NorthStrong's Training Log

[NorthStrong]

BW 197.9 PR

5/3/1 C2W1 Bench

Bench

145x5
165x5
185x5
145x5x5

Assistance

Banded Pushups - 5x10
ss
Chins - 5x5
ss
Jump Rope - 5x100

DB Incline Rows - 2x10x60s

Commentary

Good session, tired after a lot of outdoor work in heat today but easy enough. Elbow was bugging me on rows, so I stopped at 2 sets.

[NorthStrong]

BW idk

5/3/1 C2W1 OHP/DL

Press

80x5
90x5
100x5
80x5x5

Deadlift

185x5
215x5
240x5

Assistance

DB OHP - 30s x10x5
ss
DB Bent Row - 50s x10x5
ss
Jump Rope - 5x100

Commentary

Solid session.

[martin_mathers]

Geez, under 200 eh. Much health.

[NorthStrong]

Geez, under 200 eh. Much health.

Yeah man, goal is 185, then try to kinda live between 185 and 205. See if I can get more jacked in that range over time.

[NorthStrong]

Monday

5/3/1 C2W2 Squat

SSB Squat

170x5
195x5
220x5
170x5x5

Assistance

KB Reverse Lunge - 5x10x50lb
ss
DB SLDL - 5x10x70s
ss
Jump Rope 5x100

Commentary

Good session, squats were moving really explosively.

[NorthStrong]

Wednesday

5/3/1 C2W2 Bench

Bench

155x5
175x5
200x5
155x5x5

Assistance

Banded Pushup - 5x10xmicro mini
ss
Chins - 5x5
ss
Jump Rope - 5x100

Inverted Row - 5x10xbw

DB Tricep work, 10lb xhigh ish reps.

Commentary

ANother good session in the books here. Getting close to anchor cycle, and looking forward to it.

[NorthStrong]

Yesterday

5/3/1 C2W2 Squat

SSB

185x5
210x5
235x5
185x5x5

Assistance

KB Rev Lunge - 50lb x10x3
ss
DB SLDL - 70s x10x3
ss
Jump Rope - 3x100

Commentary

Top set was alright, heaviest I've ever had loaded on the SSB. In a bit of a life slump last few days, just not feeling good so I cut things short on the assistance. Just 3 sets. Moving away from the circuits for assistance soon, starting in the anchor cycle, after next weeks deload.

[NorthStrong]

Wednesday

Bench

165x5
185x5
210x5
165x5x5

Assistance

banded pushup 5x10
ss
chins 5x5
ss
Jump Rope 5x100

Inv Rows 3x10

[NorthStrong]

Saturday

5/3/1 C2W3 Press / Deadlift

Press

85x5
95x5
110x5
85x5x5

Deadlift

200x5
235x5
255x5

Assistance

Bent Rows - 135x10x3

DB OHP - 30s x10x3
ss
DB Incline Row - 50s x10x3

BB Curls - 45x10x2

Commentary

Solid day. Changing things up for this upcoming week and pretty excited about it. Feeling better now compared to a week ago as well.

[NorthStrong]

BW 201.7

5/3/1 C3(anchor)W1 Squat

SSB

165x5
190x5
215x20 PR

Bench

170x5x3

Assistance

KB Rev Lunge - 3x10/leg x50lb
DB Bench - 60s x12, 12, 8
Chins - 8, 6, 5

Commentary

Awesome day. First day of anchor cycle off to a great start. Liking this layout more already, will keep tweaking the assistance a bit as I go here. BW kinda high bc last couple weeks been meh, and was in a funk for a bit but feeling better now. Really excited about training currently.

[NorthStrong]

BW 200.6

5/3/1 C3W1 OHP/DL

OHP

85x5
95x5
105x12

Deadlift

190x5
225x5
245x15

Assistance

Bent Rows - 135x10x3
DB Side Raise - 10s x15x3
Barbell Curl - 45x12x3

Commentary

Bit better BW but still not fully back on track. OHP was decent with 12 reps, still not 100% with it because of the elbow but I'll see how it goes. May or may not need to take it out of my training, but not sure yet. Deadlift was very good, 15 reps were all crisp technique and fast, but double overhand just gave out at the top of the 15th.

