Went with a Catahoula Leopard pup, I’ve got a 7 year old female which my daughter stole, lol, and I just love the breed. I stay alone 90 percent of my life minus work so they’re great companions.
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Deadlift week 4
45.135.185X5
235X3
275X3
315X3
335X1
365X1
3X3 315#
SSB squats superset with 10 hanging knee raises
5X5 125#
Suitcase DL with farmers carry bar?
3X8 per side 70# + bar weight
Good slow methodical DL day, nothing too heavy. If I was going to use RPE, nothing above a 7. DL is slow off the floor, but explosive about mid shin on up. Probably need to do deficits or snatch grip? to help the bottom.
Didn’t have to work today, so I could take my time and really enjoy it instead of having to push time. I think that’s crucial to my DL days.
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We are fostering a puppy for Australian border force (customs) at the movement. It is a black Labrador called Joey. We got him at 9 weeks and will have him for 12-18 months before he hopefully passes and goes off to be a sniffer dog. He is a great time waster and a lot of fun. Very affectionate but also very bitey right now !!
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Aren’t they all? Lol, mine chew deer antlers nonstops
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Press Rehab?
45X10X2
60X5
70X5
80X5
90X5
100X5
Bench
45X5
95X5
135X5
155X5
175X5
None of these felt good, redo
135X5
155X5
175X5
Still not great
135X10
Superset
Tricep extension 2 ropes
50 reps 70# 20-15-15
Cable curls
50 reps 55# 20-15-15
Great arm pump
Lat pulls
50 reps 80# 20-15-15
Seated rows neutral grip
50 reps 80# 15-15-10-10
Conditioning
Treadmill for 30 minutes, walk, jog, run, sprints, all mixed in. 2.2 miles heart rate up to 176 down to 125 in 5 minutes. Shin splint in left leg only, side split during sprint at 24 minute mark, then just walked the last 6 minutes. All in all not horrible, but not really enjoyable either.
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Squat week 5
45.135.155.185X5
205X5
235X5
265X5
285X3
315X3
Able to get my grip a little narrower than a week ago, some discomfort, but not much more than a static stretch.
Good Mornings
4X10 115#
Leg Press
3X15 135#
Reverse Hypers
3X10 50#
Not sure where I’m supposed to feel reverse hypers, but it’s at the top of my butt and very bottom of my back, think tailbone. Going to keep this set of accessories for a month or so and see how it translates.
Cardio 12 minutes jog, walk, run, sprint for 9 minutes walk last 3. .93 miles heart rate 172 down to 138 by the end.
All done in 1 hour 10 minutes.
Back to work tomorrow on nights so need to keep the workouts sub 75 minutes which is doable if I stay on track.
Press week 5 lowered TM for rehab
45X10 2 sets
60X5
70X5
80X5
90X5
105X10
No pain, but probably shouldn’t have done 10 on that last set.
BBB Bench
45X5
95X5
5X10 135#
3 pull-ups after every single set of pressing and bench. 14 sets. 42 total reps.
The end, lol. Legs were too sore for any cardio, plus I walk probably 2 miles a night now that I’m back at work.
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Took today off due to fatigue. Cumulative leg soreness over the last 4 days meant no DL today. I don’t do a traditional certain day of the week approach, rather I take days off as needed for recovery and string multiple days in a row when I’m feeling good. So we shall see what tomorrow feels like. Food and water intake have been above average for me so hopefully 1 off day will leave me refreshed to string 3-5 days together. There’s only 5 days left in this 6 week block, then some sort of deload, then the ADD challenge.
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Deadlift week 5
45.135X5
225X5
255X5
285X5
315X3
345X3
365X1
SSB Squat
5X5 130#
Superset with 5X10 hanging leg raises
DL was pretty fast paced because I was spotting someone on bench between sets. No set was more than 90 seconds apart. I narrowed my stance maybe 2 inches and think it felt a little stronger. I feel like my frame almost sets up for a narrow stiffish leg DL. Squats were better now that I’ve worked with the SSB a couple weeks. Going to keep progressing these on 5X5 until it stalls then maybe back down the weight and work 3X8 back up. No cardio today as I’ve been monitoring my movement at work and it’s actually 5+ miles per night.
