The Flywheel Effect.

[B][U]5/3/1 - Deload Week[/U][/B]
[B]Weight[/B] (Pounds) ====== 167
[B]Sleep[/B] (Hours) ======== 7.5
[B]Energy[/B] (1-10) ======== 4
[B]Workout Time[/B] (Minutes) = 54

[U]Primary Lift[/U]
[B]Overhead Press[/B]
45 x 5 (WU)
70 (70%) x 5
80 (80%) x 3
90 (90%) x 1
100 (100%) x 1
Bar speed slowed considerably on the final rep, but still moved smoothly.

[youtube]d60xhuqNyZ8[/youtube]


[U]Supplemental Lift[/U] - First Set Last (3 sets of 5)
[B]Bench Press[/B]
45 x 10 (WU)
85 x 5 (WU)
110 x 5
110 x 5
110 x 5
Good improvements today. Lower body was tight. Upper body tight as well (one of my lats actually started cramping at one point). Touch point was a hair higher, and felt really good. This also helped with bar path. Still trying to get in the right position on the bench so that un-racking and re-racking is comfortable. I had it right on a couple of the sets today.


[U]Accessory Lifts[/U]
[B]Bulgarian Split Squat[/B]
25 x 12
25 x 12
25 x 12
Increased by 2 reps per set. For some reason, the single leg movements destroy me to a degree that's matched only by deadlifts.

[B]Neutral Grip Pullup[/B]
BW x 10
BW x 10
BW x 10

[B]Leg Raise[/B]
BW x 28
BW x 28
BW x 28
Increased by 3 reps on each set. Barely completed the final set.

[B]Comments:[/B]
I did the accessory lifts as a tri-set. I was feeling fabulous during the workout up until I did the first set of Split Squats. I had to take 4-5 minute rests between the final sets, because I was getting light headed and queasy.

I'll take the next two days off. Next week I start my Anchor Cycle. For the anchor cycle I'll be doing the First Set Last supplemental program, along with some Joker sets. My training max will increase by 5 pounds on Bench and Press, and by 10 pounds on Squats and Deadlifts. Should be fun.

[B][U]5/3/1[/U][/B]
April 24th Workout:
[B]Weight[/B] (Pounds) ====== 169.6
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 4
[B]Workout Time[/B] (Minutes) = 53


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 6 (WU)
65 x 5 (WU)
95 x 3 (WU)
115 x 3
130 x 3
150 x 5 (3+ Set)
Right knee was bothering me for the first time in quite a while. I couldn't get comfortable at all, and my knee was cracking with every rep. On the fifth rep I shifted over to my left side significantly because I wasn't trusting my right knee to hold up. I stopped immediately. Wasn't able to get video today.


[U]Supplemental Lift[/U] - First Set Last
[B]Deadlift[/B]
150 x 5 (WU)
195 x 5 (WU)
225 x 5
225 x 5
225 x 5
I had 195 marked as my working weight, and didn't realize until after doing a set at that weight that I actually should've been lifting 225, so 195 turned into a warmup set, lol.


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
30 x 13
30 x 13
30 x 13
Added 1 rep to each set

[B]Pullup[/B]
BW x 8
BW x 7
BW x 6

[B]Leg Raise[/B]
BW x 25
BW x 25
BW x 25


[B]Comments:[/B]
I didn't lift on Monday because we had a birthday party for my GF's son. He turned 8 on Sunday. We had loads of fun at Chuck E Cheese's. I think I had more fun playing games than he did, lol.
I've been fighting off a cold or something for a few days. I had pizza, cake, and soda, which predictably made the scale reading jump up.

My energy level was extremely low for this workout. I got in and out as fast as possible.

[B][U]5/3/1[/U][/B]
[B]Weight[/B] (Pounds) ====== 168.6
[B]Sleep[/B] (Hours) ======== 6.75
[B]Energy[/B] (1-10) ======== 6
[B]Workout Time[/B] (Minutes) = 52


[U]Primary Lift[/U]
[B]Bench Press[/B]
45 x 10 (WU)
85 x 5 (WU)
105 x 3
120 x 3
135 x 7 (3+ Set)
As can be seen in the video below, I'm still not getting totally locked in with my lower body. It's greatly improved, but I still have some work to be done. Final set was about an 8-8.5 RPE. It tied a rep PR at this weight. I haven't been noting PR's so far, but almost every + set over the last couple of weeks has been a Rep PR. I believe my squat workout this week is the only exception.
[youtube]tBSVJMj5CPM[/youtube]


[U]Supplemental Lift[/U] - First Set Last
[B]Bench Press[/B]
105 x 5
105 x 5
105 x 5


[U]Accessory Lifts[/U]
[B]Pullup[/B] - Supersetted w/Bench Press
BW x 7
BW x 7
BW x 7

[B]Kroc Row[/B]
60 x 12
60 x 12
60 x 12

[B]Single Leg Curl[/B]
50 x 12
50 x 12
50 x 12

[B]Isometric Farmers Walk[/B]
60lbs x 50 steps
60 x 50
60 x 50


[B]Comments:[/B]
I did a minimum amount of work again today, still trying to conserve some energy since I'm not feeling great. It was a good solid session overall. I'll see how I feel tomorrow... May try to lift again if I'm feeling up to it.

