 cycles if you felt fine after the first cycle.
Recalculating TM have come a long way too.
OG had you go until you couldn’t go any further and started missing reps, then you’d reset.
The next one had you go 5 cycles forward 3 cycles back.
For now Jim has changed his mind a little bit.
His latest work involves leader and anchor cycles with 2 cycles leader and one cycle anchor one deload week between and a testing week after the anchor.
If I were you I would milk this process, keep doing the OG with the +sets, increase the weight after each cycle, deload after every second cycle.
I would use the 7th week protocol for deload, work up to a single rep with the TM weight, no backoff sets and very little to none assistance for deload.
When you’re + sets on the 531 week is getting down to 3 reps.
Then it’s time to try the leader/anchor cycles.
I’ll bet that your pressing movements will stall before the squat and DL in that case just go 3 cycles back on the pressing movements and wait for the squat and DL to stall.
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Sorry I haven’t gone this far in the books since 5/3/1 2nd edition is the latest I have. Was always wondering about those anchor and leader stuff
Agreed. Will see how it goes. Thanks mort!
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9 May 2019
C2W1D1
Squat 70 x 5, 80 x 5, 90kg x 8 (rep PR), FSL 5 x 2
Cable leg press 3 plates 10 x 3 per leg
Knee pain is barely there wooohooo!
Still feel it but wouldn’t say it’s pain, so it looks like just a tendinopathy
Pull ups neutral grip 5 x 3
Can get the first rep with fully extended arms and no hitching. Can’t fully extend for subsequent reps though. Should try to improve on that
Dips 5 x 4
Cable lat pull downs 50kg 10 x 2
Felt really gassed after the top set of squats so wasn’t able to do much more. Wasn’t even able to finish FSL for 3 sets
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That is pretty cool man, rep pr on squats, they might be coming every week.
and not finishing FSL is not a bad thing. You push with everything on the to set.
And with some on the backoff
then assistance wich is just that assistance.
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Yeah, hopefully they’ll come every week! Thanks Mort!
Was thinking the same, so I wasn’t really that worried about the assistance. Really gonna focus on getting 5 clean full ROM pull ups for now, as well as 10 reps BW on dips, so I wasn’t worried about not benching today, as per 5/3/1 begginer’s template.
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11 May 2019
C2W1D2
Deadlift 70 x 5, 80 x 5, 90kg x 10 — 100kg x 3, 110 x 1, 120kg x 1
Was a little hyped up so I did all my working sets touch and go with a light tap on the floor. Oops…?..
Felt strong doing the top set so I played with weights I’m not supposed to touch yet. 100kg felt how it’s supposed to feel. 110 felt slow, 120 felt my back round, so I stopped there. Just for fun. Don’t think I’ll be doing this again any time soon. Ego felt really nice, but yeah, not a smart move.
Sumo 80kg x 5, 90kg x 5 x 2
Will be doing sumo in FSL instead of conventional for deadlifts. Dunno if this will be a good idea, but if I remember correctly, some of the coaches in elitefts advocate the sumo for athletes for quite a few reasons - hip strength and mobility to name a few. Anyway, I was thinking it’s less strain on my lower back after doing conventional, plus a little extra quad work. Will see how it goes. Dunno if this is a smart move or not, so call me out if it’s not a good idea.
OHP 30 x 5, 32.5 x 5, 37.5kg x 7
Side lateral raise 7.5kg x 10 x 3
Dips 5, 6, 6
Neutral grip pull ups 3 x 3, focused on getting lower, near to dead stop, so just did sets of 3
https://www.elitefts.com/education/coaching-education/sumo-pulls-for-athletes/
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If sumo is “good” your conventional deads will Fly off the floor.
If it’s “bad” your hips and groin will feel really shitty.
Will see about the DOMS tomorrow, then! 
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Dude, just focus on one style of pulling for now. At your skill and strength level you don’t need to be refining two ways of deadlifting. Technique gains are important in making the weight you’re able to lift climb up. Groove the shit out of the conventional deadlift, and for god’s sakes don’t worry about whether or not you’re pulling them touch and go. In a month you’ll probably be pulling 120 kg for a set of 5. Newbies get strong as shit very quickly.
Yeah, focus is still on conventional. Just doing them from time to time as variation for assistance. Got the idea from Wendler’s “Simplest Strength” template where you do another barbell movement as assistance to your main barbell movement
Btw, have you seen your biopsy results yet? Although I got a feeling it’s gonna come back normal
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When I was messing around the other day with 120kg
lats were really sore the following day. A really good kind of sore
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