Your squatting is awesome dude.
[quote]Jab1 wrote:
Your squatting is awesome dude. [/quote]
I’m pretty sure your front squat is way better than mine.
Dropped all assistance today and kept the breaks short. So I got todays workout done in an hour.
I’ll log in Kg/Lbs since all Kg seems to have scared everyone away.
Decifit DL (Standing on bumper plates)
2x92.5/204x3
2x110/243x3
4x120/265x3 PR
Bench
55/121x5
65/143x4
2x77.5/171x3
3x87.5/193x2
2x92.5/204x2
2x87.5/193x3
Block Pulls
110/243x4
2x130/287x4
2x147.5/325x3
3x160/353x2 PR
Comments
The decifit deads were pretty sweet. There sure is a long way to the top when you start that low. I think this will be great for getting the bar of the ground.
Bench didn’t feel that tight but I rushed it so it reasonable.
Block pulls were easy but I think went lighter than I was supposed to. The plan said 165kg but I’m pretty sure I only used 160kg. Would still have been easy if I used more. I think I’ll try 200kg during my “deload” week.
Home for easter so I just found a place and got a little workout in. Dropped all accessory work.
Diet since Wednesday has been 100% dirty carbs lol.
Squat
90/198x5
107.5/237x4
2x125/276x3
6x142.5/314x3
Bench
55/121x5
65/143x4
2x77.5/171x2
7x87.5/193x3
Comments
Squatted in flat shoes today so it was a bit different. Most of the reps were pretty slow but still felt easy enough.
The bench felt like crap since I couldn’t find an appropriate rack height so unracking was a PITA.
Man how was it in flat shoes? Not sure I could ever go back after feeling the awesomesauce that is Oly shoes. Great squatting though still!
[quote]Jab1 wrote:
Man how was it in flat shoes? Not sure I could ever go back after feeling the awesomesauce that is Oly shoes. Great squatting though still![/quote]
It actually felt pretty good. A bit harder to hit depth but not as bad as I feared.
Thanks.
This weeks workouts have been pushed back a day because of the holidays. So today I did
Squat
90/198x5
107.5/237x5
2x125/276x3
5x142.5/314x3
Bench
60/132x5
70/154x5
5x82.5/182x3 (should have been 4’s)
Some fluff (Pec Deck Push Press, HS Super Incline and Bench Dips (Parallel grip)
Front Squat
2x72.5/160x5
2x90/198x5
3x107.5/237x3 PR
Comments
Horrible day. Squats were very heavy. Bench was cool but I see I forgot one rep on each set. The extra stuff was nice. I got a little pump going.
I suck at keeping my elbows up, so these are way harder than they should be. Kinda hurt my bicep tendon a bit, since they support much of the weight.
The bad day might have something to do with the fact that I haven’t had any food today. I’m eating my first meal right now more than 24 hours since I last ate so it’s delicious.
Solid squatting. Doing anything special to ensure the strength stays up whilst your cutting?
[quote]phlegms wrote:
Solid squatting. Doing anything special to ensure the strength stays up whilst your cutting? [/quote]
Thanks. It sure was ugly though.
I haven’t been cutting over the holiday so I was 82.1 this morning, which seems to be where my weight creeps up to when I’m at home eating whatever I want (All carbs lol)
I’m RFLing again now I’m home.
Not doing anything special. I’m just lifting what the plan tells me. It has been manageable so far but I don’t think I’ll up the squat max for next cycle.
I was 80.9 kg this morning. My traps and biceps have both been very sore today which is probably from the front squats yesterday.
Since I understand approximately 0% of what’s going on during regression analysis I have plenty of time to think about lifting.
Today I came to the realization that what I’m doing at the moment is to PL focused. I want to something more in between BB and PL, so I’ll do some 5/3/1 instead. That will also help with the length of the sessions. I’m growing increasingly tired of these 2 hour sessions.
