Bench 165lbs 5x5 - needed 3 minutes rest between all sets and a spotter, but got all reps up without assistance. As much or more than I’ve ever benched for 5x5. I think I was doing 160 or 165 seven years ago.
OHP 75lbs 3x10
Dumbbell Row 60lbs 5x10 - this hurt because I went climbing Friday so my grip is still sore.
I’m now at or higher than my original planned weights for all lifts I would be at with my first plan. If I hadn’t changed, I’d be deadlifting 145 instead of 225 next week and squatting 165 for 3x5 instead of already accomplished 180 for 5x5.
Been sleeping like crap and also busy packing for a move. The two might be related. So I had to take an extra rest day or two.
Workout
Deadlift 225lbs 1x5 - Lifetime first ever lifting 2 plates. Felt easy. Did a 10 or so second hold at the top on the last rep. Grip was a non-issue today. Crushed it. Worked up with 95,135,165,195 all 1x5
Realized during my workout that the 5/3/1 app builds in your TM at 90% already, so I’ve been doing basically a 80% TM. Gonna have to correct that next cycle, weights will be going up like 10-15%.
Deadlift 235lbs 1x5 - needed to do mixed grip as it was super hot in the gym my hands were sweaty just stretching. Would be nice to know if I’d be fine with a fry grip. But got it up, though it was hard on my lower back I think cause my grip wasn’t strong.
Squat 120lbs 5x10
Skipped abs and just did some dead hangs to stretch out my spine.
Forgot to log my Friday workout, so playing catch-up today.
Friday Workout - Squat 5/3/1 BBB
Squat 135lbsx5, 155lbsx3, 170lbsx12 - probably had a couple in the tank, strength wise, but ran out of breath and started to get woozy
Deadlift - 140lbs 5x10
Hanging Leg Raise - 14,14,14,15,15
Sunday Workout - Bench 5/3/1 BBB
Bench: 120lbsx5, 140lbsx3, 155lbsx11 - officially the strongest I’ve ever been. Previous all time AMRAP was 150x11 five years ago. This shocked me cause I felt very sluggish for all the sets.
OHP: 70lbs 5x10
Dumbbell Row: 60lbs 5x10 - starting to get easier on the last couple sets
Finished up with ~12 minutes of zone 2 on the bike to cool down and get some cardio in
My cardio-fitness has been crap for the last week (high resting heart rate, slow HR recovery). I think this is because I switched back to jump roping for cardio since I have the space at my new place, but my heart rate doesn’t quite get into Zone 2. So I’m gonna switch back to the stationary bike for my cardio, even though it’s so much more boring than jumping rope.
Deadlift: 245lbsx5 - Needed straps for this. Was very tough, felt the strain on my lower back. Worked up with 1x5 of 135lbs, 155, 185, 215. Gonna switch to 5/3/1 next time after next week’s deload (end of current 5/3/1 cycle is my next workout).
Squat: 120lbs 5x10 - may have miscounted and done an extra set here, not sure
Hanging Leg Raise - 3x10. Always nice watching three other dudes doing half assed, halfway hanging leg raises at the same time I’m breezing through toe to bars after getting my ego bruised on the deload weights
For this 5/3/1 cycle, I just took my same TMs plus the 5/10 lbs. Kept the %'s at 90% of TM’s. So I’m still using lighter weights than the true 90% TM that is suggested. But I’m okay with this, give my body a longer time with less heavy stress on my body. I know eventually the monthly +5/10lbs will catch up to me.
Saturday - 5/3/1 Cycle 2 Day 1 Squats:
Squat 125lbsx5, 140lbsx5, 160lbsx13 - this was three less reps with 160lbs than I did last cycle. Maybe it’s cause I’ve been sleeping poorly but it felt very heavy and cardio taxing.
Deadlift 135lbs 5x10 - easy
Weighted Decline Crunch 25lbs 5x14
Today - 5/3/1 Cycle 2 Day 2:
Bench 110lbsx5, 120lbsx5, 140lbsx16 - failed halfway on rep 17
OHP 75lbs 5x10 - needed a long rest on the last set. These were tougher than I expected, probably was worn out after the high rep Bench AMRAP
Dumbbell Row 60lbs 5x10 - these are getting easier
Deadlift - 135lbsx5, 160lbsx5, 180lbsx12 - legs definitely had more juice left, but lower back was done and that’s not something I’m trying to push to the limit
Squats - 125lbs 5x10 - second set felt a bit hard but all the other sets were a breeze
Been busy after workouts lately, forgot to log Thursday again.
Workout (Thursday) - 5/3/1 Cycle 2 Day 4:
OHP - 75lbsx5, 85lbsx5, 95lbsx14 - didn’t add any reps here
Bench - 110lbs 5x10
Chins - 8,8,8,8,10
Workout (Today aka Sunday):
Squat - 130lbsx3, 150lbsx3, 170lbsx14 - this is a +2 reps for 170lb squat. Happy with this. Did a little rest pause after rep 8 and then took a breath between each of the next 6 reps. Need to figure out an optimal breathing strategy for high rep squats
Passing on the wisdom I was given (thanks again pwn) poundstones - empty axle curls (mines 20kg) 100+ reps without putting the bar down, if you’ve never done it before then all I can say is when your head tells you your done (probably around rep 50) it’s lying, just don’t put the bar down and keep going, you can always do more, even if it’s just groups of 2-5 just keep going, your forearms will scream your biceps will scream, your form will nosedive and you’ll barely be able to open your hands afterwards, and then in a few days time your elbows will feel better, doing it 1-2 times per week to keep the elbow demons at bay.
Thanks for the advice. Doing curls is pretty aggravating on my elbow. I’ve been doing a bunch of wrist curls/reverse wrist curls and forearm exercises as recommended by various orthopedic/PT websites.
Workouts last 2 days.
Yesterday:
Squats: 140x5, 160x3, 180x11
Leg extension: 130lbs 3x8
Leg curls: 85lbs 3x8
Couldn’t lift the bar without pain so I skipped deadlifts. Going to do no pulling movements this week and give my elbow some rest.
Today:
Bench: 125lbsx5, 140lbsx3, 160lbsx9 - was a bit disappointed by this. Was hoping for 10 or 11.
OHP: 75lbs 5x10
Forearms/wrist exercises for elbow tendonitis.
