Everything is a superset. If I spent a few weeks on that program I’d be ready to end it all.
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Had to take the whole week off, but the end is in sight for my house! Back at it today.
- Warm Up
- Box Jumps × 10
- Squat^HLR
-210×5 & 10
-240×5 & 10
-270×5 & 10
-240×5 & 7
-270×5 & 7
-300×3 & 0 - Bench^BB Row
-((190×5 & 135×8)×5) - Dumbbell Press
-(35×15)×3
Using the first week as a trial, starting officially today.
Couple things to note. I still hate accessory work, so I’m just going to go for a variety of quality exercises, hate committing to some boring extra shit.
Squat was… easy-ish. That first week really primed me. BB Rows felt extremely powerful.
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Dude, I just get bored. Everything 5/3/1 is so… tame by comparison to other things ive done. I’m trying to mitigate the desire to go up whenever I can by doing super sets so I can keep the intensity up, while sticking to the program.
Also i definitely slack on conditioning, so I like to keep my heart rate up. I like to pair things that I can do explosively and quick so i can bust my own balls for a bit.
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Forgot to Log, rolling off the top of my head:
- Warm Up
- Explosive Push Ups×10
- Press^Pullups
-115×5 & 6
-135×5 & 6
-150×5 & 6
-135×5 & 6
-150×5 & 6
-170×2 & 6 - Deadlift^Deadbugs
-((255×5)×5) & 10 each leg × 5 - Plate Raises^Lateral Raises
- Various shoulder band work.
Note: thought I was going to blow the concrete out from under my feet. Super explosive today on deadlift. Always been a slow puller, so this was a nice surprise.
Just going to start logging the main lifts. Im doing the assistance, but I really dont see a point in keeping track of the various numbers of ass lifts.
- Warm Up
- Box Jumps×10 (feeling more explosive)
- Bench^Lawnmowers
-190×5
-210x5
-245x5
-215×5
-245×5
-270×3 (all very easy, cant wait to go up) - Squats^Deadbugs
-(210×5)×5 (felt easier, found the “groove” early) - Goodmornings
Session felt long, but powerful.
Side note, making the final push to move back into my house this weekend. Meaning, heavy deadlifts, followed by sanding, priming, painting, cleaning, grouting, moving out of the camper, and generally cat proofing my entire house by the end of Saturday. Let’s Fucking Goooooooo!
Still alive. Still plugging away 5/3/1.
Figured I could post some updates. I’ve always sucked ass at OHP and couldnt figure it out. Got to the point where I was almost blacking out even on 95lbs. Some lad gave me some incredibly breathing advice, hit 135 for 12 reps with several left in the tank. Changed my whole perspective, and brought some much needed life to OHP days.
Current rep PR’s
Deadlift: 330×9
Squat: 285×10
Bench: 260×10
OHP: 135×12
Things are going well. Have some friends coming into town at the end of April, and want to do a faux-meet. Get to test some maxes around then, sounds fun. Might be inquiring on peaking in the near future.
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Highlight for the day, hit 275 for 8 on bench. In high school, our bench layout was 8/5/3/3/1. I dont remember the percentages, but I hit 275 for 3 reps and was ecstatic. Some dude came up and hit it for 8, and they stuck in my head for years. Seems stupid, but it’s been a small goal of mine for a while now. Suck it, random dude from high school.
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Lol nice job. Three plates for 8 soon enough
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Lol idk about all that. What’s funny is benching has been on my back burner for a while, but taking it easy seems to have benefitted me greatly
Do tell.
So basically, I always took this comically large breath, get under the bar, unrack, step back, and push. It would leave me incredibly short of breath and light headed.
Now I take about a 1/2 - 3/4 breath, unrack, step back, take the rest of my breath, brace, and drive.
Sonething about that extra second or two of breath leaves me with loads of force.
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Highlight of the day. Attempted my first Widowmaker set on squats. Hit 300×5 on my 1 set, didnt feel comfortable doing jokers past that point. Did 240 for 14 reps. I really wanted at least 15, but… what a fucking set. I’m having a hard time stringing together a coherent thought.
