11/24 - Monday - Squat / Bench
Squeezed my deload bench in with squats since I am on vacation in Seattle now. Had an excellent squat session!
HB Squat - 1+
180 x 3
205 x 3
227.5 x 12
Good Morning
100, 110, 120 x 10
CG Bench - Deload
130, 150, 170 x 3
Seated Cable Row- 5 x 10
calf/dorsiflexion
Single leg extensions / Single seated leg curl- 20 x 2
Weighted Plank- 35 x 30 sec. x 3
Treadmill Hill Sprints
9.1 mph x 10 seconds x 10 @ 12% incline w/20 second rests
Hey, buddy, how is the whole lifting thing going for you? I just got back from (what I guess was a forced deload/lay off) from training, and hit a PR on my first day of benching in two weeks.
Recap of 12/1-5 training. No PRs this week.
12/1 - Monday - Squat Deload
HB Squat - 5s % with just 3 reps
155, 180, 205 x 3
Good Morning
100, 110, 120 x 10
Single Leg Curls/Extensions
Calf/dorsiflexion
Weighted Plank/Standing Cable Crunch
Treadmill Hill Sprints- 9.1 mph x 10 seconds x 6 @ 12% incline w/20 second rests
12/2 - Tuesday - Bench 3+ Week
First time using the reactive slingshot. The two triples with my training max were cake with it. The goal on this day was to use it to get accustomed to heavier weight…not to kill myself.
CG Bench
140, 160 x 3, 180 x 6 RPE @ 8.
200 x 3 x 2 w/reactive slingshot. Super easy.
1A DB Row- 60, 70, 80, 70, 60 x 10
Pinwheel Curls / Side Raises- 3 sets of swoleness
12/4 - Thursday - Deadlift 5s
Capped at 10. Training max is so low I think I couldve had 15 reps but didn’t want to push too hard.
Deadlift
225, 262.5 x 5, 297.5 x 10 RPE @ 5
HB Squat- FSL
167.5 x 6 x 3
Calf/dorsiflexion
High rep leg curls/extensions
Pallof Press
Treadmill Hill Sprints- 9.1 mph x 10 seconds x 10 @ 12% incline w/20 second rests
12/5 - Friday - Light Bench & Accessory
CG Bench
150 x 5 x 3
Pull Ups / Dips
5 x 5 / 12,10,8,8,6
EZ Bar Curl / Front Plate Raises- 3 sets
Farmer Walks- 2 trips around gym with 60s.
[quote]Destrength wrote:
Hey, buddy, how is the whole lifting thing going for you? I just got back from (what I guess was a forced deload/lay off) from training, and hit a PR on my first day of benching in two weeks.[/quote]
Hey bud! Its been like a roller coaster for me lately. Things are beginning to look up though…at least for squat and bench. Congrats on the PR and hope you’re still getting stronger and gaining weight!
WHEEL WHEEL WHEEL! Its hockey season bro squats before your games are mandatory. Poutine post game meals with beer is a delicacy saved for victories!
[quote]Jlabs wrote:
WHEEL WHEEL WHEEL! Its hockey season bro squats before your games are mandatory. Poutine post game meals with beer is a delicacy saved for victories![/quote]
Hey, hows it going bud!? I think a while back you messaged me on fb but I didn’t realize it for a while…oops! Taking the longest break of the year currently from hockey. Don’t play again until mid January.
I am doing great. Got a house out of the hood and back to training. Going to work hard and bring strength back up quickly I hope. Had to take three months off due to working like a dog. Deadliftday. Whats up with the break from hockey? Did I miss something?
[quote]Jlabs wrote:
I am doing great. Got a house out of the hood and back to training. Going to work hard and bring strength back up quickly I hope. Had to take three months off due to working like a dog. Deadliftday. Whats up with the break from hockey? Did I miss something?[/quote]
Nah, this just happens to be the longest break of the year. And the fact that we didn’t have any playoff games makes us sit longer.
Week of Training: December 8th-12th
[b]12/8 - Monday - Squat 3+ Week[/b]
HB Squat
175, 200 x 3, 225 x 9 RPE@9. Weaker than last hard session.
Good Morning
100, 110, 120 x 10
Single Leg extenions/leg curls
calf/dorsiflexion
Weighted planks / Standing cable crunch
[b]12/9 - Tuesday - Bench 5s[/b]
CG Bench
130, 150, 170 x 5, 130 x 18
1A DB Row
60, 70, 80 x 10
EZ Bar Reverse Curl / DB Side raises
Treadmill Hill Sprints- 9.1 mph x 10 seconds x 6 @ 12% incline w/20 second rests
[b]12/11 - Thursday - Deadlift 1+ [/b]
Deadlift
270, 305 x 3, 342.5 x 8 RPE @ 9
HB Squat- First Set Last
150 x 10 x 3
High rep leg extensions / leg curls
Farmer walks- 60s x 2 trips. Single arm x 1/2 trip each.
Half-kneeling pallof press
[b]12/12 - Friday - Light Bench & Upper Accessory[/b]
CG Bench
140 x 6 x 3
Pull Ups / Dips
5,5,5,5,8 / 10 x 5
EZ Bar Curl / DB Front Raises
65 x 10 x 3 / 12.5 x 20,20,15
Treadmill Hill Sprints- 9.1 mph x 10 seconds x 10 @ 12% incline w/20 second rests
Mighty, have you considered HRT? The last I checked, they were low weren’t they?
