SK's Trippin' with SciVation

[sammykapp]

Workout: 5/3/1 Deadlift Deload Week

Back Hyperextensions
BW x 12
BW + 10lbs behind the head x 12
BW + 25lbs behind the head x 12

DL Warm Up Sets
5 x 90
5 x 110
5 x 130

Incline Sit Ups
BW x 12
BW + 5lbs behind the head x 12 x 2

Cardio on the Elliptical/X-trainer
5 min warm up
5 x 15 sec HIIT/45 sec recovery
5 min cool down

Notes: Did the hypers first because I didn't like standing around waiting for deadlifts. Haven't done those in a while. I did the deads deficit style by using 10lb plates as the largest ones. I did this for the reason of trying to work on being able to work on trying to sense getting some bar speed off the floor. I may do deficits for this next cycle as a way to try and lock in some form issues I've noticed.

Also, holding the plate behind your head for incline situps....VERY humbling how this little thing makes it a LOT harder.

yay deloads everyone's favorite....:-/

It is for this reason that I threw in deficit deads. I'm a cheater. But that's not new info.

[Carlito99]

Maybe I'll have to throw in deficit deads once in a while too. It seems like I'm really slow off the floor, but then when the bar gets to around my knees, the weight just shoots up

[bballbrett5]

on deficits do you feel like you're "divebombing" much more than needed though? or is that the point maybe

[adminJaxon]

Workout: 5/3/1 Military Press Deload week

Mili Press
5 x 45
5 x 45
5 x 45

Assisted Dips sets of 15 s/s Assisted Chins sets of 12 x 4

Cardio: 15 min LISS on the Bike

Notes: Deload was a slight bit heavier than the earlier sets were set to be, but really....its the bar. The deload can't be that lame.


As if this is a surprise to you. You've been in this journal for a while....this ain't news!
Good point. I often over-analyze a number of things. But I agree that when very little fine points have very significant impacts in improvements or outcomes, the devil is in the details. Squats, deadlifts....for reportedly being such "natural movements" for us as kids...damn, they're hard as adults.


Rob....Robby...Robster......Makin' copies.......

It wasn't so painful at the time, whether I did not occlude them as tight as I should have, or didn't go heavy enough, I did notice a nice burn when I never get burning when I do calves was pleasant. Oddly, I used occlusion on the one body part that probably isn't suffering comparatively from a lack of size. That was more to test it out than anything. I'm certainly going to employ it for leg extensions and curls after this deload week because the upper legs DO need a lil hypertrophy action.
1 out of 2, I'll take it.




This was the first time I've tried it. And in the case of calves, I'm probably not going to be the best person to gauge calf growth with occlusion. Oddly, my calves are already somewhat largish to the point that in my mind they pull attention to the fact my quads are small in comparison. I did the occlusion on the calves because it was simple and more just as a working test. After the deload this week, I'm going to bust it out on extensions and curls....because the quads certainly could use some hypertrophy (at least of the lean muscle kind and not the fatzorz kind) because who needs pants that fit? Not me.

that makes sense, I wish my calves were more proportionate to my quads as my calves are relatively smallish. oh, and zubas FTW!

[MoEcho]

I dedicate the pound of cheese + crackers plus about 15 of Mom's almond cookies to you! See what kind of things I do for my friends?!?!

[sammykapp]

Workout: 5/3/1 Phase #3

Military #1
Warm up sets
5 x 55
5 x 60
8 x 70

Assisted Chin Ups
Assisted Dips
Freemotion Lat Pulldowns

Back at it! Its just been too good to me to not run it again. I'll run it for this round plus maybe another, then the plan is to run Smolov Jr for Bench.

I dedicate the pound of cheese + crackers plus about 15 of Mom's almond cookies to you! See what kind of things I do for my friends?!?!

I'd be grateful if I could sample said cookies. you know, so I know what you are sacrificing....

[MoEcho]

I miss 5/3/1. When I switch back to a 4 day cycle, I may just have to indulge in it again ... Like a pre-prep for Smolov Jr

[bballbrett5]

good strong militaries.

sk since you're a genius, i just thought of this: why are they called military presses? do they do these commonly in the military? is it because you sent 70 pounds 8 times to the air force?