Sorry for the late response I thought I had subbed your thread :)

I like your approach taking steps back to adjust and develop form without overreaching beyond your technique and hurting yourself. Shows good maturity in your lifting.

Keep referring to your plan and target the steps you need to take to get there. You’ve got good experience of programming use that to plan what you need to do each session/week/month to hit your short/medium and long term goals.

Btw Also make sure that you have time set aside for mobility and strength beyond barbell training as this was the cause of my recent injury..

Best of luck I’ll make sure I get that sub sorted out.

[QUOTE=daawhitty;1550128631]Sorry for the late response I thought I had subbed your thread :)

I like your approach taking steps back to adjust and develop form without overreaching beyond your technique and hurting yourself. Shows good maturity in your lifting.

Keep referring to your plan and target the steps you need to take to get there. You’ve got good experience of programming use that to plan what you need to do each session/week/month to hit your short/medium and long term goals.

Btw Also make sure that you have time set aside for mobility and strength beyond barbell training as this was the cause of my recent injury..

Best of luck I’ll make sure I get that sub sorted out.[/QUOTE]
I learned my lesson the hard way too when it comes to being smart about training. I was out because of a shoulder injury for 3 months, starting around this time last year. I had some minor injuries before that, but this one really made me realize the importance of prioritizing longevity over short term progress. I started weight training at a relatively late age, so I can't afford to miss training time. You don't go right from where you are to where you want to be in one fell swoop. It's a series of steps, one after another. I got into trouble by trying to to make giant leaps when I should have been making small steps. Lesson learned.

Thanks a lot for the advice. Mobility is an area I've tended to neglect. My available time for exercise is pretty limited, so I've tried to make sure I prioritize the things that are most important to me. Mobility hasn't been a major issue for me so far, so it's stayed somewhat low on my priority list. I realize it could become an issue if I don't dedicate some time towards it, but I haven't really done that (aside from when I was rehabbing my shoulder). I pretty much just do a small bit of stretching before and during my lifting sessions, and about 5 minutes of general stretching each day. I know I'll need to increase that at some point. Flexible joints and muscles are important for sure.

[B][U]5/3/1[/U][/B]
[B]Weight[/B] (Pounds) ====== 167.8
[B]Sleep[/B] (Hours) ======== 6.75
[B]Energy[/B] (1-10) ======== 6
[B]Workout Time[/B] (Minutes) = 50

[U]Primary Lift[/U]
[B]Deadlift[/B]
135 x 5 (WU)
185 x 3 (WU)
225 x 3
255 x 3
290 x 6 (3+ Set) [B]Rep PR[/B]
315 x 1 (Joker)
330 x 1 (Joker)
Decent reps. Small improvement in a couple of areas. Still focusing on the same issues I've mentioned the last couple of deadlift sessions. Here's video of the 3+ set:

[youtube]JOFNZ6-p-wI[/youtube]


[u]Supplemental Lift[/u] - First Set Last (5 sets of 5)
[B]Squat[/B]
45 x 5 (WU)
85 x 3 (WU)
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Still feeling a little off today, with my right knee not feeling quite right. Narrowed my stance slightly, and that helped enormously. I think I've been going a bit too wide lately, in an attempt to improve my depth. I think I overdid it. Amazing how much difference an inch or so can make.

[U]Accessory Lifts[/U]
Skipped accessory work today


[B]Comments:[/B]
I was tired all day, and didn't feel up to lifting today. Ended up going for a walk through the neighborhood with the kids and came back feeling energized, so I decided to go lift (about 2 hours later than I typically do). I was able to take more time between sets since I wasn't on such a strict time schedule. This helped a ton, since deadlifts are always draining. It was pretty late when I got through with squats, so I skipped the accessory work.

Strong Deads man.. having time pressures definitely affects workout performance- it’s another stresser..

Back to mobility it’s being strong in all positions of the movement for example how long can you stay in the bottoms of the squat the start of the pull in deads or keeping scapula retractment in Bench we can all work on that to avoid form breakdown..

Nice session.

[QUOTE=daawhitty;1550162141]Strong Deads man.. having time pressures definitely affects workout performance- it’s another stresser..

Back to mobility it’s being strong in all positions of the movement for example how long can you stay in the bottoms of the squat the start of the pull in deads or keeping scapula retractment in Bench we can all work on that to avoid form breakdown..

Nice session.[/QUOTE]
I hear you on all of that :ThumbsUp:
I should be able to fit in some kind of extra physical work on the weekends, whether that's going for a long walk, bike ride, swimming, or doing some stretching work. It's something I've been thinking about for a while actually. Continuing existing habits is easy. Creating new habits is the opposite of easy. It will be done though.


