Time and Consistency Under the Bar: One Straight Year of 5/3/1

[PtReyesGreg]

Nice workout yesterday Dave. I thought the reps at 335 looked great. Keep up the good work...I'm jealous of what you're pulling there.

[mirroroferised]

531
Cycle 2 l Week 3

Warm-Up

BBB Squats

10 x 115
10 x 135
10 x 135
10 x 155
10 x 175

Bench

5 × 75 [10,5]
5 × 90 [10,5,5,2.5]
3 × 110 [25,5,2.5]
5 × 135 [45]
3 × 155 [45,10]
1+ × 175 [45,10,5,5] - Got 6 vid

Realistically that should've been 8-10. I don't know why the phuck I racked that bar. Felt a bit better not spending as much time under the bar after I unracked it. Still a bit of a pause to get my bearings but I think it went smoother, Reps were fine and weight felt fine. Starting to feel a lot better lately with bench.

https://www.youtube.com/watch?v=pc3GhRxRYeQ


1 x 205 - F

Nuttin' to see here

Came off the rack heavy. Had a smooth and controlled descent and a non existent ascent.

Bench 3x3@90%

3 x 165 x 3

DB Bench

2 x 65's x 10

DB Reverse Flyes

10 x 15's x 5

Plate loaded Tricep Pushdown

10 x +50 x 5

Cool down

20 minute HIIT on stationary bike

[RT1957]

Nice bench day Dave....6 X 175 looked good....it is OK to leave a few in the rack ...205 soon....I bet BBB squats was a great warmup

[MooseTequila]

Dayum Dave nice bench, and yeah... ya left 3-4 on the rack, just gotta go get em next time!

[raynerd]

Beauty benching Dave! 175 looked real good. Solid BBB work beforehand as well, nothing but hypertrophy work there!

[fittofattofit]

The 325 x 5 deads looked great Dave ... perfect form from what I can see, and that benching looked sweet! Nice and stable and controlled all the way!

[PtReyesGreg]

Nice workout last night Dave. The bench video looked good...nice and smooth.

I wanted to ask, why do you do the BBB before the main lift? Is it because you like to do the squats before you bench? I'm just curious as I'm trying to get a handle on the various 5/3/1 variations.

[shaneinga]

Nice workout Dave, you would have that 205 if you didn't have all that other pressing before it. Bench looks strong and controlled. Nice workout with lots of volume in it. HIIT to top it off, great day in the gym.

[DocJekyll]

It all looked good to me. You can leave a few in the tank from time to time. You're still going to grow

[Flounderbout]

Starting to feel a lot better lately with bench.

It's starting to look a lot better too - much tighter for sure.

I had two tiny observations on that video, apart from the fact that they looked nice and smooth and as you said you looked like you had more in you.
1) From the look of the video your legs aren't perfectly even. If you follow a line up from the upright of the bench at the foot end, it is slightly to the right. Your legs seem to compensate slightly by being a shade off symmetry. It didn't look to have any effect, but you want to try and get your bench straight, cos every little helps. Not a big deal - just something I saw.
2) Like me you have slow reps. A number of people have told me to focus on speed on the up. Slow down, quick up. Having said this, all those people appear to be unbelievable cretins who haven't noticed that YOU ARE FIGHTING FECKIN GRAVITY on the way down. No-one has ever explained to me how to actually achieve this magic...

Anyway, great work Dave.

[Marius_Ursus]

That 175 bench set looked pretty smooth. Good job getting 6.

[viccles007]

Awesome bench day Dave! Looked great on the video too.

[wishiwasdivin]

Solid 175x6 bench my man

Don't stress that 205 fail it'll come

[mirroroferised]

Crazy couple days around here with rl/work crap. Will get squat workout done either tonight or tomorrow and then taking full advantage of deload week as we'll be going away to our trailer for a few days.

Nice bench day Dave....6 X 175 looked good....it is OK to leave a few in the rack ...205 soon....I bet BBB squats was a great warmup

Thanks Ron and yeah it was. I'm going to remember that for in the future for days feeling beat after deads that it's not the end of the world to do them another time.

Dayum Dave nice bench, and yeah... ya left 3-4 on the rack, just gotta go get em next time!

Beauty benching Dave! 175 looked real good. Solid BBB work beforehand as well, nothing but hypertrophy work there!

The 325 x 5 deads looked great Dave ... perfect form from what I can see, and that benching looked sweet! Nice and stable and controlled all the way!

Thanks guys!

Nice workout last night Dave. The bench video looked good...nice and smooth.

I wanted to ask, why do you do the BBB before the main lift? Is it because you like to do the squats before you bench? I'm just curious as I'm trying to get a handle on the various 5/3/1 variations.

I didn't get to the BBB set after deads when I usually do them but didn't want to leave it out altogether so added them and decided since it was lower weight to just make it part of my warm-up. Normally they're not but 531 is a fairly forgiving and adaptable program

Nice workout Dave, you would have that 205 if you didn't have all that other pressing before it. Bench looks strong and controlled. Nice workout with lots of volume in it. HIIT to top it off, great day in the gym.

It all looked good to me. You can leave a few in the tank from time to time. You're still going to grow

Thanks guys.

It's starting to look a lot better too - much tighter for sure.

