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

[TheBeastTyler]

Nice work. Looks like you're progressing well.

[Schultzy85]

Nice work. Looks like you're progressing well.

Thanks mate. Slowly getting back to some decent weights with squats/pulls...

Shortish workout tonight. If I wasn't going on holidays I probably wouldn't have lifted, but wanted to get at least some work in.

Squats

Bar x 10
40 x 5
60 x 5
75 x 5
90 x 3
100 x 2
110 x 2
95 x 5 x 5 (209lbs)

Pretty happy to be able to squat only two days after last session. Body was a bit tender but got done what I wanted. First time I've squatted so close together since coming back to lower stuff.

Two plates for 5 x 5 next session.

Then I decided to superset in my Press workout which was supposed to be tomorrow.

Press

Bar x 10
30 x 5
40 x 3
45 x 5
50 x 4

Still had one more set to go, but I just wasn't up to pressing tonight.... Oh well, lesson learnt not to bring my session forward a day and at least I got some work in.

Going on holidays as of tomorrow, hopefully I will be able to get some workouts in while I'm away but who knows....

[wishiwasdivin]

Nice session brotha

[Schultzy85]

Strong logging in this log....

Had a couple of weeks with not much lifting due to holidays then it has taken me a week or so to get back into it fully.

Good session today though.

Lots of warmup/mobility/stretching as always.

Squats

Bar x 10
40 x 5
50 x 5
60 x 5
70 x 5
80 x 3
90 x 3
100 x 3
115 x 3
130 x 2 (286lb)
100 x 5r x 2s (220lb)

Squat volume of peace.... Supersetted in some iso-rows.

Heaviest I've squatted in about 8 months, felt good. Easy enough but lost my form a bit on 130 so left it at that.

Deads

60 x 5
100 x 3
120 x 3
140 x 2 (?)
160 x 2 (352lb)
140 x 3 x 3 (308lb)

Also the heaviest I have pulled in a while, with a fair bit more in the tank.

Finished of with some GHR's ss with cable rows to kill myself.

Logging will probably continue to be sporadic over the net couple of months as I'm moving across the other side of the country, about 4000kms away...

[NorthStrong]

Nice work brah, get loggin more consistently in here! haha. GJ on squat, 286 is gettin up there!

[trancebreak]

Because of all your frequent squat form practice I'm willing to assume that your definition of form breaking down is nothing to worry about lol

[wishiwasdivin]

GJ on those squats

[Schultzy85]

Nice work brah, get loggin more consistently in here! haha. GJ on squat, 286 is gettin up there!

Thanks mate, will try, but can't make any promises with cross-country move coming up.... Squat's getting back, hopefully not too far off being where I was 8-10 months ago...

Because of all your frequent squat form practice I'm willing to assume that your definition of form breaking down is nothing to worry about lol

It was actually a pretty ordinary good morning...

GJ on those squats

Thanks wish.

Benched today.

Bench

Bar x 10
40 x 8
50 x 5
60 x 5
70 x 3
80 x 3
85 x 3 (187lb)
70 x 5 x 5

Nothin too spectacular. Ran out of time so that was it....

[Schultzy85]

Bench and Press today

Incline BB Bench

Bar x 10
40 x 5
50 x 5
60 x 3
70 x 3 (154lb)
60 x 5r x 3-4s

Decided to do incline instead of my normal flat bench volume here. All easy enough but felt a bit weird as I haven't done them in a while.

Press

Bar x 10
30 x 5
35 x 5
40 x 3
45 x 3
50 x 5 (110lb)
40 x 7 (drop set after previous)

All reasonably easy, had 2-3 left at 50 and maybe 1 on the drop back to 40.

Seated DB Press

15's x 8
20's x 8
25's x 6, 6, 8 (55lbs)

Happy to grind out 8 on the last set.

Finished with some bodybuilder chit.

Hopefully squats tomorrow.

[Schultzy85]

Some more squats today.

Squats

Bar x 10
40 x 5
60 x 5
70 x 5
85 x 5
100 x 3
115 x 2
130 x 2 (286lb)
100 x 5, 5, 10 (220lb)

Fairly similar session to Sunday, with a bit less warmup volume (due to time). 130 x 2 was heaps quicker and added the set of 10 at 100. 10 rep squats are stupid why did I do this....