[sammykapp]

Workout: 5/3/1 Deadlifts

Warm Ups
5 x 140
5 x 160
9 x 180 (all sets done defict style)

Good Mornings sets of 12, 12, 12
Incline Sit Ups sets of 12, 12, 12

5/3/1 Bench
warm up sets
5 x 90
5 x 100
8 x 115

Flat DB Press sets of 12, 10, 12
DB Flyes: set of 20
T-bar Rows (Chest supported): sets of 12, 10, 10
Cybex Machine Pullovers sets of 12, 12, 30

Cardio: 20 min random intervals on the stationary bike

Notes: Deficits were a nice change. I still notice I'm shooting my hips up too quickly, but it happens later in the workout than it used to. I can straight leg the heck out these weights, but I'm trying to really work on NOT doing that.

Bench started out strong, and I was really gunning to put up a nice rep range on this. But I either ran out of fuel, or got a little to unsteady with my set up because it just wasn't feeling smooth and it wasn't going to happen. Next time.

I miss 5/3/1. When I switch back to a 4 day cycle, I may just have to indulge in it again ... Like a pre-prep for Smolov Jr

I'm telling you....5/3/1 just might be my favorite so far. I'm such a fan for what it has done for my pressing strength. I'm super excited to see what Smolov Jr can do though.

good strong militaries.

sk since you're a genius, i just thought of this: why are they called military presses? do they do these commonly in the military? is it because you sent 70 pounds 8 times to the air force?

I'm hoping I can really crank out some impressive numbers some day. I'd love to hit 95 at some point. Apparently to qualify as a strict military press, it is to be done with the heels touching (standing at attention), and the weight at the bottom of the motion touching the ant. delts. It is called such because it somehow is supposed to be indicative of one's strength in the military (so says Wikipedia).

I'd love to send plates to the air force! But that is many many many presses away....

[MoEcho]

Happy Easter from the Canadian Bunny

[bballbrett5]

really impressive deficit deads! i think you got me beat!

[sammykapp]

Workout: Legs (sort of 5/3/1 ish)

warm ups, realized back squats were not going to go well, so switched to Zerchers.
5 x 45
5 x 55
5 x 65
5 x 75

Hack Squats: sets at 10, 10, 10, 5

Occluded Leg Extensions: sets of 15, 15, 12, 10, 12
Occluded Seated Leg Curls: sets of 15, 20, 15

Cardio: 15 min Intervals on the Elliptical
Foam Rolling

I suppose I could have taken about a 1/2 hour to stretch, try to figure out why I couldn't sit back today. But I got aggravated, and said screw it. So I went to Zerchers. Easier for me to get low, absolutely. A little of a cop out...maybe. But its Easter, and I figured it was better to get some semblance of leg work in!

I liked the occluded leg work. I'm not sure I'm "occluding" tight enough or not, but it definitely is a good burn.

Happy Easter from the Canadian Bunny

HAPPY EASTER DAY TO YOU!!!!!!

From the 'merican hippity hop.

really impressive deficit deads! i think you got me beat!

I really would like to take the element of me turning deads into straight leg deads out of the equation for these. I'm hoping the deficit style will help me realize when I do it. My other idea is to maybe utilize the trap bar the gym has, as a way of keeping me to sit back a little more. I'm gonna think on it.

[Vytis]

I like you venturing into the occlusion zone again. I've read Layne say that you know it's tight enough when you start a set and say, "I think something's wrong" because it hurts so much...that's pretty hardcore I think...

[adminJaxon]

Happy Easter Sammy! Hope you had a great weekend!

[bballbrett5]

haha zerchers are in no way a cop out. just look at the impact on your forearms

[sammykapp]

Workout: 5/3/1 Military #2

Warm Up Sets
3 x 55
3 x 65
5 x 75

Assisted Dips s/s Assisted Chin ups/pulldowns: 5 x 12

Cardio: 15 minutes with some intervals on the Stairmaster

Notes: the 5 reps of 75 solid form-wise. And the 5th was a grinder. The thing I really like about 5/3/1 is that initially if you are conservative, the first few cycles you throw up ridiculous numbers in the last sets. Then as you start moving up, you start realizing that it gets harder to put up numbers that are even close to what you did as the weight goes up.

