Schultzy's 5/3/1 Log - Version 2.0

[Schultzy85]

3rd session of Sheiko #37 Bench on Wednesday night, first week down.

Bench



Was a reasonably easy session, just a lot of sets to get through. Was able to move everything fast. French press seems to have given my elbows a bit of grief, not sure if I will continue with these.

Supersetted in some back work, pull downs (like 10 sets) and DB rows (7 sets).

Conditioning

5 rounds of Log Press / Skipping / Abs for 6 reps / 50-60 skips / 20 reps

Feel like I'm getting some level of conditioning going, even only doing 1/2 sessions a week. Actually feels good.

Squats and pulls tonight.

[Schultzy85]

Some squats and block pulls tonight.

Intensity Squat (Lowbar/Comp)

Bar x 10
60 x 5
85 x 5
105 x 4
125 x 2
135 x 5 (297lb)

This all went pretty smoothly. +2.5kg next week.

Sumo (from 2 inch Block)

70 x 5
100 x 5
120 x 3
140 x 3
160 x 2
180 x 5 (396lb)

These were all pretty decent. Form got a bit sloppy on the last two sets but some good weight was moved. Need to focus on locking them out a bit more, some of the reps were probably not locked out. Not that they couldn't have been locked out, they just weren't. Lazy

Video

135kg/297lb x 5 Squat:



180kg/396lb x 5 Sumo Block Pull:



As you can see, some soft lockouts there... (strong yelling too... the boys were a bit excited tonight haha)

All in all a decent session. Bench tomorrow.

[wishiwasdivin]

Yeah the lockouts were a bit soft but good stuff man

[Schultzy85]

Yeah the lockouts were a bit soft but good stuff man

Something to work on at least and should be pretty easy to fix.

Bench session from Saturday.

Bench



This was all pretty easy, as doubles at 80% should be. Supersetted flys with close grip cable rows.

Slingshot Bench

90 x 3
100 x 3
105 x 2.5 (231LB)

Failed third, should have had it but missed bar path and let the spotter take it...

This week looks like it will be tough as I am trying to squeeze a full week's training into 4 days straight....

Squats, pulls and bench tonight!

[Schultzy85]

Solid workout tonight.

Squats (high-ish bar)

Bar x 10
60 x 5
80 x 5
100 x 3
120 x 5 x 5 (264lb)

Actually went up 5kg this week, felt like I could do it comfortably, and I was right. Squatted out of a mono (walked out) which was a bit awkward at first but got used to it. Last set, whilst hard enough still felt like I had 3-5 left.

Paused Bench (Sheiko #37 Week 2 Day 2)

Bar x 10ish
60 x 5
65 x 5
70 x 4r x 5s (154lb)

Easy. Which is good considering I am benching again tomorrow. Then 3 x 10 flyes. Missed two sets because lazy.

Sumos (from the floor)

70 x 5
100 x 5
120 x 3
140 x 3
160 x 2 (352lb) (PR)

Form broke down a bit on the top set, but it wasn't super hard. Because every weight I handle (from a sumo perspective) is new territory it kind of gets me mentally a bit. Will come together soon.

Vid

160kg/352lb x 2 - Sumo:



Gym crew:



Squat Face:



All in all a pretty good workout and I am feeling pretty good to be able to achieve what I need to this week. Fingers crossed.

[Schultzy85]

Epic bench session last night. Not super difficult but lots of work was done.

Bench

Bar x 10
50 x 6
60 x 5
70 x 4
75 x 3, 3, 3
80 x 2, 2
85 x 1, 1 (187lb)
80 x 2, 2
75 x 4
70 x 5
65 x 6
60 x 7

Moved everything pretty quickly. Finished with some flyes, lat pull downs and other fluff stuff....

More squats and pulls coming tonight!

[Schultzy85]

Squats and block pulls tonight. Good session considering it was two days earlier than it should have been.

Squats (Lowbar/Comp)

Bar x 10
60 x 5
85 x 5
105 x 3
125 x 2
140 x 5 (308lb)

This is my best 5 for about 12 months (post injury). Pretty dam happy with how it moved. Think I had 2, maybe even 3 more reps. Would probably have 4-5 more if I trained on Friday like normal.

Sumos (from 2 Inch Block)

70 x 5
100 x 4
120 x 3
140 x 3
160 x 3 (352lb)

Took it pretty easy on these tonight. They moved alright.

Bench tomorrow then 3 days off....

[NorthStrong]

sumo block pulls are my favourite exercise because they are like the easiest thing i've ever done. Grats on the squat PR man!

[wishiwasdivin]

Digging the pulls my man GJ

[Schultzy85]

sumo block pulls are my favourite exercise because they are like the easiest thing i've ever done. Grats on the squat PR man!

