A nice Push last night! Everything was pretty much where I expected it to be. Flat bench felt nice (the only time I have said that, ever) and think I may focus up on that for a bit. Would like to be repping 225 for 15+ by the end of the year. Dunno if that's realistic, but I'll do my best. Tried playing around with different form - powerlifter arch, elbows tucked (hard for me), elbows flared, etc. I'll probably do flat first for 2 out of 3 workouts, and then switch around and focus on incline every 3rd push.
Push
Bench Press
225x8
225x7
225x6
Incline Bench Press
205x6
205x6
205x6
OHP
145x8
145x8
Close Grip Bench
200x7
200x6
200x6
185x6 (paused)
DB Incline Fly
65x10
70x8
Skullcrushers
135x8
125x10
115x10
Lateral Raises
45x9
35x16
20x30
Pull tonight. My neck has felt kinda tweaked and sore lately and so I'm nervous about power cleaning. If warm ups feel weird, I won't be doing it. If not, let's hope for 200x3! Also wanting +120x3 weighted chins, but that may just be wishful thinking.
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08-10-2014, 12:27 PM #121Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-10-2014, 11:55 PM #122
Sweet pull! Weighted chins 115x3 (which is what I meant to say I wanted in the last post). Power cleans were def the highlight - 200x4, definitely have 225x1 in me but will continue in this fashion and hopefully hit it for 3 in 5 pulling sessions from now.
Pull
Weighted Chins
+115x3
+115x2
+90x5
Power Cleans
135x3
155x3
185x1
200x4
Underhand Rows - strict
200x10
200x10
200x10
Lat Pulldown - pronated wide grip
215x8
215x8
Cable Curls
205x9
210x8
215x6
Pumpy High-Rep BB Curls
60x30
60x30
Facepulls and Bicycle Crunches
3 sets each.Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-11-2014, 09:25 PM #123
Decent leg day. My body was very sore. Today usually would be my rest day but got tons of chit to do tomorrow so had to squat a day early. Hit 355x4 this time, MAYBE could've sunk the 5th but it just wasn't worth it. 365x2 after that, which was hard as chit, followed by 320x7. Probably could've gotten 8 but form was deteriorating and BaI said fuk it. Tried barbell step-ups as well. Eh.
Legs
Barbell Squats - High Bar
355x4
365x2
320x7
Box Squats - High Bar
235x8
235x8
235x8
Fuking high rep box squats will be the death of me.
BB Step-Ups (to block that puts leg at parallel)
135x8
135x8
135x8
135x8
Leg Press Calves and Seated Calves
3 sets each and a drop set.
SLDL
135x8
185x8
255x8
Oomf, been a while.
That is all. Going on vacation next week for 5 - 7 days in Ontario and won't be logging. I'll likely bring a small BB and some weights that I have, but probably only bring ~200 lbs. Dat high rep squat, floor press, power clean and OHP life.Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-11-2014, 09:44 PM #124
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08-11-2014, 11:19 PM #125Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-13-2014, 11:53 PM #126
A great push day today! Was very pleased. 230x8 on flat - second time doing flat seriously in a very long time, I'll take it - 205x6x3 on close grip, and did some Klokov presses (thanks for the inspiration Erik - I've been searching for a good shoulder movement since I'm bored of OHP, and this time around Klokov's are feeling much less awkward).
With my benching, I need to work on keeping my elbows tucked. Easy during CGBP, but they have a tendency to flare out on flat since I'm used to doing that with incline. Gotta remember to fix that. Also, need to find a good foot placement and stick with it.
Push
Bench Press
230x8
245x3
230x6
230x6
Incline Dumbbell Press
100x6
100x5
80x12
Not feelin it.
Klokov Press
95x8
95x8
95x10
Close Grip Bench
205x6
205x6
205x6
190x5 (paused)
Incline DB Fly
70x9
70x7
Lateral Raises // V-Bar Pushdowns
40x11 // 200 stack x 10
40x11 // 200 stack x 10
40x11 // 200 stack x 10
Bicycle crunches to top it off.
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-14-2014, 10:56 AM #127
- Join Date: Jan 2010
- Location: San Diego, California, United States
- Posts: 70,344
- Rep Power: 138217
Klokovs look smooooth brother, I'm actually curious about your stance on them. I'm going to give that a shot today and see if I like it.
Incline DB presses are also really impressive. For "not feeling it" you sure as hell hit them hard!
Keep up the good work brother.
