6/22
5/3/1 Cycle 7 - Week 1 - Overhead Press
“3s” Week
“Work” Sets:
120x3
135x3
150x6
-All the 6 reps were from a deadstop in the rack position; felt very strong on the first 5, but had to grind the last half of the 6th rep.
Bench Work:
190x5x5 - 73% of 1RM, about 86% of my 5RM
-The first two sets felt ok, but I got a long stronger on the last 3. My final set was very solid; it felt fairly easy. I’ve also been experimenting with a narrower grip, lining my pinkies on the rings, and it feels good. I definitely feel stronger locking out with the narrower grip.
1 Arm DB Row:
105 for 3 sets of 10
I alternated those sets with Rear Delt Raises:
25s for 3 sets of 10
Face Pulls:
3 sets of 10
I alternated the Face Pulls with Close and Neutral Grip Lat Pulldowns:
3 sets of 10
6/23
Paused Front Squats, Power Snatch, Power Cleans, Front Squat Holds, Face Pulls, External Rotations, Hammer Curls.
Paused Front Squats:
Worked up to 2 singles of 275. I paused in the hole for 3 seconds; it was a bitch.
Power Snatch:
95x3x2
115x3x2
135x3
155x3
165x1 (Miss)
165x1
Power Cleans:
165x3x2
185x3x2
205x1 (Miss)
205x1
Front Squat Holds:
3 or 4 holds of around 15 seconds with 375
Face Pulls:
3 sets of 20 alternated with lying external rotations
Hammer Curls:
45s x 6 (each arm)
40s x 6
35s x 6
32.5s x 6
30s x 6
(then repeat)
I kept 30-40 seconds between sets
6/25
5/3/1 Cycle 7 - Week 2 - Squats
“5s” Week
“Work” Sets:
235x5
270x5
305x10
I was originally planning for 7 reps, and then keep whatever remaining reps I had left in the tank. The 7th rep was getting tough, so I figured I’d go for 8. After the 8th, I figured I’d try for 9, and after the 9th, I wasn’t about to stop without getting a 10th. If it wasn’t a true 10RM it was very close; the last few reps were quite difficult, but it felt good pushing that hard. That made that set 10 reps at 82.43% of my current 1RM (370), so I’m happy with it.
After that set, I took about a 5 minute break and did a triple at 335.
Front Squat Holds:
3 holds of about 20 seconds with 335
Single Let RDLs alternated with Ab Roll Outs
135x10x4 - each leg
Ab Wheel Rollouts x10x4
Good Mornings from Pins
95x5
95x5
115x5
115x5
135x5
-First time I’ve done good mornings in a long time. I’d last done them in the fall without pins, and I can’t say for certain, but I feel they may have contributed to some back pain last time. I wanted to give them a try again, but using lighter weight and from pins, to see if any pain results. They felt fine today, so I’ll see.
Weighted Back Extensions:
25 lbs. x10
45 lbs. x10
45 lbs. x10
6/26
5/3/1 Cycle 7 - Week 2 - Bench Press
“5s” Week
“Work” Sets:
155x5
180x5
200x8
Extra Sets:
225x3
245x1
245x1
JM Press Alternated with Pendlay Rows:
JM Press:
95x10
115x10
115x10
135x10
135x10
Pendlay Rows:
135x10
135x10
135x10
155x10
155x10
Low Incline DB Press alternated with Dead Stop DB Rows:
DB Press:
75sx8
75sx8
75sx8
Dead Stop DB Rows:
85x10
90x10
100x10
Face Pulls Alternated with Triceps Pushdowns:
Face Pulls:
3 sets of 20 total reps: 10 reps to the clavicle, 10 reps to the nose
Triceps Pushdowns:
3 sets of 10
6/27
6/26
5/3/1 Cycle 7 - Week 2 - OHP
“5s” Week
“work” Sets:
110x5
125x5
145x8
I dropped the weight after my last set to 135 and did some jerks afterward:
135x3
135x3
I have some flexibility issues with the jerks, however. I can front rack just fine for the purposes of front squatting, but not for a jerk afterwards. Basically, when the barbell is resting on my front delts, I have trouble getting enough of my hands around the bar to properly jerk it. The only way I can do this is from a squat rack and by never fully letting it rest on my delts. It’s something I’ll absolutely need to work on if I ever plan on properly performing a clean and jerk with any amount of respectable weight (which I’d like to in the future at some point).
1 Handed DB Push Press:
65x5
65x5
65x5
75x5
The 75 lbs. DB was substantially easier than I’d assumed; it didn’t feel appreciably heavier than the 65. Next week I think I’ll start with the 75 and try to work up from there to attempt to find a 1RM or something.
