In addition, being condemned to be free really sucks when you realize you are choosing to do sets 8 through 10.
2 Likes
I had time for a quick workout last night (~45mins), so I took a workout from the 5th Set book by Swedeā¦because I like shiny things.
5th Set - Bench
Flat Bench
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 2
270lbs x 6
I wasnāt displeased with this. Although, I have one lifting buddy who just hit 315 x 6 and another who hit 315 x 8, so I have some work to doā¦
Floor Press
155lbs x 15
155lbs x 15
Side Delt Raises
35lbs x 10
35lbs x 10
Rear Delt Raises
15lbs x 10
15lbs x 10
Good little workout, exactly what I needed for this evening.
I think we are in a place now (house chaos is settling, our son is sleeping much more consistently, my wife has transformed into a SuperMom, etc) where I can designate 3 days per week to lifting again without negatively impacting other life priorities.
Deep Water is going to remain on my āTo-Do Listā, but the workouts take a little too long, recovery requirement s a little too much, and I canāt commit to 4 day/week of lifting at this time. Yeah, yeah, Pwn would have found a way, but Iām much more human than him.
5th Set is looking attractive right now. 3 days/week, should be able to get each workout done in <1hr, powerlifting/strength focus, and I have the book. You may be seeing me begin this program going forward.
Iām hoping to catch up on some logs again sometime soon!
9 Likes
5th Set - Squat Micro 1/Meso 1
Back Squat
135 x 5
185 x 5
225 x 5
275 x 2
315 x 2
375 x 2
375 x 2
375 x 2
375 x 2
375 x 6
Been awhile since Iāve had this much weight on my back, felt gooood. Could have pushed a few more reps on my AMRAP but back was a little angry after sitting all day at work so I played it smart. Still easing back into training before I go all out.
Banded Pullthroughs Green Heavy Band
10
10
10
10
10
BB Rows (OH)
185 x 12
205 x 12
1-Arm DB Rows
100lb DB x 15
100lb DB x 15
BB Shrugs
205lbs x 15
205lbs x 15
DB Calf Raises Holding 90ās
15
15
15
15
So far I would definitely consider these types of workout to be right in my comfort zone. Push the main lift with lower reps, hit a supplemental lift for a little volume, and then hit some assistance (similar workout structure to 5/3/1).
4 Likes
5th Set - Bench (2) Micro1/Meso1
Wide Grip Bench (middle fingers on rings)
45 x 10
135 x 10
175 x 25
175 x 20
Will be keeping this weight until I can get 2x25, then upping 5lbs.
Rolling Triceps
35lbs x 12
35lbs x 12
Cable Triceps Extensions
50lbs x 25 overhand
50lbs x 25 overhand
50lbs x 25 underhand
50lbs x 25 underhand
Band Pullaparts
3 x 30reps
Nice quick Sunday morning workout. Wide grip caused a little discomfort in my left shoulder. I may bring my grip width in a tad. It is prescribed as 2 fingers wider than comp grip. My comp grip is thumb length from smooth, which is inside the rings, so next week Iāll likely do pinky or ring finger on rings as my wide(r) grip.
6 Likes
5th Set Deadlift Micro1/Meso1
Deadlift - sumo
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
405 x 3
405 x 3
405 x 3
405 x 3
All good clean, quick reps. This current cycle is a speed/technique cycle for DL, so the %'s will be lower than other lifts.
Rack Pulls - below knee, second hole from bottom
405lbs x 3
405lbs x 3
405lbs x 3
Banded Pull Throughs - green band
15
15
15
Pullups - on hanging TRX handles
10
10
Pullup strength is poo poo right now.
Hammer Curls
35lbs x 12
35lbs x 12
6 Likes
Nice work mate. Howās general life these days ?
Thanks Simo.
General life is going well thank you. Our boy is back to sleeping through the majority of the night, which makes a huge difference. Work is crazy busy right now (which is where I would often catch up on training logs) but fortunately that typically doesnāt translate into more hours worked. Our house (pre-fab) was supposed to be placed on our foundation this morning, but the moving truck got stuck in our field (it has been raining for the last 24hrs), so they are going to come back next week when the ground has a chance to freeze up again. Lots of work on the house yet before we are able to move in.
Iāve noticed some hip pain starting since being back to work, a lot more time sitting on my butt then when I was off. I need to be better about working on mobility. I may start trying to do some short little yoga sessions throughout the week to try and loosen up. Thanks for checking in! How are things with you?
1 Like
Other than the house part my life is very similar right now. It is very busy at work leading into Christmas and just as busy at home with the family. We are coming into summer now, with the kids summer school break coming up at the end of December. It will be a bit challenging juggling work and the kids as this is the first year my wife is going to be working 3 days week. I will take a few days off here and there to spend with the kids which will be a nice break.
I know exactly what you mean about sitting too much making your hips jacked up. Pretty sure my lower back problem, which stems from tight hips and glutes is directly related to how much time I spend sat on my behind at work.
Its really good to hear your son is sleeping well again, it make such a huge difference to every part of your life when you get some good sleep.
1 Like
Nov 29, 2019
5th Set - Bench Micro 2/Meso 1
Flat Bench
275lbs x 2
275lbs x 2
275lbs x 2
275lbs x 2
275lbs x 6
On the bright side, Iāve lost so much strength that linear progression is going to work again (+5lbs from last week, same reps). Woot woot.
Floor Press
155lbs x 15
155lbs x 15
These felt a hair easier than last week.
Side Delt Raises
35lbs x 10
35lbs x 10
Rear Delt Raises
15lbs x 12
15lbs x 12
Bonus Work:
I had the time and energy, so I tossed in a few extra movements.