[NorthStrong]

Saturday

5/3/1 C3W1 Bench

Squat

190x5x3

Bench

145x5
170x5
190x12

Assistance

Chins - 3x6
DB Inclines - 60s x12x3
ss
DB Incline Rows - 60s x12x3
Curls - 45x12x2

Commentary

Decent day. Last workout of the year in the garage gym. Happy with 12 reps for bench, esp since they were all paused.

[NorthStrong]

BW 201.2

5/3/1 C3W2 Squat

Squat

190x3
215x3
245x15

Bench

180x5x3

Assistance

Chins - 10, 8, 7, 5, 5
GHR - 8, 6, 6
DB Curls - 25 x10x3

Assistance

First day at GoodLife...very weird getting back to straight bar squatting. Could've probably got 20 reps but started getting really numb in the arms so I stopped at 15.

Think I'm settled in on this assistance layout. Very weird also being back to a commercial gym, I miss the garage already.

[NorthStrong]

BW 200.1 - getting back on track a bit

5/3/1 C3W2 OHP/DL

Press

90x3
100x3
115x12

Deadlifts

205x3
230x3
260x15 (Had to add straps after 9th, no chalk)

Assistance

Bent Rows - 135x10, 10, 8
Dips - BW x18, 12, 10 ( I think)
GHR Sit Ups - BW 10x3

Conditioning

Prowler - 5x Down/Back (3 plates)

Commentary

Great session. Still very strange being in this gym, but it really is a lot better than it used to be a few years back. Have a couple of eleiko WL bars and bumpers with the rubber Eleiko platform to deaden the sound, so that's nice for deadlifting on in a commercial gym with a lot of anti-noise staff and members. Not the sharpest knurling on that bar though, and no chalk either left me with sweaty hands prior to the top set. So I put on straps before the set started, and attached to the bar after the 9th, when needed.

Press was good too. Abs were slaughtered after top set though.

Bent rows were good, I love them, always get a great contraction. Dips were good, 0 pain, and it was nice to directly train abs again. GHR sit ups are probably my favourite ab exercise next to ab wheel, but ab wheel destroys my elbows so I don't do them,

And having the prowler knock-off thing was nice for a quick bit of conditioning. Might try to consistently do just a quick 5-10 minute conditioning bout at the end of my 3 main training days to help facilitate the goal of fat loss.

[NorthStrong]

BW 200.3

5/3/1 C3W2 Bench

Squat

215x5x3

Bench

160x3
180x3
205x10

Assistance

Chins - 10, 10, 8
GHR - 9, 7, 7
DB Curls - 25s x14, 10, 8

Conditioning

Prowler - 135x5 trips down and back, 30 sec rest

Commentary

Good day! Saw flex lewis and some other pro bber at gym. Wasnt sure it was him at the time but checked his IG after and it confirmed it. So hilarious seeing them in real life, as they all look like cartoon characters.

[NorthStrong]

BW 203.2 smh

5/3/1 C3W3 Squat

Squat

205x5
230x3
255x20

Bench

190x5x3

Assistance

GHR - 8 6 6
Chins - 10 8 8
DB Curls - 20s x15, 12, 12
Triceps - 10s x50-75 reps lost track just pumping for tendon. tate presses here.

Conditioning

Prowler - EMOM 5 pushes 3 plates.

Commentary

Great session, had more in the squat but 20 is enough. Lifts are feeling good. Body's feeling good. Just need to lose some ****ing weight lol.

[NorthStrong]

BW 200.1

5/3/1 C3W3 OHP/DL

Press

95x5
105x3
120x11

Deadlift

220x5
245x3
275x15

Assistance

Bent Rows - 135 x12, 10, 8
Dips - 20, 14, 8
ss
GHD Sit Ups - 20, 20, 15

Conditioning

Prowler - EMOM 5 Pushes 3 plate.

Commentary

Another awesome session. Only 1 session left in this anchor cycle. OHP Numbers are getting a lot better, need to warmup elbows better prior to lifting though, felt a bit crappy going in to top set. Happy with the 11 reps though, not bad considering how fragile my press was feeling once I re-introduced it recently(ish).