Seated Wide/Neutral Grip Low Row:
100x10
120x10
140x10
External Shoulder Rotations from a Pulley:
3 sets of 10 for each arm
Face Pulls:
3x20 (10 to clavicle, 10 to nose)
3x20
3x20
Alternated some ab work with the face pulls.
I’ll be out of town this weekend from Friday-Sunday for a wedding, hence the back to back upper body days. Ideal? No. But I want to keep my deadlift day a full 2 days away from my squat workout, as that’s the lift I’m trying to improve the most right now.
6/28
Deadlift Day, 7 Weeks out from Competition
Warmed up with Squats, just worked up to 225x3 to take it easy
Deadlifts:
135x5
135x3
185x3
185x1
225x3
275x2
315x2
330x3
The plan today was 330x3, and it was smooth and pretty easy. Very happy with the progress, seeing as I’d never done anything over 325 for more than a single before, and that was one time in March I did 325x2 while working my way up to a then PR of 335. I’ll try to post a video below, but it seemed easy, so I’m excited. Progress is fun.
Barbell Hip Thrusts:
135x10
185x10
185x10
205x10
225x10
Back Extensions:
45x10
45x10
45x10 - really tried to be deliberate and hold the top contraction on all my sets; felt very good in my low back and hamstrings.
Lying Hamstring Curls:
95x10
95x10
95x10 - sort of propped myself up on the bench with my arms; it was a reduced range of motion but the peak contraction felt good.
See if I can load my deadlift video…and yes, I know my set up is too long and slow, I need to work on that. If anyone else has any critiques though, regarding my setup or any part of the lift, please let me know.
6/29 and 6/30
Was out of town with limited access to equipment. On Friday I just made sure to get in some bench work. I worked up to 195x5x5, which was all I was planning on doing. It was with sub-par equipment, but I made do. I did limited assistance work just to get some blood flow.
Saturday was in a hotel gym, so I just did some interval sprints on a treadmill and some pull ups and some machine work, and 2 sets of rear leg elevated split squats. Not ideal lifting conditions, but I was just looking to sweat a little and get some work in.
7/2
5/3/1 Cycle 7 - Week 3 - Squats
“1s” Week
“Work” Sets:
270x5
305x3
340x3
Extra Sets, ramped up to a 1RM:
365x1
385x1 - PR
400x1 - PR
405x1 - PR, video below
I felt great squatting. This was my first time lifting in a real powerlifting gym (Iron Arena, Hoboken, NJ), with a good bar and good footing and loud music and no mirror in front of me. It was a tough lift and I definitely hit a sticking point midway up, but kept the bar moving.
Afterwards I did 5 or 6 sets of 12 reps of glute ham raises. After my first rep, which I experienced massive cramping in my right calf. It was my first time on the machine so I’m not surprised.
I did 6 sets of walking lunges with 40 lbs. DBs, 12 total strides on each set.
I finished up with some Prowler pushes, 8 pushes of about 50 feet or so, alternating high handles and low.
7/3
Bench Press
Today I sort of bypassed my normal 5/3/1 schedule, as I was working with a powerlifting coach. Today was primarily technical work while doing paused triples. He reworked my set up, grip, arch, etc., as well as my breathing patterns.
My sets, including warmups, were:
95x10
135x5
185x3 - paused
215x3 - paused
225x3 - paused
225x3 - paused
235x3 - paused
240x3 - paused
240x3 - paused
Then I put on a slingshot for the first time:
185x5
225x3
265x2 (almost killed myself losing my groove on the third rep and the bar moving towards my face - got a little overconfident with the SlingShot)
265x3
Low Incline DB Press:
65sx8
70sx8
70sx5
65sx5
Banded Triceps Pushdowns:
4 sets of 12, each arm
Rear Delt Raises:
3 sets of 10 with 20s
Pull Ups:
A couple sets of 5, just to do it - I was pretty tired at that point.
My triceps feel like they took a beating today, most likely from the overload from the slingshot. It felt like a great tool and I’d like to use it again in the future to triceps/lockout/overload work. Very happy with today.
7/5
5/3/1 Cycle 7 - Week 3 - Overhead Press
“1s” Week
“Work” Sets:
125x5
145x3
160x4
Extra Set:
170x1 - this was a really slow grinder and I should have called it quits after the 4 reps at 160, which I pushed myself for the last rep on as well.
