Saturday
- 2.5 Mile Ruck (50lb)
1 Like
Sunday
- 2.5 Mile Ruck (50lb)
1 Like
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Week 4: (January 23-27, 2023)
Monday
- Squat:
- 1x5 @ 70% (280lb)
- 1x5 @ 80% (320lb)
- 5x5 @ 90% (360lb)
- Press:
- 1x5 @ 70% (140lb)
- 1x5 @ 80% (160lb)
- 1x5 @ 90% (180lb)
- AMRAP @ 70% (140lb) 14
- Chins: 100 reps (20x5)
- Band Pullaparts: 100 reps (5x20)
- Dips: 100 reps (20x5)
2 Likes
Squat-Chin-Dip, Squat-Chin-Dip, Squat-Chin-Dip… nice half way done
Phuk! Press-Chin-Dip, Press-Chin-Dip, Press-Chin-Dip….
2 Likes
Wednesday
- Trap Bar Deadlift (Low Handle):
- 1x5 @ 70% (310lb)
- 1x5 @ 80% (350lb)
- 3x5 @ 90% (390lb)
- Bench Press:
- 1x5 70% (220lb)
- 1x5 80% (255lb)
- 5x5 @ 90% (285lb)
- KB Rows: 5x20 (55lb)
- DB Curls: 100 reps (30lb) (6x15, 1x10)
3 Likes
Thursday
- 2.5 mile walk (50lb)
2 Likes
Saturday
- Squat:
- 1x5 @ 70% (280lb)
- 1x5 @ 80% (320lb)
- 1x5 @ 90% (360lb)
- 1x20 @ 50% (208lb)
- Press: 12x5 @ 60% (120lb)
- Weighted Chins: 5x5 (45lb)
- Face Pulls: 100 reps
- DB Shrugs: 100 reps (90lb)
Usually this is a Friday workout but I took the night off and got a delicious ribeye with the wife. No regerts.
3 Likes
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Week 5: (Jan 30-Feb 3, 2023)
Monday
- Squat:
- 1x5 @ 65% (260lb)
- 1x5 @ 75% (300lb)
- 5x5 @ 85% (340lb)
- Press:
- 1x5 @ 65% (130lb)
- 1x5 @ 75% (150lb)
- 1x5 @ 85% (170lb)
- AMRAP @ 65% (130lb) x15
- Chins: 100 reps (20x5)
- Band Pullaparts: 100 reps (2x40, 1x20)
- Dips: 100 reps (20x5)
2 Likes
Wednesday
- Deadlift:
- 1x5 @ 65% (285lb)
- 1x5 @ 75% (325lb)
- 3x5 @ 85% (370lb)
- Bench Press:
- 1x5 @ 65% (205lb)
- 1x5 @ 75% (235lb)
- 5x5 @ 85% (270lb)
- KB Rows: 5x15 (55lb)
- DB Curls: 5x20 (25lb)
2 Likes
Friday
- Squat: 14” Camber Bar
- 1x5 @ 65% (260lb)
- 1x5 @ 75% (300lb)
- 1x5 @ 85% (340lb)
- SSB 1x20 @ 65% (260lb)
- Press: 15x5 @ 65% (130lb)
- Weighted Chins: 5x5 (21lb)
- Face Pulls: 5x20 (#2 Band)
- BB Shrugs: 5x20 (215lb)
2 Likes
Saturday
- 2.5 Mile Ruck (50lb)
Beautiful morning!
2 Likes
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Week 6: (February 6-10, 2023)
Tuesday
- Squat: 14” Camber Bar
- 1x5 @ 75% (300lb)
- 1x5 @ 85% (340lb)
- 5x5 @ 95% (380lb)
- Press:
- 1x5 @ 75% (150lb)
- 1x5 @ 85% (170lb)
- 1x5 @ 95% (190lb)
- AMRAP @ 75% (150lb) x10
- Chins: 100 reps (20x5)
- Band Pullaparts: 100 reps (20x5)
- Dips: 100 reps (20x5)
3 Likes
Took a couple extra days off due to sore adductors (again). That seems to be my muscle that lags in terms of recovery rather than possibly the more typical low back / Erectors. My erectors have been beat down for years doing SLDL when I thought I was deadlifting normally (lol). I guess they now learned how to put up with the abuse. But my hamstrings are spoiled lil bitches.