[quote]Destrength wrote:
Mighty, have you considered HRT? The last I checked, they were low weren’t they?[/quote]
Yea, they’re still low hovering around 400. After the new year I’m finally going to go see a reputable doctor and just pay out of pocket. Still no insurance for the time being. Definitely going to try to find the root of the problem so hopefully I dont need HRT though. I have a feeling I may have a pituitary issue since I’m having issues with other hormones as well.
Brah, i didn’t know you were running GZLC. 
[quote]Destrength wrote:
Brah, i didn’t know you were running GZLC. ;)[/quote]
What does that stand for anyway.
[quote]MightyMouse17 wrote:
[quote]Destrength wrote:
Brah, i didn’t know you were running GZLC. ;)[/quote]
What does that stand for anyway.
[/quote]
Some hipster program that a mediocre powerlifter made. On Reddit, there is a guy when the named GZCL, and he made the “GZCL” method. It goes on the principle of: Train your competition lift/a lift that is similar/builds it (squats, box squats, accomodated resistance squats, etc), then do twice the volume in a secondary exercise that builds your lfit (SLDL’s, good mornings, etc), then do three times the volume in a third tier (non specific) exercise that also builds your lift/the muscles needed for it.
Oh, it gets better. Tier 2 can also be CAT of the lift that you are training. So essentially: Max effort, Dynamic Effort, Repetition effort, rotate exercises, and build the lifts while practicing them. That isn’t even the cherry on the sundae, the cherry on the sundae is that “IT IS SO MUCH BETTA THAN DAT ROIDED UP WESTSIDE METHOD CUZ NO MULTIPLY AND DRUGS BRAH!!?!?!??!?!”, and 50% in r/weightroom at the minimum fucking uses it (most also ‘hate conjugate training’ which ironically they are doing).
That group of people piss me off so much.
5/3/1 Cycle 2 Summary
I haven’t felt like posting regularly for a while now, but still want to give a summary of each cycle. I’m only including the main lifts used in 531. No assistance or conditioning posted here for now, but I am definitely doing both. Bench and squat were done one other time during the week using the FSL method for multiple sets.
Since it will be months until I consider doing another meet I have the big three staggered. Squat is 3/5/1/D; Bench 5/1/D/3; Deadlift 1/D/3/5. If I felt good, I would do more than the required reps on the 5s and deload week, still leaving at least 4 reps in the tank(deload week is 5s % with 3 reps planned).
High Bar Squat- Beltless
3+ Week- 225 x 9 RPE @ 8.5 (weak start to cycle)
5s Week- 212.5 x 5
1+ Week- 237.5 x 10 RPE @ 10 beltless PR
D Week- 212.5 x 8 RPE @ 5-6 easy and fast
Close Grip Bench
5s Week- 170 x 5, FSL 130 x 18
1+ Week- 190 x 6; reactive slingshot added- 210,220,230 x 1
D Week- 170 x 3
3+ Week- 180 x 9; reactive slingshot- 200,220,240 x 3
Deadlift
1+ Week- 342.5 x 8 RPE @ 9- Beltless rep PR
D Week- 305 x 8
3+ Week- 325 x 10
5s Week- 305 x 8
Have an appointment with a hormone doctor this Tuesday so pretty excited about that! For those who don’t know my hormones that I’ve tested so far are pretty jacked up. Testosterone is half of what it should be, estrogen too high, thyroid hormones too low…you get the picture! lol. I do hope theres a few things we can test before just jumping on the shots.
Anyway, I’ll update afterwards. On another note…Started another 531 cycle this week and it wen’t okay I guess. Squat was a little weak like it usually seems to be the first week of every cycle.
[quote]MightyMouse17 wrote:
Have an appointment with a hormone doctor this Tuesday so pretty excited about that! For those who don’t know my hormones that I’ve tested so far are pretty jacked up. Testosterone is half of what it should be, estrogen too high, thyroid hormones too low…you get the picture! lol. I do hope theres a few things we can test before just jumping on the shots.
Anyway, I’ll update afterwards. On another note…Started another 531 cycle this week and it wen’t okay I guess. Squat was a little weak like it usually seems to be the first week of every cycle.[/quote]
Good luck, bro. Do you think you’ll grow (height wise), and join the tall kid club?
Oh, if you care I grew to about 5’10" at this point. Maybe someday I’ll hit 6’0" ;).
[quote]Destrength wrote:
Good luck, bro. Do you think you’ll grow (height wise), and join the tall kid club?
Oh, if you care I grew to about 5’10" at this point. Maybe someday I’ll hit 6’0" ;). [/quote]
Haha I hate you!! You shouldn’t be growing because you’re lifting heavy weights! lol
Just know that Imma come after your numbers and surpass them when I get my hormones fixed!
[quote]MightyMouse17 wrote:
[quote]Destrength wrote:
Good luck, bro. Do you think you’ll grow (height wise), and join the tall kid club?
Oh, if you care I grew to about 5’10" at this point. Maybe someday I’ll hit 6’0" ;). [/quote]
Haha I hate you!! You shouldn’t be growing because you’re lifting heavy weights! lol
Just know that Imma come after your numbers and surpass them when I get my hormones fixed!
[/quote]
My deadlift cannot stall with that knowledge. It must get better so you can’t catch up! (I am also healthy now so that kinda helps)
Went to the doc and we’re going to try a clomid restart. Starting with 25mg EOD. I’m keeping expectations low because the success rate isn’t great…but hoping for the best!