Main lift (1) done with Wendler’s 5/3/1 and couple of exercises done by EDT-protocol.
Deadlift 82,5 kg/5, 92,5/3, 105/2
2a) DL 5 x 10 x 50% = 62,5 kg
2b) planks, 5 sets (3 x 60 sec front and 60 secs/side)
3a) power curl from hang 15 min 75% (EDT) = 37,5 kg, total of 51 reps
3b) weighted sit-ups 15 min (EDT) with 24 kg KB = 61 reps
Cuban presses 4 x 6 reps
Notes:
Got 2, probably missed the 3rd because I changed my grip to PL-grip and lost some “momentum” in process. Problem is not the lockout, it is the start of the movement. I think I must concentrate more on the explosive start of the lift. I seem to start the lift by increasing the power gradually and not all at once. I’m not sure if it comes from the power clean where the first part of the lift is sort slower untill the knees are cleared and after that you is when I “explope” and of course in PC it can be done, because I use lighter load so there is no problem getting the weight off the ground.
2a) no problems in the 5x10x50%
2b) static ab-work to work the opposite muscles to the DL
3a) added more weight after last wo. New ase with 37,5 kg is now 51 reps
3b) I reached the rep goal also with the 24 kg load. I used the heaviest KB we have in our gym, so now I have to go back to heavier DB’s
shoulder rehab
Bit dissapointed with my DL, allthough I think that by concnetrating more to the start of the lift, might improve it by 1 - 2 reps. That would give me the 1RM where I think it should be. Well, future shows.
Also I should be also concentrating more to stretching. Especially my hamstring and glutes have been bit tense lately.
Main lift with 5/3/1-protocol and some accessory exercises done by EDT-protocol.
Bench press 67,5 kg/5, 77,5/3, 85/1
2a) Snatch 5 x 5 x 35 kg
2b) ball throws 5 x 10
3a) Pin press EDT = 63 kg, total of 50 reps
3b) BB row EDT = 55 kg, total of 50 reps
YTWL 4 x 4 reps
Notes:
Got only 1 rep in the last set. I’m disappointed. More thoughts on this later.
2a) Wenr well. Next week I’ll add 2,5 kg
2b) some dynamic ab-work paired with posterior chain snatches
3a) added 3 kg’s since last time, got 50 reps with that. 3 first sets I tried with a slight incline, but it didn’t feel good in shoulders, so I came back to the flat bench position.
3b) added 2,5 kg’s since last time. I thought 55 kg would have been more of a struggle, but it went ok. I haven’t done this exercise for long (slapping my face), so it can be explained as noobie gains.
shoulder rehab
Here are some thoughts and facts on my training and about not being able to progress. I write them down here so that I can take a look of them later, not if but when in doubt:
I have been stalling (and not only stalling but also getting weaker) since July
floorball 2 times a week is too much (recovery)
Wendler’s program feels fine, but hasn’t really given any progress. Though I have to say, that I haven’t given it a fair chance, because the recovery hasn’t been where it should have and the calorie intake hasn’t maybe been enough
I made progress last summer (wasn’t playing floorball then) with giant-set type of training (with ramping sets)
if I eat surplus calories, I do progress slightly, but I also tend to get more fat than muscle, even if the food is healthy.
I do realise that I can’t do everything and progress all the time at the same time
This is what I am planning:
I’m giving up Wendler’s 5/3/1 and picking it up next summer, when I can focus on it better and have proper recovery (it’s not quitting, I just want do it when time is better, call me out if I don’t do it next summer)
untill then, I’ll go to gym 2 - 3 times a week depending how I feel
weight training sessions will be total body trainings
I’ll play floorball 1 - 2 times a week depending on how I feel, I’ll probably make it only once a week
This has really been frustrating for me and mainly because I haven’t decided what I really want and I haven’t put my 100% in it (weight training). If you guys have some input I’d like to hear it.
Some new accessory exercises done by EDT-protocol.
Squat 60 kg/5, 67,5/3, 75/7
2a) Squat 5 x 10 x 45 kg
2b) Ab-wheel 5 x 10
Notes:
Got 7 reps with 75 kg, which gives 1RM of 90 kg (according rep calculator). It’s inline or bit lower than last weeks 10 reps with 70 kg, so no improvment here either
2a) Went ok.
