Weird, but impressive

[Cyrrex]

Bit behind in my logging, been a tough work week. Anywho, decided to do another 5/3/1 cycle. I am going to try not to worry overly much about the numbers and just make sure that I get in the good work/reps. The below is actually two days of stuff.

Barbell Squat

• 50 kg x 5 reps

• 65 kg x 5 reps

• 80 kg x 3 reps

• 85 kg x 5 reps

• 100 kg x 5 reps

• 110 kg x 15 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

• Standing Barbell Shoulder Press (OHP)

  • 30 kg x 5 reps
  • 40 kg x 5 reps
  • 45 kg x 3 reps
  • 50 kg x 5 reps
  • 55 kg x 5 reps
  • 65 kg x 12 reps
  • 50 kg x 10 reps
  • 50 kg x 10 reps
  • 50 kg x 10 reps
  • 50 kg x 10 reps
  • 50 kg x 10 reps

• Muscle-Up

  • 1 reps
  • 2 reps
  • 3 reps

Nothing special, but not too bad either after a few weeks of farting around doing other things.

[Cyrrex]

Had a real stupid bullshit waste of time of a day yesterday, the results of which you can see below. Despite what I said above about not worrying overly much about the numbers, I still had an idea about getting 16 or even 17 reps at 100 kilo, because why the hell not. So I am working my way through the warmups, and get to set number 5, the last working set before the big one. All feels good, no problem. Body ready, mind ready. Rest for a few minutes. Am just about to lower myself on to the bench, and THE GODDAMN FIRE ALARM GOES OFF at the gym. For real. Everybody out. Had to stand outside for 30 minutes in the cold air, trying to avoid the light drizzle, in my fairly sparse gym outfit.

Finally we get to go back in, but now wtf am I supposed to do? I do a quick 60x5 to try to get the blood going. Doesn’t really work, I am both literally and figuratively cold, so fuck it, here we go. I powered out 15 reps at 100, but it was sheer stubbornness for the last 4 or 5. Did a single cardio set, and said “screw you guys, I’m going home”.

Decline Barbell Bench Press

• 50 kg x 5 reps
• 60 kg x 5 reps
• 70 kg x 3 reps
• 80 kg x 5 reps
• 90 kg x 5 reps
• 100 kg x 15 reps
• 60 kg x 5 reps
• 80 kg x 10 reps

[boyce79]

Once again a workout your disappointed in would have been a fantastic one for me!

[ChickenLittle]

In times like these, this scene always pops in my head. Just replace aqua scum with fire alarm!

Curse you, AquaScum!

[Cyrrex]

I know, I know. But progress is relative. And being a stubborn asshole in this regard has proven and effective motivator for me. The failures motivate me as much as the successes.

[Cyrrex]

Okay, so I have decided I will leave off the deadlifts for 5/3/1. Too risky, too few rewards. I don’t think my knees like reps at heavier weights. I will still mess around with them, such as below. Anyway, it is shoulder day, first day of cycle 2. 70kg is the target, got 10 last time. And got 10 this time. That’s…fine. I will have to go for 75 next week, that will be a real test.

• Standing Barbell Shoulder Press (OHP)

  • 30 kg x 5 reps
  • 40 kg x 5 reps
  • 45 kg x 3 reps
  • 55 kg x 3 reps
  • 60 kg x 3 reps
  • 70 kg x 10 reps
  • 55 kg x 10 reps

• Trap Bar Deadlift

  • 75 kg x 1 reps
  • 75 kg x 1 reps
  • 75 kg x 1 reps
  • 105 kg x 1 reps
  • 105 kg x 1 reps
  • 105 kg x 1 reps
  • 125 kg x 1 reps
  • 125 kg x 1 reps
  • 125 kg x 1 reps
  • 155 kg x 1 reps
  • 155 kg x 1 reps
  • 155 kg x 1 reps
  • 175 kg x 1 reps
  • 175 kg x 1 reps
  • 175 kg x 1 reps
  • 205 kg x 1 reps
  • 205 kg x 1 reps
  • 205 kg x 1 reps

• Muscle-Up

  • 2 reps
  • 3 reps

• Pull-Up

  • 10 reps

[simo74]

That looks like a lot of deadlift sets. Were you doing these EMOM or with lower rest breaks

[Cyrrex]

It is probably misleading, because I simply copied it over from my fitness app…but those are all singles, technically speaking. In groups of three. With only the concentric part. In other words, when 155 was the target, I step up to it and lift once. Drop the weight. Reset real quick. Lift. Drop the weight. Reset. Lift. Drop the weight. And then take whatever time I need before moving up to the next weight.

