Bluebirds, Butterflies, and Barbells - A Starting Strength Journal

[jshaw5]

Weightloss while hitting PR's left and right = HUGE WIN!!!

Weightloss is a royal pain in the ass when you're also trying to eat enough to fuel recovery. Unfortunately for me, I'm losing my hair and I can't grow a beard, so a haircut and a shave won't do anything towards my weight loss haha.

[PeterGibbons316]

Great benching young Jason 255x10 is damn good to read on paper. I think my best is 245x12 never tried 255 AMRAP

Yeah, 245x10 was the PR that I erased off my board when I got this one. You rep-out well, so I would bet that you could get 255x12.

Weightloss while throwing up big numbers = WIN!

Weightloss while hitting PR's left and right = HUGE WIN!!!

Weightloss is a royal pain in the ass when you're also trying to eat enough to fuel recovery. Unfortunately for me, I'm losing my hair and I can't grow a beard, so a haircut and a shave won't do anything towards my weight loss haha.

Thanks guys, it's hard work!

[PeterGibbons316]

Alright, so my spreadsheet is telling me to do 325x5+, 345x3+, and 365x1+ for squat this cycle. But I'm not overly excited about repping out 325 for 10+ reps again tomorrow, so I'm thinking I change it up to 345x5+, 355x3+, and 365x1+.....any thoughts on that?

[MatTheCur]

Alright, so my spreadsheet is telling me to do 325x5+, 345x3+, and 365x1+ for squat this cycle. But I'm not overly excited about repping out 325 for 10+ reps again tomorrow, so I'm thinking I change it up to 345x5+, 355x3+, and 365x1+.....any thoughts on that?

Lemme think about this one ...

In essence, you're skipping a squat cycle?

I like it. I like it a lot.

[PeterGibbons316]

Lemme think about this one ...

In essence, you're skipping a squat cycle?

I like it. I like it a lot.

It's not quite a skip, but just more intense. So instead of my 5+/3+/1+ being 85%/90%/95% it becomes 90%/92.5%/95%.

[jshaw5]

Might as well, based on your previous workouts, you'll probably still blast out 10+ at 345 lol

[The Shoeless Wonder]

In other news, I went to my barber yesterday afternoon and lost most of my hair and beard. Weighed in 3 lbs lighter than my lowest weight of the year - 221.2 now. So apparently the secret to spectacular weight loss is just a haircut and a beard trim.

beard = super human strength

[mellowmarshall]

why not just up the 1RM used to calculate? if you can do 10+ of a "6+" weight, its probably too low eh? how many 365 1+ did you get?

[dopamine72]

Nice progress as usual bro.

[PeterGibbons316]

why not just up the 1RM used to calculate? if you can do 10+ of a "6+" weight, its probably too low eh? how many 365 1+ did you get?

I don't want to increase the max too much (been doing 20 lb jumps which is already a lot). Last cycle my 1+ was 345 and I got 8, should get 5-6 with 365 (best on SS was 370 for 3x5), so 6 would actually be pretty big.

I think I'm going to do 345/355/365 or maybe 335/355/365 just to warm up to that heavier weight.

Nice progress as usual bro.

Thanks man!

[ngolsen]

I don't want to increase the max too much (been doing 20 lb jumps which is already a lot). Last cycle my 1+ was 345 and I got 8, should get 5-6 with 365 (best on SS was 370 for 3x5), so 6 would actually be pretty big.

I think I'm going to do 345/355/365 or maybe 335/355/365 just to warm up to that heavier weight.


Thanks man!

Do you think doing lighter weight and higher rep is going to have an impact on your strength? you're getting good at repping, but (from my experience) 1-3RM isnt very affected by 6-8+ max

[PeterGibbons316]

Do you think doing lighter weight and higher rep is going to have an impact on your strength? you're getting good at repping, but (from my experience) 1-3RM isnt very affected by 6-8+ max

I think the closer you train to 1-3RM, the more positive the impact on your 1-3RM is. But doing this high rep stuff has still had a positive effect on max strength for me.

[ngolsen]

I think the closer you train to 1-3RM, the more positive the impact on your 1-3RM is. But doing this high rep stuff has still had a positive effect on max strength for me.

yeah it does, but I have found doing 5's for so long a bit detrimental... but optimal training is being consistent and injury free

[PeterGibbons316]

Amen to that.

I see everyone I am subbed to getting hurt left and right, and am just counting my blessings!

[mellowmarshall]

any lifting increases jason's max, so it doesn't matter. he could squat bar x4000 and his max would go up 50lbs.

so with 5/3/1, you start at some % of your old max and increase each cycle by a certain amount with the goal of going past the old max?

[PeterGibbons316]

any lifting increases jason's max, so it doesn't matter. he could squat bar x4000 and his max would go up 50lbs.

so with 5/3/1, you start at some % of your old max and increase each cycle by a certain amount with the goal of going past the old max?

lulz

You start by taking your true max and multiplying by 90% and that becomes your working max for the 1st cycle. Then after that you increase your working max by 5-10 lbs each cycle depending on the lift and your progress. Each week during the cycle the 5+/3+/1+ weights are calculated as a % of your working max (85% for 5+, 90% for 3+, and 95% for 1+).

I started low on squat because I was dealing with some tendonitis, but increased my max 20 lbs for every cycle so far. I should start adding my working maxes for each lift in my updates.

[Farley1324]

lulz

You start by taking your true max and multiplying by 90% and that becomes your working max for the 1st cycle. Then after that you increase your working max by 5-10 lbs each cycle depending on the lift and your progress. Each week during the cycle the 5+/3+/1+ weights are calculated as a % of your working max (85% for 5+, 90% for 3+, and 95% for 1+).