[Schultzy85]

Upper body day today.

Bench

Bar x 20
40 x 8
50 x 5
60 x 3
70 x 3
80 x 3
87.5 x 3 (193lbs)
75 x 5r x 3s (165lbs)

Not too bad. Supersetted with facepulls and some light lat pulldowns.

Barbell rows

40 x 5
50 x 5
60 x 5r x 4-5s (132lbs)

From the floor, Pendlay style I guess. Haven't done these for a while, felt good.

Incline DB

15's x 8
20's x 8
25's x 6
27.5s x 8r x 3s (61lbs)

DB Rows

20's x 8
25's x 8
30's x 8
35's x 8
40's x 8 (88lbs)

CGBP

40 x 10
50 x 8
60 x 10, 6 (132lbs)

Absolutely gassed here, so called it a day.

Was good to get some solid back work in today, have been a bit lazy on it lately.

[Schultzy85]

More squats today. Making progress.

Mobility and chit first.

Squats

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 3
120 x 2
130 x 3 (286lbs)
105 x 5r x 2r (231lbs)

Didn't do as many sets as I would normally do and also didn't have time for many back off/volume sets. 130 x 3 was pretty straightforward, will shoot for 135 x 3 next session/s. Will increase back off weight once I hit some more volume at 105.

Bench and Press tomorrow.

[Schultzy85]

Pretty ordinary session today, wasn't feeling up to it....

Bench

Bar x lots
40 x 8
50 x 5
60 x 5
70 x 8, 8, 5 (154lbs)

Obviously wanted 3 x 8 but was gassed so I racked it.

Press

Bar x 8
30 x 5
35 x 5
40 x 5
45 x 3
52.5 x 3 (116lbs)
40 x 8 (drop set)
40, 8, 8

Not bad work here. Supersetted in some lat pulldowns and chest supported rows for dat der back.

[wishiwasdivin]

nice bench work brah, have a good weekend

[Schultzy85]

nice bench work brah, have a good weekend

Thanks Wish.

Did some front squats and deadlifts on Friday.

Fronts

Bar x 10
40 x 5
50 x 3, 3
60 x 3
70 x 3
80 x 3 (176lb)
70 x 3 x 3

Haven't done these for a while. Felt pretty good and may start doing them a bit more often to see what kind of carryover I can get.

Pulls

60 x 5
100 x 3
120 x 3
140 x 2
160 x 4 (352lb)
140 x 2r x 3s (from a deficit, one bumper)

Pretty happy with the top set. Did back off work as deficits as everyone has been talking them up. Like them.

[Schultzy85]

Bench and stuff today.

Bench

Bar x lots
40 x 8
50 x 5
60 x 3
70 x 3
80 x 3
90 x 2 (198lbs, failed third)
80 x 3 x 3

3rd rep on the top set was an epic grinder, just didn't have it today though. Supersetted in some lightish lat pulldowns and a heap of facepulls.

Barbell Rows

40 x 5
50 x 5
65 x 5 x 5 (143lbs)

Easy enough.

Then finished with some incline dumbells and cable rows.

[Schultzy85]

Some more squats today.

Squats

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 2
135 x 3 (297lbs)
105 x 5r x 3s (231lbs)

Felt pretty good today. I didn't really think it was gonna be a good session, had hoped/planned for 2 at 135 but it was fast so hit a third. Upto 140 (3 plates) next session for 2/3. Finally back to where I was. Will also up the weight for the volume/backoff work.

[Schultzy85]

First session yesterday in new city and new gym...

Was supposed to be a squat session but racks were taken so I did some bench...

Bench

Bar x heaps
40 x 8
50 x 5
60 x 5
70 x 5
80 x 5 (176lb)

Didn't really want to go too hard so left it at that. Plus, the bench did not suit me at all. Not adjustable and one rung just to high, the other way too low. Will have to get a spot for anything heavy.

Squats

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 3
120 x 2
130 x 1
140 x 2 (308lb)
110 x 3 x 3 (242lb)

Was planning on doing 140 for 2 this session but was a bit cautious so I chucked in the extra single at 130. 140 x 2 flew up so will aim for 3 or 4 next session.

