Decent PR today. Chest is starting to cave down a bit, a combination of me getting near failure and not sitting quite far back enough at the bottom of the movement. Form is improving overall though, there will always be some mistakes on a 1RM.
Rack Pulls felt good today too.
Workout
Foam rolling, leg swings side-to-side and front/back
A) Squat
135 x 5
160 x 5
190 x 3
-work sets-
230 x 3
265 x 3 <-belt on but unclasped
295 x 3 <-fully belted
325 x 1
355 x 1 PR
B) Rack Pull
225 x 5
275 x 5
315 x 3
335 x 1
355 x 1 PR
365 x 1 PR
C1) Leg Press, close stance
5pps x 10 x 3sets
C2) Ab Whel
bw x 7, 7, 8
[quote]WhiteFlash wrote:
Looks good to me, dude. Know a ton of people have made great progress on 5/3/1, but one all out set doesn’t do shit for me. Give the extra volume a 2 month trial run and see what happens.[/quote]
Thanks man. Yeah, I’ve been hammering away at 5/3/1 forever because so many people have gotten stronger off it that it doesn’t make sense that I wouldn’t. But the fact is I hit a 250x5 bench when I first picked it up in October more easily than the 245x5 I hit 2 weeks ago.
Decent PR today. Chest is starting to cave down a bit, a combination of me getting near failure and not sitting quite far back enough at the bottom of the movement. Form is improving overall though, there will always be some mistakes on a 1RM.
Rack Pulls felt good today too.
Workout
Foam rolling, leg swings side-to-side and front/back
A) Squat
135 x 5
160 x 5
190 x 3
-work sets-
230 x 3
265 x 3 <-belt on but unclasped
295 x 3 <-fully belted
325 x 1
355 x 1 PR
B) Rack Pull
225 x 5
275 x 5
315 x 3
335 x 1
355 x 1 PR
365 x 1 PR
C1) Leg Press, close stance
5pps x 10 x 3sets
C2) Ab Whel
bw x 7, 7, 8
[quote]WhiteFlash wrote:
Looks good to me, dude. Know a ton of people have made great progress on 5/3/1, but one all out set doesn’t do shit for me. Give the extra volume a 2 month trial run and see what happens.[/quote]
Thanks man. Yeah, I’ve been hammering away at 5/3/1 forever because so many people have gotten stronger off it that it doesn’t make sense that I wouldn’t. But the fact is I hit a 250x5 bench when I first picked it up in October more easily than the 245x5 I hit 2 weeks ago.[/quote]
Everyone’s different, ya know? I did [or have done a few times] WS4SB and it generally hasn’t done shit but burn me out. But, as soon as I scale back, add a li’l volume and focus on gradual progression all of a sudden I start making progress. Worst case scenario you’re where you’d be if you stayed with what you’re doing, best case you add muscle and smash PR’s. Seems like a win/win from here, dude.
[quote]scj119 wrote:
I’ve been hammering away at 5/3/1 forever because so many people have gotten stronger off it that it doesn’t make sense that I wouldn’t. But the fact is I hit a 250x5 bench when I first picked it up in October more easily than the 245x5 I hit 2 weeks ago.[/quote]
I know a couple of people who did not make gains on 5/3/1. Some people (like myself) cannot make 1 RM gains by repping out at lower weights. If it’s not working for you, why not switch it up?
Sorry, for some reason the video is really shitty quality. Brand new phone too. Sigh.
FINALLY tied an upper body pre-injury PR. Feels good.
Workout
A) Standing OHP
80 x 5
100 x 5
115 x 3
-work sets-
135 x 3
155 x 3
175 x 3
185 x 1
195 x 1 <–was my goal going in
200 x 1 Tie PR
some chins (3 sets?) in between OHP sets
B1) Lat Pulldowns
5 x 10
B2) Dips
bw x 5
bw + 35lb x 5
65lb x 5 x 3 PR
C1) Cable Rows
4 x 10
C2) Alternating DB Curls
3 x 10
[quote]kpsnap wrote:
[quote]scj119 wrote:
I’ve been hammering away at 5/3/1 forever because so many people have gotten stronger off it that it doesn’t make sense that I wouldn’t. But the fact is I hit a 250x5 bench when I first picked it up in October more easily than the 245x5 I hit 2 weeks ago.[/quote]
I know a couple of people who did not make gains on 5/3/1. Some people (like myself) cannot make 1 RM gains by repping out at lower weights. If it’s not working for you, why not switch it up?[/quote]
I was looking through the first 10 pages of my log, and it looks like my OHP and Bench progressed a lot when I was doing higher volume at weights that were light enough to be explosive and just heavy enough to be challenging. So that’s what I’m gonna do.
