Yeah, I try to get to parallel, but doubt I do.[quote=“MarkKO, post:380, topic:214529”]
I pretty much go as far as my DL start position and then come back up.
[/quote]
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09-13-2016
C5W1D2 - Deadz
PC 3@75, 3@95
5@135
5@170
5@190
10@220 RPE 8 #weakgriplimitsmyamrap
Squat, HLR, Hypers as a circuit, 4x10
Overslept again, ran out of time, but, worked hard and got a good sweat.
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09-15-2016
C5W1D3 - BP
5@45, 5@95
5@115
5@135
14@150 - RPE 8
I super setted BP with Krocs 5x10.
Incline DB Press SS with Chest supported rows, 5x10
Pec Deck SS with Face Pulls 5x10
Disappointed with the plus set, I got 14 last time I used 150, but, I didn’t super set last time, and I wasn’t training fasted, so, you know, there’s that detail.
Had stuff to do before leaving home this morning so in spite of the 3:30 alarm, didn’t get to the gym on time and had to hustle, hence the SS’s, but I like it. Not sure it’s the best for gainz, but I like it.
Figured out my lack of back strength and development is undermining any strength gains, so I’m going to try to emphasize back work. Three exercises, fifty reps each exercise, so 150 reps total for back today. Will continue until squat and DL and BP come up to where I think they should be - 315, 405, and 225 respectively. If anybody has exercise suggestions, feel free to chime in.
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Kroc rows definitely, also chest supported rows (DB, machine, whatever). Try squatting after DL as your primary assistance too. I also think good mornings are worth a shot.
2 Likes
09-16-2016
C5W1D4 - SQ
5@45, 5@95, 5@135
5@160
5@180
5@210 RPE 9
DL AND HYPERS 5X10
I got a letter from Jim Wendler today. He congratulated me on being the only person in the world to get weaker, smaller, and fatter on 5/3/1.
I guess I am a special snowflake after all.
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You’ve gotten stronger. You just aren’t displaying it well right now. It’ll become apparent soon enough.
3 Likes
@The_Myth I think you are killing yourself in training and lack good recovery in terms of nutrition and sleep. Also one think I want to mention regarding BBB ( I did two challenges before, 6 weeks and 12 weeks) both showed no result at the end, even decrease in the strength and added fat (visually!) but two weeks after the deload that follows each challenge the strength gains bagan to appear, it was like a huge and sudden jump. Also regarding to the fat gains it was only inflammation and water weight result of high levels of cortisol (too much training with high intensity equal increased levels in cortisol equals water retention and inflammation).
For example, I’ve finished my 12 Weeks BBB challenge two weeks before, I was totally fatigued and my body was like a bomb, too much fat, pants were very tight, weight increased by 2 kgs, then I took a deload week, and ignored my dieting for 5 days, I ate clean but in big amounts. By the end of the deload I was 2 kg more (total 4 kgs more) then I returned back to my regular routine and started the new cycle. Yesterday I set a new PR in the press; pressed 65kg for 7 reps easily without any problems with perfect form and full ROM, even I didn’t feel that my head will blow while pushing last two reps. Today I’ve lost 2 kgs of water, and my pants are looser now. Gradually I will be back to my normal stats.
So take it easy friend. Gains will come but you need to focus more on the recovery and nutrition. Good luck to you
2 Likes
Yeah, I was just being a bit whiny on Friday. I just went back to work two weeks ago, and I commute on my bicycle, so I went from about fifteen miles per week to more than eighty miles last week, and it showed in the gym. In addition to that, I’m having trouble eating enough with the added physical exertion - I was down almost five pounds to 186. My FitBit tells me I’m burning about 4,100 calories per day, and I doubt I’m getting even 3,000. In addition, just to get 3,000 I’m eating calorically dense (dirty) food. So, a few things came together and when my 210# Squat felt like 1,000#, it was a wake up call.
I took Saturday and Sunday off, and ate like a pig. I’m probably going to finish the rest of this cycle just going three days a week which will extend it about a week. I’ll take a de-load and then I’m thinking about switching to a three days per week full body template with squatting every day in a HLM scheme - it’s in the book. It will give me more recovery time and emphasize squatting, which is important to me. And relieve some of the pressure of trying to get to the gym four times a week at 4:00 AM.
Either way, It’ll work itself out. I appreciate the input and support, thanks!
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This is another point my friend, getting 3000 calories from dirty food (like big mac, french fries, cola, etc) will not help you in the training. In term of calories it is ok, but the most important factor in our journey is meal timing and macro splitting. I mean pre workout meal is the meal that will define your workout energy. You train early morning, so be careful with your last meal before sleep. Slow digesting protein and complex carbs will help you too much, and good fast carb 30 minutes before training will give you the required energy. After training you can eat whatever you want, although sticking to healthy combination for meal construction will help consolidate your energy.
Also notice that those dirty meals will make you sleepy and down to the ground as a result of their load on your stomach along with insulin spikes. A good role you can follow is that you don’t combine fats with fast carbs in a single meal. If i’m going to have a mac meal I will take it without the fries and cola, hence I combine protein with fats with minimum amount of carbs. Other situation is that I order huge portion of steak with grilled potatoes, rice, etc. This is carbs with protein with minimum amount of fat.
Another point is that I don’t recommend squatting everyday while using a bicycle everyday. You are stressing your legs too much. Anyway it is personal capabilities, and for me I need at least 6 days between each moderate to heavy squat session for recovery, lesser days kills my recovery, but again it is personal capabilities, you may recover fast and your legs may adapt very will with such system.