Anyway…warming up and forgot how much this song kicks ass.
1 Like
Wednesday
- Deadlift:
- 1x5 @ 75% (325lb)
- 1x5 @ 85% (370lb)
- 3x5 @ 95% (415lb)
- Bench Press:
- 1x5 @ 75% (235lb)
- 1x5 @ 85% (270lb)
- 5x5 @ 95% (300lb)
- KB Rows: 5x20 (55lb)
- DB Curls: 5x20 (25lb)
4 Likes
Think Bench Press 5x5 @ 300lb is a new PR for me. Think most I tried previously at 5x5 was 285.
Did it while super-setting with 5x20 KB row and bicep curl (big deal but yay anyways). Progress is progress
2 Likes
Beside the bench PR has everything else been progressing?
Yeah everything has been feeling good. Not sure where I would be in terms of a 1RM on anything at the moment but I think I am gonna keep running various 5/3/1 for awhile and sticking with the Training Max I am currently working with. After this week I will add +5lb upper / + 10lb lower and keep working. See if I can bring my TM’s up to my previous 1RM’s and then try to see what I can do.
2 Likes
Sunday
- Squat:
- 1x5 @ 75% (300lb)
- 1x5 @ 85% (340lb)
- 1x5 @ 95% (380lb)
- SSB 1x20 @ 70% (280lb)
- Press: 12x5 @ 75% (150lb)
- Chins: 5x5 w/ 2x Chain (42lb)
- Face Pulls: 5x20 (#2 Band)
- DB Shrugs: 5x20 (90lb)
Monolith complete. Time to carve away the useless bodyweight, but hold onto as much muscle/strength as possible.
6 Weeks …BW ~225 → 235lb. Not sure about exact strength increases, but not too worried about it either. I feel stronger than 6 weeks ago and rather than pushing my body further to find out exactly how much, I would rather keep this progress rolling on. I am going to keep moving forward with 5/3/1 templates/methods for a time using my current TM +5/10lb each cycle.
This coming week I will test TM’s for use in next cycle…pretty sure they are fine. Then take a week off for some work travel.
After that…Playing around with the thought of using BBB on supplemental lifts, but perhaps variations of the main movements. I think Jim frowns upon this (currently reading Forever), but doing 5x10 of the same damn stuff you just did 5/3/1 sets on seems too damn boring. If I am trying to cut weight maybe I am better off using FSL 5x5 or SLBBB 3x10…guess I will find out in a couple weeks.
2 Likes
A1: Bench Press
- 45x10, 135x8, 185x5, 225x3, 275x3, 295x2
- 320lbx5
(TM looks good)
A2: Band Pullaparts 3x12
B1: Press
-45x10, 95x8, 135x5, 155x3, 185x2
-205lbx4
(TM is a bit heavy…doing another cycle at 200lb)
B2: Facepulls 3x12
C1: DB Rollbacks 3x12 (40lb)
C2: Chin-Ups 3x7
D1: DB Incline Press 3x12 (60lb)
D2: DB Incline Row 3x12 (60lb)
2 Likes
Back at it folks. Next 12 weeks will be devoted to cutting bodyweight from 235lb to wherever I can get.
After much thought, I am going to use 3 cycles of “5/3/1 and Bodybuilding”. It’s a program on Jim’s blog that is basically 5/3/1 OG with specific body assistance exercises that resemble a bro-split.
My thought is the 5/3/1 sets will be used to push strength and the assistance will target all the muscles of the body each week with the ultimate goal of hanging onto as much strength (and by extension muscle) while operating in a calorie deficit. If I miss my calorie target for a day and go over well then maybe I will build some muscle as I don’t plan on letting my foot off the gas pedal all that much.
I do hate not eating my carbs (love them!) but will see how it goes for a bit without them.
2 Likes