2b) Ab-wheel work. Abs really felt this.
That’s all I did. Just wanted to finish the cycle.
Back in the gym after nearly 3 weeks resting (no gym, no floorball). My BW has stayed the same even when not training so that backs up what I said two posts above. I’m not eating enough when training.
After reading Thib’s perfect rep article, I’m willing to try that. It also uses ramping sets, though not just the way I used it before.
Here is my new program, which I’ll be on for 2 - 3 times a week depending on how I feel. I’ll do this for the next 9 weeks, one being a rest week (week 5). After week 9, I’ll have another rest week and max out after that. This should be enough time to see how this program works. If I’m even close to my previous 1RM’s, I’ll be glad.
Day A
1a) Power Clean 6 x 3
1b) Ab-wheel 6 x 8
2a) Squat 6 x 3
2b) Bench press 6 x 3
3a) BB row 6 x 3
3b) W. sit-ups 6 x max
Day B
1a) DL 6 x 3
1b) Planks 6 x 45 sec
2a) Snatch 6 x 3
2b) OHP 6 x 3
3a) Chins 6 x 3
3b) Ball throw 6 x 8
First workout, first 2 set are feel outs, weights in kg’s.
Week 1, Day A
1a) Power Clean 6 x 3, 25-30-40-45-50-55
1b) Ab-wheel 6 x 8
2a) Squat 6 x 3, 30-40-53-60-67-75
2b) Bench press 6 x 3, 30-40-50-57,5-62,5-70
3a) BB row 6 x 3, 25-30-40-45-50-55
3b) W. sit-ups 6 x 5
Notes:
1a) 55 kg was good weight to stop
2a) 75 kg was probably too much (little grinding, not supposed to)
2b) 70 kg was good weight to stop
3a) 50 kg went up nicely, but 55 kg started to slow but still ok.
Training felt fine and I didn’t feel so exhausted as I would have normally after my workout. Interesting to see if this new type of training gives any results.
1a) DL 6 x 3, 50-60-70-80-90-95
1b) Planks 6 x 45 sec
2a) Snatch 6 x 3, 20-25-30-32,5-35-37,5
2b) OHP 6 x 3, 20-25-30-35-40-35
3a) Chins 6 x 3, BW-2,5-5-BW-BW
3b) Ball throw 6 x 8
Notes:
1a) 90 kg would have been better weight to stop
2a) 35 kg would have been better weight to stop
2b) I backed down from 40 to 35 for the last set, probably should have ended right there when 40 kg didn’t feel so explosive lift anymore (this first week is bit a feel out week)
3a) first BW set was easy, added weight up to 5 kg when it started to slowdown. Eased it back to BW to get some good reps (my chin ups takes the biggest hit every time I keep a break from training).
First weeks work out done. I got good picture of the weight I can use in each exercise. In future I’ll add or lower the weights according the days performance (autoregulation). These are sort of basenumbers to go to.
1a) Power Clean 6 x 3, 25-35-40-45-50-55
1b) Ab-wheel 6 x 8
2a) Squat 7 x 3, 30-40-53-60-68-75-77,5
2b) Bench press 6 x 3, 40-45-50-57,5-65-75
3a) BB row 7 x 3, 30-35-40-45-50-55-60
3b) W. sit-ups 6 x 6-8 w/ 20 kg DB, feet not held/attached, 8-8-8-6-6-6
Notes:
1a) 55 kg was good weight to stop, better than last time, I even considered trying 57,5kg but that would have been too much
2a) did 7 sets. 75 kg was last time too much, but now it went up so well that I tried 78 kg’s. Last rep was “grindish” so I should have left it to 75 kg’s.
2b) worked up to 75 kg, 72,5 kg would have been better.
3a) 60 kg was on the limit. 55 - 57,5 kg would have been enough.
This workout protocol seems to feel good. Other thing is, whether it can bring some progress, which of course depends on the other work load and rest.
1 h 30 mins of floorball later in the evening. Next day my legs were quite sore, but in the good way.
