db_ggmm 5/3/1

[db_ggmm]

Not sure about inverted rows plus pull ups. Perhaps one day of pull ups is plenty. Thinking about ditching power cleans, too. I'd rather front squat closer to max.

chin ups (44)
pc 3x95 3x110 3x115
fsq 3x95 3x115 3x130 (5)
ir 3x10

current records (true / calc'd):
op - 115 / 121
dl - 295 / 323
bp - 165 / 177
sq - 205 / 228

[db_ggmm]

Giving a half hearted carb backloading a try. Fact is, I largely do it already and I've gained a bit of muscle on it, so I'm just going to slowly add in additional details.

MCT coconut oil / creatine / coffee training today. IMO, it felt harder to catch my breath, but strength levels were within reasonable expectations of normal.

Just the minimums on the last set today. The 205 squat is my current max and it felt solid and stable, although it was a grind. The 115 OP was a bit of a mess. A little extra squat volume. Decided against extra OP volume as my intention is to OP again on the 3rd workout.

chin ups (41)
pistol squats (8)
sq 5x95 3x135 5x160 3x185 1x205 (1) (1rm 205) 3(5x160)
op 5x45 3x65 5x90 3x105 1x115 (1) (1rm 115)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 323
bp - 165 / 177
sq - 205 / 228

[db_ggmm]

Knot in my left buttock. Hope it works itself out.

I want more volume on the bench, but I have a mild case of upper cross to avoid adding to. Think I'm going to add floor presses. I did them today, would call them "safety rack presses". Hard and hurt me a bit.

Back in the garage, I get better grip on my own bar. DL's were easy.

dl 5x135 3x185 5x200 3x225 3x250 (10) (1rm 333)
bp 5x95 3x120 5x130 3x145 1x160 (1) (1rm 160)
safety bar presses 5x130 3x130 5x115
dips 5x10

current records (true / calc'd):
op - 115 / 121
dl - 295 / 323
bp - 165 / 177
sq - 205 / 228

[db_ggmm]

O lawd, I am tired. I have been wanting to do presses on this day, but this makes two weeks in a row I'm just wiped. Some mid back discomfort. Buttock knot worked itself out.

chin ups (50)
fsq 5x95 5x110 5x110 3x125 1x140 2x140 3x140 (1rm 154)
ir 3x10

current records (true / calc'd):
op - 115 / 121
dl - 295 / 323
bp - 165 / 177
sq - 205 / 228
fsq - 140 / 154

[db_ggmm]

Deload / max effort week.

Meant to take the 185 to 200 with 15 lbs - accidentally put 30 lbs on for a PR, however it was probably more difficult than it should have been. I don't add 30 lbs towards the end in my sets. Learned that I'm a ways away from a safe 225, but I'm within the realm of possibility and it's a long term goal of mine (225 at 150 lbs).

Also, need to fix something. At lighter weight, the bar rests more on my shoulder meat and as the bar gets heavier it moves more solidly down across my back and shoulders. Can't have something form oriented change so much across 50 lbs.

chin ups (~30)
pistol squats (6)
sq 3x95 3x135 3x165 1x185 1x215 (1) (1rm 215)
op 5x45 3x65 1x85 1x95 1x105 1x115 (1) (1rm 115)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

Deload week. Did not feel up for 3 plates, but grip is feeling good.

dl 5x135 2x185 1x225 1x255 1x275 2(1x295)
safety bar presses 3x95 3x115 3x135
dl 5(1x225) (for grip work)
dips 3x10

current records (true / calc'd):
op - 115 / 121
dl - 295 / 323
bp - 165 / 177
sq - 205 / 228

[db_ggmm]

Deload week. Basically only wanted a FSQ PR today and I got it relatively easily.

chin ups (~30)
fsq 5x95 3x115 1x135 1x145 1x155 1x165
ir 4X6

current records (true / calc'd):
op - 115 / 121
dl - 295 / 323
bp - 165 / 177
sq - 205 / 228
fsq - 165 / 154

[db_ggmm]

Waves of nausea this morning. Could be a virus, overtraining, diet. On top of that, I printed my next month of 5/3/1 and OP failure is imminent. I didn't deload properly last week at all and, in fact, hit pr's or 1rm's in every lift. Tentative plan is to skip Tuesday, get hydrated and healthy, and consider some good time FSQ's on Thursday.