Deadlift went very well. No chalk, and using a bar with not much knurling, and a double overhand grip makes things rough. I managed 10 reps like that before I had to put on straps, which let me get another 5 reps. Quite happy with 275x15. 275 is the most I've had loaded on a DL in a long time. Rebuilding the lifts is going well, pain is at a minimum, and just feeling good.

[NorthStrong]

BW 200.3 (198.1 yesterday)

5/3/1 C3W3 Bench

Squat

230x5x3

Bench

170x5
190x3
215x8

CG 135x15, 7, 5 rest pause

Assistance

GHR - 12, 12, 7
Chins - 10, 8, 6 i think, not sure.
DB Curls - 2x20x20s

Commentary

Skipped prowler bc hamstring was feeling tender from the GHRs, also worked outside all day so that counts for a bit of conditioning/cardio I suppose.

SOlid session I guess, benches at the gym suck so much, probably had 1 more in me but no spotter so I stopped. High reps with pauses suck.

[NorthStrong]

BW 203.1 - high, but to be expected post thanksgiving

5/3/1 C4W1 Squat

Squat

180x5
205x5
235x5
180x5x5

Bench

175x5x3

Assistance

Chins - 12, 6, 6
GHR - 12, 10, 8
Hammer Curls - 2x20x20s

Conditioning

Prowler - 10 sprints (down and back), 2 plates, EMOM

Commentary

Very solid session, back to a leader cycle right now, for this, and the next cycle. So no more amraps, backoffs are back in, I'm keeping assistance volume static so I can push the conditioning volume. The 10 sprints emom was horrible.

[NorthStrong]

BW 200.7, better as expected but still high. Ate too much today also.

5/3/1 C4W1 OHP/DL

Press

85x5
100x5
110x5
85x5x5

Deadlift

190x5
220x5
250x5

Assistance

Bent Rows - 140 x13, 12, 10
Dips - 20, 12, 12
GHR situps - 3x15

Conditioning

Prowler - 2 plates, 8 pushes emom.

Commentary

Solid day, back to lightest week of the cycle, and no amraps so just all easy fast solid work. Conditioning is the main focus for these 2 leader cycles anyway. Going to bump up the prowler work week by week. Probably 8 emom week 1, 10 emomweek 2, 12 emom week 3, or something similar. emom is kinda tough, so might just do 1 minute rests.

[NorthStrong]

BW 204.5 - super bad

5/3/1 C4W1 Bench

Bench

150x5
175x5
195x5
150x5x5

Squat

205x5x3

Assistance

Chins - 10 7 6
GHR - 12 12 8

Conditioning

Prowler - 8 sprints emom 2 plates

Commentary

BW just awful today. Ate and drank way too much yesterday, but it's at least a good wake up call/reminder that my BW wont magically change on its own, and it will require work like I was putting in before. Most of today's number was just bloat, but still. Going to start recording my off day cardio stuff to keep myself more accountable to it, as i've been skipping it far too often.

Benching first was odd, but all racks were takens and benches were free so that's hwat I did. Everything easy light and fast.

[NorthStrong]

BW 202.0

5/3/1 C4W2 Squat

195x5
220x5
250x5

195x5x5

Bench

185x5x3

Assistance

Chins - 12, 6, 6
GHR - 12, 12, 10
DB Curls - 20lb DBs x40 reps

Conditioning

Prowler- 2 plates, x10 sprints (~20 sec) emom

Commentary

Good session.

[NorthStrong]

BW 201.5

5/3/1 C4W2 OHP/DL

Press

90x5
105x5
115x5
90x 25 total (10, 8, 5, 2), very short rests

Deadlift

205x5
235x5
265x5

Assistance

Bent Rows - 135x10x3
ss
Dips - 20, 12, 10

Conditioning

Prowler - 2 plates, 10, emom

Commentary

Solid day. Decided to change the backoff work for the OHP. Everything else was good. Prowler getting a bit easier. BW was a bit down which is also good.

