It's a long way to the top...

[FenderElectrics]

Pretty good session today. Wanted at least 9 reps and wasn't feeling great and got the 9 with 1-2 in the tank. Would have gone for at least 10 but felt like I may pass out - the weight still felt pretty light at that point just was drained, high rep squats are killer for me. On August 30th I hit 315x4 ugly reps so pretty happy at this progress.

5/3/1 C1W2D2:

Squats:
45x5
135x2x3
185x3
225x2
245x3
280x3
315x9



SLDLs:
275x2x5

Bench:
45x12
95x8
135x6
165x4
195x3x5

Pull ups wide grip:
BWx3x8

Moto Rows:
130x4x8

Did some abs and sculpted the guns a little to finish.

Talked to some other PLs and they're doing a meet near me in like 7 weeks. Might consider it but that's not a lot of time so may just plan on the April one for USPA, gotta decide quick tho.

[baxtej44]

ya that's a brutal set for squats dude. looks like 9 was a good stopping point.

[FenderElectrics]

ya that's a brutal set for squats dude. looks like 9 was a good stopping point.

yeah I always want to leave a little bit in the tank. I'm so used to sheiko where I almost never go above 3 reps it's a whole different game going for AMRAP with like 70-75% like the first few 5/3/1 workouts have been.

I like it though enjoying it so far

[FenderElectrics]

Today was a good day. Tried out the joker sets and liked it. Hit my old 1RM for an easy triple. Looking back I should have done 1 more set after maybe at 245 but happy nonetheless.

5/3/1 C1W2D3:

Bench:
45x12
95x8
135x6
155x3
185x3
205x8 -> plan was to cap at 8 then do the joker sets. Had maybe 10 reps here.
225x3
235x3 PR -> like I said it was pretty easy too, didn't feel I was making much progress but this makes me feel better.

Incline Bench:
140x3x10

CGBP:
145x6x8

^^^was talking to a fellow PL so just kept doing sets lol

Tricep pushdowns:
120x3x10

Face Pulls:
140x4x12

More and more I'm thinking I'm gonna do the USPA meet on April 5th, the timing just makes sense even if it's not nearly as close as I'd like. Gotta plan out my peaking soon. I'm going snowboarding at Beaver Creek 1/29-2/2 so when I'm back in town I'll have 9 weeks I believe. I'll just start C/P deadlift program at week 3 and adjust my numbers for 5/3/1 for the others to attempt to somewhat peak.

[psychodiver9]

Progress is going to be slow on 5/3/1 man

[FenderElectrics]

Progress is going to be slow on 5/3/1 man

oh I didn't mean from 5/3/1 (I'm only on week 2 right now) I meant progress overall since my last meet didn't really feel like I was making any on bench but clearly am hitting my 1RM for a triple pretty easily

[FenderElectrics]

Looked easy on paper today but nope those speed sets just wreck me then the SLDLs on top of em finish it off.

Did everything without belt today again.

Coan/Phillipi C2W2:

DL:
135x2x5
185x3
225x2
275x2
325x1
365x2

Speed DLs: 60 seconds in-between
300x8x3

SLDLs:
235x3x8

Pull Ups:
BWx3x8

Chest Supported Rows:
2pps+25 x 3x8

Adding in GMs and abs tomorrow again kind of like those in that workout anyways.

Finally got my new belt today, gonna be nice to not have to unscrew my lever anymore. Gonna try and sell that one online I think.

[baxtej44]

w/ the rows... 2pps?

[FenderElectrics]

w/ the rows... 2pps?

2 plates and a 25 on each side

Its a machine I can't do barbell rows it's one of a few exercises that my wrist won't let me do (wrist been messed up for a long time now) so I can only do a select few horizontal rows that I rotate

[baxtej44]

oh ok, i could only think of pounds per second or some other ridiculous unit lol.

[FenderElectrics]

oh ok, i could only think of pounds per second or some other ridiculous unit lol.

Ohhhh lol I didnt realize you were asking what I meant with pps i thought u were asking why I was using that amount of weight haha

[baxtej44]

oh, yeah haha sorry i should have been more clear.

[FenderElectrics]

5/3/1 C1W3D1:

Strict OHP:
45x2x10
75x8
100x5
115x3
125x8 -> capped at 8 probably had 10

Joker sets:
145x1
155x1
165x1 PR

Front squats:
155x3x5

Shrugs:
275x3x8

Face Pulls:
150x3x12

Good Mornings:
165x3x8

Did some triceps and abs and called it.

[baxtej44]

nice PR

[psychodiver9]

nice PR

This. That's some serious weight overhead

[FenderElectrics]

Not happy or upset with this one today. I think on a good day I can hit 335 for 8 maybe 9 but today was nowhere near feeling good so content hitting it for 6. Maybe had 1 in the tank but the 6th rep was ugly.

5/3/1 C1W3D2:

Squats:
45x5
135x2x3
185x2
225x2
265x5
300x3
335x6 PR

SLDLs:
280x2x5

Bench:
175x3x8

Pull Ups:
BWx3x10

Moto Rows:
130x3x8

Rowing machine:

1000 meters in 5 minutes.

