Curse my average height!!!
I’ve noticed that you do a ton of variations in your log DSSG. I do sumo every so often but I really hate how my hands drag on my legs. I can do about the same both styles but conventional feels more natural to me. I like deficits/snatch grips though. I do good mornings instead of RDLs since my recovery is better not having to hold the weight in my hands.
And Jenn might actually be too short for the group!
I’d take your average height any day Drake!
Yeah, I find that consistently using a couple different variations that closely resemble the lifts (different stance/grip/bar placement or focusing on a different range of motion or with a pause) helps my lifts without plateauing when I get it right. It also helps mentally when you run an exercise for a 2-5 week cycle every 3-6 weeks if it is a staple as you can get some rep/weight PR’s for the few weeks you have it in, switch to something else for 3-6 weeks and come back stronger and can do more reps/weight and progress weekly with it as you are running it.
It also makes it better for when I have a bad day of training for the main lift of the day, as when I have a bad day with my actual stance/grip/bar placement and I am 10-20 pounds weaker it eats me up mentally and I lose the feeling to lift for the day, and it would be shitty altogether.
While if I fail to hit a PR for some reason on a max effort exercise that isn’t my main stance/grip I can go do the supplemental/accessory work and hit some personal records and still get some some good work in for my weaknesses/actually enjoy the training.
Yea, I did high bar for a cycle when low bar was stalling, then came back to it and it had gone up an insane amount. But with the 531 philosophy you’re supposed to try to stick to an exercise as long as you’re making progress. I’ll probably be switching back to free squats next month, but keep the floor press in until it stalls.
[b]3/21 - Thursday - Bench C7W3[/b]
Overall a nice pressing week. I had confidence I’d have more strength this week since my press workout went so well Monday.
Close-Grip Floor Press:
45 lb x 10
70 lb x 5
85 lb x 5
100 lb x 3
127.5 lb x 5
145 lb x 3
162.5 lb x 7 (Estimated max= 200)
127.5 lb x 10
Incline Bench:
105 lb x 5
125 lb x 5
140 lb x 5
One-Arm Dumbbell Row:
50 lb x 15 x 3
Pushdowns / Facepulls:
orange micro band 20 x 4 each.
Bought some protein powder for the first time in over a year. My diet is so dialed in I figured I’d give more supplementation a try to see if it helps with recovery. I also ordered some citrulline malate. So now all the supps I take are…
protein (1/3 of each whey isolate, whey hydrosylate, and micellar casein)
bcaa
creatine monohydrate
taurine
citrulline malate
zma
and a few other extra vitamins/minerals
I’ve been doing intermittent fasting for a long time but realize its probably not optimal if I want to be an elite powerlifter. So while I’ll still fast from solids 15-16 hours everyday, I’ll be having some protein shakes during that time now. Somewhat like the predator diet by Jamie Lewis but I’ll be having carbs on all my heavy lifting days and low carb on the others. I may eventually try the actual diet, but one change at a time.
Just stopping by 
Still looks mighty in here. Everything seems to be in order.
lolll I would pick you guys last in bball
jk you can all outsquat and probably outjump me
[quote]csulli wrote:
Just stopping by
Still looks mighty in here. Everything seems to be in order.[/quote]
Thanks my friend. I’m pretty excited that things are falling into place again. Hopefully it won’t be long till my old strength levels are back and then smashed. I seemed to have finally got comfortable low bar squatting in the oly shoes too so the squat is finally going up.
[quote]browndisaster wrote:
lolll I would pick you guys last in bball
jk you can all outsquat and probably outjump me[/quote]
Whenever I played I was called the sniper. Just sat back and shot 3s all day. Funny though because I was pretty good at sneaking in and getting rebounds despite my height. Basketball doesn’t really interest me much anymore on tv, but I miss playing it occasionally.
[b]3/22 - Friday - Squat C7W3[/b]
Another good workout today. 10 reps on the 531 week ain’t to bad. My box squat has definitely been my best lift this cycle. I’m thinking hard about the whole planned deload thing. If my lifts are getting stronger shouldn’t I keep going until they stall or I just begin to feel tired? With that said I feel the deadlift needs some sort of deload.
