That is hella strong :x
1 Like
Checking in for, have a bit of time to kill,
Youāre not doing 5ās pro anymore, but amrapping Me like.
If your afraid that your DL fries you, then do deadlift as 5ās pro. You can always amrap FSL if you want more volume.
Damn youāre strong on those pull ups. quality
1 Like
Hey mate!
I think what I might just do with the deads is switch the main sets over to the trap bar, and then do the assistance work the normal way.
Or I could indeed do it 5 Pro. Hmm. Itās a thinker. Either way, itās all good, because I donāt particularly care about progressing them.
1 Like
C1W2D2 - Shoulders
So loaded myself with Ibuprofen to help a bit with this minor trap issue. Even so, I am just f&!king tired today. Sleepy, no energy, even my damn contact lenses are bothering me. So yeah, totally thrilled about lifting. On the other hand, I did some pizza pre-load, so you never know.
Target today is 60. Got 15 reps at 55 last time, but considering my sorry state I am only expecting maybe 11 or 12 here. And this annoys me, because my lizard brain does not consider 60 to be heavy at all. 60 kilo can go fuck itself, is what I am saying.
-
Standing Barbell Shoulder Press (OHP)
- 25 kg x 5 reps
- 35 kg x 5 reps
- 40 kg x 3 reps
- 45 kg x 3 reps
- 55 kg x 3 reps
- 60 kg x 14 reps
- 47 kg x 10 reps
- 47 kg x 10 reps
- 47 kg x 10 reps
- 47 kg x 10 reps
- 47 kg x 15 reps
-
Barbell Deadlift
- 60 kg x 5 reps
- 90 kg x 10 reps
- 90 kg x 10 reps
- 90 kg x 10 reps
- 90 kg x 10 reps
- 90 kg x 10 reps
-
Muscle-Up
- 1 reps
- 2 reps
Somehow shat out 14 reps. Hooray, I guess. Bumped the assistance up to 47.5, which is actually quite tough. If I can get those to 50, then we are getting into serious territory. Bumped up the DL assistance from 80 to 90 as well, which was still easy peasy.
So despite my sandy vag, this was a pretty good day on paper. Think I am going to lay on the couch the rest of the day and do nothing that doesnāt involve, pizza, beer, video games and/or netflix.
Tomorrow will be a rest/Bob day, I think. Need to recover a bit so that I can smash my tits on Saturday.
2 Likes
Couldnāt agree more with that sentiment and Iām probably just about where you are ohp wise, such a frustrating lift. Great work though!
1 Like
When you strain a trap - this happens to me more than it should - load up a couple plates on a barbell at shoulder height in the rack, or the smith machine works well too (just donāt unlock it by accident), and get your trap under it with a wide stance. Stand up into it and really let it dig down into there. Can really help release some of that tension before/after a session if itās bothering you.
1 Like
Iām beginning to think you feel the same about deads as I feel about squats. Let me introduce you to the 5/3/1 Training Maximally template.
40% x 3-5
50% x 3-5
60% x 3-5
70% x 1-3
80% x 1-3
90% x 1
100% x 1
Jokers or PR sets if you want
Back off sets: 3-5 sets of 5-8 reps @ 70% so 3x5 is what Iāll be doing.
Are all those % based on TM or real 1RM?
Good tip, thx.
Training max.
That looks like an interesting template, Iāll have to check that out once I get Forever.
My vote (because if I shout loud enough, someone will listen to me) is still the Kroc Simple Deadlift program. Because its easy, itās not draining and it works.
1 Like
I find that the Training Maximally template without any back off sets is a good approach for doing the bare minimum.
1 Like
Do you just use the same weights and % for the three week cycle and then bump it up 5 kilo or whatever? I kinda like the look of that rep scheme.
Thatās identical to the Leviathan template as wellā¦ just about to finish my second leader next week.
Work up to 100% TM for one, and for deads Iāve been doing 3-5x5 @ SSL, so 80%.
Have to glance again at the book but I believe anchors are work up to 100% TM, then amrap 70, 80, or 90% week 1,2 or 3.
In the Leviathan template at least, yeah you keep the same weight for a cycle, then increase 5kilo/10lb the next cycle
1 Like
I have looked at this program several times, I have never been convinced itās enough. Have you actually run the program?
Thatās what I do and since Iām only running it for one lift I donāt worry about all that leader and anchor stuff.
Sounds like a plan, guys, thanks (@boilerman as well). I think I will try that out as my DL plan for this 531 period. Seems like a good balance of doing a bunch of submaximal work without frying myself.
C1W2D3 - Boobies
I know I said I was going to take a rest day, but I woke up feeling tons better than yesterday. And also, I found out I had to go paint again tomorrow. Except it turned out that was canceled, but thatās another story. So I went and did some titties.
Did 16 reps at 90 last week, target this week is 95. Would be happy with 13 or 14.
-
Decline Barbell Bench Press
- 40 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 3 reps
- 75 kg x 3 reps
- 85 kg x 3 reps
- 95 kg x 16 reps
-
Dumbbell Bulgarian Split Squat
- 27 kg x 6 reps (PR)
-
Machine Hack Squat
- 25 kg x 6 reps
- 75 kg x 6 reps
- 75 kg x 6 reps
- 75 kg x 6 reps
- 75 kg x 6 reps
- 75 kg x 10 reps
-
Barbell Incline Bench Press
- 40 kg x 10 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
- 3 reps
- 4 reps
-
Dips - Chest Version
- 20 reps
Hit 16 again, so that made me pretty happy. Have to do a Hundo next week, which is the real test, but so far this has got to be my best 1st cycle ever, at least for bench. Did incline assistance, dropped it back down to 50 kilo because I had a mind to do some dips. Which I did, but felt too pooped to continue. Decided not to squat for my squat assistance, felt like my posterior chain needed a break, so I did the hack squat machine instead.
5 Likes
Looks like you were right about feeling good. Nice session!
Yep, several times over. Iāve used it mostly as a progression model rather than a full program, youāll still need to do some lower body assistance work, but no more than any other program.
1 Like