I like you venturing into the occlusion zone again. I've read Layne say that you know it's tight enough when you start a set and say, "I think something's wrong" because it hurts so much...that's pretty hardcore I think...

My legs actually have a little fatigue today. Especially the hams. I think I need to wrap a little tighter next time, but I admit occlusion is a fun experiment!

Happy Easter Sammy! Hope you had a great weekend!

It was a good holiday! Away from work even!!!

haha zerchers are in no way a cop out. just look at the impact on your forearms

lol. Yes, my forearms are going to get some indirect/direct work. Plus I feel like I'm actually doing some actual leg work with them. I'm going to keep them.

[whatnow5]

Going to have to agree that zerchers are not a cop out, not as awesome as deadlifts, but still awesome

[vanillabn]

Workout: 5/3/1 Military #2

Warm Up Sets
3 x 55
3 x 65
5 x 75

Assisted Dips s/s Assisted Chin ups/pulldowns: 5 x 12

Cardio: 15 minutes with some intervals on the Stairmaster

Notes: the 5 reps of 75 solid form-wise. And the 5th was a grinder. The thing I really like about 5/3/1 is that initially if you are conservative, the first few cycles you throw up ridiculous numbers in the last sets. Then as you start moving up, you start realizing that it gets harder to put up numbers that are even close to what you did as the weight goes up.


My legs actually have a little fatigue today. Especially the hams. I think I need to wrap a little tighter next time, but I admit occlusion is a fun experiment!
It was a good holiday! Away from work even!!!

lol. Yes, my forearms are going to get some indirect/direct work. Plus I feel like I'm actually doing some actual leg work with them. I'm going to keep them.

Hello hello... it has been too long since I've visited your journal Sorry

Glad to hear things are still going well with the 5/3/1(ish) workouts! How was your Easter weekend?

[bballbrett5]

what are you doing as far as nutrition these days?

[sammykapp]

Workout: 5/3/1 Deadlifts #2

Deficit Style
Warm Up Sets
3 x 150
3 x 170
8 x 190

Good Mornings: 4 sets of 10-12 (last 2 sets at 105)
Incline Leg Raises: 4 sets of 10-12

Cardio: 15 min on the ARC trainer

Notes: I really think doing the deadlifts with a deficit style just might be helping! For once, an actual idea might work for me! I still notice on the last sets I'm not quite where I'd like to be form-wise in terms of consistency. Today I def had a loss of focus that was unexpected due to some distractions in my line of vision (which apparently is anywhere within a 20 ft radius.

Going to have to agree that zerchers are not a cop out, not as awesome as deadlifts, but still awesome

Well, if I have your vote that they aren't, then maybe I won't feel so guilty about not figuring out back squats.

Agreed on them not being as awesome as deadlifts. If I can do some rep sets with plates though, that still might qualify as a little bit bad@ass though. Maybe not as bad@ass as a 3 plate pull, but a step in the right direction.

Hello hello... it has been too long since I've visited your journal Sorry

Glad to hear things are still going well with the 5/3/1(ish) workouts! How was your Easter weekend?

You are forgiven. How could I not?

5/3/1 has been great so far. This is the 3 cycle of it, and I will likely get one more in after this one before attempting Smolov Jr for Bench (since that's the lift that I could actually pull off the calculated percentages and volume, I think. )

what are you doing as far as nutrition these days?

See, this is why its good you stick around. Among other reasons, it is hard to escape the accountability. Diet at present has been a bit of a loose carb cycling with 1-2 free meals. The cross between a good deal of stress at work, long hours, with a sporadic feeding window available (despite packing lunches, etc) definitely has the ability to turn into an unplanned intermittent fast more days than not, and a terribly inconsistent sleep schedule. I'm hoping that with the beginning of May and a non-clinically oriented service month, I can get things a little more regimented with 5 minutes to actually go get the food I've brought in. I'm looking at either maintaining/recomping until July or maybe just getting things a little more disciplined so that when July begins I'll be set and ready to cut they way a cut should run. Whether I do this solo or through enlisting some assistance also is something I'm considering. The accountability here is truly spectacular, and very valuable. It's the whole reason I keep posting. But I also know that whether it is the "inner kid" that rebels or the misdirected arrogance/entitlement of "no one else I know does exactly what I do AND lives this lifestyle", I manage to talk myself out of self-accountability and permit myself a few too many indiscretions more than I'd like. Granted, the online community is truly amazing, and without it the journey would be much, much harder. But the in-real-life realm accountability is somewhat different, and that part I miss from other times in life where there were teammates, etc that were around regularly for workouts, motivation, and competition. Such is becoming a grown-up I suppose.