[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 167.8
[B]Sleep [/B](Hours) ======== 6.75
[B]Energy [/B](1-10) ======== 5
[B]Workout Time[/B] (Minutes) = 60

[U]Primary Lift[/U]
[B]Overhead Press[/B]
45 x 5 (WU)
75 x 3
85 x 3
95 x 4 (3+ Set)
4 Reps is not what I was expecting after doing 5 at this weight two weeks ago. It's undoubtedly the result of a combination of factors this week. Poor sleep, feeling under the weather, missing Monday and then lifting 4 days in a row. I don't think I've had a session in the last 2 months where my energy level was under a 7 (maybe a 6), and all of my sessions this week were below that. It was a real struggle just to get to 4. Thought I may not make it for a moment. On the positive side, the reps were all really solid. No form breakdown at all, even as I struggled with the final rep. Wasn't able to get video footage today because there were people surrounding me and I didn't like the idea of putting my phone on the ground near them while they were lifting, lol.


[U]Supplemental Lift[/U] - First Set Last (5 sets of 5)
[B]Overhead Press[/B]
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5


[U]Accessory Lifts[/U]
[B]Neutral Grip Pullup[/B]
BW x 9
BW x 9
BW x 9

[B]Bulgarian Split Squat[/B]
25 x 15
25 x 15
25 x 15
Starting to make some progress here, slowly. Setting up so I have something to assist with balance is enormously helpful. I did 3 reps more on each set than last time. I'll probably bump it up to 30lbs next time.

[B]Hanging Leg Raise[/B]
BW x 7
BW x 7
BW x 7


[B]Comments:[/B]
I survived a difficult week. There's not much more I can say than that. I'll hopefully get some good rest this weekend, and be ready to hit it hard again on Monday.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 168.0
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 65


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 5 (WU)
85 x 5 (WU)
105 x 5
125 x 5
140 x 10 (5+ Set) [B]Rep PR[/B]
As mentioned last week, I narrowed my stance slightly today. It felt really good. I'm definitely stronger this way. Form is not perfect (I had at least one rep where I felt the bar drift forward), but I'll keep working on it. Took video from the side so I could see what my depth looked like. Looks acceptable, and it doesn't matter much anyway since I have no thought about ever competing. Just wanted to verify that I wasn't doing half squats, lol.

[youtube]YrA5l96pd8E[/youtube]


[U]Supplemental Lift[/U] - First Set Last
[B]Deadlift[/B]
135 x 3 (WU)
185 x 3 (WU)
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
30 x 14
30 x 14
30 x 14
Added 1 rep to each set

[B]Lat Pulldown[/B]
115 x 12
115 x 12
115 x 12

[B]Leg Raise[/B]
BW x 25
BW x 25
BW x 25

[B]Incline Bench Press[/B]
45 x 5
95 x 5
115 x 5


[B]Comments:[/B]
Couldn't get in a rack or on a bench, so I fiddled around for a while at the beginning. Went through my accessory lifts first, and then did some Incline Bench work for the first time in over a year. I've stayed away from it because I think it's one of the lifts that contributed to me injuring my shoulder. If felt really good today.

I'm starting to get some joint soreness over the last two weeks. It's probably partially because my weight has increased just slightly (I know that as soon as I get over 170 I start having problems), but I'm starting to think that some of it may be from repetitive motion. I'm feeling discomfort in my shoulders and knees on certain movements. I was feeling it in my knees when doing deadlifts today, which is something I've never felt before. Thinking I may change up some (or all) of my main lifts when I start my next Leader cycle. I'm probably going to start cutting again too, so it would be a good way for me to continue getting stronger by working on weak points.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 168.0
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 53


[U]Primary Lift[/U]
[B]Bench Press[/B]
45 x 10 (WU)
75 x 5 (WU)
100 x 5
115 x 5
130 x 9 (5+ Set) [B]Rep PR[/B]
I was maybe slightly fatigued from the light incline work I did yesterday, but I don't think it had much effect. I'm still too loose, especially my lower body. Final rep was an 8.5-9 RPE.

[youtube]f-KYRKhv76M[/youtube]


[U]Supplemental Lift[/U] - First Set Last
[B]Bench Press[/B]
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5


[U]Accessory Lifts[/U]
[B]Kroc Row[/B]
60 x 13
60 x 13
60 x 13
1 Rep increase on all sets

[B]Single Leg Curl[/B]
50 x 15
50 x 15

[B]Face Pull[/B]
42.5 x 12
42.5 x 12
Just did 2 sets of the last two accessory lifts since I was strapped for time.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 168.2
[B]Sleep [/B](Hours) ======== 6.75
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 64

[U]Primary Lift[/U]
[B]Deadlift[/B]
95 x 5 / 135 x 5 / 185 x 3 (Warmups)
210 x 5
240 x 5
270 x 9 (5+ Set) [B]Rep PR[/B]
I changed my warmup a little bit, and I felt better going into the work sets, so I'll probably try it again next time. I did a combination of traditional and Sumo in my warmups. The Sumo lifts helped loosen up my hips. I'm still leaning forward too much on the work sets, getting my shoulders in front of the bar. I may take video of one of my earlier sets next time, to see if I'm doing the same thing at lighter weights. My final rep was not good. It probably shouldn't be counted, but I'm the judge so it's getting counted, lol. I should've taken another second to catch my breath and I would've hit it cleanly.