DB Flyes
50lbs x 10
50lbs x 10
Cuban Press
25lbs x 8
25lbs x 8
Cuban presses seem to torch my entire shoulder girdle(?), Iām sure there are some weaknesses in my shoulder that these are good for.
I was planning on hitting my squat workout yesterday, but we had a pretty big snow storm and I decided to stay off the roads. Probably a wise decision as there were multiple vehicle pile ups in my area, one resulting in a fatality unfortunately. It was still slick this morning heading to work, but much better than yesterday. Squatting tonight.
3 Likes
Although it might not make you the best at Olympic lifting, it will make you strong. Usually the people with ass technique are brutally strong, and if you can clean 315+ with atrocious form, youāll be plenty strong imo.
Obviously, if being better at cleans and oly lifting is the goal however, youād fair better doing sets of 1-3. Just my $.02. I also share a love of deep water and Jon Andersen (albeit no where near @T3hPwnisher), so Iām a bit biased in my thinking.
2 Likes
I agree, but if I hurt my back atrociously cleaning 275lbs, it doesnāt bode well for the longevity of this intense program!
I like the looks of Deep Water (In a āthis shit is insaneā kinda way), and respect Pwnās opinion on training so I decided to dabble. It is still on the list, but not until I can commit to it.
Appreciate the support for the program though, Iāll try to remember to toss you a tag when I decide to give it a run!
2 Likes
5th Set Micro 2/Meso 1
Squat
45 x 5
135 x 3
225 x 3
275 x 3
315 x 2
380 x 2
380 x 2
380 x 2
380 x 2
380 x 7 - +5lbs, +1 rep from last week
Squats felt pretty strong. Weight felt heavy on the unrack, but not bad once I started the squat.
Banded Pullthroughs - green band
10
10
10
10
10
I wasnāt really sure what these were going to bring to the table, but they seem to light up my hips and lower back. I am doing these twice a week (on squat and deadlift day) and touch wood my hips have started to feel less tight and achy. I can manipulate my foot position/width to target different parts of my glutes/hips where I think I have some weakness that keeps popping up as pain.
BB Rows - overhand
185 x 12
205 x 12
DB Rows
100lbs x 15
BB Shrugs
205 x 15
205 x 15
DB Calf Raises
100lb DBs x 10, 10, 10, 10, 10
Supersetting my assistance had my lungs burning, boy am I out of shape. Workout was done in under 40mins.
4 Likes
Oh for sure man! I definitely get that. I was more so for pushing the weight on the clean pulls because youāll have to go light on the cleans. I think the most I ever hit was like 160 and my forearms, hands and traps were toast. I was just saying the 315 clean because no one cares what you can clean pull. Haha but I definitely understand not having the time or effort to commit to deep water. I was always dead after my sessions and working or school after them was horrible every time. Having a little one running around on top of that makes it that much harder.
1 Like
5th Set - WG Bench Micro 2/Meso 1
Wide Grip Bench (ring finger on rings)
45 x 10
135 x 10
175 x 25
175 x 20
Same as last week. My left shoulder isnāt a fan of high rep bench work.
Rolling Triceps
35lbs x 15
35lbs x 15
35lbs x 15
Cable Triceps Extensions
50lbs x 25 overhand
50lbs x 25 overhand
50lbs x 25 underhand
50lbs x 25 underhand
Band Pullaparts
4 x 30reps
2 Likes
Skipped a good chunk as Iām way behind, but everythingās looking good, as usual, still making me feel bad about myself 
1 Like
Hey De, things are good man. Busy, but good. Being a new Dad sure takes a lot of time and energy as you know! Hope all is well with you and the fam.
5th Set - DL Day Micro 2/Meso 1
Popped into my coachās gym for this lift on Saturday morning.
Sumo DL
45 x 10
245 x 3 (threw the 100lb plates on)
335 x 3
425 x 3
425 x 3
425 x 3
425 x 3
425 x 3
Reps felt pretty light which was a welcome surprise. My strength might be starting to make its re-appearance.
Block Pulls - below knee
425 x 3
425 x 3
425 x 3
Reverse Hypers
360lbs x 15
360lbs x 15
360lbs x 15
360lbs x 15
NG Chins
12
12
Hammer Curls
40lbs x 12
35lbs x 12
Rear Delt āScarecrowsā - red mini bands
15
15
15
Good quick session, nothing significant to report. Waking around 220lbs these days, and fluffy.
3 Likes
Love the fluffy definition. Based on that I must be flocculent.!!
3 Likes
Wow I havenāt been in this log for forever and I really donāt know why!! Shame on me!
I hope everything is good on your end mate. What have you been up to? Still pursuing powerlifting at the moment? How is your back feeling these days? How is the family? Iāll try to read up a bit more in time.
Anyways all the best over to you in Canada, eh.
2 Likes
Haha, thanks for popping in man! Iāve been semi-absent on the forums recently, so I havenāt been the most exciting member at the TNation party.
Things are good; we just had our first child (son) who is now 5 months old, and am still in the process of building our forever home (many complications and delays along the way but fortunately we are still on budget!), so things are great, just BUSY!
Training has been put on the backburner, but I definitely intend on doing another PL competition, hopefully in 2020. Iāve recently started lifting again more consistently (~3x per week), so it has felt nice to get back into a bit of a routine again. Strength is down a bit and physique is a little soft, but nothing Iām too concerned about. I have a feeling it will all come back rather quickly.
Hope all is well with you man, Iāve been slowly catching up on a few logs, and yours is on my list! Usually I can skim logs at work, but I took a lot of time off when our son was born and Iāve been getting slammed since being back.
2 Likes