This probably looks a little different, but it is still using a 5/3/1 scheme. I did try doing the deads with the Trap Bar, and then did RDLs for the extra sets. And then switched out the Standing OHP with some Seated DB presses for the secondary.
Trap Bar Deadlift
65 kg x 5 reps
75 kg x 5 reps
85 kg x 3 reps
105 kg x 3 reps
115 kg x 3 reps
125 kg x 10 reps
Romanian Deadlift
80 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
105 kg x 10 reps
Seated Dumbbell Shoulder Press (supposed to use the same weight, but was calibratingā¦these are per arm weights)
18 kg x 10 reps
22.5 kg x 10 reps
25 kg x 10 reps
22.5 kg x 10 reps
18 kg x 10 reps
I think my experience with doing this with the Trap Bar and using the lower grip (the bar I use comes with extra handles that are better for farmer walks) is that is probably mimics too much of the squat movement. Which is not a bad thing as such, but probably not a good idea when my next session is actual squat day, either today or tomorrow.
Switching over to the DBs on the presses, on the other handā¦I liked that a lot. I am probably going to work in more DBs for both pressing and benching. I think that makes sense in this period where I am more focused on working the muscles.
Nothing to see here, the only thing I did yesterday was a bit of rough-housing with Bob. I feel in general that my sessions lately with the aforementioned Bob are improving, somewhat better cardio endurance and energy. Cardio endurance is not a goal of mine as such, but I also donāt want to be a slovenly loaf of snot either. If you can figure out how to manage it, I highly recommend boxing/kickboxing as a conditioning activity.
Otherwise, resting heart rate still hovering around 51. Measured BP the other day was something like 127 over 79. Morning weight today was 80.1, so the slow progress there continues. Canāt quite figure out how low I am aiming to go, trying to let the mirror decide. Probably not much more than a couple kilo, but weāll see.
Well, I donāt know. I donāt like the traditional flat bench (my back will sometimes cramp up and my shoulders donāt like them either), so I am out of practice on it. I think somewhere above I did 130 for 3 on the decline at around 84kg, but some people (strangely) disdain that lift.
I dunno, I have seen it said that it is ācheatingā because it doesnāt use the same range of motion or whatever, but I already use what most would consider a āclose gripā, so I feel this makes up for it somewhat. And also, there is absolutely zero leg drive or anything else like that as long as you keep yourself on the bench, so thereās that as well. And in any case, I see plenty of guys bigger than me go on the decline bench and canāt move shit, so I feel the claims of it being easy are wildly exaggerated.
Regardless, my view on it is that it is the best way for me to move the most weight without adverse effects on my body, so thatās what I do. If anyone thinks that means I am not doing enough chest work can look at my dips and suck it =)
I didnāt really lose any strength last year when I lost weight, but I was in my first year of consistent training. Re. t-ransformation 2020: Iām losing weight in the week but putting most of it back on at weekends, I just get insatiable hunger after deadlifting on saturdays. Iām only down 4lbs but donāt really care too much, Iām getting stronger.
I am seeing a trend where a lot of us have that kind of issueā¦losing during the week, put it back on over the weekend. I try not to stress about it too much. And as far as that goes, I am not really concerned about losing weight as such - if I could just drop the last bit of love handles and stay at this weight, that would be fine with me.
Squat day. Not really looking forward to this, the thought of having to try to move 115 for 10 reps while dropping weight fills me with anxiety. Which I donāt technically have to do, because I am not really following the program for that reason. And yetā¦I totally have to, because reasons. And as mentioned elsewhere, swapped in some DB benching, and this still seems like a really good idea.
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 10 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
Dumbbell Bench Press (per arm)
29.5 kg x 10 reps
29.5 kg x 10 reps
29.5 kg x 10 reps
29.5 kg x 10 reps
29.5 kg x 10 reps
Muscle-Up
1 reps
1 reps
While Iām at, did a bit of a form/depth check for my 105 x 3 set. Comments welcome, I am not my best critic.
