Yeah I saw in a thread Wendler recommending a year of 5s pro 5x5 fsl, and just thought how awful that sounded
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Manā¦ I feel like I get bored after like 2 weeks of a program. I make solid gains but I think I need to change training up every 3-4 weeks
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Front squats
45x5
135x5
185x5
200x5
225x5
245x5
Push Press
155x5x5
Push-ups, TRX face-pulls w/upward rotation & v-ups
NOTES
Felt like crap this morning, but the weights moved well. I think itās a symptom of getting more practice in with the lifts themselves.
I finally feel happy with my new ābig four.ā Back squats and strict press as main lifts kept feeling like trying to stuff a square peg in a round hole.
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@duketheslaya
Yeah Iāve got quite the wandering eye. I do better when I keep the same lifts in my programming, but can manipulate other variables
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4-6-19
Deads / dips
135x5 / jumps
225x5 / jumps
295x5 / dips 8 x bw
335x5 / +30lb chain x 8
375x5 / +60lb chain x 8
Bench
185x5x5
Chinese rows (50s) & DB SLDL (80s)
Then lots of yard work!
ā-ā
4-7-19
Jumps onto my stairs and mobility then:
Push press / Front squat warm-up / leg curls
45x5
95x5
140x5
155x5
175x5 (skipped fronts and leg curl here)
Front squats
225x5x5
Band tricep dropset & BB curls
NOTES
The dead lift was definitely a stance issue seeing this again. My bread-and-butter is just narrow stance I guess. But like I was saying, I am to incorporate some wider stance on some downsides provided I have a template which calls for those.
I did these days back to back so yesterday plus all of the yardwork and more than a few beers with some friends, and today Iām feeling that built-up fatigue for sure. Those front squats were grinders, but even then still OK. I just had to take a lot more rest in between sets than Iām used to. I just really wanted to wrap this cycle up.
Onto leader two!
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Hahah, I was a lifeguard at the U.T. pools back in the 80ās when I went. The weight vest thing wouldnāt have scared me as much as lifeguarding at the āold person poolā where I was constantly afraid that one of them was going to have a heart attack in the pool. Thatās the only pool I ever had to pull anyone out of. The 50m Olympic sized pool at the big training center was a lot less stressful.
One of the drills we had to do for our WSI cert was to bicycle kick for 5 minutes holding a weight brick over our heads. Talk about feeling like you were going to drownā¦
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@OTHSteve man I Didnāt even think about that. I bet that was terrifying, wondering which of those folks day was going to be the last lol. truthfully if Iām gonna go out, Iād rather go out doing that than sitting in a chair or something.
Crazy how our buoyancy makes the lightest things just feel like a ton. I was looking to be an ocean lifeguard once upon a time, but he kilometer open water swim proved a lot more humbling than I had given it credit for. I shouldāve trained at least, ha.
āāāāā
4-9-16
AM
Mobility
Front squats / incline push-ups / jumps
45x5
135x5
195x5
220x5
250x5
Chins / push-press / hanging leg raises
155x5x5
NOTES
Good session yesterday morning. Itās weird, I find the deep hole in the front squat more comfortable than parallel. I guess because itās a break in the tension. I realize I misloaded last heavy session by 10lbs.
I had been planning to go this am too, but the prior sessions coupled with two very long work days made sleeping in too tempting to pass on.
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4-16-19
Whew, Back in action!
Cycle three, leader two. 2x2x2. 3s week
Front squats / chins / dips / pullaparts
45x5
135x5
195x5
220x5
250x5 <ā kept it racked, but had to breath on 4&5
195x5x5
Deadlift/ Hanging ab stuff
135x1
225x1
330x1
370x1
410x1 <ā a little back bend but not bad.
50 consecutive tire flips, rest pause dips, rest pause chins, mote pull a parts.
NOTES
Like the classic 2A, I decided to switch it up for my second leader. Two lifting days a week sounded super enticing, and gives me the opportunity to work on my much-needed mobility, and train for this 10K coming up in May with my wife.
I decided to go to second variation of the program, but I still hit the list at least once a week. And I added the push poll single leg and core work from forever, since I still want to maintain the two times a week frequency for muscle groups. I decided to go to second variation of the program, but I still hit the list at least once a week. And I added the push pool single leg and core work from forever, since I still want to maintain the two times a week frequency for muscle groups.
Edit: iām using the talk to text function on my phone, so apologies to myself in any readers for typos
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4-18-19
Mobility 1
Spent about 10-15 minutes going some self myofascial release stuff With a foam roller and baseball. Then I went through a series of stretches to include some yoga in the McGill big three with a little agile eight in there.