[thom2355]

I really would like to take the element of me turning deads into straight leg deads out of the equation for these. I'm hoping the deficit style will help me realize when I do it. My other idea is to maybe utilize the trap bar the gym has, as a way of keeping me to sit back a little more. I'm gonna think on it.

Here is my advice. When training back and deadlifts most form issues are not corrected because of a hesitance to add weight to the bar. It was not until I started rowing heavy weight that I figured out how to properly activate the back, where before my biceps could move the weight. Likewise with proper timing of the hip movement in the deadlifts. For the longest time I could straight leg the same weight for more reps than a dead lift from the floor. Reason being my deadlift form was crap. It was not until my first powerlifting meet that I saw how bad my form was. I basically straight legged my third pull off the ground. Many guys informed me of how much more weight I was capable of doing with good form. After getting back to training, I hit rack deads (almost as a warm up), then went to heavy pulls from the floor. The rack pulls limited my hamstring involvement and made me focus on the hip and back involvement/transition. The focus carried into my working sets on the deads and my strength flew up over time.

The trap bar may help, but I am afraid it will not carry over to deads using a straight bar (if that is a concern of yours). I honestly feel the best way to improve deadlift form is to add weight to the bar. You are strong enough for it....go for it.

Obviously, adding weight to the bar and sacrificing form is not what I am recommending. Rather, adding weight to improve form. Definitely counterintuitive, but I believe it could help.

[adminJaxon]

Here is my advice. When training back and deadlifts most form issues are not corrected because of a hesitance to add weight to the bar. It was not until I started rowing heavy weight that I figured out how to properly activate the back, where before my biceps could move the weight. Likewise with proper timing of the hip movement in the deadlifts. For the longest time I could straight leg the same weight for more reps than a dead lift from the floor. Reason being my deadlift form was crap. It was not until my first powerlifting meet that I saw how bad my form was. I basically straight legged my third pull off the ground. Many guys informed me of how much more weight I was capable of doing with good form. After getting back to training, I hit rack deads (almost as a warm up), then went to heavy pulls from the floor. The rack pulls limited my hamstring involvement and made me focus on the hip and back involvement/transition. The focus carried into my working sets on the deads and my strength flew up over time.

The trap bar may help, but I am afraid it will not carry over to deads using a straight bar (if that is a concern of yours). I honestly feel the best way to improve deadlift form is to add weight to the bar. You are strong enough for it....go for it.

Obviously, adding weight to the bar and sacrificing form is not what I am recommending. Rather, adding weight to improve form. Definitely counterintuitive, but I believe it could help.

just wanted to say thanks for these tips! I found them very interesting since I am kind of in the same boat


SK I'm happy to hear you're making progress on deads, I will be watching so I can pick up some knowledge from your experimentation

[bballbrett5]

yeah, agreed with thom. i believe i mentioned the same in regards to squat.

[Buffycat3]

Have a FUN-Tabulous Weekend!

[Vytis]

Getting some good advices in here....

I don't know how you manage to make training and a sensible diet a priority consider the crazy work schedule you keep. You definitely deserve huge credit for this! You inspire me to strive for great balance in my life - thanks Sammy!

[sammykapp]

Workout: 5/3/1 #2 Bench

Warm Up Sets
3 x 95
3 x 110
7 x 120

FreeMotion Cable chest press: sets @ 12, 10, 12, 12

HS Iso-lat Low Rows: sets @ 10, 8, 12

Notes: Normally I'd be a little bit aggravated at hitting the same number of reps as I hit 125 on last cycle (by accident). BUT this day's form was mucho better so I'm still pretty ok with today after two nights on call with next to no sleep (granted, I crashed when I got home yesterday only not sleeping to eat and watch Food Network for a while to before going back to bed.)

