Squats:
315x5
365x5
415x7
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Calf Raises:
4x5 w/225
Standing OHP:
155x3
175x3
200x7
Seated DB Lateral Raises:
4x5 w/45
Seated Rear Delt Flies:
4x5 w/220
Face Pulls
4x5 w/100
BB Shrugs:
2x5 w/405
DB Shrugs:
2x10 w/120
You’ve progressed quite a bit since starting this program and your deadlift is approaching 600! I see that you assistance is heavy ie low volume. Have you noticed any size gains this far? Your bench has gone up about 30lbs so I’d think you’d see some growth.
Deadlift:
365x3
415x3
470x5
Pull-ups (neutral grip):
4x5 w/60
T-bar Rows:
4x5 w/270
Seated Good Mornings:
4x5 w/225
[quote]jt339 wrote:
You’ve progressed quite a bit since starting this program and your deadlift is approaching 600! I see that you assistance is heavy ie low volume. Have you noticed any size gains this far? Your bench has gone up about 30lbs so I’d think you’d see some growth.[/quote]
This program has done wonders for my strength, and starting out the program using 90% of my max has definitely helped me make consistent gains. My deadlift has actually started to stall a bit so I’m reseting a little and hoping to progress consistently again. I’m not sure if I’ve made huge gains in size, but I have gained a few pounds since starting the program (but I’m sure it’s not all good weight).
Bench:
245x3
280x3
315x6
BB Incline:
4x5 w/265
BB Decline:
4x5 w/315
Flies (pec dec):
4x10 w/220
Squats:
340x3
390x3
435x4
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Calf Raises:
4x5 w/225
Standing OHP:
165x5
190x3
210x4
Seated DB Lateral Raises:
4x5 w/45
Seated Rear Delt Flies:
4x5 w/220
Face Pulls
4x5 w/100
BB Shrugs:
2x5 w/405
DB Shrugs:
2x10 w/120
Deadlift:
390x5
445x3
495 (missed)
475x6
Pull-ups (neutral grip):
4x5 w/60
T-bar Rows:
4x5 w/270
Seated Good Mornings:
4x5 w/225
Bench:
265x5
300x3
335x2
BB Incline:
4x5 w/265
BB Decline:
4x5 w/315
Flies (pec dec):
4x10 w/220
Some pretty impressive numbers you’re putting up dude. As the other poster mentioned, there’s a lot of progress that has been made in this log. Keep up the good work brother.
Looks like bench is still stalling. Maybe 3/5/1?
Squats:
365x5
415x3
460x1
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Calf Raises:
4x5 w/225
[quote]jt339 wrote:
Looks like bench is still stalling. Maybe 3/5/1?[/quote]
I actually did 3/5/1 and threw in some singles for a couple of cycles to try to get used to handling more weight but switched back to 5/3/1 this cycle. During that time I was able to get 355 for a rep on my bench. The problem that I’ve been having lately is that my back tends to get tight and a bit sore after doing the deadlift day, and when I do bench a couple of days later, my back starts to tighten up during my bench workout. I try to do some foam rolls before I bench but it hasn’t helped enough yet. Any advice?
[quote]SSC wrote:
Some pretty impressive numbers you’re putting up dude. As the other poster mentioned, there’s a lot of progress that has been made in this log. Keep up the good work brother.[/quote]
Thanks for the encouragement. I’m getting to the point where I’m beginning to stall on my deadlift and squat, so I’ll be resetting those two lifts soon.
Have you looked into Sadiv sets? Those really helped me out a while back when I was plateauing at 500 on DL.
also you can go with go with partials… train top motion with rack pulls and then bottom motion seperately. anyh how GL
[quote]Achilles of war wrote:
Have you looked into Sadiv sets? Those really helped me out a while back when I was plateauing at 500 on DL.
also you can go with go with partials… train top motion with rack pulls and then bottom motion seperately. anyh how GL
[/quote]
That looks like something I should try out. What’s the best way to incorporate that into my 5/3/1 training? I would imagine that it would be pretty taxing to throw them in as assistance exercises.
[quote]NS wrote:
[quote]jt339 wrote:
Looks like bench is still stalling. Maybe 3/5/1?[/quote]
I actually did 3/5/1 and threw in some singles for a couple of cycles to try to get used to handling more weight but switched back to 5/3/1 this cycle. During that time I was able to get 355 for a rep on my bench. The problem that I’ve been having lately is that my back tends to get tight and a bit sore after doing the deadlift day, and when I do bench a couple of days later, my back starts to tighten up during my bench workout. I try to do some foam rolls before I bench but it hasn’t helped enough yet. Any advice?[/quote]
The first thing I’d do is switch your military and bench days to alleviate the back pain. If you still aren’t progressing, I’d reset and try again for a couple months. If that doesn’t work, I’d change to close grip bench or decline (incline may put too much stress on the shoulders).
I couldn’t bench more than 200lbs for the longest time and could never figure out why as my deadlift continued to go up (didn’t squat at that time). After about two years I got the idea that it could be my grip. Started doing close grip bench instead of regular and started working with fat grips on various exercises. 4 months later and I was cg benching 250 for a single. Funny how small tweaks can make a huge improvement.
Standing OHP:
145x5
170x5
190x5
DB Lateral Raises:
4x5 w/55
DB Bent-over Reverse Flies:
4x5 w/50
1-arm DB Snatch
4x5 w/95
BB Shrugs (behind the back):
2x5 w/365
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
330x5
380x5
435x5
Chin-ups:
4x5 w/65
Bent-over BB Rows:
4x5 w/315
Good Mornings (from pins):
4x5 w/275