[youtube]QwX0wP01sK4[/youtube]


[u]Supplemental Lift[/u] - First Set Last (5 sets of 5)
[B]Squat[/B]
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
All of the reps were super easy today. Here's the final set:

[youtube]NZkfUXfUE0I[/youtube]


[U]Accessory Lifts[/U]
[B]Tricep Rope Pushdown[/B]
42.5 x 15
42.5 x 15
42.5 x 15
Got extremely challenging near the end of the sets. I'll repeat at this weight.

[B]Face Pull[/B]
37.5 x 15
37.5 x 15
37.5 x 12
I'll repeat with the same weight next time and try to add a few more reps to the total.

[B]Farmers Walk[/B]
110 pounds x 100 steps
110 x 100
I was pretty much holding onto the dumbbells with 2 fingers at the end of the second walk. My grip was totally exhausted. I'll probably either keep the weight the same, or reduce it slightly, and work towards 3 walks of 100 steps.


[B]Comments:[/B]
Feeling totally back to normal after a rough patch. I felt pretty strong, and maintained a good energy level throughout the workout, which usually isn't the case on Deadlift day.

I went out for dinner with my parents last night. Salad, spaghetti, and some kind of glazed cake. Weight went up a pound as a result. I'm kind of itching to start a cut since I'm a little uncomfortable physically. I'm going to try to hold off a little longer though, and then do about a 10-15 pound cut.

I've been dropping the ball on the sleep aspect lately. Under 7 hours almost every night. I tend to struggle anytime I get less than eight. I'm basically a zombie by the end of the week when I have consecutive days under 7 hours like I have recently. I really don't even have an excuse for it. I worked 2nd shift hours for years, and just enjoy being awake late. I enjoy the time alone, and the silence. I also tend to have more energy late in the day, so I feel exhausted most of the day and then feel energized when I should be getting ready to sleep. I need to just force myself to rest though. I know it's hurting me right now, in several aspects of life.

Anyway, I'm looking forward to killing it tomorrow on Press day.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 167.2
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 55

[U]Primary Lift[/U]
[B]Overhead Press[/B]
45 x 5 (WU)
70 x 5
80 x 5
90 x 8 (5+ Set) [B]Rep PR[/B]
The weight flew up today. Final rep was probably around a 8.5 RPE. My previous best at this weight was 6 reps.

[youtube]MOdwgr3ByWw[/youtube]

[U]Supplemental Lift[/U] - First Set Last (5 sets of 5)
[B]Overhead Press[/B]
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Bar speed was great. The sets actually got easier as I went along.


[U]Accessory Lifts[/U]
[B]Pullup[/B] - Supersetted with OHP
BW x 8
BW x 7
BW x 6

[B]Lunge[/B]
30 x 10
30 x 10
30 x 10

[B]Chest Supported Row[/B]
60 x 12
60 x 12
60 x 12

[B]Leg Raise[/B]
BW x 25
BW x 25
BW x 25


[B]Comments:[/B]
I'm really happy with how OHP went today. Everything actually went well, aside from the lunges, which kick my ass every time. I strung together 4 solid workouts this week. Next week will be the 5/3/1 week. I'll mix in some Joker sets on the days I'm feeling good.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 169.2
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 75


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 7 (WU)
85 x 5 (WU)
105 x 3 (WU)
125 x 5
140 x 3
155 x 6 (1+ Set) [B]Rep PR[/B]
165 x 3 (Joker)
175 x 1 (Joker)
It took me a little bit longer than normal to get loosened up today. Once I was properly warmed up, the squats felt really good today. I got my feet in a poor position on the 1+ set, and resulted in some discomfort. Ended up adjusting before the third rep, and felt strong from that point. The extra bit of energy used to work through poor positioning on the first couple of reps probably cost me a rep or two on my total. I had at least 1 or 2 left in me, but I stopped when the bar speed started to slow slightly. I also left some in the tank on the joker sets. Feeling really good with this lift right now. I'm hoping I can keep this momentum going for a long time now.

[youtube]rlVJe3zWVsU[/youtube]


[U]Supplemental Lift[/U] - First Set Last (5 x 5)
[B]Deadlift[/B]
115 x 4 (WU)
165 x 4 (WU)
215 x 2 (WU)
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
Weird day on deads today. I typically start out with good form and it starts to degrade from that point. Today was the other way around. My last set, and actually the last 3 reps, were the best. It's been a while since I've really nailed every rep on deadlifts. I need to get more focused.