[NorthStrong]

BW 199.8

5/3/1 C4W2 Bench

Squat

220x5x3

Bench

160x5
185x5
205x5
160x5x5

Assistance

Chins - 10, 8, 6 (I think)
ss
GHR - 12, 12, 10

DB Curls - 20s x40

Conditioning

Prowler - 90lb x10 emom

Commentary

Another good session in the books.

[NorthStrong]

BW 202.5

5/3/1 C4W3 Squat

Squat

205x5
235x5
260x5

205x5x3
205x10

Bench

195x5x3

Assistance

Chins - 12, 10, 9
GHR - 12, 12, 10
DB Curls - 20s x50

Conditioning

Prowler - 90lb x12 emom

Commentary

Great session. Last week of this leader cycle. Will take a deload after for sure, as I didn't after last anchor for some reason.

Changing my training split soon I think. Probably 2 upper sessions, and 1 lower session. Pressing 3x a week is making it hard to recover for benching etc.

[NorthStrong]

BW 201.2

5/3/1 C4W3 OHP DL

Press

100x5
110x5
125x8 decided to go for a few extra
100x5

Deadlift

220x5
250x5
280x5
315x1 DOH
315x1 hook

Assistance

Bent Rows - 135x10x3
ss
Dips - bw x10x3

Conditioning

Prowler - 90lb x8 emom, stopped at 8 because ankle was a bit tendy

[NorthStrong]

BW 206.4

5/3/1 C4 Deload Squat

Squat

275x5

backoff FSQ 135x5x3

Assistance

GHR - 3x10 ish
ss
GHR Sit Up - 3x10 ish

Conditioning

Prowler - 135 x8 emom

Commentary

First day of deload, having a non-lifting buddy come to gym with me now as well. BW super high from halloween candy and eating way too much Saturday for the UFC card and then sunday as well just being a slug.

[NorthStrong]

BW 202.0

5/3/1 C4 Deload Bench

Bench

225x5
185x10x2 close grip

Assistance

DB Inclines - 50s x10x3
ss
DB Incline Rowa - 50s x10x3

Prehab stuff

Tricep tendon work, 5lbs x100+

Conditioning

Prowler 135 x8 emom

Commentary

SHort day but good.

[NorthStrong]

BW forget

5/3/1 C4 Deload OHP DL

Press

135x5
95x10

Deadlift

Worked up to 315x1

Assistance

Bent Rows - 135x10x2
Dips - 15, 12

Prehab

Tricep Tendon stuff x100ish

Conditioning

Prowler - 135 x8emom

Commentary

Last day of deload. Looking forward to new cycle starting next week. Reeeeally gotta refocus on diet though lol. Girlfriend currently is, so that will certainly make things easier.

[NorthStrong]

BW 206.2 - high, but just a starting point.

5/3/1 C1W1 Squat

Squat

195x3
225x3
250x12

195x5x5

Assistance

GHR - 15, 12, 10
Sit Ups - 10lb x10x3

Conditioning

Prowler - 145 x8emom

Commentary

Really good start to this program. 2 leaders, 1 anchor. So 3 cycles total is the program. Since it's not just straight up "linear" 5/3/1 of doing the same exact thing for cycle after cycle I will probably keep re-titling it as C1 C2 C3, etc.

Using 3/5/1 structure all the way though. Leaders = amaps on top set, on 3 and 1 weeks. Minimum reps on 5s. And 5x5 backoffs for now, may move to 5x10 later on. Anchors = no amaps, but working up in singles on the 3 and 1 weeks. Minimum reps on 5 weeks. Either FSL x amap, or 3x5 @ fsl or ssl for backoff. Probably will do some SSL backoff work for low ish volume.

Anyway quite excited for the new program layout. Feeling optimistic, training each lift 1x a week with smartly chosen minimal assistance exercises with the focus on them being progression and not just junk volume for the sake of it.

Doing too many cycles of just the 5s progression and not working up, or pushing hard in the amraps was getting extremely boring and I think was making me weaker. I figured it'd be useful for the sake of having extra conditioning work going on but I don't think that it made that huge of a difference.

Speaking of conditioning the extra 10lb I added on the prowler made a huge difference, it was very difficult today. Anyway a great start to this program and cycle. Looking forward to benching wednesday.