I had two tiny observations on that video, apart from the fact that they looked nice and smooth and as you said you looked like you had more in you.
1) From the look of the video your legs aren't perfectly even. If you follow a line up from the upright of the bench at the foot end, it is slightly to the right. Your legs seem to compensate slightly by being a shade off symmetry. It didn't look to have any effect, but you want to try and get your bench straight, cos every little helps. Not a big deal - just something I saw.
2) Like me you have slow reps. A number of people have told me to focus on speed on the up. Slow down, quick up. Having said this, all those people appear to be unbelievable cretins who haven't noticed that YOU ARE FIGHTING FECKIN GRAVITY on the way down. No-one has ever explained to me how to actually achieve this magic...

Anyway, great work Dave.

I've had that lining up the bench issue for awhile. I don't know why. It used to be a lot worse. I had corrected it a lot by sticking db's at the base of the bench and putting my feet on either side. Helped my foot placement and center me a bit better. Might have to try that again it remains an issue. I always find it hard to tell until after when I'm watching the video.

I've tried exploding the bar up and man does that ever not work for me lol I wish I had faster and more consistent reps and hopefully that'll come over time though.

That 175 bench set looked pretty smooth. Good job getting 6.

Awesome bench day Dave! Looked great on the video too.

Solid 175x6 bench my man

Don't stress that 205 fail it'll come

Thanks

[mirroroferised]

Yesterday cals





Today:

AM Cardio medium intensity

4.4 km (2.7 mile) jog - 27 minutes


430 in the morning before work and this seems to be the only time of day right now with this heat wave where getting outside for a run is going to happen. Much nicer this morning. Something really cool about running in the dark before the rest of the world is up.


Squats tonight.

[BluesPreacher]

4.4 km (2.7 mile) jog - 27 minutes


430 in the morning before work and this seems to be the only time of day right now with this heat wave where getting outside for a run is going to happen. Much nicer this morning. Something really cool about running in the dark before the rest of the world is up.

10 min./mile. Good work!

And I know what you mean about early-morning pre-dawn running. Nice!

[lochinvar76]

Jogging... -shudder-

A little late, but your bench is looking tighter. One question, when you unrack the weight, do you feel that you are pushing the weight up and off then moving it into position or do you actively imagine pulling the weight off the pegs with your lats while keeping the arms stiff?

[viccles007]

Nice time on the jog Dave!

[shaneinga]

Nice early morning run Dave!

[raynerd]

Great job to get up for that run Dave! Balls O Steel!

[mirroroferised]

531
Cycle 2 l Week 3

Squats

5 × 105 [25,5]
5 × 130 [35,5,2.5]
3 × 155 [45,10]
5 × 195 [45,25,5]
3 × 220 [45,35,5,2.5]
1+ × 245 [45,45,10] - Got 2 vid

2 x 315 - Walkout 3 second hold, break at knees and hold

These felt pretty good. Got deeper than last time.

BBB and a bit moar

3 x 225
3 x 185
10 x 135
10 x 155
10 x 155
10 x 175
10 x 135 - all paused

https://www.youtube.com/edit?o=U&video_id=wmDHGZMWf3o


During and right after I wasn't thrilled with this set. Upon watching it seems okay. I'm still dealing with a lot of mental issues with the increasing squat weights. I've upped the weights on all my lifts next cycle but squats I'm going to keep the same for another one I want to get really comfortable and able to get a good few reps with 225 on the bar before pushing the envelope and further.

RDL's

8 x 185 x 3

Good session overall. Still not loving squatting the heavy weights though. I'm in deload mode now until next Wednesday or Thursday. Get a couple of light workouts done and some outdoor stuff for sure.


Long day and high cal day.

[mirroroferised]

What a couple of days for the Blue Jays

10 min./mile. Good work!

And I know what you mean about early-morning pre-dawn running. Nice!

Thanks man, really starting to love running again.

Jogging... -shudder-

Hey now

A little late, but your bench is looking tighter. One question, when you unrack the weight, do you feel that you are pushing the weight up and off then moving it into position or do you actively imagine pulling the weight off the pegs with your lats while keeping the arms stiff?

I am pushing it up a bit. Every time I try and pull the weight it seems to feel odd. I need to work on that though.

Nice time on the jog Dave!

Nice early morning run Dave!

Great job to get up for that run Dave! Balls O Steel!

[MooseTequila]

Strong looking 245x2, am so very jelly!

Whos the baseball player? I don't recognize anyone not wearing Giants orange and black

[mirroroferised]

Thanks moose. That's David Price

[raynerd]

Big squat workout Dave! 245 looked great, and man a ton of volume in there!

[viccles007]

Nice squat workout Dave, squats on the video looked awesome too!

[MooseTequila]

Thanks moose. That's David Price

Ahhhhh... he's one of them pitchers who can't swing a bat... am I right?

[SlothBane]

Strooooooooong looking MFP!

Squats were good too.

[Plateauplower]

Great work going on itt. Squats looked good nothing wrong with getting comfortable at a weight before advancing as long as you don't get complacent. I despise the first day of a weight bump but it gets easier. Walking out 315 should be good for making the work sets feel lighter on your back, I'm not sure if there is any actual benifit in terms of strength, but mentally having the bar not feel heavy seems to help a lot for me. I always try to play mind games with myself about how light the added 10-20lbs is, sometimes it works .

Have a good weekend.

[PtReyesGreg]

Nice workout and run yesterday Dave. It sure is nice to get a run first thing too so you know that your are set for the rest of the and don't have to worry about squeezing it in during the rest of the day...it always lets me relax a little.

Nice squats too. That's some good weight you're moving and also a heck of a lot of volume. Keep up the good work.

Congratulations on the David Price deal. That should definitely help the Jays going into the playoffs.