(You and those bicycle crunches... :P)
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08-14-2014, 11:07 PM #128
Thanks brutha. Love bicycles lol, that's my cardio.
If by "stance" you mean my literal physical stance with one leg back - idk brah, it felt much more natural and right to me. I'll be interested to see if you like it as well.
If by "stance" you mean my opinion on them - I really enjoyed them yesterday but during today's workout, my RC's felt not-so-good and I'm curious if there's a correlation. If it was simply my body just adjusting to a new movement, fine, but if this is hurting my RC's I gotta call it quits.
Would be ****ing badass to be repping 135 klokovs for 8-12 though.
Pull tonight. Very lacking in energy. Chin ups went well, but power cleans sucked. Not a strength issue, but a laziness one - just didn't have the explosiveness in me tonight.
Pull
Weighted Chin-ups
75x10
75x9
75x8
Good.
Power Cleans
135x3
165x3
190x2
205x1
205x1
Bleck. Wanted 205x3. Not today.
Cable Rows (One-Armed)
225x10
225x10
225x8
Progression on these are about to slow.
Preacher Curls
115x12
125x8
125x6
Curl Machine and Facepulls
3 sets
Wide Grip Lat Pulldown
220x9
220x8
Shrugs // Ab Rollouts
225x20 // 15
315x20 // 15
405x15 // 15
455x15 // 15Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-16-2014, 11:32 PM #129
A nice ol' leg day. I have finally, FINALLY found the squat form that is perfect for me. Narrow stance, close to ATG high bar. My knees have really been fuking killin me since my high bar got into the 350 region. Literally even my warm ups were hurting badly. So, I dropped the weight, narrowed the stance, and was left with a beautiful squat. Feet are even closer than shoulder width.
I think I'll be following an SS rep scheme for a while, probably until 365x5x3.
Legs
Squat (high bar, narrow stance)
135x5
185x5
225x5
275x2
315x5
315x5
315x5
Barbell Hack Squats
135x5
225x5
325x10
Deficit SLDL (off two 45 lb plates)
135x10
155x10
175x10
Leg Extensions - one leg at a time
2 sets
Donkey Smith Calves
225x11
225x10
225x10
Seated Calves and Bike Crunches
3 sets.
Tomorrow, last workout before Canada for a week!Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-18-2014, 01:05 AM #130
Really chitty push. Nothing felt good lol. Bench felt heavy as fuk. Last time 230x8 went up like butter, this time 235x5, x6, x5 again all felt fuking terrible. That's okay. I am going to use my vacation (which starts tomorrow) as a week off, maybe do some light work just to get a contraction. Then come back n kill it!
I won't be logging for the next week. Need some me time.
Push
Bench Press
235x5
235x6
235x5
Incline Bench
210x5
210x5
210x5
Klokov Press
100x8
100x8
100x8
These were hard. Very humbling exercise.
Close Grip Bench
210x4 said fuk it
200x8
200x6
Incline DB Fly
75x7
70x10
Close Grip (Hammer Grip) DB Bench
75x7
80x6
85x5
Cable Upright Rows
Stack for 3 sets of 10
Namaste all. Have fun in your lifting and life adventures!Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-18-2014, 09:21 AM #131
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08-25-2014, 10:21 PM #132
Back home now. Lovely relaxing trip with my girlfriend. A lot of hanging out by/in the lake, much needed sleep, and time with the woman.
I did a nice leg day today. Relatively light to ease back into it. Push tomorrow - gotta go early though, since my band is playing our first gig in the city at night.
Legs
Squat
325x5
325x5
325x5
BB Hack Squat
225x5
365x1
405x1
365x5
Barbell Step-ups
145x8
145x8
145x8
145x8
Donkey Smith Calves
275x8
275x8
275x8
Seated Calves
2 pps for 3 sets of 8
Weighted Ab Rollouts
+45x12 for 2 sets
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-26-2014, 09:02 AM #133
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08-26-2014, 03:17 PM #134
Currently in a rock band with some older fellahs that is taking off! We have a ton of shows coming up and a pretty good sized following, 14k likes on ******** (somehow, idk). It's just kind of straight-up rock.
Chitty push workout today. It was about 12 hours earlier than I usually go, and I just did not have it in me. Gym was hot and tired. Mostly did some heavy triples and then got the fuk out of there.
Push
I think I'm going to start doing a 5/3/1 rep scheme, at least for my bench, and maybe will throw in an Overhead Press 5/3/1 day as well. Really want to be repping 275 by the end of this bulk, and I think 5/3/1 will REALLY help.