First time I've hit 3 plates for a while, felt good. Things are coming together. Will hit a bit more volume at 110 next session.

Gym was a crappy commercial gym with a lot of 'bros', not the best but unfortunately the best option I have at this point.

[wishiwasdivin]

First session yesterday in new city and new gym...

Was supposed to be a squat session but racks were taken so I did some bench...

Bench

Bar x heaps
40 x 8
50 x 5
60 x 5
70 x 5
80 x 5 (176lb)

Didn't really want to go too hard so left it at that. Plus, the bench did not suit me at all. Not adjustable and one rung just to high, the other way too low. Will have to get a spot for anything heavy.

Squats

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 3
120 x 2
130 x 1
140 x 2 (308lb)
110 x 3 x 3 (242lb)

Was planning on doing 140 for 2 this session but was a bit cautious so I chucked in the extra single at 130. 140 x 2 flew up so will aim for 3 or 4 next session.

First time I've hit 3 plates for a while, felt good. Things are coming together. Will hit a bit more volume at 110 next session.

Gym was a crappy commercial gym with a lot of 'bros', not the best but unfortunately the best option I have at this point.

maybe you just went at a bad time? still nice work though

[Schultzy85]

Have been a bit slack on both working out and logging the workouts that I have been doing.

'Upper' workout from yesterday:

Bench

Bar x lots
40 x 8
50 x 5
60 x 5
70 x 5
80 x 5 x 5 (176lbs)

With the bench at the new gym I really can't unrack anything relatively heavy, so I'm just going to focus on volume for the time being.

Barbell Rows

40 x 5
50 x 5
65 x 5
75 x 5r x 3s

Incline DB Bench

15's x 8
20's x 8
27.5's x 8
30's x 8
32.5's x 6ish (72lbs)

ss with Lat Pulldowns

Seated DB Press

15's x 6
20's x 6
22.5's x 6
25's x 5.5

ss with more Lat pulldowns and bicep curls

maybe you just went at a bad time? still nice work though

Seems to be bro's all the time, time just dictates how many.....

[wishiwasdivin]

got a good session in gj

[Schultzy85]

Finally did some squats today, first time in a couple of weeks due to hectic schedule with moving and all.

Went to a new gym today (one that I had planned on going to for a while but didn't have a car to get there...). Was awesome, basically completely powerlifting/oly lifting gym. 4 squat racks, 2 monos, 3 benches, 3 dl/oly platforms and a few other bits and pieces.

Squats

Bar x 10
40 x 5
60 x 5, 3
80 x 5, 3
100 x 2
120 x 1
110 x 3, 3, 3, 3, 5, 5, 5 (242lbs)

120kg felt like crap, so dropped back to 110kg with the intention of doing 3-5s of 3. However as the sets went on it started to feel a little better so hit 5's also.

Volume of peace...

Deads

60 x 5
100 x 3
140 x 2, 1
160 x 1
140 x 3 x 3 (307lbs)

Again, heavy stuff was feeling like crap so dropped back to 140kg for a little bit of volume.

All in all a good session considering I thought I was going to vomit on most sets....

Back again tomorrow for bench.

[wishiwasdivin]

nice squat work man

[Schultzy85]

nice squat work man

Cheers wish. DOMS killing me after that session though.... Probably a bit too much volume considering how inconsistent my training's been lately.

Have had two upper body sessions since that squat post, so here is last night's bench session.

Bench

Bar x lots
40 x 8
50 x 5
60 x 5
70 x 5
80 x 3, 5, 5, 5, 6, 8 (176lbs)

Pretty happy with this, as last session I couldn't put up anywhere near this many reps.

Incline Bench

Bar x 10
40 x 8
50 x 8, 8, 8

Man I suck at these.

Finished off with some seated DB press and DB rows.

[wishiwasdivin]

Cheers wish. DOMS killing me after that session though.... Probably a bit too much volume considering how inconsistent my training's been lately.

Have had two upper body sessions since that squat post, so here is last night's bench session.