Workout: 5/3/1 Squat-ish #2

Body weight hip Thrusts
3 sets of 10

Adductor/Abductor Machine 3 sets of 20

Zercher Style
Warm Ups

3 x 65
3 x 75
10 X 80

Hack Squats sets of 10, 5, 5

Occluded Leg Extensions
Occluded Leg Curls

Notes: Now, some/many would say it may be a little ridiculous to do some of the stuff before I even hit squats. But given that this day is a bit experimental anyway given my substitutions, I'm trying to see if by getting my @ss in gear and telling it that maybe it should, say, activate during squats maybe I can create some of that awareness people speak of. I THINK it does make a difference. So I'll see how it goes over the next while.

And honestly, whoever came up with occluded legs is absolutely twisted. Halfway through, I was not sure if I either wanted to jump out of my own skin, or throw up, or hallucinate so I wouldn't think about how my legs felt. It was awesome.

Here is my advice. When training back and deadlifts most form issues are not corrected because of a hesitance to add weight to the bar. It was not until I started rowing heavy weight that I figured out how to properly activate the back, where before my biceps could move the weight. Likewise with proper timing of the hip movement in the deadlifts. For the longest time I could straight leg the same weight for more reps than a dead lift from the floor. Reason being my deadlift form was crap. It was not until my first powerlifting meet that I saw how bad my form was. I basically straight legged my third pull off the ground. Many guys informed me of how much more weight I was capable of doing with good form. After getting back to training, I hit rack deads (almost as a warm up), then went to heavy pulls from the floor. The rack pulls limited my hamstring involvement and made me focus on the hip and back involvement/transition. The focus carried into my working sets on the deads and my strength flew up over time.

The trap bar may help, but I am afraid it will not carry over to deads using a straight bar (if that is a concern of yours). I honestly feel the best way to improve deadlift form is to add weight to the bar. You are strong enough for it....go for it.

Obviously, adding weight to the bar and sacrificing form is not what I am recommending. Rather, adding weight to improve form. Definitely counterintuitive, but I believe it could help.

No offense to the others, but this is such a win of a post that you get the "post-er of the day award." Granted, there is no monetary compensation and few accolades.

I think that the point about not being afraid to go heavier is something I tend to be very hesitant about for the whole reason that my ego has often taken over my approach. I am very certain that because of my emphasis of "putting weight on the bar" but having a strong tendency to do it at all costs makes me recoil and go in the extreme opposite direction. I definitely notice when it comes to deads that at the sets with low reps/high weights that often small increases will bring out form that is just horrific and I do what you describe as basically doing a straight leg pull. And also like the former you, I can straight leg much more than I can properly deadlift. I've been trying with these last couple weeks to really focus on what I'm doing during the sets I know I'm more prone to start SLing it and going just to the rep it starts. The deficits for me have helped on the lower weights for sure, and I think maybe doing some Rack pulls first might help as well. I'll play with it and see what's up.

I think you are correct in the trap bar suggestion. The set up, the muscle focus, just isn't really that great of a carryover. I think the other things you suggested are more appropriate.

I also agree in that I am strong enough to pull this off. There is absolutely no reason I should not be able to pull a nice and solid 315 in time. I just need the form to do it. A while back, on a random visit with an individual we refer to as the "snuffleupagus" were doing some sort of shenanigans (can't remember which activity--one on one basketball or me pounding said individual after being kicked) that I utilize brute strength quite well. Snuffie at the time form-wise in many exercises was stronger, but my freakish brutality had a place. So the strength is there, I just need form. That should be easy enough.

just wanted to say thanks for these tips! I found them very interesting since I am kind of in the same boat


SK I'm happy to hear you're making progress on deads, I will be watching so I can pick up some knowledge from your experimentation

I'm happy with the little strides. Every step is a step closer, ya know?

yeah, agreed with thom. i believe i mentioned the same in regards to squat.

You did!