So, it is all fairly slow pace. Not super taxing, to be honest, but that was sorta the point here.

[boyce79]

Never tried trap bar dl, how does weight compare to conventional, ie would 200kg on trap bar be harder than conventional?

[Cyrrex]

Well, everyone is different, yada yada yada…but that said, I would say a trap bar is 10 to 15% easier than a conventional DL. In parts because…

• it is a mechanically more natural (and safer) position
• depending on the bar, your start position is a bit higher
• it is a much easier grip, because the bar is not trying to twist its way out of your hands

It is a minus 10 to street cred, but so the fuck what. The things that make it easier are also the things that make it smarter. It probably won’t hit your hammies quite as well, however.

Lastly, it is the best device in the world for farmer’s walks.

[boyce79]

I just got to 10-15% easier and thought "FUCK YES 5 PLATES!“

[boyce79]

Think the higher start position would be good as I always fail conventional just below the knee. Sold.

[Cyrrex]

Well, while we are on that general subject, rack pulls are also underrated in my opinion.

[Cyrrex]

Oops, better record what I did yesterday, because whoopty-fucking-doo:

• Pull-Up

  • 5 reps
  • 5 reps
  • 5 reps | weighted | 11.3 kg
  • 5 reps | weighted | 20.4 kg
  • 3 reps | weighted | 31.8 kg
  • 3 reps | weighted | 40.8 kg
  • 8 reps | weighted | 20.4 kg
  • 10 reps
  • 10 reps

• Muscle-Up

  • 1 reps
  • 1 reps

All the pulling I have been doing has just been treading water while I get all fat on 5/3/1, so whatever. Just annoys me a little that I can’t get past three reps with 90 pounds strapped on. And some kind of arthritis developing in my left elbow, which is pretty uncool.

[Cyrrex]

Couple days worth of shit to post, all of it…sub par. But okay volume, so whatever.

• Barbell Squat

  • 50 kg x 5 reps
  • 65 kg x 5 reps
  • 80 kg x 3 reps
  • 90 kg x 3 reps
  • 105 kg x 3 reps
  • 115 kg x 12 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps

• Pull-Up

  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

• Muscle-Up

  • 3 reps
  • 3 reps

[Cyrrex]

Also a bit sub par, but good volume…

• Decline Barbell Bench Press

  • 50 kg x 5 reps
  • 60 kg x 5 reps
  • 70 kg x 3 reps
  • 85 kg x 3 reps
  • 95 kg x 3 reps
  • 110 kg x 11 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps

• Muscle-Up

  • 1 reps

• Dips - Chest Version

  • 20 reps

[Cyrrex]

Just a bunch of pulling today. Just trying to get a bit of volume.

Pull-Up

• 5 reps
• 5 reps
• 5 reps | weighted | 11.3 kg
• 3 reps | weighted | 20.4 kg
• 3 reps | weighted | 40.8 kg
• 5 reps | weighted | 20.4 kg
• 5 reps | weighted | 20.4 kg
• 5 reps | weighted | 20.4 kg
• 5 reps | weighted | 20.4 kg
• 5 reps
• 5 reps
• 5 reps
• 10 reps
• 8 reps

[Cyrrex]

Start of week 3 of what I swear is going to be my last cycle for a while…I really only wanted to get the volume back up after all. Shoulder day, going after 75kg.

Standing Barbell Shoulder Press (OHP)

• 30 kg x 5 reps
• 40 kg x 5 reps
• 45 kg x 3 reps
• 55 kg x 5 reps
• 65 kg x 3 reps
• 75 kg x 7 reps
• 55 kg x 10 reps
• 55 kg x 10 reps
• 55 kg x 10 reps
• 55 kg x 10 reps
• 55 kg x 10 reps

Only got 7. Was hoping for 8 or more. Oh well, the volume was good overall.

[Cyrrex]

Squat day. Had a shit day last week (week two) if I remember correctly, and my left knee is jacked up for some reason. So, the weight is high, but the expectations are low. 125kg, and I thinking maybe somewhere between 5 to 8 will do.

• Barbell Squat

  • 50 kg x 5 reps
  • 65 kg x 5 reps
  • 80 kg x 3 reps
  • 100 kg x 5 reps
  • 110 kg x 3 reps
  • 125 kg x 10 reps
  • 80 kg x 10 reps
  • 60 kg x 10 reps

• Muscle-Up

  • 1 reps
  • 2 reps
  • 3 reps

Somehow managed 10, so that was a pleasant result, even if nothing spectacular. I will take it. Knee still jacked. Stupid oldness.

[bonoboschimp]

@Cyrrex

125 kg x 10 reps

with a jacked knee. could be worse.