Football bar bench:
45x10
75x5
95x5
115x5
135x5
145x5
160x5
145x5
135x6
1 arm band row:
Purple x7x10
Circuit:
Dips - x7
Hammer curl - 35x8
Facepull - black x10
6 rounds
Dips - x12
Hammer curl - 35x18
Facepull - black x burning pump
1 round
Going out to dinner soon, so post workout drink will be a shower beer tonight.
Going to have a mild de-load next week, hit some more pumpy type stuff, then start the 3 day/week deal.
Some thoughts:
-Anyone who’s into 5/3/1 ought to try PR sets followed by BBB on squats. I understand why 5s pro is the go to, but for a couple cycles this was a valuable experience.
-Reverse pyramid AMRAPs are a great way to make lighter weights feel hard. I like these a lot, will eventually try them out on squats and press.
-The strict, push, power jerk drop set is something I’m not sold on. It might work better as a continuous drop set rather than rest/pause, or taking a real rest and continuing to get more sets in with that weight.
-I don’t think my back has really been affected too much from not pulling, rowing, or deadlifting. I think the bands did their thing for the most part. I feel like my back is smaller and weaker, but I’m sure it isn’t.
I don’t really get why Jim is so excited about the 5’s pro.
In the first, second, third, power, beyond he says PR sets.
He kind of hates doing 5 sets of 5 it’s boring, he doesn’t really like BBB, because it’s boring but it works.
In the first books he loves going in for obscure pr sets on the top set, SSL FSL, that’s what drives his motivation. I’ve been doing 5’s pro followed by 5x5 FSL and it’s boring as hell.
Did I mention I love PR sets
And I really like your new plan Squat PR followed by close to a widowmaker is going to make you sorry you put these in the program If they takes all energy from the session, I’ve read somewhere to put the widowmaker as the last exercise of the day.
I feel ya! I’m not crazy about 5s pro either, but I totally get why he’s about it these days.
My first cycle was 5’s pro and SST supplemental (same lift), wasn’t crazy about it.
Yeah the PR set and AMRAP is going to be tough for sure, good tough though. I’m planning on keeping them right in the middle and working under all that fatigue, we’ll see how that goes haha.
Did 7 sets of 5 with about 45s rest between sets. Just wanted to see how they’d feel and if I can get them into my sessions again. Didn’t seem to notice any elbow pain as long as I’m gripping the life out of the bar. Using a pinch grip isn’t going to work yet.
Football bar clean and press away: (outside grips)
45x10
65x5
75x5
85x5
85x5 (viper and press away)
65x10 (clean each rep)
Pullups:
10x4
Football bar Z press: (middle grips, pins @11)
55x4x10
Front raise - 25x8
Lateral raise - 10x8
Pullaparts - red x12
4 rounds
Reverse curl:
35x2x12
Facepulls:
Black x2x20
Quick little session. Felt good to superset the pullups and pressing again, I think if I keep the reps lower and sets higher, shooting for total volume, I can start doing pullups regularly again.
Never done a viper before, certainly nothing like a log but this is the closest I can do at the moment. Pretty cool movement, would be curious to see how much I could do at some point.
Hiked somewhere between 12-14 miles today. Carried all the building material 1/4 mile into the woods downhill, then a 1/4 mile uphill back to the truck. Repeat many times.
Quick little jaunt down here. Sissy squats induced a pretty rugged quad pump without putting much stress on my beat up knees. This is good to know for assistance stuff.
Trap bar deads:
45x10
135x2x2
185x2
225x2
275x2
325x2
Hammer curls:
25x 60 total reps
Felt good to do some dead lifts! Just doing doubles helps with the grip, and the trap bar doesn’t roll, so minimal elbow pain. Threw some light hammer curls between sets randomly to keep the joint lubed up, seemed to work. 325 moved pretty easily.
I hope my left knee calms down soon, the clicking is so loud. No pain or anything associated with it, but I’m not crazy about that.
Football bar bench: (middle grips)
45x10
75x5
95x5
115x3
135x3
155x3
115x2x8 (inner grips)
Band row:
Black x8x10
Shoulder external rotations:
Red x8x8
Pushdowns:
Red x lots
Facepulls:
Black x lots
Fairly easy build today, fairly quick lift this evening. All around decent day. Gonna take a step away from weights the next few days, do a little band re/prehab and some light conditioning and get back at it.
Well this was a hell of a workout. Took me by surprise a bit, but now that I’ve written it down I’m not surprised at all.
Did the whole workout giant set style. Started with squats-chins-press-chins, swapped the L sits in once I ran out of squats, changed those to leg lifts once I swapped press and chins for floor press and pullaparts. Probably going to choose a different ab exercise going forward.
Physically, I think I was good for 30 on that last squat AMRAP. Mentally I was not. Going to learn how to keep pushing with this template.
Planned to do a metcon circuit at the end here, but by the time I got there riding the bike seemed like a better (the only) option.
No real rhyme or reason to the tempo and duration. Pushed through the pukey phase pretty easily and continued on till the light headed, kinda feel like I’ll pass out stage and called it.
I hate this form of conditioning, but I wasn’t feeling particularly creative today and didn’t feel like running in the rain.
Just something random I thought I’d share, found out my wingspan is 4" longer than I am tall. Makes sense when I think back to some of the climbing I’ve done.
I don’t really think it’s good or bad, it just is. Was getting measured up for a groomsman suit. We kept it pretty PG haha. We were obnoxious enough without venturing into the inappropriate.
Haha thanks man, should be a good time. Dry wedding though (variety of reasons) but I’m not a bid drinker anymore these days so that’s actually no biggie for me.
That means they won’t serve alcohol at the wedding? Kind of extraordinary but makes sense if groom, bride or someone else is a recovering addict.
Still there should be some good food in large quantities!
That is correct. A lot of the folks are recovering addicts, and a lot of the folks are highly religious (a particular branch that condemns alcohol use). Easiest way to solve that problem is to leave it at home, or in a pocket flask for the bold haha.
