OHP and Deadlifts:
Weight: 154.8
Stretch in morning
Agile 8
~30 yard sprint x 3
-Small jog
-Bounds
-Verticals
OHP
-45 x 10
-95 x 5
-105 x 3
-115 x 1
-125 x 5 (95% pr 1+)
A1. 25lb plate swings (like kettlebell) (explosive)
-5 x 10
A2. Deadlifts (accidentally loaded 225 vs 235, but whatever this is only 75% anyway)
-225 x 5 x 5
A3. Either 5 ab rollouts or 20 pushups
-ab rollout 2 x 5
-pushups 3 x 20
Flat BB bench (so I can bring my bench up) (all of this moved stupid quick)
-155 x 3
-160 x 3
-165 x 3
One-arm DB row
-75 x 3 x 8
B1. EZ-bar Curl
-55 x 3 x 9
B2. Close-grip BB bench
-115 x 9
-115 x 2 x 8
Good workout. Numbers going up nice. Prolly not taking a deload week, and starting next cycle of the Beyond 5/3/1 here on T-nation.
Beyond 5/3/1 1.2 first day
TM:
Squat - 295 to 305
Bench - 170 to 185
Deadlift - 315 to 345
Weight: 154lb
Squat and Bench:
Agile 8
Dynamic Jumps
Squat
-45 x 10
-215 x 3 (70%)
-245 x 3 (80%)
-275 x 3 (90%)
-305 x 1 (Training Max) (New 1RM PR, previous PR 295)
Bench (30-60 second breaks)
-140 x 7 sets x 5 reps (75%)
RDL (first time no straps, every rep off floor)
-205 x 3 x 10
Pull-ups
+25 x 3
-BW x 5
-BW x 4
-BW x 3
and I was really fried at the end lolā¦weight is dropping gotta get back on that eating grind
Agile 8
Started Cosgrove 8 stopped at round 2 cuz everything felt wrong and my head was in the clouds
15 miles cycle
150 push-ups with the bois
Deadlifts and OHP
Agile 8
Dynamic Jumps
Deadlift
-135 x 10
-205 x 5
-255 x 3
-275 x 3
-305 x 3
-345 x 1 (Training max pr set)(screwed up next rep by not bending my knees enough, basically started stiff legging and back started rounding so I dropped it)
-325 x 1 (sumo just for fun)
OHP
-105 x 2 x 5
-110 x 3 x 5
Incline Bench
-145 x 6
-145 x 5
-145 x 3
BB Row
-155 x 8
-165 x 8
-165 x 10 (last reps with a nice bit of cheating)
-165 x 8
Bent-over Band Pull-aparts (SS with Close-grip Bench)
-4 x 10-15
Close-grip Bench
-115 x 11
-115 x 9
-115 x 8
-115 x 6
All in all a good workout. Got really demotivated and āshookā when my friend (whoās running the program with me) pulled 325 x 6 for his pr set. He pulls sumo, is shorter, and has longer arms. His range of motion is almost half of what mines is. Wondering if I should switch to sumo. He pulls way less conventionalā¦
How come youāre doing this man? Unless youāre getting 30 reps on your 1+ week, you shouldnāt increase your TM by more than 10 pounds for lower body and 5 pounds for upper. Otherwise, looking good.
Edit: Video confirms that 345 is too high of a TM for now. You should be able to confidently hit a triple at your TM.
Youāll get a lot more out of the program if you do. You have a lot of potential and itāll help you reach that potential if you follow the program. Looking good man.
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thanks for catching my error. ego was taking overā¦lol
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Max out results
Squat: 315
Bench: 175
Deadlift: 355 (back went fishing hook on 365 so I dropped it)(i also switched to resets from touch and go cuz I found out i was bouncing the bar)
BW: 155
Height: 5 10ā
Age: 15
(i need to really start eating more, havent gained weight in a while)
Past few weeks recap.
295 x 5 squat @ rpe 8.5
315 x 7 deadlift @ rpe 7
145 x 4 sets x 5 reps + 145 x 9 bench @ rpe 9.5
135 x 4 ohp
Since gyms opened I decided to have some fun with different exercises for hypertrophy. Started eating more and seeing results in size and strength.
BW: 160-165
Update:
5 10ā 163ish lbs
Deadlift: 345 x 3 @ RPE 8, 365 x 2 x 1 @ RPE 8 (i have insanely short fingers and grip isnāt good)
Bench (crazy weak, just starting getting the hang of leg drive and lat tightness): 155 x 3 x 6-8
Incline Bench: 135 x 4 x 8-10
OHP (after bench or incline): 115 x 8
Squat: 305 x 3, 295 x 5 @ RPE 7
Leg Press: 5 plates each side
Lat Pulldown strength progressing well in 8-12 rep range
Sprints feel good, feeling fastā¦
I track my workouts and numbers in my head but this training session was really nice so Iāll drop it here in my log. Weight: 165lbs this morning.
Let my CNS recover and went beast mode.
Lower Body Day:
Squat
-315 x 3 @ RPE 7.5 (top set)
-295 x 5 @ RPE 8
-225 x 12 @ RPE 7
Seated Leg Ham Curl
-1 x 20
-3 x 8-12
Single Leg Extension
-1 x 20 (40lbs)
-2 x 8-12 (80lbs)
-1 x Drop Set from 70lbs (dropped weight by 10lbs, every weight to failure)
Single Leg Ham Curl
-1 x 20 (25lb)
-2 x 8-12 (40lb)
-1 x Drop Set from 40lbs (dropped weight by 5-10lbs, every weight to failure)
Standing Calf Raises
-4 x 20
Standing Glute Machine thing
-4 x 12-15
Cable Ab Crunch
-130lbs x 4 x 12-15
Some assistance exercises are SS. Split is Upper/Lower Upper/Lower.
Update: Gained to about 175 and lost down to 160 after football season, numbers are back up to what they were at before football season tho. Landed a corkscrew on flat ground, so im still flipping. Oh and I also turned 16.
Last week numbers:
Squat - 315 x 5 @ rpe 8, 225 x 4 x 12 backoff
Bench - 185 x 3 @ rpe 8.5, 135 x 12,10, 9, 9 backoffs
Deadlift - 365 x 1 @ rpe 7, 355 x 4 x 2 backoffs
OHP - 115 x 5 @ rpe 5.5, 85 x 4 x 12 backoffs
Weight 160, height 5ā10
Last Week Numbers:
Squat:
350 x 1, 275 4 x 8
340 x 3, 315 4 x 4
Didnt really deadlift this week just conventional 315 3 x 5 for a back workout (like rpe 6-7)
Bench:
195 x 1, 165 4x4
175 x 5, 155 4 x 6
BW: 160-165
Numbers for the past 3 days:
Bench:
185 x 3 @ RPE 7.5
145 x 4 x 8
Deadlift (felt very lethargic and weak this day):
385 x 1 @ 8,
315 4 x 5 (Conventional)
Squat:
355 x 1 @ 8
335 4 x 2
RDL:
185 4 x 8
BW same
Past few days workout numbers:
Incline Bench:
-175 x 3 @ RPE 7.5
-135 x 4 x 10
Bench:
-185 x 4
-165 x 4 x 4,5
-(also started started repping 60s on DB OHP)
Deadlift:
-385 x 3 @ 8
-365 4 x 2
Squat Deload:
-335 x 3
-225 x 3 x 5
