Well just grabbed a cute little deadlift rep PR.
More details to follow:
10 Likes
500x15 (!). Animal.
1 Like
02/12/2021
W2D4 5/3/1 PFLP
Deadlift
225 x 5
315 x 5
365 x 5
425 x 5
500 x 15 ā Rep PR
365 x 5 x 3
My top set for the day was supposed to be 480lbs, but decided to load up with 500lbs since I had done a few AMRAPs with 500lbs (April - 10 reps, May - 11 reps), so I could see where I was at. Strapped into the set with 12 reps in mind. I decided to use straps for the set so I could just focus on pulling. Once I hit rep 3, I noticed my belt laying over my dumbbell rack in front of me. I had a brief āoh, shitā moment, but decided to go for that rep PR anyways. 12reps came with relative ease (never mind some of those soft lockouts), and since I like nice clean rep numbers I decided to push for 15.
Ab wheel: 20, 20, 20
Dips: 20, 20
Chins: 10, 10
5 Likes
Iām a bit rough on my mathematical conversations, what is 500x15 sumo in conventional? Like 375 x 3?
All kidding aside that was bad ass. Looked super smooth and easy too
6 Likes
This was good, Iāll admit you had me smirking at the computer screen.
02/13/2021
W3D1 Bench1 PFLP
Bench
135 x 10
185 x 5
225 x 5
275 x 5
315 x 1 x 5
Between sets:
Facepulls:
34
33
33
Goblet Squats:
80lbs x 20, 20
Pullups:
5
5
5
Db Rows:
100lbs x 12, 12, 12
1 Like
02/17/2021
W4D2 5/3/1
Squat
135 x 5
225 x 5
315 x 3
365 x 5
405 x 5
455 x 5 ā This set was harder than Iād like to admit.
Dips/chins/ab roller between sets.
A bit of a lazy workout, just jumped into the weight room and got the main work done. That top set took a lot out of me. A rushed warmup, I didnāt even bother throwing shoes or knee sleeves on. Head wasnāt in it, but it was better than nothing at all.
2 Likes
02/19/2021
5/3/1 W3D2
Bench
135 x 10
185 x 10
225 x 5
275 x 5
315 x 1 x 5
315 x 2
DB Rows
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10 x 5
Triceps Rope Pushdowns
50 x 15 x 3
Ab Wheel
15 x 3
2 Likes
3 Likes
5/3/1 W3D4
Final Day of this cycle of 5/3/1 5x5 FSL. Iām feeling a little nervous about BBB Beefcake. That 5x10 FSL is going to dig a lot deeper than Iāve been with training in quite awhile. Iāll need to do a much better job in the recovery department to be successful on this program.
Deadlift
135 x 5
225 x 5
315 x 5
365 x 3
425 x 5
475 x 5
535 x 5
425 x 5 x 5
45mins up to this point, the following assistance work took me 12mins
Dips
20
20
20
Facepulls
34
33
33
3 Likes
02/25/2021
5/3/1 BBB Beefcake D1W1
Bench
135 x 5
185 x 5
205 x 5
235 x 5
275 x 5
205 x 10 x 5
Dips
20
20
20
Facepulls
34
33
33
02/27/2021
5/3/1 BBB Beefcake D2W1
Squat
135 x 5
225 x 5
275 x 5
305 x 5
355 x 5
395 x 5
305 x 10 x 5 (BBB sets completed in 20mins)
Dips
20
20
15+5
Chins
10
10
10
10
10
2 Likes
02/28/2021
I Woke at 4:45 am from a phone call from work. They thought I was on call this weekendā¦, decided to get my workout done rather than grab an extra hour of sleep. I may have chosen sleep if this were a deadlift workoutā¦
5/3/1 BBB Beefcake W1D3
OHP
95 x 5
115 x 5
140 x 5
160 x 5
190 x 5
140 x 10 x 5
Last two sets were testing the endurance of my delts. They were very fatigued by the end of those BBB sets.
Ab Wheel
10 x 5
Hamstring Banded Curls
Red mini x 50 x 4
Split Squats
BW x 10 x 3
Chose to add some banded hamstring work because Iāve been dealing with a tweaked hip/lower back since my last deadlift workout. It seems that sumo is taking its toll on my hips again. Last time I added some extra hamstring work, it seemed to help. Hopefully this is the case this time around.
I am considering an adjustment for my deadlifts right now because of my hip situation. I may drop my TM and do conventional DL to change it up and see if I can smash some weaknesses for a bit. Some conventional DL volume at a lower intensity could serve me well.
Are you running the program 5/3/1 or 3/5/1? I went with the latter.
Iām running it 5/3/1.
No real reason other than I used the Excel template that a Reddit user created and posted in the ā6 Month Program Partyā, and that is the order of percentages that they used.
Would you recommend 3/5/1 over 5/3/1, or prefer it for a particular reason? (I missed it if it was recommended in the Beefcake article)
I like 3/5/1for this style of program because it gives you a micro Deload leading into the 1s week so you can crush it. BTM taught me the value of that.
1 Like
Good point, I may employ the 3/5/1 programming into weeks 4-6 of this program. Thanks for popping in and providing some feedback.
1 Like
Some good training in here and you are looking hench as always. Howās life?
1 Like
Hey Simo, thanks for stopping in.
Life is good but busy, thanks. Work is going well, my wife and young lad are doing great, so it is hard to complain these days.
I see youāre bouncing back into a groove now with training. Hopefully everything is healed up and this new block goes well for you!
2 Likes
Yesterdayās recovery/rest day:
30min massage focused on hamstrings, adductors and a little bit of lower back
10min on AirDyne using only legs, slow pace
Deadlifts tonight.
03/02/2021
5/3/1 BBB Beefcake W1D4
Deadlifts
135 x 5
225 x 5
330 x 5
385 x 5
435 x 5
330 x 10 x 5
I decided that Iām going to pull conventional for this block. I used a conservative TM(510lbs: 600lb 1RM x 0.85), as it has been a while since Iāve done strictly conventional for a training block.
Those sets of 10 were work. Lower back pump was pretty intense, I could barely stand up straight after the last set.
Dips
20, 20, 20
Facepulls
Red mini x 100
Diet has been sub-par. My meals are healthy, but the snacking and occasional adult beverages have been my weakness right now.
3 Likes
03/04/2021
5/3/1 BBB Beefcake W2D1
Bench
135 x 5
185 x 5
215 x 5
250 x 5
280 x 5
215 x 10 x 5
Not overly difficult BBB sets. My right shoulder doesnāt care for benching, no pain, just an overall not a comfortable movement for me.
T-Bar Row
45 x 10
90 x 10
100 x 10 x 5
Split Squats
10 x 5
Ab Wheel
15, 15, 15, 15
2 Likes