A) Back Squat:
1 X 5 X 135
1 X 5 X 185
1 X 4 X 225
1 X 4 X 255
4 X 4 X 280
squat alternated with bench
B) Bench Press
1 X 10 X 135
5 X 5 X 190
C) Speed Deads(Deficit; 35s)
1 X 5 X 185
6 X 3 X 275
D) Others
Arms
Calves
Face pull
Abs
Still not 100% but felt good enough to move tomorrow’s scheduled session to today.
Good session. Accomplished what I set out to do with a lot left in the tank. More importantly, I had the discipline to stick with the program and not overdo things.
Not much of an eventful session. Never repped 295 on the squats before so I was quite happy with the PR this morning. Speaking of PR, I may try to get 345 for a new 1RM 3 sessions from today.
Back Squat
185 x 5
205 X 4
245 x 3
275 X 2
305 x 1
335 X 0
Would have gotten the 335 easy last monday the way 325 X 1 felt. No energy today and my head was in a thousand places. Was supposed to do 245 X 10 after the 335 but I just called it a day.
[quote]LittleStrick wrote:
FF- Good to see you post again! Only 16 more to go! And over 300#! Got there earlier, I know…but this is the 1st one I remember logged.
Great work![/quote]
Thanks LS.
It’s been one step forward, two back since SS #40 - 1RM is still the same. A lot of that my fault so I shouldn’t complain.
So I am just going to count the numbers and be done with it as soon as possible, then I’ll reassess my goals and move forward.
SS #85 - Aug 22
1 X 5 X 135
1 X 5 X 185
1 X 3 X 210
1 X 4 X 245
3 X 4 X 275
1 X 5 X 275
SS #86 - Aug 25
…
1 X 3 X 195
1 X 3 X 230
1 X 4 X 260
1 X 3 X 295
2 X 5 X 275
SS #87 - Aug 27
…
1 X 3 X 210
1 X 4 X 230
4 X 5 X 260
SS #88 - Aug 30
…
1 X 4 X 195
1 X 4 X 230
1 X 4 X 260
1 X 3 X 295
2 X 4 X 295
SS #89 - Sep 1
…
1 X 3 X 210
1 X 3 X 245
1 X 3 X 275
3 X 3 X 295
1 X 3 X 310
SS #90 - Sep 4
…
1 X 3 X 225
1 X 3 X 255
1 X 4 X 285
1 X 5 X 305
90 down. 10 to go.
After a disappointing SS #84, I went right back at it the next day. I am really happy with the 305 X 5 today especially since it was early AM. Haven’t felt this good about my squat since SS #40.
The plan for the next 8 sessions is to work up to 315 X 5. Then take an easy session for #99, and test my 1RM @ SS #100.
A)Bench Press
1 X 5 X 135
1 X 5 X 155
1 X 5 X 185
1 X 5 X 205
1 X 5 X 235
1 X 10 X 185
1 X 20 X 135 (my conditioning sucks!)
B)Squat
…
1 X 5 X 225
1 X 5 X 255
1 X 5 X 285
C) BW Pull-up
alternated with
D) BW Dips
alternated with
E) Seated Calf Raises
F) Will try to get some arms and abs work later today
Everything felt heavier than should be and I suspect 135 X 20 took some more out of me. Sad.
Will be putting my Presses in the driver’s seat the next 40 days. The plan is to alternate Bench and Overhead Press every 3 days. My goal is to increase my current 5RM on both by about 5-15 pounds over 40 days. Current 5RM on Bench is 250(tested) and OHP is 150(estimated). We’ll see.
A) Overhead Press
1 X 5 X 55
1 X 5 X 75
1 X 5 X 95
1 X 5 X 115
1 X 5 X 135
1 X 10 X 95
B) Squat
Front
1 X 5 X 95
1 X 5 x 135
1 X 5 X 185
Back
1 X 5 X 225
1 X 5 X 265
1 X 5 X 295
C) Deads
1 X 5 X 225
1 X 5 X 305 (should have been 3 reps)
1 X 3 X 345
1 X 4 X 385 (with some to give)
10 X 5 X 245 (BBB, did 10 X 5 instead of 5 X 10)
Still holding back some on the deads to accomodate my squats. Not too worried about this since the 5/3/1 is a self-correcting program.
Nothing unusual for an early AM session. Will probably get another session in this evening to do some minor stuffs.
[quote]hel320 wrote:
Damn if you ain’t gonna make 100. Impressive. So, glad you did it? We’re gonna need some kind of after action report/lessons learned from this.[/quote]
Thanks Hel.
Just not sure anyone would be interested in anything about the experience. To be honest, I am just counting down to 100 so I can move on.
My training schedule calls for SS #100 around October 6, that should be 100 sessions in 10 months, despite not putting the bar on my back about 8 weeks out of the 10 months.
I project I would have moved from (225 X 5) to (315 X 5) on my squat, at the same body weight.
That is 90# gain on my 5RM (or an estimated 100# gain on my 1RM), so I am glad I did it. I also learnt a lot about my body and mental toughness, as it relates to training.
At the time I set the goal I thought squatting twice a week was a big deal, I have since learnt otherwise. Countless people do it all the time so I don’t feel like I did anything special.
At the time I set the goal I thought squatting twice a week was a big deal, I have since learnt otherwise. Countless people do it all the time so I don’t feel like I did anything special.
[/quote]
Countless people don’t squat at all and even more people (more than countless?) set goals and soon forget about them. You set yourself a task and saw it through. Shows a lot more than how physically strong you are and that’s a big deal and something special.
At the time I set the goal I thought squatting twice a week was a big deal, I have since learnt otherwise. Countless people do it all the time so I don’t feel like I did anything special.
Countless people don’t squat at all and even more people (more than countless?) set goals and soon forget about them. You set yourself a task and saw it through. Shows a lot more than how physically strong you are and that’s a big deal and something special.[/quote]
Gotta agree with Hel here, formfunction - you have done something special.
At the time I set the goal I thought squatting twice a week was a big deal, I have since learnt otherwise. Countless people do it all the time so I don’t feel like I did anything special.
Countless people don’t squat at all and even more people (more than countless?) set goals and soon forget about them. You set yourself a task and saw it through. Shows a lot more than how physically strong you are and that’s a big deal and something special.
Gotta agree with Hel here, formfunction - you have done something special.[/quote]
x3 - very few people are capable of keeping a grueling promise to themselves, especially after admitting to themselves they would rather just be done with it. That’s responsibility and mental toughness.