Weird, but impressive

Training Training Logs
3146

Do you mean assistance? Supplemental is different in 5/3/1.

1 Like
3147

I meant supplemental in that case, but as far as that goesā€¦I also never follow his assistance plan. That said, supersetting some stuff in the supplemental part might be worth trying.

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3148

Took an easy day today, bit of easy pulling and then some interval running on the dreadmill.

  • Pull-Up

    • 6 reps
    • 8 reps
    • 10 reps
    • 12 reps
    • 15 reps
    • 5 reps
    • 2 reps
    • 5 reps

  • Close-Grip Front Lat Pulldown

    • 90 lb x 8 reps
    • 105 lb x 8 reps
    • 120 lb x 8 reps
    • 135 lb x 8 reps
    • 150 lb x 8 reps

  • Ab Wheel (standing)

    • 3 reps
    • 5 reps
    • 5 reps
3 Likes
3149

Kind of annoying, but after a few weeks back at the gym, my wakeup BW is back up to around 77 kilo despite very little difference in diet. Thatā€™s a bit too fast. Resting Heart Rate also up into the low 50s, which is also strange. Ugh, whatever, itā€™s early.

For posterityā€™s sake, going to throw out a few short/medium turn goals. Writing it down helps me turn it into reality, and it isnā€™t like these are anything spectacular anyway.

DL 180 (from 160)
Squat 140 (from 120)
Decline 125 (from 110)
Incline 100 (from estimated 80-85)
Press 80 (from 70)
Push Press 100 (from estimated 85-90)

Feel like my body is starting to re-adjust to the weights, except for the squats. Not sure I am ready to start programmed lifts for those, but will probably find out today.

5 Likes
3150

Alright, put the numbers in my little 531 app to see if I was ready enough for squats. I think I was. I might not walk normal tomorrow, but everything felt decent, good form and depth, no annoying issues. Kinda surprised by that, maybe it was all the Daily Dose DLs paying off. The weights are still low, obviously, but that is a massive leap in volume compared to what I have been doing for the last half a year. Not dissatisfied.

  • Barbell Squat

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 3 reps
    • 70 kg x 5 reps
    • 80 kg x 5 reps
    • 90 kg x 13 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps

  • Barbell Incline Bench Press

    • 40 kg x 8 reps
    • 50 kg x 8 reps
    • 50 kg x 8 reps
    • 50 kg x 8 reps
    • 50 kg x 8 reps
    • 50 kg x 8 reps

  • Muscle-Up

    • 3 reps
    • 2 reps
    • 2 reps
    • 2 reps
    • 2 reps
    • 2 reps

Supersetting the Inclines and the MUs. Inclines with very light weights, because these are murder on my shoulders until I get lots of reps under my belt.

7 Likes
3151

Day off yesterday, first in a while. Annoying, shit day today. I mean, I have been back at work now for 3 weeks after being away from the gym for 6 months, so of course I should be able to press my bodyweight. I failed another attempt at 75. That shit ainā€™t gonna fly. I did a cluster set of 15 reps at 60 kilo to sorta punish myself. I will probably use that as a tool to push the weights up.

The BTN press were strangely easier than I thought they should be, not sure what to make. Bah!

  • Standing Barbell Shoulder Press (OHP)

    • 20 kg x 3 reps
    • 30 kg x 3 reps
    • 40 kg x 3 reps
    • 50 kg x 3 reps
    • 55 kg x 2 reps
    • 60 kg x 2 reps
    • 65 kg x 1 reps
    • 70 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps
    • 60 kg x 1 reps

  • Seated Barbell Press Behind Neck

    • 20 kg x 8 reps
    • 30 kg x 8 reps
    • 40 kg x 8 reps
    • 50 kg x 8 reps
    • 40 kg x 8 reps

  • Muscle-Up

    • 2 reps

  • Handstand Push-Up

    • 10 reps

This is messing with my head a little.

4 Likes
3152

Were you only pressing BW when you were heavier?

3153

A few percent more.

3154

Could play a role on top of getting back into the swing of things. I canā€™t press for the life of me, so donā€™t listen to me. Are you not doing BBB for press?

3155

Well the thing is, I know from past experience that I can push 80 at this bodyweight. And letā€™s be honest, I shouldnā€™t expect so much after 3 weeks (and yet I do). But of course, getting heavier help matters, I just donā€™t want to do that too fast. I have already put on almost 3 or 4 kilo, which is probably because my body is asking for more mass.

And yeah, BBB is the main motor. But I usually do every lift twice a week, so one for BBB, the other for things like today.

1 Like
3156

You know you can just type 15 x 1 @ 60kg or similar. Weā€™d understand.

I genuinely admire the standards you set for yourself.

2 Likes
3157

You would understand, but the app I use to copy from probably wouldnā€™t.

Not sure if serious.

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3158

No, I donā€™t!

These types of programs work but my physique doesnā€™t end up the way Iā€™d like. It seems like all the good mass goes to lower half and the upper body just fills in the lines between the muscles (eliminating definition).

I havenā€™t found the approach that will blow up my upper body yetā€¦especially the press.

The BBB Challenge. The TM increased each cycle so the weights jumped more than 10%.

1 Like
3159

I am serious. Youā€™d be able to tell if I wasnā€™t serious because, I assume, your psychic powers.

I admire the fact that 3 weeks back into the gym, you expect to be able to hit Wendlers top standards. Because you know soon you will be able to.

1 Like
3160

I would think this is 15 reps, cause you know how I like those odd rep ranges

3161

Maybe youā€™re already familiar, Iā€™m pretty sure thereā€™s a program in Forever called ā€œBodybuild the Upper, Athlete the Lower.ā€ Thatā€™s pretty much his philosophy with his kids nowadays.

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3162

Iā€™ve looked at it many times and Iā€™m just too lazy to run four days a week lol

I donā€™t have a prowler and one of the subs is hill sprints.

I think I found a good combination to try:

  • BBB Challenge for press and bench (50, 60, 70% over three cycles).
  • BBB 5x3 @ 90% for deads and a squat or similar movement. I found it in the Beyond book.
2 Likes
3163

I knew when I posted that one of you would make issue, and like a troll I decided to leave it just as it was. So for the record, it was 15 individual reps at 60 kilo where I re-racked and counted to 10 between each rep.

1 Like
3164

I actually like the combination I did for a while last year, part of which you got me into. Full on 531 BBB (or whatever variant you prefer) for upper body, and Training Maximally for squats and deads. I imagine if you threw in a good amount of conditioning, this would work fairly well. This is loosely what I am heading towards.

2 Likes
3165

I think that if I ever kick my shiny things addiction, Iā€™m likely to head down a similar route too. BBB variation for upper lifts and something like Kroc deadlift program and Training Maximally for squats.

1 Like