Showmae's training log

Training Training Logs
1

This was day one of week one of 531 Coffinworm (leader) with the following training maxes:

Squat @125kg, Deadlift@170kg, Bench@100kg, Press@70kg.

Back Squats: 87.5kgx5, 100kgx5, 112.5kgx5, 100kgx5, 112.5kgx3, 125kgx1. As prescribed by the program, I attempted a second rep on the last set, but bailed out.
Bench: 5x5@70kg. Those reps were easy and went progressively better during the later sets. I focused on maximum explosiveness on the way up.
Accessory work:
Db Rows: 20 reps @40kg. Then 8 more reps.
JM Press (Smith machine): x10, x8, x7@+24kg.
Leg Raises: x15, x13 with 4kg dumbbell.

The speed on the Squat reps was not what I hoped for, and the training max might be on too high. Also didn’t like going to failure the first day of training. I will lower the Squat TM to 120kg for the next sessions to make sure bar speed is improved. To cut myself some slack here, it was exactly 2 weeks since i last did Back Squats, repping 7@120kg. On the bright side, finally got finally got 20 reps on the Kroc Rows, a sign that my grip strength is finally improving. This will immensely benefit all my pulling.

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2

Welcome to the forums!

I always love a good 5/3/1 training log… In for the follow.

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3

Welcome
I also enjoy a 5/3/1 log so will be following along

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4

Coffinworm (leader) cycle 1, week 1, day 2.

Today’s menu:

Press ( Coffinworm): 50kgx5, 55kgx5, 62,5kgx5, 55kgx5, 62.5kgx3, 70kgx3. Every rep felt strong and the speed was exactly right. I went in the last set without any expectations but kept going twice after the single, hitting the rep cap.

Deadlift: 5x5@120kg. No problem here, and less exhausting than I thought they would be. I dread volume on deadlifts and never found it particularly beneficial for me on this exercise, but the low intensity made it work this time.

Accessory work:

Bulgarian Split Squats: worked up to a x18 on both legs. Beat my previous rep pr, and then gave it one more x7 set on each leg for good measure. Everytime I do this exercise, I feel like puking a little bit. That’s how I know they were good sets.

Leg extensions: x10, x15@55kg, just to work my quads a little more.

Weighted dips: 25 total reps, broken into x8, 2x6, x5@30kg

Face pulls: 50 total reps, broken into x8, x12, 2x15@50kg. I finally found a good and stable pulling position for this exercise. I can now load it properly and ended up feeling the pump up till my lats. I think I just fell in love with it again. Thanks Jim.

Overall a damn good workout. See you in a couple days.

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5

Coffinworm (leader) cycle 1, week 1, day 3.

Today’s menu:

Bench press ( Coffinworm): 70kgx5, 80kgx5, 90kgx5, 80kgx5, 90kgx3, 100kgx3. First three sets didn’t feel that easy. Good speed and explosiveness on the last three sets allowed me to go for 3 on the Top Set.

Back Squats: 5x5@85kg. Easy reps, 1 1/2- 2 minutes rest time between each set. Fatigue did not settle in.

Assistance work:

Chins ups: 5x5@30kg.

Dumbbell tricep extensions: x9,x7,x8,x7@12kg

Leg extensions: x12, x8, x5@55kg

Leg raises: x14, x8, x6@4kg

Solid session, and the TM for the bench may be just right. I will see if I need to include direct grip work in the assistance work in the following weeks.

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6

Coffinworm (leader) cycle 1, week 1, day 4.

This week Gym has been closed for several days, so I’m late on schedule. Anyways.

Today’s Menu:

Deadlift (Coffinworm): 120kgx5, 135kgx5, 155kgx5, 135kgx5, 155kgx3, 170kgx3. Every set moved pretty much the same way, RPE 7/8 if I had to estimate. Last set was just a tad tougher but still got 3 reps @RPE 8 1/2.

Press: 5x5@50kg. Supersetted this with curls below.

Db Bicep curls: 5x5@18kg. Good pump but nothing crazy ( Didn’t want to fatigue the press), may raise the weight next time if I am to do low reps.

Db Bulgarian Splits Squats: x19, x6@26kg. Very happy with this new PR. Let’s get 20 next time!

Db Incline Bench: x25 reps @30kg (x12, x8, x5). Haven’t done those in a while. Real focus on ROM and eccentric portion to have a good pec stretch. But most of all suffered from the workout fatigue.

Face pulls: x25@50kg. This was a tough set.

Leg extensions: x25( x15, x10)@55kg.

I hate having to skip workouts due to the gym closing on every darn little holiday ( after all I am paying to be there even when they’re closed). I could feel that those 3 days of rest were too much. Still, happy with the session and overall love being back full body training. I have to watch out for fatigue creeping in on the last third of the workout.