[quote]Spock81 wrote:
I beat you in our unofficial log ending race.
Have you thought about names for your next one? I am hoping for something witty…[/quote]
My log moves pretty slow so I haven’t needed to think about a new name yet.
video quality looks pretty good to me…real nice PR…when do you think you’ll be nailing that BW OHP? I hit mine, but since my BW has increased without a corresponding increase in OHP strength, I would be willing to revisit our challenge.
Poopy today. I have such inconsistent performance on Fridays, it seems to take me an hour to get warmed up.
Workout
A) Hang Clean
95 x 8-10
135 x 8ish
155 x 5
175 x 3
B) DL
160 x 5
205 x 5
245 x 3
-work sets-
285 x 3
325 x 3
365 x 3
390 x 1
405 x 1
B1) Front squats
135 x 5
185 x 3 ← knee started hurting just like it used to on fronties. Switching to trap bar deads.
C1) Trap Bar Deads
225 x 5
275 x 5
315 x 3
335 x 1
365 x 1
C2) GHR
bw x 8-10 x 4
D) Ab Wheel
Conditioning
Prowler
90lb x 40m x 10 trips in 11:45. First time hitting 10 trips with 90lbs added since injury. Time to celebrate my birthday all weekend! (Turn 28 next Thurs, having a party tomorrow).
[quote]VTBalla34 wrote:
video quality looks pretty good to me…real nice PR…when do you think you’ll be nailing that BW OHP? I hit mine, but since my BW has increased without a corresponding increase in OHP strength, I would be willing to revisit our challenge.[/quote]
I’d like to hit 225 by the end of the year, however I might weigh 240 by then. So, I’m hoping early next year. We can do me hitting 225 vs. you hitting 300 (assuming you are at 275ish?)
Had a bday party Saturday night. People were getting shnockered left and right… I drowned my sorrows after Penn State lost to FUCKING OHIO. After the scandal, it is just apparent we don’t have the talent we typically do because of transfers and recruits who backed out. The party went really well, and I’m ready to be 28 this week.
First day of my new programming. I have developed a shoulder impingement that is really starting to be annoyingly painful. I hurt it on my 225x3 incline last week… had a shitty spotter who kept his hands a half inch from the bar the whole time, it messed up my vision and balance and I somehow got out of my groove on the 2nd rep and hurt it. It didn’t hurt too bad at the time but it’s getting worse. Might need to RICE it a bit. Didn’t keep me from benching but flared up on DBs.
Workout
Shoulder mobility stuffs
–gym was PACKED, had to work in with a guy and didn’t get nearly the warmup I would’ve otherwise.
A) Bench
135 x 5
185 x 4
205 x 4
225 (82.5%) x 4 x 4
B1) DB Bench
80 x 10
80 x 2 <–shoulder exploded, learned my lesson and didn’t rep through it
Squats was feelin good n tight yesterday. The best my form has felt in a while, and I was actually consistent from set to set and my flexibility is getting better - I have no problem breaking parallel with 135 on my back… it used to take me a minimum of 200 pounds to be weighed down enough to hit parallel.
In other news, I am a BIG OLE FATTY, I finally figured out that I am getting so winded from 10rep squats because my belt has become tight to the point of asphyxiation. It was so tight I couldn’t even really force my belly into it. I didn’t have a screwdriver on me so I just had to deal with it.
I am keeping 5/3/1 format for Squats because it is the one lift that has really done well for me. Only difference is I’m on a 4-week on, 1-week off… so I’ll do a 1RM day on week four (after the three normal 5/3/1 weeks)
Workout
Foam Rolling IT Bands, Low/mid back, Hammies
Leg swings front/back, side/side
Band stuff for shoulder mobility (that impingement is hurtin’)
A) Squat
135 x 5
160 x 5
190 x 3
-work sets-
215 x 5
250 x 5
280(5+ ) x 9 PR <-may not have been parallel on a couple reps, I was so gassed.