1a) DL 6 x 3, 50-60-70-80-90-100
1b) Planks 6 x 45 sec (2 x front, 2 x each side)
2a) Snatch 6 x 3, 20-25-30-32,5-35-37,5
2b) OHP 6 x 3, 20-25-30-35-38-40-43
3a) Chins 6 x 3, BW-BW-2,5-5-7,5-BW
3b) Ball throws 4 x 8
Notes:
1a) according to last notes, 90 kg’s was enough, but this time it went with ease. 100 kg was probably too much and 95 would have been better. Anyways, this was a lot better than last time
2a) 35 kg would have been better weight to stop as last time, but at least I like to think that 37,5 kg was better than last time
2b) last time 40 kg’s was way too much. This time I had good day and 40 kg’s went up in such a manner that I added weight up to 43 kg’s. All 3 reps went up, but weren’t very explosive anymore
3a) added weight up to 7,5 kg when reps started to slow down. Eased it back to BW for the last set
This was a good day (this I haven’t said in a while). Clear improvment on DL’s and especially on overhead press.
Played floorball for an hour later in that evening.
1a) Power Clean 6 x 3, 25-35-40-45-50-55
1b) Ab-wheel 6 x 8
2a) Squat 6 x 3, 30-40-55-65-70-75
2b) Bench press 6 x 3, 40-50-60-70-65-65
3a) BB row 7 x 3, 30-35-40-50-55-55
3b) W. sit-ups 6 x 6-8 w/ 20 kg DB, feet not held/attached, 8-8-8-8-5-6
Notes:
1a) 55 kg was enough today. I know one can’t do PC grindingly but I try to keep such a weight, that I can say that the lift was explosive and controlled.
2a) 75 kg was enough this time. Last time I did 78 kg with last rep slowing.
2b) last time did 75 but even 70 felt heavy today on 4th set so I back down to 65 kg for the last 2 sets
3a) 55 kg was the limit.
This wasn’t as good training day as previous. This perfect rep protocol is quite demanding because you have to be able to back down on the weights on bad days. I’m spreadsheet type of guy and have always planned my workouts and weights weeks ahead. Listening to your body isn’t a bad thing, but it must not lead to lazyness and to the comfort of not challenging yourself.
1a) DL 6 x 3, 50-60-70-80-90-100 (only 2 reps)
1b) Planks 6 x 45 sec (2 x front, 2 x each side)
2a) Snatch 7 x 3, 20-25-30-32,5-35-37,5-40 (only 2 reps)
2b) OHP 6 x 3, 20-25-30-35-40-42,5
3a) Chins 6 x 3, BW-BW-2,5-5-7,5-10
3b) Ball throws 6 x 8
Notes:
1a) last time 100 was good for 3 reps (good day in all), this time it was clearly too heavy to be done “swiftly”
2a) did 40 kg’s for 2 reps because 37,5 was went up nicely. The little 2,5 kg jump to 40 kg was so much (6,6%) that I was able to do only 2 reps and the 3rd was aborted. Ended there without trying to stubbornly get it.
2b) 42,5 kg was good, but this time the OHP wasn’t so good as last time
3a) added weight up to 10 kg when reps started to slow down. Chin-ups are slowly improving after the break.
On the whole, previous DL-day was clearly better, but this day was better than few previous days.
1a) Power Clean 6 x 3, 30-35-40-50-55-60
1b) Ab-wheel 6 x 8
2a) Squat 6 x 3, 30-40-50-60-67,5-75
2b) Bench press 6 x 3, 40-50-55-60-65-70
3a) BB row 6 x 3, 30-40-45-50-55-60
3b) W. sit-ups 6 x 6-8 w/ 20 kg DB, feet not held/attached, 8-8-8-8-8-8
Notes:
1a) Got 3 reps with 60 kg’s. My all-time 1RM is 65 so I’m getting close to that again. 1st rep was good, 2nd bit sloppy and after that I concentrated better and 3rd lift came better than the 2nd. This was clear improvment in PC.
2a) I stopped at 75 kg which went fine. Last time I tried 78 kg which turn out to be grinding rep so 75 kg was probably best weight to stop.
2b) last time 70 kg was too much and I had to come down to 65 kg. This time 70 kg was just optimal.
3a) last time 55 kg was on the limit and this time 60 was alright.
This A-day was clearly better than last time, especially the power clean. Even weighted sit-ups were all 8 rep sets compared to previous days. When I played floorball last thursday, I felt pretty fast (at least in my mind). It seems that my CNS is getting back from the dead. I have also been eating more. My Sunday BW was 71,9 kg. After New Year it was 75-76 kg.