Bench
240x3
240x3
240x3
Incline Bench
215x3
215x3
215x3
Klokovs
105x8
105x8
105x5
I dunno if I'm gonna keep these around.
CGBP
185x9
185x8
185x7
Pathetic.
Incline DB Fly
80x6
70x7
Pushdowns and Laterals
3 sets.
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-27-2014, 11:32 PM #135
So I have decided to run 5/3/1 for my bench, OHP and squat. I have spent a good portion of my mental energy today deciding how to approach this. I think the following is how it'll go:
Day 1: Squat
5/3/1 Squat
BB Hacks or Deficit SLDL depending on day
Leg Press
Calves
Day 2: Bench
5/3/1 Bench
Incline Bench
CGBP
Incline DB Fly
Skullcrushers
Pushdowns
Day 3: Pull
I am sticking with the pull I have for now. I do BB hacks in place of deads, so unless I decide to do 5/3/1 for power cleans, I'll leave it be.
Day 4: Overhead
OHP 5/3/1 followed by BBB rep scheme, 5x10 with 50% 1 RM
Paused Bench
Upright Rows
Lateral Raises
Facepulls
Shrugs
I am really excited! No set rest days, just rest when I want, which I'm assuming will be one day after OHP, and maybe a day after bench.
I hope to run 531 for 6 months to a year.
Tonight:
Pull
Weighted Chins
80x8
80x7
80x7
This was hard.
Power Cleans
135x5
160x5
185x8
THIS was hard. Happy though. BW clean for 8 reps.
One Armed Seated Cable Row
210x12
210x11
210x11
Wide Grip Lat Pulldown
225x8
225x8
225x8
Preacher Curl
125x8
125x7
125x7
DB Hammer Curls strict
65x8
65x8
55x8
Did some abs and calves as well. Gotta bring up dem calves.
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-28-2014, 09:56 PM #136
First day of 5/3/1!
Notes: I am really just excited. I've never really used a legit program before and got my lifts to an "intermediate" sort of level on my own. It's very different to be going to the gym following what a piece of paper says for my main lifts, but I kind of like it. I also really like how there was only one really intense working set. It made me so psyched up to do it. Today's 5/3/1 was the Overhead Press, which I have not prioritized or even done in a very long time, and I was aiming for 140 for 5+. I hit 9, which was pretty good imo. I'm assuming my 1 RM is around 180 lbs. I'm using 162 lbs as my 5/3/1 Training Max. Really hoping by the end of the year I can be up around 200, but we'll see!
Have not done such high volume for my shoulders all on one day in a long time, but it felt good. Accessory work (which I'm considering everything other than the OHP) was kept relatively light and very strict. Full ROM on everything.
5/3/1 Cycle 1, Week 1, Day 1: Overhead Press
Overhead Press
65x5
85x5
100x5
105x5
125x5
140x9 Maybe a PR.
Pause Bench
135x5
185x5
205x5
185x8
Dumbbell OHP
60x8
60x7
60x7
Light on these. More about ROM and explosiveness.
Upright Rows
140x9
140x9
I'll mirror my OHP with these. I'm quite strong at them.
Seated Laterals / Facepulls / Shrugs
30x12 / 90x20 / 365x15
30x12 / 90x20 / 415x15
30x12 / 90x20 / 415x15
Resting tomorrow, squatting on Saturday. Going for 305x5+, so thinking I'll bag 10 reps or so.Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-30-2014, 11:47 PM #137
First 531 squat day. It went okay. Had to hit 5+ with 305. Wanted 10, got 10, had one left in the tank. It didn't "feel" that good though, but that's okay, it's been a long day and a 1 AM workout. Kept accessory work kinda light.
5/3/1 Cycle 1, Week 1, Day 2: Squat
Squat (high bar, narrow stance)
235x5
270x5
305x10
Rep PR but def not an actual PR.
BB Step-ups / Deficit SLDL
150x8 each leg / 205x8
150x8 each leg / 215x8
Leg Press light
4pps x 8
5pps x 8
6pps x 8
Donkey Smith Calves
280x8 for 3 sets
Seated Calves / Bicycles
3 plates with 2pps / 300 total
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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08-31-2014, 11:53 PM #138
First bench day of 531. Had to hit 215 for 5+, got it for 10, which was what I wanted. Not much else to report, felt good.
5/3/1 Cycle 1, Week 1, Day 3: Bench Press
Apologize for chit quality.