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
30 x 14
30 x 14
30 x 14

[B]Neutral Grip Pullup[/B] (hands slightly wider than shoulder width)
BW x 7
BW x 6

[B]Lat Pulldown[/B]
130 x 10
Didn't have access to a pullup bar, so I did pulldowns instead of waiting.

[B]Leg Raise[/B]
BW x 30
BW x 30
BW x 30


[B]Comments:[/B]
I was out to eat Friday, Saturday, and Sunday, so bodyweight was a little high today. I'm going to experiment a little bit with time restricted eating this week. I'll be eating the same amount of food, but compressing the time period in which I eat it. I usually start with coffee around 7:30AM, and eat something right before I sleep around 11PM. Today I didn't have anything except water until 9:15AM, and finished my eating at 7:15PM. I'll keep a similar schedule all week and see what happens.

Workout was good today. The 5x5 on deadlifts was a killer after squats, so I extended my rest times. The squats and deads alone took about an hour. The workout ended up being 15-20 minutes longer than it typically has, but is was worth the extra time to make sure I was fresh enough.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 167.6
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60


[U]Primary Lift[/U]
[B]Bench Press[/B]
45 x 10 (WU)
85 x 5 (WU)
115 x 5
130 x 3
145 x 6 (1+ Set) [B]Rep PR[/B]
155 x 3 (Joker)
160 x 1 (Joker)
Really poor bench day. I felt okay up until I got to the + set, where things went downhill (as you can see in the video below). It wasn't anything catastrophic, but was really sloppy. I setup too close to the hooks. I knew I was too close, and should've reset but I didn't. Instead, I adjusted my touch point and bar path slightly. Stupid. I was pretty much at a 9 RPE on the final rep, and hit the hooks on the way up.

I started with a sore left elbow (probably from squatting yesterday (I've had issues with this in the past). It affected my bench, and I ended up making some other small adjustments as a result, widening my grip slightly. I ended up with sore shoulders by the time I was done. I basically just made a bunch of small adjustments (or failed to make adjustments I should have), which put me in bad positions for benching. To compound the stupidity, I did joker sets. I really should've just quit after the + set. Oh well, I guess doing stupid stuff is a good way to learn what not to do, lol. Hopefully I be smarter next time I'm in a similar situation.

[youtube]OUp67hZoOkw[/youtube]


[U]Supplemental Lift[/U] - First Set Last
[B]Bench Press[/B]115 x 5
115 x 5
115 x 5
115 x 5
115 x 5


[U]Accessory Lifts[/U]
[B]Kroc Row[/B] - Supersetted with Bench
60 x 14
60 x 14
60 x 14
1 Rep increase on all sets. I'm nearing a stalling point on this lift. I definitely couldn't have completed another rep on each set today.

[B]Pullup[/B]
BW x 5
As I mentioned above, I had sore shoulders after benching. I felt some distinct discomfort almost right away on the pullups, so I just stopped.

[B]Single Leg Curl[/B]
50 x 12
50 x 12
50 x 12

[B]Farmers Walk[/B]
110 pounds x 100 steps
110 x 100
110 x 100


[B]Comments:[/B]
I came away form today's session mostly just irritated by my bench press performance. My shoulders are feeling perfectly okay at the moment, so I'm confident I didn't hurt myself, but I certainly could've. Anyway, I've bitched about it enough. The rest of the workout was decent enough.

This is the last week of my anchor cycle. I'll do a deload next week, following the 7th Week , Training Max Test Protocol. I'll be testing TM's for some new lifts. I really don't want to delay my progress on the main lifts, since I'm going in a good direction on all of them. I'm looking to implement some alternative lifts though, to hopefully easy some joint stress I've been feeling the effects of recently. So most likely I'll start doing alternate exercises for all of my Supplemental lifts. Front Squats, Sumo Deadlift, and I haven't decided on what I'll do for Bench and Press yet. In addition, I'm going to change several of my Accessory lifts. I've been using primarily the same ones for 3-6 months now, and am getting close to stalling on several of them. It'll be nice to mix in some new stuff.

The first day of time restricted eating had surprisingly good results, dropping 1.6 pounds. I'm going to assume that was an anomaly, because that would be insane if simply changing the timing of meals without changing the amount of calories made that much of a difference (I'd typically drop 0.6-1 pound per day at this calorie level, so this basically doubled that). We'll see how the next few days go...

Tomorrow is a day of rest (much needed).