Box Squat:
45 lb x 10
45 lb x 10
80 lb x 5
100 lb x 5
120 lb x 3
150 lb x 5
170 lb x 3
190 lb x 10 (estimated max- 253. Pitiful but its gone up every week starting at 221 week1)
Pin Squat:
195 lb x 3 x 3 (#4 again like all the other weeks)
Good Morning:
95 lb x 10 x 3
Front Grip Rear Lunge:
60 lb x 20
3/23 - Saturday - conditioning and little stuff
rower- 2,000 meters in 11:25
seated cable row- 75 x 10 x 5
wrist curls- 50 x 100 reps (50, 25, 25)
reverse wrist curls- 50 x 50 reps (20, 15, 15)
kb swing / jump rope / ab wheel
50 x 15 x 3 / 100 x 3 / 15 x 3
Later at the apartment…band work with orange micro
pushdowns / facepulls / curls- 20 x 3
BPAs- 20 x 2
[b]3/25 - Monday - Press C7W4[/b]
Someone was doing curls on a BOSU ball today…I shit you not. I actually did a pretty legit deload today. Did the warm ups only per the 531 protocol, and then kept volume on assistance the same, but cut the intensity to 75-80%. Used my fat gripz on all assistance. I can’t justify cutting assistance volume and intensity in half every 3 weeks. Maybe every 2-3 cycles.
Press:
45 lb x 5
60 lb x 5
70 lb x 5
Fat Gripz Dumbbell Bench Press:
35 lb x 10 x 5
Fat Gripz Lat Pulldown:
80 lb x 12 (accidentally did a few more reps…oops.)
80 lb x 10 x 4
Fat Gripz Hammer Dumbbell Curl:
15 lb x 10 x 3
Fat Gripz Dumbbell Side Lateral Raise:
5 lb x 10 x 3 (ridiculously light, so I did them very slow and held at the top)
Band work later with facepulls, BPAs, and maybe pushdowns.
[b]3/26 - Tuesday - Deadlift C7W4 Deload[/b]
Yesterday was curls on bosu ball. Today was squats on bosu ball. I really wanted to push him off and laugh. We’ll see whos laughing when the zombie apocalypse comes. Although he could probably handle an earthquake better than me.
Deadlift:
140 lb x 5
175 lb x 5
210 lb x 5
Front Squat:
105 lb x 5 x 5
Lying Single Leg Curls:
20 lb x 12, 10
KB Swing / Jump Rope / Ab Wheel:
35 lb x 15 x 3 / 100 x 3 / 15 x 3
Dude, don’t laugh. BOSU balls are functional.
[quote]MightyMouse17 wrote:
Not as functional as this!
[/quote]
Nothing is! #swolepartol
[quote]MightyMouse17 wrote:
I’d take your average height any day Drake! [/quote]
It is a weird feeling when you look up average male height around the world and realize you’d only be average in a few third-world countries now days. haha
Anyways, glad I can join the club and I’ll be sure to hang around.
I know! I need to move to India or something.
[b]3/28 - Thursday - Bench C7W4 Deload[/b]
Couldn’t get to the power rack today so no barbell floor press. I did them with dumbbells and used slightly lighter weights except for the last set. One more deload day to go. I’m aching to move some challenging weights again! Feel like a douche with the weights I’ve been moving this week. Hopefully I’ll come back stronger.
Dumbbell Floor Press:
20 lb x 10
30 lb x 5
37.5 lb x 5
50 lb x 5
Incline Bench:
65 lb x 5
85 lb x 5
100 lb x 5
85 lb x 5
65 lb x 5
One-Arm Dumbbell Row:
40 lb x 15
Band work later with the usual facepulls, pushdowns, and BPAs.
I got measured. I’m 5’8 and 1/2
Gotta add that half in there so the NFL scouts know what they’re dealing with.