I was thinking something like this
Monday:
Sumo DL
Front Squat
Weighted Hyper Extensions
Hanging Leg Raises
Ab Wheel
Tuesday:
Bench
Incline DB
Pendlay Rows
Scarecrows
PJRs
Thursday:
Squat
Deficit Sumo (Only did these once but I think they could work wonders)
Leg Press
Calf Raises
Friday:
OH Press
Dips
Pull Ups
Seated Lateral Raises
Hammer Curls
I think something like this would be decent. After this change I promise I won’t change programs any more this year. If I even consider it please call me a pussy lol.
I will hold you to the pussy call out. But I much prefer short, intense sessions to longer ones. You can still gain mad strength doing them too.
Your plan looks good to me, looks fun!
I would expect nothing else from you.
Yeah they really are to long to be enjoyable at the moment. Last Mondays workout was 3 hours long. That kinda takes the fun away.
Seems solid, stick to it so!
I will. Given the freedom in the assistance work that should be no problem.
Now I just need to get leanish so I can start getting swole haha.
test
edit: Just wanted to see if my avatar changed. I hadn’t realized I wouldn’t be able to delete the comment.
To me, 5/3/1 is the simplest solution for steadily gaining strength whilst having the rest of the session/week to train to whatever your goals may be… I’ve realised I definitely don’t consider it the quickest progression (for any lift) but progression is progression in the long run.
79.8 this morning.
Bench
55/121x5
65/143x4
2x77.5/171x3
2x87.5/193x3
3x92.5/204x2
Deadlift
92.5/204x3
110/243x3
Add straps
2x130/287x3 (1 set conventional - video)
2x147.5/325x3 (1 set sumo 1 conventional - video)
My vagina started hurting so I added shin guards and dropped the straps.
3x157.5/347x2 (Tried conventional on one set but felt my back rounding)
Straps on again
3x147.5/325x3
Bench
55/121x5
65/143x5
4x77.5/171x5
V-grip Pull Up
bwx12 PR
Comments
Benching was easy although I unracked the bar badly during the first round.
I tried to do some conventional pulling to see how that felt. It wasn’t as bad as I had feared but felt heavier than sumo.
The pull ups were just to see how many I could get, which was a pleasant surprise. I might have been able to get 1-2 more.
Now it’s time to eat some chicken breast stuffed with cheese and other meat. Delicious.
Video:
Also did some clean position training. That’ll take a while.
Good looking session. Your low back looks borderline on some of those reps though - it’s hard to tell but just something to keep in mind.
Great job on the benchin’ and pullups!
Thanks. I’m well aware of the low back issue but I don’t think it’s bad on sumo. The conventional was just to see how it went. I didn’t like the feel since, as you say, my low back was questionable.
5/3/1 Cycle 1 Week 1 DL
I’m changing my diet as well. Going with a basic carb-cycling approach from one of Shelby Starnes books.
Deadlift
3x60/132x5
80/176x5
100/220x3
107.5/237x5
125/276x5
142.5/314x15 PR Video
(Estimated max 213.7 kg PR)
Front Squat
3xbarx5 (with clean grip for practice)
50/110x5
80/176x5
80/176x3 (thought I added weight)
100/220x3
110/243x3 PR Video
120/265x2 PR Video
Back Raise
32/70x13
32/70x12
32/70x10
Leg Raises
3x10
Ab Wheel
3x15
Comments
Awesome workout. A massive PR in deadlift and I still had a few reps in me.
The 110 set on front squats were horrible. My entire body was tingling during the set, but since it looked so easy on camera I decided to give 120 a go. Straight from the unracking I felt like dying so I guess two reps are okay. I’m having a very hard time keeping my elbows up though.
Ab work was cool. They’ll be sore tomorrow.
Video:
Awesome work! 15 reps is crazy high for 5 week, looks like your on to run a good few cycles in a row haha. Fronties looking legit.