My right foot angles further on squats, need to correct this.

chin ups (30)
pistol squats (4)
sq 3x95 5x120 5x145 5x165
op 5x45 5x80 5x95

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

Mysterious hitch in right elbow. Took another crack at those squats with attention to foot angle. Some pain in my back after squatting, hopefully nothing important.

sq 3x95 5x120 5x145 5x165 5x185 (5) (1rm 215) 3(5x145)
bp 5x95 5x115 5x130 5x150 (failed at 4) (1rm 170)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

Interesting week. Full blown golfer's elbow. I actually have had 3 mildly painful issues all in a row this week which indicates to me that I should have taken the programmed deload more seriously instead of calling it a "deload / 1rm week" hah hah. Eating more, gaining weight, lots of sleep, and I still managed to overreach into injuries. I could swear I have some cortisol bloat, too.

Sadly, I'm going to pay for it with a lack of upper body work for some length of time. However, the plan is to punish dem legs straight into that 225lb / 1.5 bw squat. Really not sure I can advance linearly on the squat, but I am gonna try.

I also got a second set of gymnastic rings for the garage which I have set to dip height. O FCK stabilizing them is a B*TCH. Curious how ring dips will effect my bench which also seems to suffer from a lack of stabilization at times.

sq 5x95 5x115 5x135 5(5x155)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228[/QUOTE]

[db_ggmm]

Added 5 lbs to the bar and I would suggest today's was easier than Saturday's hah hah.

sq 5x95 5x120 3x140 5(5x160)

current records (true / calc'd):
Op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

sq 5x95 5x120 3x135 2x150 4(5x165) 8x165 (1rm 209)

current records (true / calc'd):
Op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

Have sadly determined that back squats are continuing to aggravate my golfer's elbow / hyper extension injury. Just not sure when that arm is gonna be up to snuff again so it's time for a new approach. Honestly, I could probably take a month off at this point and find some benefit in it. I think low intensity cardio, hill sprints, and steadily weighted pistol squats will be the routine for a bit. Early Summer, weather is "nice" - time for a tan.


current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

Pistol squats and hill sprints. Quit creatine. Instantly lost 5 lbs of water between that and probably decreasing cortisol. Eccentric exercises for golfer's elbow make my arm feel better, however the pain generally returns after I cool down. Not sure when I will start to lose upper body strength, sadface.

sq 5x95 5x115 5x135 3(5x155)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228[/QUOTE]

[db_ggmm]

Elbow hurts after work.

sq 5x95 5x135 5(5x155)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[JustBulk]

Great to see you getting your life back on track, quitting drinking and smoking. Well done!

[db_ggmm]

Arm problems still, maybe two more weeks, but okok, back to this.

sq 5x95 5x135 5(5x160)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

sq 5x95 5x135 5(5x160)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

These didn't feel all that great.

sq 5x95 5x135 5(5x165)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228

[db_ggmm]

Had to own up and accept that squats are actually keeping my elbow injury alive. No activity until it heals. This lingering injury has me in the dumps.

This is a squat record of sorts for me. When I quit doing Stronglifts, I was never able to squat 5(5x165). Now, the 170s were pretty easy. Thx 5/3/1.

sq 5x95 5x135 5(5x170)

current records (true / calc'd):
op - 115 / 121
dl - 295 / 333
bp - 165 / 177
sq - 215 / 228[/QUOTE]

[db_ggmm]

Doing inverted rows, push ups, and empty bar overhead presses for a bit while the arm works itself out. It's doing much better now that I am not squatting. Some time after the 4rth, I have 6 training sessions lined up at the local power / Oly gym to review form on the big 4.