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7

Coffinworm (leader) cycle 1, week 2, day 1.

Today’s menu:

Squat (Coffinworm): 85kg5, 95kgx5, 110kgx5, 95kgx5, 110kgx5, 120kgx3. Squat speed ranged from decent to good and, although I initially struggled with feet position, managed to finish strong.

Bench: 5x5@70kg. Easy, explosive reps, exactly like last time.

Accessories

Dumbbell Rows: 2x6, x9, x8@45kg. New weight I have to grow accostumed to. If i don’t balance it right the grip fails and everything goes south super fast.

Leg extensions: x16, x9@55kg. One more rep than last time.

JM press (smith machine): x12@24kg, x8, x5@26kg. New weight added, since I am starting to learn how to do this properly. My triceps were sore.

Barbell finger curl ( or whatever it’s name is): x10, x8, x7@60kg. I just pick a barbell and, while staying upright, i curl it with my fingers as low and as high as I can. I supersetted this with the JM press since I felt I can use some direct grip work.

Leg raises: x20, x5 with 4kg. New reps on this one too, I think.

Decent session. Was happy with the squats now that I adjusted the training max. By the way, new squat shoes coming soon! Everything else was alright. Over and out.

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8

Coffinworm (leader) cycle 1, week 2, day 2.

Today’s menu:

Press(Coffinworm) 50kgx5, 55kgx5, 62.5kgx5, 55kgx5, 62.5kgx5, 70kgx3. I didn’t focus on the bar speed as much compare to last time, but got a couple more reps on the second-last set. The Top set felt solid. Rest times were cut short because, unfortunately, I was bored.

Deadlift: 5x5@120kg. Very easy, fast reps, I have not even been using chalk on these for a couple sessions.

Accessories:

Face pulls: x15, x10, x12, x13@55kg. Stable weight increase, as expected.

Dumbbell Bulgarian split squat: x20, x5@26kg. I finally did it. Which means, I am going to have to increase weight next time. Damn.

Weighted dips: x9, 2x8@30kg. More reps/less sets than last time. Good.

I was supposed to do some leg extensions, but the machine’s cable did a weird thing and it broke on the very first rep. I did some reverse nordics instead.

Even though this week was tiring and I didn’t get any coffee in me, I still got a good session and improved on every single assistance exercise. I worry that, with the gym closed every couple days, I’m getting undertrained, but at the same time I see some little form of progress each session. Maybe the increase rest is balancing out the lack of stimulus. Time will tell.

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9

Coffinworm (leader) cycle 1, week 2, day 3.

Today’s menu:

Bench press ( Coffinworm): 70kgx5, 80kgx5, 90kgx5, 80kgx5, 90kgx5, 100kgx3.

Squat: 5x5@85kg

Accessories

Chin ups (until bar touches chest) 3x7, x5

Db Tricep extensions 2x8, 2x6@12.5kg

Leg raises x10, 3x5

Today was not an optimal day. Gym being closed again, I said fuck it and went training in my Jiu jitsu weight room. It’s damp, there is no mirror and minimal equipment. Whenever I train here, for some reason the weights feel heavier and I can’t tell my form without a mirror. I was also short on time. Still, managed to get everything done in less than a hour (supersetted the assistance with the squats). And, on the bright side, I finally tried the squat shoes on for the first time! They feel very good ( obviously i feel them in my quads more). See you in a couple days.

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10

They can`t all be 10´s. You got it done, kudos to you.

What Squat shoes do you have?.

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Thanks bud. Coopped some Romaleos for Christmas but they came in just a couple days ago. I’ve been meaning to get a proper shoe for a while ( I really like squatting as deep as I can. so went with lifter shoes) They feel super nice and look amazing.

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12

Yeah, those are Nice.

Are they solid or with a spring in the sole?. Hope my english is understandable(I´m from Denmark).

I Use the Adidas Handball Special, when not squatting barefoot. Not really a squat show, but many use them as they are very solid, no bounce.

My next purchase is some pro SBD knee wraps(Christmas moneygift)

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Funny. I’ve been using shoes very similar to yours for years now! I bought the Romaleos with the raised heel and hard sole for squatting only ( although I’d like to learn olympic lifts next). I never used knee wraps but I know what your are referring to. Hope you get them soon so you can train

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Coffinworm (leader) cycle 1, week 2, day 4.

Today’s Menu:

Deadlift (Coffinworm): 120kgx5, 135kgx5, 155kgx5, 135kgx5, 155kgx3, 170kgx1.

OHP: 5x5@50kg.