B) Rack Pull from knees
225 x 5
275 x 5
315 x 5 <-belted
335 x 5 PR
Going out of town for a wedding this weekend, can’t work out today so I combined OHP/DL yesterday. I was also short on time because I had to get to the dry cleaners before closing, so I skipped assistance. Just the essentials.
Also the little lady cooked me a bday steak and we’re going to a wedding this weekend (or should I say 2 nights of hotel sex with a wedding in between).
Workout
No time for stretching
A) DL
135 x 5
195 x 5
245 x 5
295 x 4
-work sets-
340 x 4 x 4
B) OHP
85 x 5
115 x 5
140 x 4
-work sets-
165 x 4 x 4
Difference between my new template and 5/3/1… I would have hit each of those top weights for one balls out set of 8-10… this way I am sacrificing the grinder reps and doubling my total reps at that weight, all reps explosive. I like it so far but OHP is a struggle… for some reason I’m way strong on rep 1 and have a hard time lowering it to the same starting point on subsequent reps.
DL was easy, I recorded the last set, will post vid next week. My DL form still looks like a sack of shit. My chest is pointing directly at the ground when I start.
[quote]Spock81 wrote:
HAPPY ALMOST BIRTHDAY !!
The big 2-8!
I googled famous people that were born on the same day as you and you got, get this, JANE CURTIN! WOOoOOoHOOOooOOo[/quote]
Thank ya spockie. That tells me that the title of “most famous Sept. 6 baby” is ripe for the taking!
Apparently, 4x4 deadlifts instead of 1x10 really takes a toll on your upper back. Wowzers I am sore. NEVER been sore in the upper back from deads before.
I had a shitty squat day, literally and figuratively (more on that in a minute). My form was off, which seems to alternate every other time… some days I have a hard time sitting back into my hammies and it’s all quads. Also I think I was a little overconfident given how well my squats been going, and sorta cruised through my warmups.
Mainly though, it was the fact that I had explosive diarrhea after my first work set that took me completely out of my groove.
Workout
Foam Rolling, leg swings
A) Squat
135 x 5
165 x 5
200 x 3
-work sets-
230 x 3 took a big dump
265 x 3
295(3+ ) x 4 (expected 6-7)
B) Trap Bar DL
225 x 5
275 x 5
315 x 5
335 x 5 PR
C) Leg Press, narrow stance, no full lockouts
5pps x 15 x 3sets
holy shit my quads hurt
D) Rope Crunches
stack x 8 x 3
My quads were on fire and pumped, so I skipped hill sprints, will try to make them up today.
Ran The Hill 10 times yesterday in about 14:20 if I remember the stopwatch correctly. There was actually a girl there running the hill too, I was kind of amazed someone else was doing it.
They have this yuppy outdoor work area near my hill with a pullup bar, all these weird outdoor pushup stands (doing them from a deficit and stuff like that), it’s so weird. My hill is like 20 yards from that and I like having it to myself.
On one of my sprints I counted my footfalls to measure the hill… I took 30 steps… which means that the hill is approximately 30-50m long (I have no idea how long my strides are, especially going uphill).
[quote]Spock81 wrote:
OH MY!! Do you think it was something you ate? I always hope I get the poops on bench day ONLY! Squats+poops=SSSSTRESSFUL CITY! [/quote]
I dunno, it happened once like 3yrs ago, I’m beginning to think onions don’t like me. It wasn’t stressful so much as it was fucking annoying. Taking a 5min break fucked me.
I was pressed for time because I had to meet the lady for sushi. In my current template, I am going to try T-Bar Rows right after OHP, and my giant set will be done 5 times instead of 3. If I have extra time I’ll do curls to get swole.
I made a major discovery yesterday. If you drop the weight a bit on assistance work, and actually control the eccentric, you can feel it like 1,000x more in the target muscle. Groundbreaking, I know, but I wasn’t doing it before. I had to drop down on weight for lateral raises so I could use the same for front raises, decided to control the eccentric more since the weight was lower, and SHOULDERS = ON FIRE.
Workout
Band shit for shoulders
A) Standing OHP
85 x 5
115 x 5
135 x 5
155 x 3
-work sets-
170 x 3 x 5sets
