Deadlift (5/3/X)
5 x 135
3 x 152.5
1 x 170kg (STALL STALL STALL STALL STALL!!!)
Press (5/3/X)
5 x 45 / 5 chins
3 x 52.5 / 5 chins
7 x 57.5kg / 5 chins
Hanging leg raise
6,6,6
NOTES:
-You know the song The Day the Music Died? Well today is the day my deadlift died. After a PB last year of 195kg, conventional, hook grip - today I took 3 attempts to pull 170kg ONCE - and I had to switch to alternate grip.
My lower back felt fried before I even started the deadlifting; no idea why. I assume itās a bit overtrained and obviously I have stalled in a fairly impressive manner, despite moving deadlift ahead of OHP to try and keep it strong.
-Will be chopping 10% off my most recent calculated max and re-setting next cycle. I desperately want that 500lb pull, but right now I have to work back up to 400lb! FMLā¦
-On the bright side, my pressing felt strong today =)
[quote]booneyx wrote:
Going to follow your log because I am doing full body 5/3/1 as well.
Keep up the good work sir![/quote]
Excellent! How many cycles are you in? And more importantly, howās your deadlift going?
FBT is heaven for my upper body lifts and squats; hell for deadlift so far. But Iām certain this is just be my personal plateau rather than the program.
[quote]booneyx wrote:
Progress has been good thanks.
I am currently in my 3rd cycle (week 2).
Outside of the bench I have always equalled or improved upon the number of reps from the same week in the previous wave.
The reps have been around 8-10, 5-8 and 3-6 for the 3 weeks.
Only thing I do differently from you is that on my deadlift/press day, I do:
Deadlift 5/3/1
Press 5/3/1
Squat 5 x 10 @ around 60% of TM at the moment[/quote]
Sounds like a good approach, obviously going for extra squat volume with the BBB style; presumably your focus lift.
Iāve found it fantastic for everything sans deadlift; similar rep results to you I guess.
Do you have a log online?
Press (deload)
5 x 25 / 5 chins 10kg
5 x 30 / 5 chins 10kg
5 x 37.5 / 5 chins 10kg
Hanging leg raise
6,6,6
30kg Side Bend
10, 10, 10
NOTES:
-Happy to have deload over; these weeks I always feel super energetic but canāt smash the weights so get quite grumpy haha.
-Note the deadlift deload percentages are based on my āreset maxā weight for cycle 3, which will be 180kgs. I also have a plan to attack my stagnant deadlift with some heavy singles to shock it back into action.
-Had a bit of a play around with dumbbell side bendsā¦ they felt a bit unnatural but if Wendler says they are good, I will give em a try.
-Bring on cycle 3! Which also happens to be the last cycle of Full Body Training Phase 1 - canāt wait to hit Phase 2!!!
DB bench
12 x 22.5 / 5 chin ups 10kg
12 x 22.5 / 5 chin ups 10kg
12 x 22.5kg / 5 chin ups 10kg
DB row
12 x 27.5
12 x 27.5
12 x 27.5kg
Ab wheel roll
10 (4 standing)
10
10
NOTES:
-Felt pretty good but I tweaked my groin on the second set of squats so only managed 9 instead of the 10 reps I was aiming for. It happened because I dropped into the hole too fastā¦ hopefully I will learn from this.
-Iāve added weight to my ābetween setā chins, hoping itāll help me progress faster with bodyweight chins.
-Standing ab wheel rolls are insane.
-Groin still moderately sore todayā¦ hopefully it will not impact on the rest of my workouts. If it is too sore to do the rest of this weeksā light squats I may do powercleans instead.
Rep work never seems to help my DL. Iāve done nothing but singles, double and triples on it for the last few months and yesterday i hit a rep PR on DL. Not saying this is true for everyone, but for me heavy singles=rep PRās, but rep PRās do not = 1RM improvement.
Keep up the good work man. Do you plan on working your way up to squating up to 95% on your āoffā days? Canāt remember what phase that is, but itās the last one.
[quote]BlueLineCretin wrote:
Rep work never seems to help my DL. Iāve done nothing but singles, double and triples on it for the last few months and yesterday i hit a rep PR on DL. Not saying this is true for everyone, but for me heavy singles=rep PRās, but rep PRās do not = 1RM improvement.
Keep up the good work man. Do you plan on working your way up to squating up to 95% on your āoffā days? Canāt remember what phase that is, but itās the last one. [/quote]
Funnily enough when I first ever trained my deadlift I did a heavy singles program, and that worked pretty well for me.
Iāve heard discussion about the +rep = +1rm (or not) and yeah like you suggest it seems to be very subjective.
I think my problem is my technique isnāt really settled on, so I lose confidence and form when I fatigue a little. Hopefully heavy singles will help with this.
Yeah dude, I am just beginning Cycle 3 of Phase 1. I will be doing each Phase for 3 Cycles over the duration of this year =)ā¦ culminating in āoptional insanityā for the final 4 Cycles, as I will fit 13 in total into 2012.
Phase 3 has the Squat: 75%x3, 85%x3, 95%x1 each training day.
Not sure if I am allowed to post links, but the program I did is on leehayward.com, which took my deadlift from zero to 430lb:
7 Week Deadlift Cycle
The weights are based on a percentage of your current 1 rep max.
Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)
ā¦admittedly I have now regressed and my deadlift is pathetically weak haha. But I will fix it!
Thanks Florelius.
Yeah hopefully this cycle will treat me well!
I might try and get my deadlift back up by overtraining the fuck out of it. Questionable logic I know.
Thinking of running the above deadlift program concurrently with my Friday 5/3/1 lifts.
EDIT : just using 5/3/1 for Powerlifting for my deadlift instead.
[quote]BlueLineCretin wrote:
Why not just switch to 5/3/1 for Powerlifting for your Deads? I am a big fan of pulling a million singles though. Good luck no matter what you choose.[/quote]
Thatās a valid point - I hadnāt considered just switching the deadlift approach to 531PL. Iāll have a ponder about it.
i used it in the FBT for the big 3. Got my beltless maxes on squat and DL up to my old belted maxes. I havenāt retested my belted maxes yet, but thatās what the meet is for. Once again, i think heavy singles can be a very personal thing. Works great for me as I just need to get over the āfearā of heavier (to me) weights.