1a) DL 7 x 3, 50-60-70-80-90-100-105
1b) Planks 6 x 45 sec (2 x front, 2 x each side)
2a) Snatch 6 x 3, 20-25-30-32,5-35-40-42,5
2b) OHP 6 x 3, 20-25-30-35-40-45
3a) Chins 6 x 3, BW-2,5-5-7,5-10-5
3b) Ab-wheel 6 x 8
Notes:
1a) last time I did 100 kg’s only 2 reps. Now I got 3 reps with 105 kg. Though last reps wasn’t very explosive but it wasn’t that grinding either. Very good DL-day.
2a) did 42,5 kg’s for 3 reps. Last time I could barely do 40 kg for 2 reps.
2b) 45 kg was good, though last rep slowed down significantly
3a) added weight up to 10 kg when reps started to slow down.
1a) Power Clean 6 x 3, 30-35-40-50-55-60
1b) Ab-wheel 6 x 8
2a) Squat 6 x 3, 30-40-50-60-70-80
2b) Bench press 7 x 3, 40-50-55-60-65-70-75
3a) BB row 6 x 3, 30-40-45-50-55-60
3b) W. sit-ups 6 x 6-8 w/ 20 kg DB, feet not held/attached, 8-8-8-8-8-8
Notes:
1a) This is 2nd time I got 3 reps with 60 kg’s. I think this was easier than last time, though 3rd rep wasn’t very good anymore.
2a) 70 kg’s was so good, that I decide to try 80 kg. Last rep slowed down significantly, but first 2 reps were alright. Maybe little improvment to prior achievments.
2b) 70 kg was good, so I decided to up the ante and try 75 kg. It was actually pretty good, not grinding but not very explosive either.
3a) 60 kg was alright.
1a) DL 6 x 3, 60-70-80-90-100-105 (1 rep)
1b) Planks 6 x 45 sec (2 x front, 2 x each side)
2a) Snatch 5 x 3, 20-25-30-35-40 (2 reps)
2b) OHP 6 x 3, 20-25-30-35-40-45
3a) Chins 6 x 3, BW-2,5-5-7,5-10-BW
3b) Ab-wheel 6 x 8
Notes:
1a) last time I got all 3 reps, but now it was clearly too much. Left it to 1 rep.
2a) last time got 3 reps w/ 42,5 kg and now struggled with 40 kg. This was 2nd evidence of having not so good training day
2b) 45 kg was good, even better than last time which was surprise. Last time I did these standing and now I got them seated even better.
3a) added weight up to 10 kg when reps. No big difference to last time.
1a) Power Clean 6 x 3, 30-40-45-50-55-62,5
1b) Ab-wheel 6 x 8
2a) Squat 6 x 3, 30-40-50-60-70-80
2b) Bench press 6 x 3, 40-50-55-60-67,5-75
3a) BB row 6 x 3, 30-40-50-55-60-62,5
3b) W. sit-ups 6 x 6-8 w/ 20 kg DB, feet not held/attached, 8-8-8-8-8-8
Notes:
1a) This is 1st time I got 3 reps with 62,5 kg. I might try my 1RM in coming days to see if I can beat my 65 kg record. Should be in the bag but you never know.
2a) Did with 80 kg again. No big difference to previous squat day.
2b) 75 was just good. Didn’t want to over do it, so I left it there.
3a) did 62,5 kg for 3 reps just to try it.
Not really good or bad day. PC was pleasent surprise, but other ways just ok.