4-20-19
Bench / DB Romanian deadlift with a shrug & calf raise
45x5 / 30s x 10
95x5 / 50s x 10
135x5 / 70s x 10
160x5 / 70s x 10
185x5 / 70s x10
205x5x5 / 80s x 5x10
Push press / 10 45lb BB curls
45x1
100x1
150x1
170x1
190x1
Rope face pulls, dips & push-ups
NOTES
I was a little loose on the first couple sets of bench, then I really focused on digging The balls of my feet in one by one, and really focus on breathing in bracing while tightening my lats and giving it some Leg Drive. Also making sure my wrists kept straight!
I decided to go for multiple sets of my top set, I like that with the bench.
EDIT forgot to add that on 4-17 I ran a mile for my second conditioning day
Cycle three, leader two. 2x2x2. 3s weeks
Tuesday, 4-23-19
Agile 8, then simple 6
Before this I gave a presentation to a local chapter of a national organization. I seem to be giving a lot of presentations these days, which I enjoy doing. Iām a bit of a ham. I met my wife at the park in my business attire for like a quarter mile run lol.
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Wednesday 4-24-19
1 mile run
Thursday AM, 4-25-19
Deads
135x3
225x3
275x3
330x3
370x3
285x5x5
Front squat
45x1
135x1
185x1
225x1
245x1
275x1
50-100 Push-ups, curls, DBsldl+calf raise+shrug
NOTES
Negative
Some jerk left 400+ loaded on the bar. I didnāt see who but I was itching to talk shit, which is pretty unlike me.
Positive
A very cute brown pit bull joined us on our run. We had to alter the course so he wouldnāt follow us into busy traffic however
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Been running, mobility etc.
So had an overnight gym situation. Gym closed with zero notice to any members or staff, and all memberships transferee over to another gym. Iām doubtful if the legality of this but nonetheless checked out the new spot. Itās three minutes from my house, but no squat racks.
Deadlift
135x5
225x5
275x5
315x5
345x5
405x2
455x1 (PR)
Power clean 1x/ front squat away
5x10 @ 185
Then seated good mornings (which suck, I only feel them in my damn hip flexors), chest-supported rows and chins.
NOTES
so my estimated max from last comp is 500, but Iāve never actually touched over 425 with a regular bar, and I donāt even think I got itā¦ Glad to see this went as smooth as it did. A bit of back rounding, so I need to work on that.
It was supposed to be a front squat 5s week, but a wrench got thrown into that. I decided as it was a new gym, to assert my dominance from the get go.
I also blew out a shitload of capillaries in my face.
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Nice!! Very impressive.
Also wtf about the gym situation?!
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Thanks @Koestrizer! When 405 moved like it did I thought about 425, but decided to go for gold and am glad I did. Going to keep with the submax work, but itās nice to see it working. I definitely had some ugly lbs left over, 455 actually moved well minus the back round.
Yeah I found out while reading the local news lol. Apparently employees & members showed up to a sign on the door that said closed indefinitely. This other gym had bought out all of the contracts in a back room deal. So basically, they said āhey, youāre members of the other gym now!ā
I was pissed, but can only imagine how the staff felt. I mean getting laid off/fired sucks, but to see it via a sign on the door? Thatās just shitty.
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Grats on the deadlift PR. I think 500lbs+ is the most exciting frontier on the deadlift. For me it was anyway.
Keep climbing dude.
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That canāt ne legal. Well I know for a fact it wouldnāt be here
@strongmanvinny2 thanks! Man with the way 455 moved, I see 500 very soon on the horizon. If I donāt see a comp I like, I think Iām going to go for it here soon as a gym PR.
@Koestrizer yeah the legality of it is super questionable. I see some legal troubles for them in the near future. Your home mortgage can be transferred to another vendor, but they can tell you to move into a different house lol.
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Hell of a pull man, Iām nipping at your heels here! Think youāll go for 500 before the end of the year?
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@mr.v3lv3t Hell yeah you are, youāre putting in some real work over there. definitely man. I think itās probably already in the tank, I would just need to peak properly. Iām probably going to go for it in a few months, then maybe even my goal of 550 before yearās end.
āāāāā
This week:
lower
Deadlift - ramped to 385x5
Zercher squats to bench - Did 50 total reps, Ramped to 225x10
25-50 assistance
upper
Clean & press
Ramped to 225x1, missed 245 (2019 goal) on the clean.
50 reps of incline, pyramid to 185x5
Lots of chins, some low incline bench, leg curls, lunges and face-pulls
Running, mobility, etc.
NOTES
So Iām basically doing the opposite as @dagill2,
And that going forward based on my new gym situation, Iāve dropped front squat and bench as main movements and relegating them as supplemental options. i really want to achieve a 245 floor-to-overhead & a 550 deadlift by yearās end.
Going forward, my program is:
2 days of mobility
2 days of cardio/conditioning
2 days of lifting
Lifting is:
Main - Deadlift
Supplemental - loading/squatting
Assistance - push/pull/single leg & core
Main - Overhead
Supplemental- strict/incline/bench press
Assistance- push/pull/single leg & core
Iām really tempted to give the Kroc 16 week deadlift & bench program a go for the main work progression scheme, substituting the bench for overhead of course.
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