And while I think on some levels, you are right with it, when I do attempt it, I have found it illustrates more just how bad the form is, and from there I just struggle to fix it. Then I feel I "waste" a workout making no progress in form, and no progress in strength. I do know my lack of flexibility in hip flexors, etc is a big factor, so I do try to do some stretching, mobility, foam rolling, while I will throw a set of back squats in to test out where I'm at. But I also take on an approach that basically right now is "might as well do something while I'm doing nothing." Maybe this is not the ultimate, and maybe the random experimentation is not productive, but this damn exercise had gotten me to such a state of frustration I was starting to see leg day as a waste of time rather than seeing it as baby steps of progress. I needed to mentally find something that made me feel like I was doing something productive. Hopefully I can get some of that back then go back to back squats again.

Have a FUN-Tabulous Weekend!

Yesterday was recuperation day. Today is much more productive.

Getting some good advices in here....

I don't know how you manage to make training and a sensible diet a priority consider the crazy work schedule you keep. You definitely deserve huge credit for this! You inspire me to strive for great balance in my life - thanks Sammy!

1) The advices are mad good. Since I don't have anyone in my gym that I really trust to keep an eye out or give input that is helpful/safe/constructive, this is pretty much a gold mine.

2) Some days are better than others. While it should never be an excuse, and I know full well people contest prep with jobs, families, life, etc...... I do think things have a place in time. I recognize that doing the job I have, while I love it, and while the stress level and adrenaline that goes with it are part of the intense draw, that it has moments that push you to the brink of attributes that often go beyond what could be considered sanity. I love that I have a job that pushes you to act in situations that are truly life and death. I love that make or break situation. But like anything else, at 3am, when I'm already tired, and hungry, and feeling potentially a little overwhelmed from both reasonable and unreasonable requests/obligations.....I just want a damn cupcake. Sometimes I win and just have a cup of black coffee. And sometimes, the cupcake wins. Sometimes I win and go to the gym at the end of a long day, and sometimes...my couch and TV win.

Be careful you don't give me too much credit. My attempt at balance sometimes is successful, and sometime it takes a beating. I live a life of extremes, and much of that is because I lose that discipline I often wish I had more of. But I'm still kicking, and I think that struggle gives me a better appreciation for what people who may have more demands in life than I do with families, children, pets etc deal with. I just have to worry about myself. Kudos to those who have more on their plate.

[bballbrett5]

gnarly occluded leg description. haven't found the balls/don't own the wraps to try it yet

[Carlito99]

I think doin that stuff before squats is a great idea. None of it will tax the same muscles enough to really affect your squat numbers, but they will definitely help with loosening up the hips. I've recently started doing some similar stuff before squats as well and it seems to help

[sammykapp]

Workout: 5/3/1 #3 Military Press

Warm Up sets
5 x 60
3 x 70
5 x 75

HS Iso-lateral MTS Shoulder press: Sets of 15, 15, 12, 6, 15
Lifefitness Fixed Lat Pulldowns: sets of 15, 15, 12, 20, 12

Cardio: 30 min random intervals on the Bike

Notes: Still stuck at 5 reps for 75....We'll rock out the next cycle and see if we can break through that.

gnarly occluded leg description. haven't found the balls/don't own the wraps to try it yet

The wraps were cheap enough. I think I sprung $5 on 'em. My legs are starting to recover a bit now finally.

I think doin that stuff before squats is a great idea. None of it will tax the same muscles enough to really affect your squat numbers, but they will definitely help with loosening up the hips. I've recently started doing some similar stuff before squats as well and it seems to help

I agree 100%. Although now I'm a bit more sore/DOMS-ish than I've been, so clearly something is being activated more than usual...I'm waiting to see if the experiment translates to some improvement. I'm hopeful.

[sammykapp]

Workout: 5/3/1 #3 Deadlifts

Deficit Style
Warm up sets

5 x 160
3 x 180
6 x 200

Good mornings sets of 12, 12, 8, 20

Incline Situps sets of 12, 12, 12, 20

Cardio: 20 min random interval settings on the Elliptical.

Last set was ok, some hits and misses. But the first two sets were among the most solid I've done in a while, with great speed, and minimal straight-legging it. Things are moving along.