Holy shit.
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Rep squats is worst squats
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OKAY long post incoming. I’m planning ahead for the future, and getting my new program laid out, post faux-meet in april.
Essentially 5’s Pro Main/531 FSL Supplemental. My slowest growing lift is squat, its progressing, but it is EXTREMELY slow. So I’m going to up the volume a bit, and this should meet those needs. I’ve also neglected supplemental movements for several months, so I’m a but overdue. I’m going to list out my days, and try to come up with a solid reason for why I’m doing it, for justification to myself, that there are no wasted movements.
I’m going to use my max lifts in May as my 1rm, and base it all off of 85% due to the massive increase in volume.
Anyways, I’ll proceed in the next comment.
Monday: Deadlift (Leader)
Why: Its my favorite lift, and I see steady progress, I’d like to hit it hard and fast when I’m fresh.
1.1. Deadlift 5’s Pro
1.2. Hip Thrusts 5×8 Superset with DL
Why: Increase glute activation through the lift, wont be overly heavy. Also will help with lockout power.
2.1. Deficit Deadlift w/ Chains 5/3/1 5×5 FSL
Why: I dont have any definitive “sticking points” but I feel like I would benefit the most from increased power off the floor.
2.2. Weighted Push Up 4×10 Superset w/ D-DL
Why: Shouldnt interfere with the increased volume in deadlift, while adding some push assistance/stability in.
3.1. Core ~50-100 reps
I keep these vague, if I set myself to a single core workout, I’m more likely to find a reason to skip it. This way I’m more inclined to do a core lift I would enjoy doing that day.
3.2. Landmine Row 4×10 Superset w/ Core
Why: Increase pulling volume while keep spinal load low post deadlift. Should also mesh well with core being a skewed load.
- Facepulls 4×15
Why: keep shoulders healthy, pulling volume, and a light workout to ease out the day.
Side note: The super sets are not set in stone. Im going to use them when I can, but if I’m burnt out, I’ll seperate them for a week. Using them to decrease time. I hate assistance, it’s boring as hell, and NC is basically a rainforest, so my conditioning is nothing short of lackluster. This will allow me to keep some semblance of a higher heart rate. Also, I work a shitload, and would like to have at least a couple hours of decompression/house chore time.
Random update. Said fuck everything I was talking about before, and just started running BBB after our faux meet. Using supplementary movements for the 5×10.
Specifically:
Front Squat
Z-Press
Floor Press
Chained Deficity deadlift
It’s fucking hard. Totally not familiar with the movements. It’s incredibly fun.
Couple of weeks in and already seeing some progress. I guess I see why everyone touts this program as their favorite.
Noting unexpected PR. Deadlifting for fun before starting the next program Monday with my new gym partner. Hit 465. 20lb PR. New program will hopefully jack that up.
Rebumping this thing for the 2020 Challenge.
Lightly Modified Darkhorse. (Mainly just the dynamic work, because the 10 sets of 10 is kind of a pain when lifting with 2 others)
The show starts Monday.
Officially Committed to Coffinworm after a meeting with the gym partners.
First official day started today
-
Light Warm Up
-
Pull Ups, Wide grip, 30 reps total
-
Bench Press
-225×5
-250×5
-280×5
-250×5
-280×3
-315×1 -
BB Row
-Superset between each bench. 135×10 -
Deadlift
-(295×5) 5 Sets -
Skullcrushers S/S Leg Raises
-(85×10) 4 sets. 15 Leg Raises each set. -
Mountain Climbers S/S Burpees
-(10 Each Leg/5 Burpees) 2 sets -
Fast Tempo Jumping Jack’s
-2 Sets @ 1 Minute Each.
Notes: fucking hell 3 weeks off did not do me any favors. Bench was caddywompus for several sets. Conditioning almost fucking killed me, and it wasnt that hard. Deadlift felt clean and powerful though. Excited to see this through.