Gonna do some core stuff tomorrow wasn't feeling it at the end of today's workout.

nice PR

This. That's some serious weight overhead

thanks gents. Really glad to have OHP in my workouts again haven't done it in about a year so really expecting to make big progress on it in the near future

[baxtej44]

a PR is a PR.


and FWIW i added about 50 pounds on my OHP in 6 months once i started training it seriously.

[FenderElectrics]

a PR is a PR.


and FWIW i added about 50 pounds on my OHP in 6 months once i started training it seriously.

yep just gotta get a little better each day

yeah I'm expecting my OHP to shoot up here and hoping that will carry over to my bench well. Not sure what a good goal is for it but would love to press 200 at some point this year

[NorthStrong]

I miss having OHP as the main movement on one day a week, it's a secondary lift for me now. I think the extra benching might be the better thing to do though to improve my bench.

[FenderElectrics]

I miss having OHP as the main movement on one day a week, it's a secondary lift for me now. I think the extra benching might be the better thing to do though to improve my bench.

yeah I'm used to benching 3x a week on sheiko so now instead I am benching 2x a week with an OHP day in place on a bench day so curious to see results. I like having the OHP day too, I really like the movement and as I've mentioned a few times here at some point I want to learn the Oly movements so nice to get front squat and overhead work in to make their learning process easier

[baxtej44]

i'm going to be adding 5x5 bench (maybe paused) on my deadlift day to have 3 days a week benching (bench day, then BBB bench on OHP day, and then my 5x5 on dl day). i think i need the higher freq

[FenderElectrics]

Have been in training the past few days so wasn't able to update the workouts so I'll post them below. Cool thing my teacher mentioned he was a powerlifter when he was talking about something. So I talked to him during the lunch break and it turns out he didn't start til he was 38 and he was a powerlifter for 13 years and hit a 700 raw squat and DL at his peak. Pretty crazy stuff and motivating to know how late he started and how far he went especially since I feel like I started so late at 27 - got plenty of time in this sport.

5/3/1 C1W3D3:

Bench:
45x12
95x8
135x6
155x3
170x5
190x3
215x7 -> couldn't get a spotter had a little in tank maybe had 9 reps here

Joker set:
245x1 poverty PR

it went up pretty fast but was still a little heavier than I thought it would be so just called it there

CGBP:
165x3x8

Incline Bench:
145x3x10

Did some tricep stuff and called it.

i'm going to be adding 5x5 bench (maybe paused) on my deadlift day to have 3 days a week benching (bench day, then BBB bench on OHP day, and then my 5x5 on dl day). i think i need the higher freq

its something I think more people should try, as with anything gotta find what works for you and no way to find that out without trying. I definitely like 2-3x a week better than when I was doing 1x a week last year.

[FenderElectrics]

Coan/Phillipi Week 3:

DLs:
135x2x5
185x3
225x2
275x1
315x1
365x1
390x2

looks faster than they felt - they felt real slow


Speed DLs: 90 seconds in-between
325x6x3

SLDLs:
235x3x8

Pull Ups:
BWx2x8

Seated Rows:
180x3x8

[FenderElectrics]

Leaving for Colorado for a 4 day snowboarding trip on Wednesday so this is a short week gonna call it a deload. Just went in and hit the normal Saturday exercises but not with any prescribed percents or reps just went by feel. Will do some squats and bench on Monday probably then nothing until I'm back in town.

OHP:
45x2x10
75x8
95x5
115x4
125x2
135x8 PR
115x2x8



Front Squats:
115x2x3
135x3
165x5

Felt great until last rep in the whole it aggravated my wrist so called it there.

GMs:
165x3x5

Shrugs:
285x3x8

Did some ab stuff and then some cardio (incline walking and row machine).

[Justin.Martin]

Solid Presses man. I hope to be at that number soon.

[psychodiver9]

Would be cool to know how to snowboard. Minus the cold

[FenderElectrics]

Solid Presses man. I hope to be at that number soon.

thanks man, subbed your log, looks like we are very close in our lifts (although I'm 50 pounds heavier lol)

Would be cool to know how to snowboard. Minus the cold

yeah I was happy to see the weather report is pretty mild (relatively speaking). The days I'm there it's going to be only lows of 25ish and probably 35ish during the day. So won't be cold at all, honestly I'll probably have to wear less than normal to avoid sweating all day.

Snowboarding is really easy to learn IMO It took me one day of hell where I fell over and over and over all day and then it clicked at the end of the day and I have never forgotten since. It's like riding a bike once it clicks for you

[psychodiver9]

thanks man, subbed your log, looks like we are very close in our lifts (although I'm 50 pounds heavier lol)



yeah I was happy to see the weather report is pretty mild (relatively speaking). The days I'm there it's going to be only lows of 25ish and probably 35ish during the day. So won't be cold at all, honestly I'll probably have to wear less than normal to avoid sweating all day.

Snowboarding is really easy to learn IMO It took me one day of hell where I fell over and over and over all day and then it clicked at the end of the day and I have never forgotten since. It's like riding a bike once it clicks for you

in what world is 25-35 not cold?

[FenderElectrics]

in what world is 25-35 not cold?

chicago this winter lol

it's hitting negative 15 AGAIN tomorrow it's insane this season.

Also even for a Florida guy 25-35 is not cold at all while snowboarding. I will most likely sweat

[baxtej44]

lol yeah 25 isn't terrible in the midwest winters honestly. high of 14 here tomorrow.