[db_ggmm]

Still doing this. I have 6 real deal powerlifting training sessions coming up some time after the fourth. Trying to keep limber and bring my endurance up a bit while continuing to be cautious of the elbow (feeling good, for sure).

Monday was around:

5x8 push ups, inverted rows, overhead presses with the bar. 5x2 pistol squats.

Tuesday was around:

5x9 perfect push ups, inverted rows, overhead presses with the bar. 5x2 pistol squats, 1x20 front squats empty bar, 1x20 back squats empty bar.

Only some mild soreness from the perfect push ups.

[db_ggmm]

Still working on endurance. 5x10 general scheme, although I'm creeping up to x12 on the later sets.

[db_ggmm]

Gonna have to get a program going soon enough. Maybe back to my old tricks but high bar squats and higher rep scheme (instead of 5 3 1). I like multiples of 2 and 3 for sets cause it's one breath.

[db_ggmm]

Testing 10rm's and disappointed today. Fckn squat machine was taken so I did some tbar rows and dips. Disappointed in dip endurance.

OP 6x85
Bench 10x115

[db_ggmm]

Gym trainer has not gotten back to me, so I've created a new 5 3 1 template until he does. Not gonna push the trainer right now as I am looking forward to my new routine.

One bench and deadlift per week. Two 5 3 1 squats (front and high bar) and two presses (a heavy and a light press). Two leg assistance and a row every day. Four movements per day.

Might swap the heavy tbar vs the light row.


Press 5 3 1 (aka 10 6-8 5)
Squat 5 3 1 (aka 10 6-8 5)
Light Row (Inverted Row)
Leg (Pistol, Bulgarian, Leg Raise)

Deadlift 5 3 1 (aka 10 6-8 5)
Bench 5 3 1 (aka 10 6-8 5)
Dips
Heavy Row (Tbar)

Heavy Press 5 3 1 (actual)
Front Squat 5 3 1 (actual)
Chins
Leg (Pistol, Bulgarian, Leg Raise)

[db_ggmm]

First bulgarians, need to watch vids. Feels safer than the pistols which might be giving me a knee issue.

Hah hah, dawning on me that dumbbells are probably the way to go with these, not a bar. Gonna see if the wife likes these.

op 5x45 5x65 5x75 (12) (1rm 105)
sq 5x95 5x120 5x140 (10) (1rm 186)
ir BWx50
bulgarian 2x5x45 2x5x65

[db_ggmm]

Trying to pause the benches. It's definitely embarrassing.

dl 5x135 5x185 5x225 (10) (1rm 300)
bp 5x95 5x105 5x115 (8) (1rm 146)
dips BWx50
tbar row

[db_ggmm]

Amazing to me how much upper body stamina / strength I have lost.

I might... move the heavy OP to Day1 and the high rep OP to Day3. I don't want to blow the front squats out of the water. I am almost tempted to swap Day2 and Day3 so the nasty DL day is 1) before my weekend recovery and 2) a workout removed from the heavy squats. Hmm, I think that might be a good idea. Also, no need for bulgarians twice a week. I'll pick a day for leg extensions.

op 5x65 5x75 5x85 5x95 (4) (1rm 107)
fsq 5x95 5x115 5x115 (5) (1rm 186)

Assorted bulgarians. I found 70 lbs to be problematic on the right leg. Knee felt weird, things were giving out. 50 lbs was relatively easy. I'll probably high rep 50's and then move on.

pullups BWx25

[db_ggmm]

Trainer did get back to me. Gonna have another week to get back up to speed (was very sore this week coming back on) and then 6 session across 2 weeks to train the groove on all the barbell lifts.

Squat 10 8 5
Heavy Press 5 3 1
Inverted Row
Leg Assist

Bench 10 8 5
Front Squat 5 3 1
Chins
Bulgarians

Deadlift 10 8 5
Press 10 8 5
Dips
Heavy Tbars