Squat
82 kg x 5
93.75 kg x 5
106.25 kg x 11
82 kg x 5 x 5
Deadlift
92.4 kg x 3
105.6 kg x 3
118.8 kg x 13
92.4 kg x 5 x 5 alternating with rows
Db rdl 5 x 15
This is solid progress since last week IMO. 1 more reps with +6 kgs on the bar, I really was expecting to get 9-10 reps at most.
Press
36.4 kg x 3 12
41.6 kg x 3 15
46.8 kg x 11
36.4 kg x 5 x 8 alternating with rear delts
Chins 8, 8, 8, 8, 6
Dips 11, 14, 12, 11, 10
Curls
Messed up the order of my posts, this workout actually happened the day before the last Deadlift workout I just posted.
Good work man.
Been very quiet on here lately, everything ok?
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Yeah, thanks for asking man.
I’ve just been pretty overwhelmed with life lately. Between school, new job, new girlfriend, and being always tired and sleepy, I haven’t posted much on the internet at all.
Sounds like all good stuff though man, good to hear.
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Press
39 kg x 5
44.2 kg x 3
49.4 kg x 10
39 kg x 5 x 8 alternating with rear raises
Chins 9, 9, 8, 6, 8
Dips 13, 13, 11, 11, 13
PR set
So I hit the 10 reps I had in mind but I wasn’t very happy with my form on the pr set. I still feel not completely stable when the weight gets relatively heavy.
I also feel it’s been tough to progress on chins and dips and do more reps. Yesterday this workout left me feeling very beat up. Everything’s hurting in a bad way.
Three more workouts to go this week, then I can’t wait to get some well deserved rest.
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This is so fucking frustrating.
I could have done probably 5 more reps but my grip gave out. I really feel that my grip is holding me back on the Deadlift. What should I do? Would straps be acceptable at this stage?
Are you training grip or your posterior chain? Strap up!
Yeah but if I start to use straps this early, won’t my grip always be weak?
If your concerned about grip then you can always train it separately like pwnisher mention earlier in your log.
Some good work going on in here buddy, keep up the hard work.
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Yup. Never have grip issues, because I actually train my grip, haha.
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I never have grip issues because I always have straps lol
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Anyway, don’t know if i already said this out loud.
My goal for this year is to get my deadlift to 370 lb. i don’t know if i’ll manage to do that within 2020 but i really want to.
For a single? I see no reason that you cant!
What your max now?
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My current TM is 290. So my 1 rm could be around 320 lb. I never tested that though.
I went from a lower max to pulling 405 for triples in less than a year without a plan. I basically entered the gym started at a plate and kept adding weight and pulled triples until I got to a weight I couldn’t.
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Well then I can do it too haha
Exactly man! But I don’t recommend my method lol. You can probably already pull much closer to your target than you think.
I’ve never committed to 5/3/1 but I trust the program works very well based on many other people’s results. Stick with the process and you will smash it.
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I’ve never had grip issues because I trained my grip. Admittedly, I trained mine by climbing for half a decade. That might not be feasible for you, but I genuinely believe that climbing is the perfect counterpart to lifting, hits a lot of holes in many people’s programming.
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