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 167.4
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 6
[B]Workout Time [/B](Minutes) = 30

[u]Primary Lift[/u]
[B]Deadlift[/B]
125 x 3 / 205 x 3 (Warmups)
240 x 5
270 x 3
305 x 4 (1+ Set) [B]Rep PR[/B]
I'm still reverting to poor form, removing some of the load from my legs and forcing my lower back to do the majority of the work. I need to work on my weak points or I'm just going to continue doing this since it's the path of least resistance for my body. Hoping to make some improvements on this by implementing different supplemental lifts in my next cycle. I think Sumo Deadlifts and Front Squats should help me build more strength in my quads and hips, and prevent me from relying on my lower back strength. Should be a positive in the long run.

I was on a really tight schedule today, so I didn't do a thorough warmup. I could tell the difference. No video today since I didn't have a spare minute to setup my phone.


[U]Supplemental Lift[/U] - First Set Last (5 sets of 5)
[B]Squat[/B]
45 x 6 / 95 x 3 (Warmups)
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
I actually did squats first today since I was able to get in a squat rack, but wasn't able to get on a platform for deadlifts right away. I worked through all of the reps pretty effortlessly, with rest times of 1 minute or less between the sets. Felt some discomfort in my right knee initially, and thought I may need to cut it short, but it got better as I went along, and I wasn't feeling any discomfort at all after the second set. I know 125 pounds is basically nothing for most lifters, but for me I'm really happy that I'm able to lift this much relatively easily now for 5x5. I've really started hitting my stride.


[B]Comments:[/B]
No accessories today. No time to do them.

The weigh in on Tuesday must have been an anomaly. I weighed in at over 168 on Wednesday, and then today I was back to about the same weight as Tuesday. My rate of weight loss during the week is basically falling in line with what it's typically been, so it appears there's not much impact when keeping my calorie intake the same but shortening my eating window from about 15 hours down to about 10 hours. I may continue this for another week just to satisfy my curiosity.

[QUOTE=CW47;1551265581][B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 167.4
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 6
[B]Workout Time [/B](Minutes) = 30

[u]Primary Lift[/u]
[B]Deadlift[/B]
125 x 3 / 205 x 3 (Warmups)
240 x 5
270 x 3
305 x 4 (1+ Set) [B]Rep PR[/B]
I'm still reverting to poor form, removing some of the load from my legs and forcing my lower back to do the majority of the work. I need to work on my weak points or I'm just going to continue doing this since it's the path of least resistance for my body. Hoping to make some improvements on this by implementing different supplemental lifts in my next cycle. I think Sumo Deadlifts and Front Squats should help me build more strength in my quads and hips, and prevent me from relying on my lower back strength. Should be a positive in the long run.
[/QUOTE]

Nothing worse than feeling like your form is off.
I looked back at the last deadlift video you posted and noticed that before the bar leaves the floor your hips pop up. Could be a few things causing it:

1. Bar not touching your shins.
2. Bar not directly below your shoulder blades.
3. Lack of core tightness.
4. Lack of lat activation.

Run through your setup, check points 1 & 2 are good and video your warm up sets. If the problem doesnt exist on these sets then it is very likely down to points 3, 4 or both combined.
Core tightness to maintain a neutral spine is tough as weight gets heavier.
I find a very good mental note for lat activation is to try and pull the bar apart, same applies on bench press aswell. This will also take the slack out of the bar so that when you begin the lift your back angle should not change until the bar gets to your knees.

Only things you can do to improve this is work on core exercises like planks, farmers walk, hanging leg raises etc which require constant tightness throughout your whole torso. You will also likely improve your squat and bench form in unison.

Also have you ever performed RDLs?

[QUOTE=MynameisGregg;1551284561]Nothing worse than feeling like your form is off.
I looked back at the last deadlift video you posted and noticed that before the bar leaves the floor your hips pop up. Could be a few things causing it:

1. Bar not touching your shins.
2. Bar not directly below your shoulder blades.
3. Lack of core tightness.
4. Lack of lat activation.

Run through your setup, check points 1 & 2 are good and video your warm up sets. If the problem doesnt exist on these sets then it is very likely down to points 3, 4 or both combined.
Core tightness to maintain a neutral spine is tough as weight gets heavier.
I find a very good mental note for lat activation is to try and pull the bar apart, same applies on bench press aswell. This will also take the slack out of the bar so that when you begin the lift your back angle should not change until the bar gets to your knees.

Only things you can do to improve this is work on core exercises like planks, farmers walk, hanging leg raises etc which require constant tightness throughout your whole torso. You will also likely improve your squat and bench form in unison.

Also have you ever performed RDLs?[/QUOTE]
Great post! Thank you.

I think all of your points are pretty spot on. The issue happens with lighter sets sometimes, when I'm unfocused, but is much less pronounced. On the heavier sets it's not an issue of focus. It's just that I'm resorting to lifting in the only way that will allow me to get the weight up. I've commented on leg weakness because I [I]feel[/I] like I'm able to get my core and lats tight enough on the heavier sets, but as soon as I begin trying to push with my legs I can tell that I don't have the strength to get the bar off the ground. Whereas I can typically get it off the ground if I force my lower back to do the majority of the work. So part of this is just the fact that I'm purposely allowing myself to use improper form. I should probably take a step back and allow my weak points to limit the amount of weight I'm able to lift, rather than compensating for them and lifting with improper form.