Db Bicep curls: 5x5@20kg

Db bulgarian split squats: 2x10, 1x5@28kg.

Db Incline Bench: 2x10, 1x5@30kg.

Today was alright. I have been suffering from a cold for the past couple of days, so I have not been doing any martial art training. I picked early afternoon to get the work done without people around. Deadlifts were okish, the rest of the workout was smooth. Of course, I didn’t push too hard and tried leaving some in the tank.

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15

Coffinworm (leader) cycle 1, week 3, day 1.

Today’s menu:

Squat: 80kgx5, 90kgx5, 102.5kgx3x5

Accessories

Db Rows @45kg: x12, 5x6, x5, x3

JM Press(Smith machine)@26kg: 2x10, 2x8, x26

Leg raises: x25.

Squats felt a bit off, so I rested and did a lot of singles working my way up to 120kg and down to nail the technique. Also added volume on assistance.

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16

Coffinworm (leader) cycle 1, week 3, day 2.

Today’s menu:

Press: 45kgx5, 52.5kgx5, 60kgx3x5.

Accessories

Face pulls: 5x10@60kg.

Db Bulgarian ss: 2x12, x10, 2x8@28kg.

Weighted dips: x10, x9, x8, x8@30kg.

Trying to make up for lost time with the assistance work. Overall a solid session.

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17

Coffinworm (leader) cycle 1, week 3, day 3.

Today’s menu:

Bench: 65kgx5, 75kgx5, 3x5@85kg.

Accessories

Weighted chins: 5x5@30kg

Db tricep extensions: x10, x8, x9@12kg

Barbell Close grip Bench: 3x7@70kg.

Leg extensions: x15, x10@55kg.

This being a highly unpredictable period of my life, I squeezed one more session in this week, hoping to build some training momentum. Maybe I will finally settle for training wed/sat/sun but one thing is clear: Festivities, illness, exams made it that this program was not ran as intended (most weeks I trained twice as opposed to three times.). I am likely to start the second cycle maintaing the training maxes I alreay set, and see what’s up. If the second cycle doesn’t feel right, I will switch to a more compatible program. Meanwhile, I will try to make up by raising the assistance work.

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18

Coffinworm (leader) cycle 1, week 3, day 4

Today’s menu:

Deadlifts: 110kgx5, 125kgx5, 145kgx3x5.

Accessories:

Dumbbell Bulgarian Split Squats: 2x14, x10@28kg.

Db Incline Bench: 3x10@30kg.

Leg extensions: x16, x13@55kg

Db curls: 4x6@20kg.

Cable Tricep pushdowns: x20@40kg

Cable pullover: 2x13@40kg.

Almost forgot to upload today. Good session and finally concluded the first cycle of the program. Although not everything went as planned, I am sure everything will pan out with the next one. Some thoughts:

I feel like there is too much non-significant volume approaching the top set. It can really beat you up if you are not considerate about it. Even if the main work is very repetitive, I don’t feel like it really adds onto my technique as much as a BBS program would. It feels like being stuck in the middle: not heavy enough to progress, but heavy enough to tire you out.

Enough said. We’ll see with the next cycle.

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19

Coffinworm (leader) cycle 2 week 1 day 1.

Today’s menu:

Squats (Coffinworm): 85kgx5, 95kgx5, 110kgx5, 95kgx5, 110kgx5, 120kgx2.

Bench: 5x5@70kg

Assistance:

Db rows: x14, 2x10, x5@45kg

Barbell JM Press: 2x8, x5, x4@40kg.

Leg raises: x25.

Happy with the session and getting back on track. Will work on improving my quads and my squat form since I’m still getting used to lifter shoes. Dumbbell Rows keep going up. I also have to manage assistance work volume on saturdays if I’m to lift again the next day.

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20

Coffinworm (leader) cycle 2 week1 day 2.

Today’s Menu:

Press (Coffinworm): 50kgx5, 55kgx5, 62.5kgx5, 55kgx5, 62.5kgx5, 70kgx3.

Deadlift: 5x5@120kg

Assistance:

Face pulls: x20, 3x10@60kg

Dips: x25@bw

Bulgarians: x25@bw

Had exactly one hour to work out due to gym closing early on Sundays. Deadlifts were super easy, even with less than 2 minutes of rest time in between sets. The press was not that challenging, especially once i started grunting like a special ed kid (how does that even work). Face pulls went up again. As for the dips and the bulgarians, I just didn’t have the time to warm up and set up the weights. I did the 25 dips in one single RPE9 set (I didn’t even know I had them in me). The bulgarians were not challenging at all, considering I often train in the 15-20 rep range with weights. Still happy I managed to squeeze a third session this week.

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