They are pretty dam easy.... I'm pretty sure I could pull 20-30kg more off 2 inch blocks than off the floor.... Hopefully it carries over into some good strength though, we'll see.....

Digging the pulls my man GJ

Cheers wish. Some solid work you've been doing too. Need to comment in your log more, but you can be sure I'm always lurking hahah.

[Justin.Martin]

Looks like you got a pretty great place to lift man. strong gym fam, platforms, mono lift, good weights....seems legit

[Schultzy85]

Looks like you got a pretty great place to lift man. strong gym fam, platforms, mono lift, good weights....seems legit

Yeah mate it's awesome... Heaps of good equipment (mainly PL focussed), good bunch of dudes as well. Just need to catch up to some of them in the strong department....

Video of squats from last night:



Just finished benching, so four days of training in a row done and done. Not posting workout now, going to go die....

[Schultzy85]

Well, basically missed a week of logging... Anyway, work was done, squatz, benchz and pullz, but nothing spectacular, just good work....

Time to get the log back on track with last nights squats and pulls.

Squats

Bar x 10
60 x 5
85 x 4
105 x 3
125 x 2
145 x 5 (319lb, PR tie, @9.5, technically @12....)

This was a very sloppy set. Was not in the groove at all, body had been a bit beat up and I've been losing weight, but I'll take it. Matched a PR from quite some time ago, but is probably an all time PR as when I did it about a year back it definitely wasn't to depth.

Pulls

70 x 5 sumo // 3 conv
100 x 3 sumo // 3 conv
120 x 3 sumo // 2 conv
140 x 1 sumo // 1 conv, 2 sumo

Just messing around here. Squats had me to beat up to be doing anything heavy so just wanted to compare. Sumo felt much, much better.

Bench very, very shortly.

[wishiwasdivin]

Welcome back, Nice work in the vid.

Work getting done that's all that matters

[Schultzy85]

Welcome back, Nice work in the vid.

Work getting done that's all that matters

Exactly. As long as the work is done it doesn't really bother me if it ends up in the log or not.

Some benching from Saturday:

Bench

Bar x 10
50 x 5
60 x 4
70 x 3r x 2s
80 x 3r x 7s (176lb)

Moved all of these pretty well. Been working on my setup and feel like it is coming together reasonably well.

Barbell rows

50 x 5
60 x 8r x 3s (132lb)

Been a while since I've done these but they moved well.

More Bench

50 x 6
60 x 6r x 2s
65 x 6r x 4s

Again this all moved pretty well but was fairly well destroyed.

Finished with 5 x 10 flyes, supersetted with facepulls (100 reps), tricep pushdowns (3 sets) and bicep curls (3 sets).

All in all a good session, was working on not much sleep but everything moved well.

Squats, bench and pulls tonight. Feeling a bit beat up after Friday so might take it easy on the squat volume...

[wishiwasdivin]

Good stuff for not much sleep brotha

[Stuart95]

Jealous of that gym, looks like a solid place to train at!

[Schultzy85]

Good stuff for not much sleep brotha

Cheers wish. It is a bit of a recurring theme with my Saturday workouts... Seem to handle it alright, just feel like a zombie whilst doing it.

Jealous of that gym, looks like a solid place to train at!

Yeah it's an awesome place to train mate. Welcome to the log.

Everything from last night.

Squats (high bar)

Bar x 10
60 x 5
85 x 5
105 x 5r x 2x (231lb)

Kept it pretty light and easy as I was still beaten up from Friday. Everything moved real quick and easy though.

Bench

Bar x 10
50 x 5
60 x 5
70 x 5 x 5 (154lb)

This was pretty easier, certainly one of the easier Sheiko workouts. Worksets took less than 10 mins.

Sumos

70 x 5
100 x 4
120 x 3
145 x 1
165 x 1 (363lb)

Again took it pretty easy. 165 was a bit slow of the ground but come up ok.

Last session of Sheiko #37 bench tomorrow night. Might do some #yolo maxing....

[Schultzy85]

A little bit of benching from last night.

Bench (all paused)

Bar x 10
50 x 5
60 x 4
70 x 3, 3

Then had a 45 minute break with the team for the upcoming comp...

Start again:

60 x 3
70 x 2
80 x 3, 3
90 x 1
95 x 1 (209lb)
90 x 1
70 x 4 x 4
60 x 8

Everything moved pretty well. Ass came of the bench on the 95kg so have to make sure I stop that.

Singles were supposed to all be 90, but wanted to feel something a bit heavier, still moved quick, may have 100kg at the moment so hopefully a bit more come comp time.

Back down work was meant to be after a break/another exercise, but I din't have time so I just got straight into it and worked down instead of working back up again.