In addition, I obviously need to continue building up my weak points. Core and Lats are definitely included in the list of weaker muscles that are holding me back and contributing to imbalances in my form. I've been pretty consistent in doing exercises to help build up these areas. Leg Raises, Planks, and Farmers Walks have been a part of my routine regularly. I'm making slow progress with all of them, and will definitely continue to work on them.

To look at this in reverse, my problem on this lift isn't so much my weak points - It's that my lower back is so much stronger than every other part of my body. The contrast in strength between my lower back and everything else just really stands out when doing deadlifts. Since I couldn't (and wouldn't want to) weaken my strong point in order to achieve proper form, I just need to continue working on building everything else up.

I did RDL's for several months before I ever attempted a traditional deadlift. It may actually be a small part of the reason I tend to straighten out my legs at the beginning of deadlifts, because that's the position I first learned and got comfortable with. It's a lift (and position) that I feel really comfortable and strong on. It's also part of the reason I've stopped doing them, as I've gradually shifted my focus towards my weak points.

Thanks again Greg. Great feedback. I'm going to refocus on doing the lift the correct way, and stop worrying about PR's for now.

It sounds like it is just a case of your muscle firing sequence being slightly out. Your posterior chain is clearly strong enough given your acceleration through to lockout is good.

I don't know if its true for others but Ive always felt like my back (Mainly lats and traps) is the first thing to fire after Ive took a huge belly of air and braced against my belt. Then I just press my feet into the floor and drive my glutes through once the bar is clearing my knees.

From your video it looks like your lower half (Low back and hips) are ready. Your top half isn't. I'll try and dig out a form vid of mine for reference.

[QUOTE=MynameisGregg;1551323181]It sounds like it is just a case of your muscle firing sequence being slightly out. Your posterior chain is clearly strong enough given your acceleration through to lockout is good.

I don't know if its true for others but Ive always felt like my back (Mainly lats and traps) is the first thing to fire after Ive took a huge belly of air and braced against my belt. Then I just press my feet into the floor and drive my glutes through once the bar is clearing my knees.

From your video it looks like your lower half (Low back and hips) are ready. Your top half isn't. I'll try and dig out a form vid of mine for reference.[/QUOTE]

I understand what you're saying now. I'll pay close attention to this next time around. Thank you sir. :)


[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 168
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 70

[U]Primary Lift[/U]
[B]Overhead Press[/B]
45 x 5 / 65 x 3 (Warmups)
80 x 5
90 x 3
100 x 4 (1+ Set) [B]Rep PR[/B]
105 x 1 (Joker)
110 x 1 (Joker) [B]PR[/B]
115 x 1 (Joker) [B]PR[/B]
Everything moved pretty smoothly here, with the exception of the final rep at 115. I didn't have any doubt about completing it after the single at 110 went up pretty easily, but I just barely got it up. Good press day though. Hit a rep PR on the + set, and weight PR's on each of the last two sets. The video below shows the sets at 100, 110, and 115.

[youtube]-XV4X5zsyRQ[/youtube]


[U]Supplemental Lift[/U] - First Set Last (5 sets of 5)
[B]Overhead Press[/B]
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5


[U]Accessory Lifts[/U]
[B]Pullup [/B]- Supersetted with OHP
BW x 7
BW x 7
BW x 7

[B]Lunge[/B]
30 x 11
30 x 11
30 x 11
Added 1 rep to each set. Completed easier than last time, even with the additional reps.

[B]T-Bar Row[/B] (Close Grip)
70 x 13
70 x 13
70 x 13

[B]Hanging Leg Raise[/B]
BW x 7
BW x 7
BW x 7
I've said this before, but I definitely need to do these more often. I've usually done Leg Raises where my arms and back are supported by pads. The difference is enormous. The hanging raises are much more difficult, and clearly utilize a lot more muscles.


[B]Comments:[/B]
After rushing yesterday, I took my sweet time today. It was a good way to end the week.

Following up on my bodyweight... I'm pretty surprised that my weight jumped up again. The only explanation I can come up with is that during the times where I used to eat but am not right now, I'm drinking a lot more water. Possibly I'm holding more water weight?...

I'll be deloading next week. I'll use the week to test out training maxes for the new lifts I want to implement in my upcoming cycle. As I've already mentioned, the new cycle will bring new supplemental and accessory lifts. Primary lifts will remain the same. I'm planning to begin a cut next week also. It makes sense to begin it on a deload week, and then continue it into the new cycle where I'll be doing some new lifts. I should be able to continue making strength gains on the new lifts while on a cut. That's my hope anyway. We shall see. Goal is to get down to at least 160 pounds. I may go down to 155. I ultimately can probably go lower than that since I'm still carrying a fair amount of bodyfat, but I prefer to do it in stages rather than doing one big cut. It's easier for me to stick to diet adjustments when I know they're for shorter periods. This cut will go at least through the end of my next cycle, which consists of my deload next week, 6 weeks of the Leader Cycle, followed by another Deload week.