I’m tweaking my program (yes, again). I’ve done this program for 5 weeks and it’s been ok. I’ve alternated days A and B and trained 2 - 3 times a week. New program is divided upper - lower - upper 3 times a week using perfect rep ideology. Legs get worked once with weights and second time playing floorball (dropped this to once a week also, other ways it would have been too taxing). I’m droppin PC and snatch from the program for a while. Here is the new program:
Upper 1
1a Bench press, 5 x 3 + max reps using 80% from 5th rep
1b DB row, 5 x 3 + max reps using 80% from 5th rep
2a DB OHP, 5 x 3 + max reps using 80% from 5th rep
2b Pull-ups, 5 x 3 + max reps using 80% from 5th rep
3a Power curl, 6 x 6
3b Leg raise, 6 x 8
Lower
1a DL, 5 x 3 + max reps using 80% from 5th rep
1b Planks 6 x 45 sec (2 x front and sides)
2a Squat, 5 x 3 + max reps using 80% from 5th rep
2b Ball throw, 6 x 8
3a Rev. Lunges, 6 x 6
3b Side bend, 6 x 8
Upper 2
1a OHP, 5 x 3 + max reps using 80% from 5th rep
1b Chin-ups, 5 x 3 + max reps using 80% from 5th rep
2a incl. Pin press, 5 x 3 + max reps using 80% from 5th rep
2b BB row, 5 x 3 + max reps using 80% from 5th rep
3a DB curl, 6 x 6
3b W. sit-ups, 6 x 8
Sets and reps are for the most exercises 6 sets of which the first 5 are ramping sets for 3 reps according to perfect reps protocol. The 6th set is max rep set where I use 80% from the 5th set (this is from “I, bodybuilder”-program). Goal is to get more hypotrophy in the next 5 weeks (got beach vacation coming). After vacation I’ll max out the “big exercises” and decide then what next (probably continuing this program).
First wo with new program, therefore easy start with weight loading in the new exercises to this program.
Week 1, Upper 1
Weights in kg’s
1a) Bench press, 5 x 3, 40-50-60-67,5-77,5 and maxrep set (to point where rep clearly slows down),60 kg 10 reps
1b) DB row, 5 x 3, 14-16-18-24-27, and maxrep set (to point where rep clearly slows down),20 kg 12 reps
2a) DB OHP, 5 x 3, 16-20-24-32-36, and maxrep set (to point where rep clearly slows down),28 kg 11 reps
2b) Pull-ups, 5 x 3 x BW and maxrep set (to point where rep clearly slows down), BW and 6 reps
3a) Power curl, 6 x 6, 30-33-35-35-35-35
3b) Leg raise, 6 x 8, 8-8-8-8-8-8
Notes:
1a) had BP in previous program. Last time I did 75 kg for 3 reps and now tried 77,5 kg. Got all 3 but last rep really slowed down. 75 kg would still have been better choice. My pecs got sore the next day, so the maxrep set shows right there. Before I didn’t get my pec sore using 6 x 3 sets without maxrep set. I’ll get used to this as well.
1b) new exercise using perfect rep protocol. Started way too low, but ended were I should.
2a) new exercise using perfect rep protocol. Quite good weight choice though. 36 kg was probably bit too heavy for the 5th set, but once I get used to using DB’s in OHP, weights will go up.
2b) did only BW pull-ups. Haven’t done pull-ups for a while so I started easy on this one. Sets got better towards the end, so I probably can start using, at least little weights, next time.
3a) couple of feeling sets and then 4 set of 35 kg which felt “right”. Will be adding weights later on.
3b) plain and simple 6 x 8 leg raises. Haven’t done these for ages, so it was nice to do this again.
Next time I’ll be able to use proper weights from the first set on now that the first work out is behind. Some new and some old exercises to the previous program. Max rep -sets got clearly more “pump” to the muscles than previous program with 6 x 3. Little sorenes next day, but otherways workout felt really good.
Weights in kg’s.
1a) DL, 5 x 3, 60-70-80-90-105 and maxrep set (to point where rep clearly slows down),85 kg 10 reps
1b) Planks 6 x 45 sec (2 x front and sides)
2a) Squat, 5 x 3, 40-50-60-70-80 and maxrep set (to point where rep clearly slows down),65 kg 8 reps
2b) Ball throw, 6 x 8
3a) Rev. Lunges, ramping 6 x 6, 20-25-30-35-40-45
3b) Side bends 3 x 8 and reverse crunch 3 x 8
Notes:
1a) did only 2 reps with 105. 90 kg felt good, so I tried 105 (which I have used before), but it was too much this time and I left it to 2 reps.
2a) 80 kg felt really good. If next time goes as easy then I’ll try 82,5 or 85 kg. 8 reps inlast set was enough today.
3a) long time since I did this last time. Ramped weights over the sets. Tried to lift as fast as possible (still maintaining good form and balance) in this exercise also. 45 kg was right weight to finish after DL’s and squats.
