As a side note: I have been feeling a little more DOMS than I usually do but then realized that I havenāt been supplementing with creatine now for over 2 weeks. I just re-introduced creatine today and also added L-Glutamine hoping to help with muscle recovery.
No weigh in, no yoga. Front squats with BBB (10x5) deads tonight. Plazma will be used for that nonsense.
Breakfast
2 scoop vegan protein in almond milk
Banana
All the coffee
Lunch
Spaghetti Squash
Tomato Paste
Cucumber
Beets
All the coffee
Pre-Workout
Banana & PB
Bowl of Vector Cereal with Almond Milk
Post Workout/Dinner
Banana and PBā¦lots of PB
Spaghetti Squash, tomato paste, garlic, seaweed, spices, chic peas, black beans, tofu noodle things and beets. This was solid.
Totals Cals2,328 C304 F78 P110
WORKOUT Warmup - 3 Rounds of:
Bar Hangs
3rd World Squat
Handstands
30lb DB Swings x 10
Front Squat
135 x 5
185 x 5
205 x 5
245 x 5
275 x 5
205 x 12
Deadlift (semi sumo)
135 x 5
225 x 5
275 x 10reps x 5 sets (all no straps double overhand, beltless)
This upsets me even more. I could probably, maybe get through 115 for ten sets of five. No way five sets of ten. I could probably do double that with benching lol. I wish I didnāt neglect overhead work for so long.
Honestly, I have just been extremely lucky when it comes to overhead pressing. I didnāt start working it hard until I began 5/3/1 and it became a āmain liftā. That would have been the end of 2014/start of 2015 or so.
Even then I started out with a max strict OHP at like 215lbs or so with very little practice. I spent enough time on the bench, and I think Iām one of the few people who feel that when their bench goes up so does their OHP. A lot of people find a correlation with an improved OHP and a stronger bench, but I guess Iām the exception!
You probably still have a correlation; differences between you and I (hopefully not incorrectly assuming thatās what you meant) is probably heavily based on technique. Besides, our benches are real close, youāre probably outdoing me at the moment. Iād much rather have a good bench and a stellar OHP than a good bench and a crummy OHP
Yeah, I definitely think technique is the main driver here. Iām trying to do my lighter work a bit more upright than I do my max effort work.
I can lean back, press and grind quite well at OHP. This isnāt optimal for my back and sort of puts me in a vulnerable position so Iām doing my best to drive my head through once the bar clears my face when doing my rep work. Definitely targets a different part of the shoulder.
It has been a LONG time since Iāve prioritized bench press. I did manage to hit 375lbs at the beginning of this year. It would probably be wise of me to run a bench peaking program for a cycle or two and see if I can hit a 400ā¦well who are we kidding, 405lb bench. I could rest my hat on a 405lb bench for a lifetime lifting career max.
Now that Iām talking maxes, I think some lifetime gym max goals would be as follows:
Bench: 405lbs (Current 1RM 375lbs (+30lbs))
Squat: 585lbs ā Iām sure once I reach here, 600lbs will be a must (Current 1RM 520lbs (+65lbs))
Deadlift: 675lbs ā Similarly, if this falls, a 700lbs deadlift might pop on the radar (Current 1RM 605lbs (+70lbs))
OHP: 315lbs (Current 1RM 255lbs (+60lbs)) ā I feel like this is the one that will cause me the most grief. I should shoot for 300lbs but I canāt shoot for a lifetime max that uses 2.5lb plates. Thatās just embarrassingā¦and 295lbsā¦well thatās not a pretty number. I have a little bit of OCD when it comes to plates on the bar.
This weekendās nutrition was sub par. Beer, chips and ice cream were on the menu more than once. Itās the tail end of summer and lots of weddings and parties are upcoming. Life is quiet busy between finishing off some house renovations, working on some additional professional development and doing a bit of a cleanout of our house (we are storing a LOT of useless shit). Iāve been trying to force my training and looking for ways to make it more exciting, but I think the smart thing here is to have it take the back-burner for a bit.
What does all this mean??? Triumvirate.
Going to continue with the 5/3/1 but Iāve been cutting my workouts short and skipping assistance. Iāve been doing BBB so the supplemental takes a bit of time to complete (for meā¦I like my 45min workouts). I think Iāll get a bit more out of my workouts hitting the main lift hard then doing two assistance exercises rather than pounding the main lifts twice per week (via main lift one day and supplemental on the opposite dayā¦if that makes sense to anyone but me). So this will be week 2 of 5/3/1 but just switching up templates. So 3ās week beginning tonight. It looks like life will start winding down at the beginning of November (when Iāll be off training for a week at the hunting camp). Then I should be able to ramp up the intensity through the winter after deer hunting is over.
My wife and I have been eating vegetarian meals when eating at home but have just been eating whatever is served at all of our friend/family events. (Wifeās bday, horseshoe tourney, Sunday football tailgater, dinner with my pal and his new ball-and-chain, etc).
No bodyweight measurements until tomorrow. Feeling good and not looking bad.
This is why I now do this ā3 lifts a dayā for 5-6 days a week. You can get A LOT of work done with a few exercises and spread it out. Plus Iām in and out of the gym in under 45 minutes. I figure if you keep the volume high on the assistance lifts you going to keep gaining!
Ya man, for the bulk of my lifting career Iāve trained pretty minimalistically. I find hitting fewer exercises for more sets/reps or higher intensity better for me than spreading it across a laundry list of movements. Iāve tinkered with some bodybuilding programs, conjugate and more; and while seeing good progress on those programs, I just couldnāt get the enjoyment out of them for as long as I can by keeping it simple.
Iām a lazy lifter and the less equipment I need to set up/move around to start an exercise, the better.
Log Clean and Press - Clean once, press away
80 x 5
130 x 5
150 x 5
170 x 3
190 x 3
220 x 1
240 x 1
260 x 1 ā Wasnāt pretty, but it is a log PR. Thanks for the push @brady888
170 x 10 (5 strict, 5 push)
SUPERSET Dips - BW
15reps x 5 sets (these were pretty tough, looking forward to getting them back into my rotation)
Nice going man. Is the log one of your main lifts, or are you going with a Beyond/training maximally sort of approach for the lift you choose for the day?
If so, im approaching it similarly, work up to a daily max/pr then hit some down-sets and assistance
