14AUG11
Back to 5/3/1
Squat
135x5 170x5 195x5 220x3
Front Squat
135x5
B.S.S
5x25x3
Pull ups
5xBlue Bandx5
EZ Bar Curl
4x65x8
Its good to be back to 5/3/1. My leg is still a little tweaked from the last time, but it felt a lot better. Just another week or so and I should be ok. I’m working off a 260 max.
16AUG11
MP
95x5 110x5 125x5
MP
5x70x10
DB Press
30x5 35x5 40x5 30x5 Left Shoulder 25x8
Pull Ups Blue Band
4x5
Dips
BWx5,5,5,10
That’s it, got in, got out.
Welcome back to the 5/3/1 crew.
Thanks Joe, I did moss it
18AUG11
Deads
210x5 245x5 275x5
Sumo Grip
3x165x5
Good Mornings
65x10 75x10
Pull ups
Hang x10 x20
Hammer Curls
4x25x8
Not sure how to load on the GM’s yet. I really want to work my lower back, but I felt it more in hamstrings than anywhere else. Just about the only time i feel my lower back work is heavy deads. If I can bring up my lower back then my MP will shoot up. Its the one thing holding me back, so to speak.
I’ll suggest maybe bending at the knees a bit to take some load of the hammies. Funnt thing about GMs is I feel really nevous doing enythign over 100lb. I just get that “injury on the horizon” feeling. So I go the super-slow-and-squeeze angle to get more work out of the lower weight.
Or maybe I’m just a pussy.
[quote]username42 wrote:
I really want to work my lower back, but I felt it more in hamstrings than anywhere else. Just about the only time i feel my lower back work is heavy deads.[/quote]
I’ve only done GMs a couple of times and I felt them mainly in my hamstrings too.
You could try them seated on a bench, that might take the hams out a bit.
Un- Back to 5/3/1? Havent you heard that the new rage is some program by Dan John? Yeah, its easy and you get results…spread the word!
Nice work, and pound that that 5/3/1 until you own it!
GM’s scare the crap out of me…
Don’t let OG fool you into that Dan John nightmare, you’d have to be half crazy to run that system 
Canada, I understand exactly what you are saying. I get that feeling too, but if I work up the weight, I should feel more confident, I’ll give bending the knees a try.
You know Dday, I’ve been following OG’s blog on and he just makes it sound like soo much fun(insert sarcastic tone), I don’t know why everyone wouldn’t want to give it a go, but, if it works…
21AUG11
Bench
2x135x10 WU 160x5 190x5 215x5
Incline Bench
4x125x10
DB Press
60x8 65x8 70x8 75x8 Left Arm 40x8
Pull Ups (blue band)
3x5
Tricep Pushdown(single arm)
3x30x8 Left Arm30x8
Felt good in the gym. Felt more muscles working on the bench and I don’t know why. Oh well, overall a good day of pressing. Squat on Tuesday, hopefully will get the same good feeling.
You seem to be hitting it pretty good. Never tried a 70# kettlebell. Hope you get enough time at home to get your riding in.
HEL, I am hoping the same thing. I am talking to a tax guy to see if I can pull it off.
25AUG11
Squat
185x3 210x3 230x2
Front Squat
2x135x8
BSS
3x25x5
Pullups Blue Band
3,5,6,5
EZ Bar Curl
5x85x3
Today just sucked. The weight didnt feel heavy, but I couldn’t get my form down I don’t think. I know I am losing weight, but I didn’t think my squat would go down this much. Maybe its just a bad day. I had a couple days this week where I only got 4 hours sleep in 48 hours. Not busy, body just wouldn’t shut down. things seem to be back on track now, so hopefully better things in the future.
28AUG11
Deads
135x8 185x6 WU 230x3 260x3295x3
Sumo
5x155x10
Pullups (Blue Band)
3,4,5,5,4,3
DB Curls
10x30x3
Good Mornings
95x3x5x5x5
Still feeling the GM’s in my hamstrings, but you are supposed to feel them there. I can also feel my core working when I get into heavy deads and sumo. Not much else to say, just another windy day here in the Afghan mountains. My one day off a week.
Looks like the training is coming along nicely even with being so busy.
Just checking in. Nice to see you working the 5/3/1 program again.
Numbers are looking strong. I see a pattern though on your last set, are you going all out with max reps or just doing the required number? Keep in mind that last set can be as many reps as you can squeek out.
I’m doing both standing and seated GMs presently. The seated ones really isolate the lower back. I definitely use soft knees on the standing ones. And I do hardly any weight but feel them nonetheless.
Thank Joe. OMP good to see you checking in and gettin back at it. Snap, I was thinking about switching to seated Gm’s. I don’t mind the stretch in the hamstrings, but its my lower back I really want to isolate, i will give them a try next go round.
31AUG11
Bench
barx20,95x10,135x8 WU 175x3 200x3 225x4
Incline Bench
5x125x10
DB PRess
65x8 70x8 75x8 80x8
1a Pullups(blue band)
5,5,5,5,
1b Triceps Pushdown
4x30x5
Bench felt weaker along with all my lifts. I’m going with since I am down into the lower 220’s that’s where the strength went. Now to see if I can get stronger with out putting on a lot of fat.
Have you dropped the kettlebell circuit stuff for good now that you’ve lost the weight? or will you throw it back in now and again?
What do people do during their days off there?
Brett, I haven’t. I dropped for the worst reason to give on T-Nation. I just haven’t been in the mood for it. No spectacular reason, just lazy. I just found out I can take a few months off between contracts and I will be coming back home in Feb for a couple of months. You can bet I’ll be getting back into it pretty quick here. And on the days off, not a lot to do. Its small base, and we can’t leave it. So its watch movies, read, play video games. I’m using them to work on getting more Cisco certifications.
2SEP11
OH Press
Barx15 75x5 105x3 120x3 135x3
OH Press
5x75x10
DB Press
25x5 30x5 35x5 2x40x5
1A Pullups(blue band)
5,5,5,5,
1B Dips
8,8,8,8
Left shoulder and lower back are still giving out. The 40lb db’s felt better this time than last, but I dont feel I’m getting a good straight line on the lift. I’m doing some extra db work with all my left side movements to see if it brings them up with the rest.
4SEP11
Squat
Barx12 95x10 135x8 165x6 195x5 220x3 245x1
Front Squat
2x130x10, 130x6x8
BSS
2x20x5
Pullups (Blue Band)
5,5,5,4
EZ Bar Curl
75x8x6x5
Something is going on with my squat. My weight is down, but I’m feeling it more in my abs than I ever have. I feel I am squatting more erect. The last set of 1 at 145 wasn’t deep enough, but my upper body felt a lot better. Same with the front squat. By the time I got to the BSS’s my legs were toast. Weight wasn’t impressive, but I felt my abs working every tine I came up. So I don’t think its a fail, hopefully strength and depth will soon follow.
I also got better height on my pullups, they felt easier.
UN- Good solid training in here as always…Sounds like you are finding a squat groove and that will lead to gains!!