yeah, let’s say that in this case fiber intake ended up being more of a side effect than the desired goal lol
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Haha. Gotcha!
Deadlift
106 kg x 5
121 kg x 5
136 kg x 5
92 kg x 10
92 kg x 10
92 kg x 10
92 kg x 10
92 kg x 10
Cable Crunch 2 sets
Bench
62 kg x 5
72 kg x 5
80 kg x 5
54.5 kg x 10
54.5 kg x 10
54.5 kg x 10
54.5 kg x 10
54.5 kg x 10
Alternating with cable row 55,60,65,70,70 kg x 10-15
Chest Press Machine 70,70,65 kg x 14,8,8
Bb curl 3 sets
Squat
87.5 kg x 5
100 kg x 5
112 kg x 5
75 kg x 10
75 kg x 10
75 kg x 10
75 kg x 10
75 kg x 10
My squat is gonna stall again. The supplemental sets were hard but doable, but I struggled a lot with the last main work set. It’s frustrating to struggle this much with a weight that is lighter and for way less reps than what I was able to do months ago in my pr sets.
I don’t know what I’m doing wrong, especially seeing as I lowered my TM a little over a month and a half ago.
What were you doing training-wise months ago?
I thought this was your mass-building phase, while it doesn’t make sense that you’d feel weaker.
Months ago, that is when I started 5/3/1, I was doing a simple template of pr set + FSL 5x5 + 2 assistance exercises.
I agree that I shouldn’t be getting weaker. I don’t understand what I could be doing wrong, as I’m putting on weight and I’ve also noticed what I would define as significant fat gain.
So months ago, you were doing much easier supplemental work, which meant you had the ability to push harder on your main work.
Now you’re doing harder supplemental work, which means you can’t push as hard on your mainwork.
That’s balance. You’re doing good. I will imagine that, if you did as much for your main work as you did before, there’s no way you could do the 5x10 you just did.
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@T3hPwnisher I found today’s article on your blog really clever and thought provoking. I like your perspective on life.
Out of curiosity, how are you programming behind the neck presses in your training in relation to the standard military press?
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Much appreciated dude. That was one of those ideas that hit me as I was pulling my car into the garage. Had to jot it all down before I forgot it, haha.
As for the behind the neck press, right now I follow up my mainwork with the following giant set
Press
Dips
DB lateral raise
Band pull apart
I alternate between axle strict press or behind the neck barbell press each set, and each training day I alternate which one is the first for that cycle (so, for example, on week 1 I start with behind the neck press and alternate there. On week 2, I start with axle press). Once I get through 6 rounds with a set of 10 for each round, I up the weight.
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Deadlift
114 kg x 5
130 kg x 5
144 kg x 5
92 kg x 10
92 kg x 10
92 kg x 10
92 kg x 10
92 kg x 10
Rope crunch 2 sets
Deadlifts 5/3/1 and then 5x10 (I assume BBB?) don’t fry your lower back? (Genuine question lol)
In my experience (not samul), the BBB is so light it doesn’t overly tax the lower back.
With the right TM, and 5s PRO, I imagine it’s even more doable
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it actually gives me tremendous DOMS for days in both the low back, hams, and traps. But isn’t that kinda the point?
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I’m just genuinely amazed cause I’ve had this problem with deadlifts for the longest time now. I can’t seem to get rid of this lower back rounding as I initiate the pull which gets worse as the workout progresses. By the time I get to FSL, form is already whacked. I’m sure part of it is a technique issue. And since dagill2 mentioned it, maybe TM is too high
Try it with Deep Water and it’ll sort itself RIGHT out…
No joke though, if possible, consider laying down with your feet elevated between sets. Tends to get the blood out of my back. Lot to be said about technique as well though.
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Just to clarify, I didn’t claim to have great success with them, simply that i could do then with very little issue.
I’ve also previously run the 100 rep trap bar workout which involves pulling from the floor anywhere between 48 and 100 times in a session at higher weights, so YMMV.
My instinct would be that this is a technique issue. Either a bracing issue or high hips. Have you had any of the big, strong guys (not me), look at a form video?
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Yeah, asked a few already. I have a to do list of things to try and do as well so gonna give those a go when I get back. I’m really just genuinely amazed at those that can handle so much volume for deads in one session
The human body can adapt to a whole lot of stuff.
In my case, being really weak helps