I started low on squat because I was dealing with some tendonitis, but increased my max 20 lbs for every cycle so far. I should start adding my working maxes for each lift in my updates.

Aren't you supposed to add weight to the actual sets/reps each week, not the max?

[MatTheCur]

Aren't you supposed to add weight to the actual sets/reps each week, not the max?

The progression scheme is such that you work up to 95% of your working max on the 1+ day, deload, and then add to you maxes. Effectively moving your 3+ to 5+, 1+ to 3+, with a new working max.

[PeterGibbons316]

Aren't you supposed to add weight to the actual sets/reps each week, not the max?

Yeah, but it's all a percentage of the working max. So for example, my working max last cycle on squat was 360. So for week 1 my worksets are 65%/75%/85% of 360 for 5/5/5+, week 2 is 70%/80%/90% for 3/3/3+, and then week 3 is 75%/85%/95% for 5/3/1+

Ended up looking like this:
Week 1: 235x5, 270x5, 315x11
Week 2: 255x3, 290x3, 325x11
Week 3: 270x5, 310x3, 345x8

This cycle I increased my working max to 380 so all the numbers come out like this:
Week 1: 250x5, 285x5, 325x5+
Week 2: 270x3, 305x3, 345x3+
Week 3: 285x5, 325x3, 365x1+

So all the weights are increasing with the max. And I'm pretty sure I am going to do 335 instead of 325 tomorrow, and then 355 instead of 345 next week - just to give me some numbers with weights I haven't attempted, and add a little intensity.

[ddog171]

Yeah, but it's all a percentage of the working max. So for example, my working max last cycle on squat was 360. So for week 1 my worksets are 65%/75%/85% of 360 for 5/5/5+, week 2 is 70%/80%/90% for 3/3/3+, and then week 3 is 75%/85%/95% for 5/3/1+

Ended up looking like this:
Week 1: 235x5, 270x5, 315x11
Week 2: 255x3, 290x3, 325x11
Week 3: 270x5, 310x3, 345x8

This cycle I increased my working max to 380 so all the numbers come out like this:
Week 1: 250x5, 285x5, 325x5+
Week 2: 270x3, 305x3, 345x3+
Week 3: 285x5, 325x3, 365x1+

So all the weights are increasing with the max. And I'm pretty sure I am going to do 335 instead of 325 tomorrow, and then 355 instead of 345 next week - just to give me some numbers with weights I haven't attempted, and add a little intensity.

Like the plan laid out here. I am sure there will be PRs set regardless of which route you choose.

[mellowmarshall]

yeah, the fact that you hit a 1+ for 8 reps, its probably a good idea to bump the #s more than you had planned. 345 was obviously not a challenge for you...it was like a 3 week vacation lol.

[PeterGibbons316]

5-3-1, Cycle 4, Week 1, Day 3
BW: 222.2 lbs.

Squat
45x5
45x5
155x5
255x5
285x5 (vid)
335x9 (vid) PR

Decided to go with 335 today and I think that was the right move. These felt good on my back. I did a great job on my 285 set keeping my entire back really tight and that carried over well into the 335 set. Could have gotten another, but it would have been more of a good morning than a squat

Front Squat
175x5
200x5
230x8

Tied a PR on these, didn't have much left after the squat PR. Still feel good about them. Later on this afternoon I was carrying my son up the stairs and was reminded how hard I worked the quads on these.

Good Morning
175x3
225x8 (vid) PR

Good PR on these. Really wanted to get a couple more sets in, but had to run to a friend's bachelor party, so I cut it short to still get in my ab wheel and curls.

Ab Wheel
Kneeling - 5
Standing - 6
Standing - 6
Standing - 7

5/5/5 last time, added a total of 4 reps which was good. Gonna try for 8/8/8 next time, we'll see how that goes.

EZ-Bar Curls
90x8
90x8
90x8

Much better than last week, will bump to 95 next week.

Vid:



Notes:
Good day today. I did something to my back on those good mornings, or maybe later in the shower or driving somewhere? No clue, but feels like I have a pinched nerve right in the middle of my back. Sucks. Hopefully it clears up soon.

[ngolsen]

Could be the standing wheel after GM too

[Woody-5]

Badass squats big guy! Fronts are even more impressive after that 335 repout!
YouTube is being ghey today, I had trouble uploading too.
Hope the back is nothing serious!
Great work as always

[dopamine72]

Solid squatting bro.

[400Lb Gorilla]

335x9!! wow hell of a PR!!! front squats were pretty damn good considering you put them after back squat!

[PeterGibbons316]

Thanks guys. Super pissed right now about basketball, gonna go get ****ing drunk.

Vid is up.

[Ironlife]

335x9 is downright sick bro, can u max these soon? I want to see you max jason

[jshaw5]

Damn good job as always. I haven't really thought much about what to do after starting strength but you're making 5-3-1 sound real good with all the progress you're making still.

[PeterGibbons316]

335x9 is downright sick bro, can u max these soon? I want to see you max jason

Not planning to max until I'm done cutting/done with 5/3/1. Probably August? Figure I'm good for about 425 now though.

Damn good job as always. I haven't really thought much about what to do after starting strength but you're making 5-3-1 sound real good with all the progress you're making still.

If you are planning to continue bulking I would recommend TM.

If I'm being honest with myself, the PRs I am setting don't really reflect 3 months worth of great progress. My bench is moving nicely, and I'm coming back nicely on the squats, but my OHP and deadlift haven't moved much if at all since I finished SS.