The Pursuit of Mythical Gains

Training Training Logs
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Even though I’m not following 5/3/1 at the moment, I’m a big advocate of sticking to the plan and running the numbers on it.

That said, I’m also a big advocate of smashing barriers. If you want to squat heavy on your birthday, I think you should. Just work your way up intelligently, gauge your body’s feedback on each rep and go for it if everything feels good. 315 is not a pie-in-the-sky number for you at all.

And you can always drop down and push a set hard for reps at a light weight afterwards. I don’t think any workout where you push your limits in some shape or form is a waste. If it makes you feel better, you can start a thread and beg Wendler for forgiveness for straying from the plan.

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323

@twojarslave has given some sound advice. Besides, there’s a big difference between going off on a heavy session once in a blue moon and regularly ego lifting.

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Yeah, pretty sure I’m just going to stick with the program. What would be the point?

I did plan on using joker sets in my 5/3/1 week, so I’ll work up to it, but I have been second guessing that because of running BBB. It kind of defeats the purpose if I work up to a heavy single and then miss on the 5x10’s. The bottom line is that I will get there when I get there. But…

I just have to figure out how to get rid of this DOMS.

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Food. Lots of it. Also BCAAs during training.

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326

Yeah, my weight has been crazy - at 185 yesterday, 194 this morning. I’m not eating consistently, and not drinking enough water consistently. Mentally I wan’t to gain some weight, but I just have issues with eating enough because of my irrational fear of getting fat again. Such a big sissy.

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8-27-2016

C4W2D3 - BP
10@45, 5@95
3@130
3@150
12@170 RPE 8 (REP PR)

INCLINE 5X10, BPA’S 5X20, FP’S 5X14, TPD’S 5X14, CURLS 5X10

Good workout.

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328

@The_Myth Going to follow your log, if you don’t mind :slight_smile:

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329

Would love to have you, especially since we’re both doing 5/3/1 BBB. Feel free to chime in whenever you are so moved.

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330

As per my experience, DOMS decreases with peri-workout. A good carb meal before training reduces the effect too much. MarkKO advised me to have good carb meal and to eat quality food (that was during my fasting month), since I’ve followed his advice I never experienced much DOMS.

I remember last year I used to train on empty stomach and then eat my big meal after workout. The DOMS were staple in my life. Once I changed it to train 3 hours after my main meal. no more DOMS!!!

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331

I understand that, being a semi-ex fat guy myself. OK, fine, fat guy with some muscle.

You have a LOT of room for error. You’re pretty lean, so chances are you’ll gain a bunch of muscle and a tiny amount of fat.

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I usually train fasted in the early AM. I am thinking about changing that.[quote=“MarkKO, post:331, topic:214529”]

You have a LOT of room for error. You’re pretty lean, so chances are you’ll gain a bunch of muscle and a tiny amount of fat.
[/quote]

Thanks for reminding me. Somewhere I got it in the back of my head that I wanted to maintain ten percent BF year round. I since realized that isn’t practical for me, but somehow it’s stuck in my head and everytime my scale goes up a tenth of a percent in BF, I get freaked out.

However, I’ve noticed when I wake up heavier, after a day of good eating, I look much bigger and fuller, even if my BF% is up… and my abs still show up.

I’m going to my daughter’s soccer game this morning so I won’t lift until this afternoon and will be well fed, so I’ll see if that cuts down on DOMS.

Thanks!

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333

08-28-2016

C4W2D4 - SQ
10@45, 5@95, 3@135
3@170
3@200
7@230 RPE 9
1@250
1@270
1@290 (PR)

5X10@135 BBB

BPA’S 5X20, LEG EXT 5X10, LEG CURLS 5X10, CRUNCHES 4X25, VACUUMS 4X3

I’m the biggest wimp ever. I have always over thought stuff and part of the reason I started power lifting was to get comfortable being uncomfortable (Wendler or Rippetoe). I realized a lot of my internal dialogue was my self doubt.

I felt a little punky going to the gym, but I was well fed (Froot Loops, banana) and I started thinking about how bad I would like to get 315 and I realized that my thought process of sticking to the program was preventing me from getting something I wanted, so I resolved to do Joker sets after my 3+ and just see how I felt. Much of my decision had to do with the votes of confidence from @MarkKO and @twojarslave.

So I did Joker sets - or heavy singles.