Bench

Bar x lots
40 x 8
50 x 5
60 x 5
70 x 5
80 x 3, 5, 5, 5, 6, 8 (176lbs)

Pretty happy with this, as last session I couldn't put up anywhere near this many reps.

Incline Bench

Bar x 10
40 x 8
50 x 8, 8, 8

Man I suck at these.

Finished off with some seated DB press and DB rows.

good looking session man

[Schultzy85]

good looking session man

Cheers as always wish.

Finallllyyyy got two squat sessions in in one week.

Squats

Bar x about 10
40 x 5, 3
60 x 5, 3
80 x 5, 3
100 x 2
120 x 1
115 x 3, 3, 3 (253lbs)

Body was still achy today. So didn't push it too far.... Just wanted to get some work in as I'm heading back to the other side of the country for a wedding and to pick my family up... So no training for a few days. Back at it Monday.

[Schultzy85]

Getting settled in to the new city so getting a bit of consistency going.

Squats and pulls from last night.

Squats

Bar x 10
40 x 5, 3
60 x 5, 3
80 x 5, 3
100 x 3
120 x 1
130 x 1
115 x 3, 3, 5, 5, 5 (253lb)

These were pretty hard by the last set. Getting some good work in though.

Deads

70 x 3, 3
100 x 2, 2
140 x 1
160 x 1
170 x 1
180 x 1 (396lb)
190 x 0.... (418lb)

Singles were feeling good so I thought I'd work up to something heavyish. 180 was the fastest it has ever been for me, even though I let it get out in front of me a bit.

190 would've been a PR and it moved fast from the floor, bar got out in front of me a bit again and I lost it at about knee height, which isn't too far from lockout for me. Just didn't have the fortitude to grind it out after all the squat volume... Good to have a PR in sight after a long, long time though.

Bench tonight!

[Schultzy85]

Good bench workout last night.

Started off with some shoulder mobility/warmup, some (light) flat dumbbell presses, then couldn't get a bench (Wednesday = bench day at the new gym seemingly) so started off with some rows.

Barbell Rows

50 x 5, 3
60 x 5
70 x 5r x 6s (154lbs)

Kept rolling out set after set while still waiting for a bench. Good to get some solid volume in on these.

Bench

Bar x 10
50 x 5
60 x 5
70 x 5
80 x 3
85 x 2, 3, 4, 6 (187lbs)

Pretty happy to hit 6 on my last set here.

Overhead Press

Bar x 10
30 x 5
40 x 5
50 x 3
55 x 4
40 x 8r x 2s

Overall good session. Hopefully have time for a squat session tonight, will see how I go.

[Schultzy85]

Solid squat session tonight.

Started off with mobility/stretching as always.

Squats

Bar x about 10
40 x 5, 3
60 x 5, 3
80 x 5, 3
100 x 3
120 x 2
130 x 1
140 x 1 (308lb)
120 x 3, 3, 3, 3, 5 (264lb)

140 was pretty quick, happy with that. Volume at 120 was solid, got through the sets much quicker than I normally would but still not super hard. Last set was a bit harder but had some in the tank.

Front Squats

Bar x 5
40 x 3
50 x 3
60 x 3, 3, 3, 3, 7 (132lb)

Haven't done these for a while, so started pretty light. I like to stick with triples for front squats otherwise I'll probably pass out, but thought I'd push the last set a bit, still had more in the tank though. Flew through all of these sets in about 15 minutes. 65kg next time.

Gonna keep fronts in there for the time being, really think they hit a couple of weak points and will have good carryover to both my squat and pull.

[Schultzy85]

Started some new programming today courtesy of one of the owner's of the gym I have started training at (this is the fourth day - bench + accessory - as the first cycle will officially commence on Monday).

Bench

Bar x lots
40 x 5
50 x 8
60 x 10r x 5s (132lb)

Barbell Row

40 x 5
50 x 5
60 x 5
70 x 5 x 5 (154lb)

Military Press

Bar x 10
30 x 5
40 x 5
50 x 5r x 3s (110lb)

Supersetted 4 sets of 3 pullups.

Dumbell Rows (Krocs)

15's x 12
20's x 10
25's x 20 (55lbers)

Plus some curls.

Will post up programming tomorrow.