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Bench week 6
45.85.105.135X5
155X5
175X3
200XAMRAP
8 reps that’s a rep pr, previously 205X4
225X3 ties rep pr
255X1 lifetime pr, a little sticky half way up
Did 4 pull-ups after every set except the last one so 32 total reps, pull-ups progressing nicely.
That’s the last bench session of this block. I definitely feel like it’s been a great strength improvement. I think 265 is there on a day I’m fresh and don’t push an AMRAP, lol. Excited to be moving in the right direction. Pivot/deload next week and onward to 315#.
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Nice bench PRs mate and Tate is beautiful.
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Squat week 6
45.135.155.185X5
235X5
265X3
295X3
335X3
365X2 All time PR
Good Mornings
4X12 115#
superset with 10 hanging leg raises
So pleased with today’s session. Don’t know what else to say, except my programming is working.
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Press week 6
45X10 2 sets
65.75X5
90X5
105X3
115X5
135X5
Floor Press
5X10 95#
Not bad for a month after my wreck, subpar sleep this week, and feeling generally rundown today. Plan is to pull 415 tomorrow then pivot to my next block of 5/3/1.
Tried out floor press today because I am thinking about putting it in my next block. Tried different grips and different leg positions, knees up an flat. I don’t love it, but maybe it’s just new and I need to learn it. Still writing my programming out, will see where it fits in.
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Deadlift week 6
45.135.185.225X5
255X5
285X3
320X3
375X2
425X1 PR
Officially the end of 6 weeks of 5/3/1. 425 moved a lot easier than I expected, so I took my small PR and get ready for the next block. Also today I did everything up to 320 from a 1” deficit. Going to keep that in my programming for the next block to make sure the next PR comes off the floor as easy. Really happy that I bettered all 3 main lifts without having to amp myself up for any of the PR attempts. This may be the first time in my training history everything felt calm and methodical. I really enjoy lifting like this as it leaves no expectations daily or disappointment. Going to take 2-3 full days off as I don’t feel a need for a week long reduction in weight and/or volume.
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Congrats on all the PRs! What do you think had been the most beneficial aspect of your program?
Probably consistency and frankly just doing the work. Most days I did main lift/supplemental lift/accessories, however when I didn’t feel good I still went in and did my main work and got out. I didn’t use RPE per say, but I did listen to my body and pushed when I should and pulled back when I needed to.
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What I needed to read. Consistency - the lack thereof - has killed my improvement the last year or two.
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This is the best Kept secret in lifting shhhhhhh
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Thought I’d put my plan down in here for my next block which will be 3 cycles of 5/3/1 before a deload. It’s suppose to take 10 weeks but based on my love of frequency, it will probably be more like 8. Still taking 2-3 days off before I start but thought if anyone wanted to chime in, I’d be interested to hear opinions.
Bench TM 212 80%
Squat TM 320 87%
Press TM 126 80% based off rep calc max
Deadlift TM 356 83%
These are all just 5/10 pound jumps from my last block. If it ain’t broke, don’t fix it. Progressing every 3 weeks.
Bench
3/5/1
AMRAP capped at 8/10/5
Jokers only if feeling fantastic
BBB Floor Press
Tricep 50 cable reps
Bicep 50 cable reps
Horizontal row 50 reps
Squat
3/5/1
AMRAP capped at 5/8/3
1-2 Joker sets when it feels right
BBB RDL (this replaces good mornings)
Leg Press 3-5 sets of 10-15 reps
Press
3/5/1
AMRAP capped at 8/10/5
No joker sets
BBB CGBP
Not sure for accessories here just yet
Deadlift
3/5/1 all from deficit
No AMRAP
No Joker sets
SSL 3X3 no deficit
5X5 SSB Squat
I will continue to put pull-ups between all bench/press sets
Abs will be superset with all squat sets both lower days.
Cardio will continue to be as time allows but I will try to make “some” time for it.
I think that’s it, when I type it all out, it seems like a lot. But like always I’ll self regulate day to day on accessory work and cardio based on sleep/nutrition. Love to hear any thought.
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