Bench Press
165x5
190x5
215x10
Rep PR.
Wendler says it is okay to do some heavyish singles after working sets occasionally if you feel up for it. I did.
225x1
235x1
250x1
Incline Bench
220x3
220x3
220x3
195x7
Strong incline to flat ratio lmao.
CGBP
205x5
185x9
185x7
Felt chitty.
Incline DB Fly / Incline Skullcrushers
80x6 / 115x15
70x8 / 115x12
60x10 / 115x12
DB Hammer Grip Bench
85x6
85x5
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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09-01-2014, 03:40 AM #139
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09-01-2014, 08:55 AM #140Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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09-01-2014, 06:27 PM #141
- Join Date: Jul 2014
- Location: United Kingdom (Great Britain)
- Age: 27
- Posts: 112
- Rep Power: 122
modest as well I see well coming from someone who has a decent way to go before reaching your level, I think you're insanely strong regardless of other people
I can understand why, considering what it revolves around and the lessons taught within buddhism. not that I'm a buddhist, so I wouldn't know the fine details, but from what I've gathered buddhism is amazing and I love the practices and respect you have to have for other living things around you
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09-01-2014, 09:34 PM #142
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09-01-2014, 11:41 PM #143
Haha, that's the beauty of 5/3/1 I suppose - makes you feel like a fukin boss to hit the prescribed reps and then keep going for double. Happened again today. Thanks buddy, I really have a good feeling about this program. Liking how it feels thus far...especially giving OHP a focus for once. I really, really want to be hitting 185 for reps within a few months.
Notes from today: The last day of week 1 on 531. Dug it. I am using the barbell hack squat, aka behind-the-back deadlift, for 531 rather than the actual deadlift. Hacks feel better to me, my form tends to be tighter, I'm actually able to lift just as much (if not a little more) weight on hacks than I am on deads (which, I'm told, is really really abnormal), and it hits the quads hard, which is good since my quads have been playing catch-up for, oh, 2 years now. I needed 5+ with 335 lbs, and once again ended up getting 10. The gym was hot and I was tired, and so the cardiovascular part of this actually felt much harder than the lifting part. Rep PR.
And that's it! I'm thinking I'll likely take tomorrow off unless I'm feeling REALLY good. If not, OHP.
5/3/1 Cycle 1, Week 1, Day 4: Deadlift (behind-the-back)
Barbell Hack Squat
255x5
295x5
335x10
Rep PR. I will only be using belts and straps on the final working set.
Weighted Chin-ups
+80x8
+80x8
+80x7
Underhand Barbell Rows Strict, slow negatives
225x7
205x9
205x9
Wide Grip Lat Pulldown
230x8
220x9
Dumbbell Curls
70's x 6 Cheating a little
65's x 7
55's x 10
Curl Machine
130x12
140x8
140x9
Leg Press Calf Raises
3pps + 5 lbs per side x 12 for 5 slow sets
Weighted Ab Wheel Rollouts
+55x10
+55x10
+55x10
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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09-02-2014, 09:13 PM #144
Ended up training today even though I was sore and didn't want to. Session went good! Needed 3+ with 150, got 6, could've bagged a 7th if I'd waited a day but such is life. The unexpected star of the show here was actually paused bench, on which I easily hit 210x7. Strong, for being the second movement! I read some stuff today that I applied to my bench and I REALLY felt a difference. Feels much less like a tricep and chest exercise now, and more like a full body collaborative pre
5/3/1 Cycle 1, Week 2, Day 1: Overhead Press
Overhead Press
115x3
130x3
150x6
Felt not bad.
Paused Bench
210x7
200x8
190x6
DB OHP
65x6
65x5
55x10
Lateral Raises
35x15
35x15
35x15
Facepulls strict and slow
95x20
95x20
95x20
5 sets of seated calves since I'm tired of having fuking small 15" quads.
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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09-04-2014, 11:37 PM #145
Squat day. I was not happy with my set, and I really figured out a lot afterward in terms of form. Mainly, KEEP MY ELBOWS UNDER THE DAMN BAR AND PUSHED FORWARD. I have NEVER made any effort to do this, and it finally now clicked that that's why the bar ends up sliding too far forward on my traps and the movement becomes this awkward back bend rather than a squat. If you see the video, you'll see my first few reps are smooth and then my elbows come up and it begins to become a mix of a low bar squat and a good morning. This is not what I'm after, and it ends now.