Behind the Neck/Klokov Presses:
95x5
95x5
95x5
115x5
Bench Press:
155x18
155x12
155x9
155x8
I went max reps on each set, hoping for 20 on the first, then going to just work down from there as fatigue limited my reps. I got about half way up the 19th rep and had to call it; next week I’ll get 20 on 155. My plan is to probably keep the same weight until I can get 25 reps on the first set, then bump it up, while tying to beat each successive set while the weight remains the same.
Did 6 sets or so of 5 pull ups of varying grips, just to get at least some pulling in - tomorrow I’ll be deadlifting so I’m hoping to make up for a lack of pulling today.
7/6
Deadlift Day
135x5
225x3
275x3
315x3
365x3 (Previous 1RM 355…)
390x3
405x3
425x1 - Missed
425x1 (70 lbs. PR)
Obviously today was a really, really good day. Basically every set after my warmups was a PR. I didn’t really change too much aside from quickening my setup and pointing my toes outwards when I address the bar.
After deadlifts I was basically dead, and my lower back was nearly cramping up on me, so I took it pretty easy.
I did 3 sets of RDLs,
135x8
135x8
135x8
1 set of Stiff Legged Deads:
135x8
5 sets of 10-12 reps on the Glute Ham Raise
Some incline chest supported DB rows:
5 sets of 10 with 35s, holding the contraction at the top
I did a couple sets of pullups and called it a day.
7/7
Today was basically a recovery day where I tried to get some blood pumping, get my heart rate up, and do some arm work.
-I started out with sled rows, doing about 50 feet back and forth about 5 or 6 times
-Did prowler pushes back and forth about 5 times, high handles there, low handles back
-About 5 sets of 12-15 reps on the Bandbell Bench Press with 25 lbs. KBs on each side
-Front Raises - 5 sets of 10 with 25s
DB Curls:
45sx5 (each arm)
40sx5
35sx5
30sx5
45sx5
40sx5
35sx5
30sx10
Did some stretching and foam rolling and called it a day.
7/9
Cycle 7 5/3/1, Week 4 - Squat Deload Day
This is the most necessary deload day I’ve ever required. I hit 3 consecutive PRs squatting last Monday, and hit 3 triples on the deadlift that were higher than my previous 1RM, along with a 70 lbs. PR after the 3 triples. Needless to say, my entire back, from lower to upper, was fried all weekend and into today. It’s been feeling better lately though, so I’m excited about that, and I think a deload will do me well heading into my last cycle before my meet on August 11th.
Today I started with a mix of front squats (to take some stress off my lower back) and back squats (to keep my groove, somewhat).
Front Squats:
45x10
95x10
120x5
135x5
185x5
225x5
Back Squats:
185x5
225x5
Front Squat Holds:
315x15 seconds
315x15 seconds
365x15 seconds
RDLs:
135x8
135x8
135x8
135x8
Reverse Lunges from a 6 inch step:
Bodyweight x 10 (each leg)
30s x 10
30s x 10
Back Extensions:
Bodyweight x 10 - held top contraction after each rep for a 1 or 2 count
Bodyweight x 10 - held top contraction after each rep for a 1 or 2 count
Bodyweight x 10 - held top contraction after each rep for a 1 or 2 count
Finished with a good amount of stretching and foam rolling trying to loosen up my back and help my recovery. Felt better after the workout than I did before, so I hope that continues into tomorrow.
7/10
Cycle 7 5/3/1, Week 4 - Bench Deload Day
Bench:
45x10
95x8
135x5
165x5
185x5
205x5
225x5
Low Incline DB Bench:
70s x 10
70s x 10
70s x 10
DB Row, each arm:
100x10
100x10
100x10
Lying Triceps Extensions:
65x10
65x10
65x10
Face Pulls (10 to chest, 10 to nose)
x20
x20
x20
x20
x20
Pull Ups:
5 sets of 5, varying grips, tired upper body at this point
7/12
Cycle 7 5/3/1, Week 4 - OHP Deload Day
OHP:
45x8
70x5
95x5
115x5
135x5
155x3
165x1
-Went heavier than I normally do on deloads, but was feeling alright. And I hadn’t planned to deload my deadlift tomorrow, but I’m feeling like I may need to in order to fully recover from last week in order to get myself into shape for my meet in a month.
Snatch Grip BTN Press:
95x5
95x5
95x5
95x5
Bench Press:
45x10
95x5
135x5
155x20
155x15
155x12
155x10
This was a continuation from last week, where I took 155 and did max reps four sets in a row. I intended on getting 20 reps my first set last week, but only got 18. This week I improved my rep totals on each set, so I’m happy with it. I’m going to stay at 155 until I get 25 reps on my first set, then bump it up.