And when I had 290 loaded on the bar, I kept trying to talk myself out of it. I don’t have a spotter, and I’m not sure how to bail out if I do fail, but, I figured I should just give a shot - the gym was mostly empty, so no embarrassment for failure.

It looks a shade high, but I’m blaming that on the camera angle.

BTW, the post squat celebration is my version of a most muscular pose - my apologies.

Next week, I plan to just do a single in my 1+ set and then try to work up to 305, which I think will set me up for a 315 during my deload/birthday week. I’ll be sure to eat and sleep well and I will do squats on Saturday of the deload, which will be the tenth of September, which will be after my birthday, but the same week.

I think if I had not done 7@230 in the 3+ set, I could have gotten 300 today and believe just working up to the 315 without the volume will make it easier. Just haven’t done it, so I don’t know what to expect.

I’m thinking about doing squats again on DL day this week, and next, instead of more DL in the BBB sets. Overkill?

Pleased with today’s work.

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334

That’s a lot better looking than your last squat PR. Maybe a shade high but nothing to worry about. Better control, and less grind even though you still drop really fast. Good call to leave 305 for 1+ week and I think you’ll have a realistic shot at 315 during deload. Failing that, by next 1+ week for sure.

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Thanks!

I thought my descent wasn’t overly fast, but I will work on it. I have it in my head that I need some speed to get the stretch reflex, but I know that isn’t true.

The grind is always in the same spot - the middle. Any thoughts on how to improve my strength in that range?

Looking forward to getting 315 behind me - it’s a mental block. I know I can hit two on the BP, and that will just leave me to get four on the DL, which I’m pretty sure I can do in the next six months.

Then I can just focus on the program and enjoy the process.

Maybe I hit two on the BP in the 1+ to get that one out of the way as well?

336

I would say that grinding around the area is pretty normal and you shouldn’t worry about it. However, if you feel very strongly about it, perharps you can dry dead squats off the pins 1-2inches below where you would consider the grind.

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It’s fast at the start, then slows down into the hole. The opposite would probably work better to get that bounce. You stay slower and controlled until just above parallel and then kind of pop into the hole and get that stretch to come up. That’s the theory, at any rate.

It’s actually just past parallel, mid range it looks like you’re accelerating again. Paused squats would probably work well. Maybe some good mornings too? Paused squats will probably fix that. It’s just a matter of where you fit them. Maybe after a cycle or two you could do 5x5 FSL paused squats instead of BBB?

One way to find out. Certainly no harm in trying.

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Yeah, maybe I work these in instead of 5x10 DL on Dead lift day, just for now. I did these last cycle and really like them.

Did these for the first time a few days ago, really liked them. Good plan - post pause squats on DL day this week.

Yeah, starting to get this attitude. Thanks for Foster(ing) it (see what I did there)?

Sorry, I know Foster isn’t actually huge in Australia. My grandfater bivouaced in Australia during WWII - he was on the aircraft carrier Enterprise - and he told me it just rained like hell, but they had gotten some Castlemain XXXX, weren’t used to Aussie beer, and generally didn’t give a shit about anything after about four of them.

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I’m glad you’re going for it. There’s value in running the numbers on 5/3/1. A lot of value. I also think there’s value in hitting those mental milestones. A lot of value.

Your 290 squat looked good to me. I’m not a form technician, but it sure seemed solid to me. It looked like you were just a bit surprised by the weight of the barbell as you were coming out of the hole. You didn’t quit. You had plenty of strength to move it once you set your mind to it, and finished very strong.

Well done!

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340

LOL!!! 225 shocks me each time I shoulder it. You can imagine what 290 felt like. I think that’s part of my problem, I have a mental issue with heavy shit, and that’s why I started lifting in the first place. I actually had a problem at 270, forgot a collar and the weight started sliding on my left. And, I edited out where I checked to make sure both collars were there.

Thanks! I posted it in a forum on Facebook and you would think that I’m a total retard, lucky I didn’t kill myself. But, I kind of like your approach - just get it. I need more of that and less of the thinking and reading and analyzing all types of things and stuff.

No spotter!!! But, I did watch a video on how to fail on the squat without a spotter - not sure that doesn’t just jinx me all to hell.

Thanks!!!

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And, figured I’d start tracking weight and BF weekly.

Last week, week ending 8/28, I was 189 and 14.1%