5/3/1 Cycle 1, Week 2, Day 2
Video only shows 5 but I got 6.
Squat
250x3
285x3
325x6
Power Cleans
135x3
165x3
195x6
Paused ATG Beltless Squats
225x5
225x5
225x5
225x5
225x5
Deficit SLDL
225x8
230x8
230x8
Smith Donkey Calves
285x8
285x8
285x8
285x8
Bike Crunches x 300.
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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09-05-2014, 11:46 AM #146
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09-05-2014, 07:32 PM #147
Yeah homie, actually the reason my squat is so much weaker now (probably 350 for a few reps on a good day) compared to where it was (365 for 5, could've bagged 405 for 1 maybe) is because I switched from low to high a few months ago. I wanted my quads to catch up to my hams and ass, and also my forward lean was getting absurd, and I think there's something to be said for a well performed olympic squat with a narrow stance and high bar. So I switched, worked my way back up to 365 for a few, and then had to drop weight AGAIN to narrow my stance and work on form. So, I'm refusing to ever drop weight again, and I'm gonna learn high bar this time and learn it right. My paused squats last night felt so much better focusing on my elbows, so that's what I'll try to remember next squat day.
As for today, 'twas a decent bench day. No real significant PR's, and it was an early workout even though I prefer to go at night. I felt lazy and tired and didn't really remember to use the form tweaks I've been doing on bench, so I only hit 225x7 even though I wanted 8+. Ah well.
5/3/1 Cycle 1, Week 2, Day 3: Bench Press
Bench
175x3
200x3
225x7
Incline Bench
225x3
225x3
225x2
225x2
Lmao it cracks me up how strong this is compared to flat.
Close Grip Bench
205x5
210x5
220x3
185x9
205x4
Very nice for being 3rd in the workout. Will rep 2 plates for a few next time I hope.
Incline DB Fly
80x7
70x8
65x9
Good.
Overhead DB Tricep Extensions
100x12
100x10
Elbow pain, said fuk it.
5 sets of light seated calves. I will be hitting calves pretty much every training day.
Tomorrow "deadlift" (BB hack squat). Need 355 for 3+, lol. Let's bag it for 8 or more.Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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09-05-2014, 09:15 PM #148
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09-06-2014, 10:32 AM #149
I totally feel ya. Even though I'm lifting way less weight, my legs and body just feel healthier squatting this way.
An epic session it was! Notes from today: Another very early workout, ugh. I didn't really care about anything except having a good BB hack set. Wanted 8+, hit 8 and had to stop due to feeling like I was going to puke (had to cram a lot of food in me before the gym in a very short time period), but I honestly could have gotten 10. Felt good. I like BB hacks for, well, about a dozen reasons, but the thing I like the most (ego alert) is how people watch. They see me warming up and have this look like, "wtf is this...?" and then I throw on 3+ plates and they just kind of stop and look scared lmao. Also, today marks the end of week 2 of 5/3/1 for me. I guess overall I enjoyed the "5's" week more than this "3's" week, but then again I've trained my body in a hypertrophy kind of way.
5/3/1 Cycle 1, Week 2, Day 4 "Deadlift"
Barbell Hack Squat (Behind the Back Deadlift)
275x3
315x3
355x8
Maybe PR? I dunno.
Weighted Chins
+100x4
+100x4
Bodyweight x 25.
No bull****, full reps.
DB Rows
100x20
100x20
100x15
100x15
Lat Pulldown
235x7
225x7
Various Curls - 5 sets
Got lazy on these lmao.
Ab Crunch Machine - 8 sets
Off to work!
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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09-08-2014, 11:19 PM #150
Well my first 1+ week of 531 started today with OHP. It was a good workout overall, but my working set of OHP sort of sucked. Was expecting 155x5 at the very least but only managed 4 and s half. It wasn't a strength thing, but a stupidity thing. For some reason I took a false grip and staggered stance when that is NOT how I do the lift ever, and ended up changing grip and stance midset which fuked up everything. Oh well, 4 reps on a 1+ set is still good I guess. Pause bench went very well.
5/3/1 Cycle 1, Week 3, Day 1: Overhead Press
Overhead Press
125x5
140x3
155x4
Pause Bench
220x5
205x7
185x8
Good.
DB OHP
65x7
70x3
60x8
Upright Rows / Laterals
145x9 / 35x12
145x9 / 35x12
Facepulls / Shrugs
95x20 / 315x15
95x20 / 365x20
95x20 / 365x25
5 sets of calves.
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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