Before the workout I was little worried about how I’d manage all the leg work, because I have done total body workouts for so long, using only either DL or squats for legs. Ramping sets and perfect rep-protocol however seems to work well, so that legs get worked, but still leave some gas in the tank, so that recovery is better and legs doesn’t get sore as hell. Like it says in the article, you almost feel stronger after the workout. Good day overall.
First of all, my legs did get pretty sore after writing previous post.
Week 1, Upper 2
Weights in kg.
1a) OHP, 5 x 3, 25-30-35-40-45 and maxrep set (to point where rep clearly slows down),35 kg 12 reps
1b) Chin-ups, 5 x 3, BW-2,5-5-7,5-10 and maxrep set (to point where rep clearly slows down), BW 8 reps
2a) incl. Pin press, 5 x 3, 40-45-50-55-60 and maxrep set (to point where rep clearly slows down), 48 kg 12 reps
2b) BB row, 5 x 3, 40-45-50-55-60 and maxrep set (to point where rep clearly slows down), 48 kg 10 reps
3a) DB curl, 6 x 6, 20-24-28-28-28-28
3b) W. sit-ups, 6 x 8 with 20 kg DB held under chin, feet not held/attached, reps 8-8-8-8-8-8
Notes:
1a) I’ve used this exercise in previous program similarly (except the last max rep set). No big surprises here.
1b) Chin-ups feel a lot stronger than pull-ups (I know they “should” be stronger, but not by this much). Let see if this get more even.
2a) I used little narrower grip than in BP. Incline is about 30 degrees. I really like doing pin presses for some reason.
2b) nothing new on this one.
First week over with the new program. I haven’t done a split program at least for a year. First impression is that I got more sore and fatiqued than before, but then again, I have more time to recover than previously. But this was just the first week, so I expect that muscles don’t get this sore after few workouts. Biggest change in the program after split idea, is the max rep set which practically adds 50% more volume compared to the previous 6 x 3 program. Eager to see whether the last set brings any visible results in me. So far I like this program too.
Weights in kg’s
1a) Bench press, 5 x 3, 40-50-60-67,5-75 and maxrep set (to point where rep clearly slows down),60 kg 12 reps
1b) DB row, 5 x 3, 14-18-20-24-27, and maxrep set (to point where rep clearly slows down),20 kg 15 reps
2a) DB OHP, 5 x 3, 20-24-28-32-36, and maxrep set (to point where rep clearly slows down),28 kg 12 reps
2b) Pull-ups, 5 x 3 x BW-BW-2,5-5-BW and maxrep set (to point where rep clearly slows down), BW and 6 reps
3a) Power curl, 6 x 6, 30-30-35-35-40-40
3b) Leg raise, 6 x 8, 8-8-8-8-8-8
Notes:
1a) last time got 10 reps. Not quite sure if this was improvment or did I just go to the grinding area. I try to stop when movement slows down but it’s quite hard when you sort of have repgoal to “beat”.
1b) Last time I got 12 reps and now 15 with same weight in the last set.
2a) 36 kg didn’t feel too much in the 5th set and I got 1 rep more in the last set than last time.
2b) used weights this time and still got same rep amount in the last set than before when I did only BW sets.
3a) used bit heavier weights than before.
3b) plain and simple 6 x 8 leg raises. Haven’t done these for ages, so it was nice to do this again.
I could add few reps here an there in the exercises with the same weights so that’s not bad.
Weights in kg’s.
1a) DL, 5 x 3, 60-70-80-90-100 and maxrep set (to point where rep clearly slows down),85 kg 10 reps
1b) Planks 6 x 45 sec (2 x front and sides)
2a) Squat, 5 x 3, 40-50-60-70-75 and maxrep set (to point where rep clearly slows down),60 kg 10 reps
2b) Ball throw, 6 x 8
3a) Rev. Lunges, ramping 6 x 6, 20-25-30-35-40-45
3b) reverse crunch 6 x 8
Notes:
1a) 100 kg was heavy this time. Cranked 10 reps with 85 kg but now thinking of it, it was bit dumb. Should have done less, because last ones were grindish.
2a) after DL it was clear this wasn’t a good day. So left it to 75 kg in the 5th set (last time 80 kg) and in the last set used 60 kg to prior 65 kg.
3a) this wasn’t so badly affected. Used little longer rests than normal.
Wasn’t a good day. I was bit tired in the morning and the feeling followed through out the day. This just wasn’t one of those “invincible”-days.