Incline Bench Prone DB Rows (2 DB Rows leanging on the inclined bench):
40sx10
40sx10
40sx10
Alternated with Dead Stop 1 Arm DB Rows:
95x10
95x10
95x10
Finished up with foam rolling. I could probably have an alright deadlift session tomorrow, but I want to take easy this week, recuperate, and be able to go balls out next week on the squat and deadlift. It’s not worth it trying to overdo it a month out from a competition. Besides, it’s my normal deload anyway, so I’m just going to take it light tomorrow and be smart about it. Though if I feel good in the morning, who knows.
7/13
Deadlift Day (partial deload? less volume)
Well, I said yesterday I would take a deload, followed by, “If I feel good tomorrow, who knows.” I felt good when I woke up, so it was less of a deload day than I’d planned.
I warmed up with some squats, followed by squats from pins just to get loose.
Squats:
45x10
95x8
135x5
From Pins:
135x5
185x3
225x3
Deadlift:
135x3
135x3
225x3
275x3
315x3
365x3
405x1
I didn’t want to strain too hard, or potentially leave myself sore for Monday when I’m squatting, so I tried to go heavy while still being smarter about it than just going balls out. 405 represents 95.3% of my max, so I still went quite heavy for me, but I don’t feel I should be compromised on Monday. I’m a bit sore, but not nearly as sore as I was last Friday after I set about 8 PRs.
Immediately after that set I just went to foam roll and stretch and do some mobility. In between rolling I did a few minute long planks for the hell of it. After feeling loosened up I did 3 sets of 10 bodyweight back extensions, holding each rep at the top for about a two count.
I’ll be out of town from this afternoon until Sunday evening, and hope I can be recovered by Monday morning for squats. I’m just under 1 month out until my meet, so it’s the home stretch now.
7/16
Cycle 8 5/3/1, Week 1 - Squat Day
“3s Day”
Squats:
45x5
95x5
135x3
225x3
260x3
290x3
320x3
Extras:
345x1
365x1
385x1
405 miss
I was planning on trying to hit 405 today to give myself an idea of what my opener should look like. Going into today, my plan was to try 385 as an opener, then 405 as my 2nd attempt. However, 385 was a grinder and I missed 405. As of now, if my meet was next week, I’d open with 365 and go from there, but we’ll see in the coming weeks - my meet is August 11th.
RDLs:
135x8
135x8
135x8
Back Extensions:
BWTx10
+25 lbs., arms etxtendedx10
+25 lbs., arms etxtendedx5
BWTx5
I wanted to take it easy after my Squats and just get some work in. I finished up by foam rolling and stretching.
7/17
Cycle 8 5/3/1, Week 1 - Bench Press Day
“3s Day”
Bench:
45x8
95x5
135x5
“Work Sets”:
170x3
195x3
225x3
Extra Sets:
235x2
245x1 - paused
250x1 - paused
260x1 - paused
All the singles felt easy; 260 tied a 1RM so I’m confident going into my meet that I’ll be able to get 270+. I think for an opener I’ll plan on 250 for the time being.
Low Incline DB Press:
70sx8
70sx8
70sx8
Dead Stop Single Arm DB Row:
100sx10
100sx10
100sx10
Face Pulls (10 to chest, 10 to nose):
x20
x20
x20
Triceps Pushdowns:
x10
x10
x10
7/19
Deadlift Day
Warmed up with light squats
Deadlift Warmups:
135x2x2
225x2x2
275x2
Work Sets:
300x2
340x2
385x2
405x1
The last two sets felt heavier than I would have liked, with them being 90% and 95% of my current 1RM of 425.
After deadlifts I did barbell ab rollouts and planks.
Rollouts:
x10
x10
x10
x10
x10
Planks:
x 1 minute
x 1 minute
x 1 minute
Single Leg Back Extensions:
x8 (each leg)
x8
x8
Bilaterally: x10
7/20
Cycle 8 5/3/1, Week 1 - Overhead Press Day
“3s Day”
OHP:
45x8
70x5
95x3
Work Sets:
120x3
140x3
155x5
Bench Press:
Max Reps with 155:
155x22
155x16
155x12
155x11
DB Single Arm Push Press, alternating arms:
70x5 each arm
70x5
70x5
Half Kneeling Cable Pulldowns:
x10
x10
x10
x10
Face Pulls (10 to the clavicle, 10 to the nose)
x20
x20
x20
x20
Alternated with Triceps Extensions:
x10
x10
x10
x10