Have a nice day friend 
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9-19-2016
C5W2D1 - OHP
5@45, 5@75
3@95
3@105
7@120 RPE 9
10@95 FSL
BP 3x5@60%, 70%, 80% BBB, SS with Lat PD’s 5x10
CGBP SS with FP’s 5x10
Curls SS with TPD’s 5x10
Good sweat, added in the FSL, had gotten away from that. Did not ride the bike today, had a tad more energy, but AMRAP set was two shy of a PR, which is discouraging. Just going to trust the process, try to cut down on the bike miles, and try to eat better.
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Yeah, you’d want about 5000 per day at that rate, mostly from decent food. When I did BBB I was probably averaging 4000 per day, but my only exertion was training.
Get in those carbs and double to two and half times bodyweight in protein, but carbs especially. Try to keep fat intake controlled.
2 Likes
09-21-2016
C5W2D2 - Deadz
PC 3@65, 3@95
3@135 WU
3@180
3@205
9@230 RPE 8 for the lift, 9 for the grip
3X5@180 FSL
Hypers and HLR 5x10
Squat 3x5 @50%, 60%, 70% with Hammer Curls and TPD’s 3x4.
Took yesterday off and it felt good. Got a good night’s sleep, got up early, had a protein shake with some Amazing Grass Superfood, a bowl of cereal (Kaschi Go Lean Crunch with skim milk), loaded up my mug of coffee and rode over to the gym.
Felt better having eaten.
For now, I’m going to lift every other day so my cycle will take me four weeks instead of three, will skip the deload in between.
I have decided to cycle calories by eating on training days and doing the IF on non training days.
Will run this until I see it isn’t working, and then change if need be. Feel good about this plan.
Every other day training actually feels like it’s going to be a vacation. I was trying to get to the gym four days a week during the work week. Now, it will be three at most, and two days every other week (work days). That seems like it relieves a lot of pressure on me.
Woot woot!
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I would most strongly recommend not doing this. If you’re dead set on a schedule, DL and press on the same day.
This is a excellent idea
Wendler recommends skipping the deload on a three day a week schedule. Technically, I’m 3.5 days per week, so I’ll see how I feel, but I have let go of the idea of sticking to a schedule.
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9-23-2016
C5W2D3 - BP
10@45, 5@95
3@125
3@140
11@160 RPE 8 (PR reps at weight)
3x8@125 Paused FSL
BPA’S between sets 5x30
OHP 3X8 @50%, 60%, 70% BBB Opposite, SS w/Krocs 5x10, Curls SS w/ TPD’s, 3x4, Pec Deck SS with Lat PD’s 3x4.
Planned to work out after work but realized I had bent a wheel and broke a spoke on my bike, so I went to the bike store first, and then went to the gym. I was worried that the extra ride and after work would make my workout suck, but it didn’t…maybe because I’ve been eating more.
My Bro-in-law is jacked and I was asking him about his program a while ago. He does a body part split, 3x4 heavy, and then on the weekend does a full body 5x10. So, I’ve been thinking about trying it (parts) and that’s why there’s a few 3x4’s on isolations. After my last 5/3/1 workout of the week (squats), I’m going to go do some 5x10 iso’s on the lifts I’ve been doing 3x4 on and see if I can spur some growth. The every other day thing is good so far, I feel more recovered, and seriously, not kidding, like I’m gaining. Maybe I can get to 200.
I posted my DL video for this week and would appreciate some feedback. It’s my AMRAP set at 230. Despite it not being much weight, it seems that I am still having some rounding issues with my back. Are my hips coming up too soon causing the rounding, or am I just a weak bitch?
09-26-2016
C5W2D4 - SQ
5@45, 5@95, 5@135
3@180
3@200
4@225 RPE 9
3X5@180 FSL
BPA’S 5X30
DL, 3X8@60%, 70%, 80%
Meet the teacher night at my kids’ school - ran out of time, motivation, and strength - I guess it was sort of my I Ain’t Doing Jack Shit workout.
I’m changing my squat form to more proper low bar squatting - more horizontal back, less quad recruitment. I can only guess the change is why I’m so weak in squats right now. I’m eating, weigh over 190, am taking recovery days. It has to be the form tweak. I might take a day and go back to the old form to see if I can push any more weight.
Or, I could just be patient and DTP.
I think your hips are set too high in the first place, so you’re missing out on leg drive. Also, try not cocking your head back so hard early on and just keep it neutral; and try the ribs down cue when you set up as well.
Otherwise it looks good.
This. If you’re trying to change your technique you need to stick with it. It can take a fair while for it to become comfortable and for you to be strong using it.
2 Likes
09-29-2016
C5W3D1
5@45
5@100
3@125 (supposed to be 115 - can’t add)
5@125 RPE 8
5x30 BPA’s between sets
3x8@100 FSL SS with 4x10 Lat Pull downs
4x10 Incline Press BBB
Curls, Tri PD’s, Face Pulls 4x10
I worked out after work today, fed and rested, and felt good, got a good pump. My 1+ set wasn’t so great, but wasn’t horrible. I’m going to keep taking a day off between sessions, I really think it helps. If I don’t work out, my caloric requirement goes down but I still eat the same, so it’s almost like my body is getting extra calories for MPS. I know it can’t be possible after a week, but I swear I’m starting to swole (probably just glycogen refilling my depleted muscles).
Still debating whether or not to deload - this cycle is going to take me four weeks without a de load, but I think I might benefit from it, I am feeling a little run down from going back to work. Either way, I’m starting to feel like I need more recovery than I have been getting.
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Deload. The last thing you want is to actually need a deload.
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