Iām a habitual weigher, canāt help it. I always know what I weigh, within 200-300 grams. Which is a strange paradox in the sense that I donāt really care how much I weigh. I think of it more as a tool, one of many, to help keep me on whichever path I am currently on.
Off program day, so did a lot of pulling. Elbows felt surpringly alright even with the weighted stuff. The last few sets are slow, slower and super slow. Also did a bunch of other rowing shit that I didnāt bother to log and finished off with some Bro curls.
Pull-Up
5 reps
5 reps | weighted | 11.3 kg
3 reps | weighted | 20.4 kg
3 reps | weighted | 31.8 kg
3 reps | weighted | 40.8 kg
10 reps | weighted | 20.4 kg
10 reps
5 reps
5 reps
5 reps
1 reps
2 reps
Muscle-Up
1 reps
1 reps
1 reps
1 reps
Weight a bit up this morning (80.9) due to a lot of rice for dinner, but the mirror tells me things are still on track.
Friday was shoulder day, which would make it the last day of Week 2 in this pretend 5/3/1 cycle I am doing
Standing Barbell Shoulder Press (OHP)
30 kg x 5 reps
35 kg x 5 reps
40 kg x 3 reps
50 kg x 3 reps
55 kg x 3 reps
65 kg x 8 reps
Seated Dumbbell Shoulder Press
22.5 kg x 10 reps
22.5 kg x 10 reps
22.5 kg x 10 reps
22.5 kg x 10 reps
22.5 kg x 10 reps
Romanian Deadlift
50 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
8 reps at 65 is officially what I consider ālame-ass bullshitā, but oh well. My body weight hit a 7 or 8 month low of 80kg on the same day, so lame-ass bullshit is the order of the day from now on. Conversely, I really like the DB presses for the last 5 sets.
Saturday was a pure Bro Day, where I broād the shit of the the preacher curl, hammer curls, etc. and finished off with some pull-ups. I donāt record Bro Day.
And so now Sunday. Titties day, and also Day 1 of Week 3.
Decline Barbell Bench Press
45 kg x 5 reps
55 kg x 5 reps
65 kg x 3 reps
85 kg x 5 reps
95 kg x 3 reps
105 kg x 8 reps
Barbell Squat
30 kg x 5 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
Dumbbell Bench Press
32 kg x 10 reps
32 kg x 10 reps
32 kg x 10 reps
32 kg x 10 reps
32 kg x 10 reps
Muscle-Up
2 reps
2 reps
Again, 105 x 8 basically stinks, but thatās the name of the game right now. And also again, using the DBs for the last 5 sets feels like a great idea.
It is both a humble brag AND lame-ass bullshit. I am stubborn sumbitch when it comes to certain things, and when set number 6 in my 5/3/1 programming does not hit 10 reps, than fuck my whole pointless life. Same with that shitty bench set up there. Which means I am in huge trouble when I have to be going for 70kg in a few daysā¦
Itās weird, because I have literally never done the prescribed reps for the money set in 5/3/1. I always go balls out.
Week 3 Day 2. Morning weight is still pointing at almost exactly 80kg, kinda hovering there. Might be the re-addition of creatine is offsetting stuff. No worries.
Romanian Deadlift
60 kg x 5 reps
70 kg x 5 reps
85 kg x 3 reps
105 kg x 5 reps
120 kg x 3 reps
135 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
Seated Dumbbell Shoulder Press
24 kg x 10 reps
24 kg x 10 reps
24 kg x 10 reps
24 kg x 10 reps
24 kg x 10 reps
I think 135 kilo on the Romanians is pushing it a bit. I feel more that I am fighting to keep form (and probably failing) rather than working the muscles, which is what I would rather be doing. Since this is the last week of this mini-program, I will probably only do RDLs at the lower weights, as those actually feel right.
Bumping up to the 24kg dumbbells on the overhead assistance lifts was a nice challenge (I call them Porn Pressesā¦because they are really fucking deep). I kind of like getting back on the DBs for these and benching, so that is probably going to be the main theme starting next week, maybe even for the heavy stuff.