[B]Weight[/B] = 166.6 pounds
[B]Sleep[/B] = 11.5 hours

Weight is fluctuating more than normal. Sleep schedule is pretty typical for me. I'm always short of sleep during the week, and then sleep 10-12 hours on the the weekends and get refreshed.


Here's a short video of Ed Coan. His mental approach is what really set him apart. He always seemed to prioritize long term results over the short term. He oozes honesty and integrity. I never get tired of listening to him talk.

[youtube]n1z74yqy8Og[/youtube]

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 169.4
[B]Sleep [/B](Hours) ========7
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 55


[U]Primary Lift[/U]
[B]Front Squat[/B]
45 x 6 / 65 x 3 (Warmups)
80 x 5
90 x 5
105 x 5
115 x 5 (3+ Set)
I was stronger than I expected on this lift today. I've previously used a cross arm lift when doing front squats. I decided to change over to a clean grip. It's awkward for me. I had a little bit of wrist pain, and shoulders were quite sore by the time I was done. I certainly didn't expect it to be perfect though. I'll keep working on it. Felt pretty good overall though. Here's the final set (final rep was probably around RPE 7-8):

[youtube]gYAuqeCSgXY[/youtube]


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
35 x 12
35 x 12
35 x 11
Was planning to go for 15 set reps with 30 pound DB's, but there were none available. Couldn't squeeze out the final rep with 35's.

[B]Face Pull[/B]
37.5 x 15
37.5 x 15
37.5 x 15

[B]Single Leg Press[/B]
180 x 8
140 x 12
140 x 12
I started out with way too much weight on the first set after my warmup at 90 pounds felt really easy.

[B]Farmers Walk[/B]
120 pounds x 90 Steps
120 x 90
120 x 90


[B]Comments:[/B]
It was really nice to do some different lifts. Today's template is what the rest of the week is going to look like. My primary lift will be Training Max test, to try to get a good idea of what my training max should be on the lifts that will be my Supplemental lifts in my upcoming cycle. After that, I'm doing Assistance work, which consists of a Push, Pull, Single Leg, and Core lift. Tomorrow will be Bench day, where I'll be trying a Spoto Press for the first time.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 167.6
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy[/B] (1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 40


[U]Primary Lift[/U]
[B]Spoto Press[/B]
45 x 7 / 70 x 4 (Warmups)
90 x 5
100 x 5
115 x 5
125 x 6 (3+ Set)
See video below for reference (shows the last two sets). This was my first time ever doing this lift, and after watching back the video, I still haven't done it, lol. I stopped the bar about an inch short of my chest, but it appears as if I didn't pause at all. For some reason I have an issue with that. Anytime I try to do a paused movement, I feel like I pausing for much longer than I actually am. Oh well.

Played around with foot placement a little bit more. In the video, you can see a pretty distinct difference between my foot placement on those two sets. I think I need to go to more of a flat footed position, because I felt and looked more stable, and also felt like I had more leg drive from that position. Also, the bar is sitting too far back into my hand. It feels super uncomfortable to keep my wrist any straighter than this, but I suppose I'll just need to force myself to do it anyway. Finally, my elbow/forearm positioning is inconsistent, and always looks wrong to me. I think I may be flaring my elbows too much. Next time I bench I'm going to narrow my grip slightly and try tucking my elbows a bit more.

[youtube]kwBj6imvSwc[/youtube]


[U]Accessory Lifts[/U]
[B]Tricep Rope Pushdown[/B]
47.5 x 14
47.5 x 15

[B]Kroc Row[/B]
60 x 14
60 x 12
Changed my technique slightly, and it made the lift a little more difficult. I may reduce the weight next time.

[B]Single Leg Curl[/B]
50 x 15
50 x 15
I was short on time, so ended up eliminating one of my accessory lifts, and reducing the others to two sets.


[B]Comments:[/B]
Had a pot luck at work today. Lots of good food. I had a lot more calories than I needed. Not even mad about it. I'll be on point with my diet the rest of the week.
I'll be working long days for the next month or so. Also have some other things going on that are going to probably leave me lacking time for both exercise and sleep. We'll see how this goes... My posts here may be much more concise for a while.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 168.4
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 40

[U]Primary Lift[/U]
[B]Sumo Deadlift[/B]
115 x 6 (WU)
175 x 5
200 x 5
225 x 5
250 x 5 (3+ Set)
I strained my right quad a bit on the final set. I stretched it for a few minutes immediately after, and it feels fine now. I don't think I could've done another set though. Aside from that, everything felt pretty good today. This is my first time taking video of Sumo Deadlifts. I watched it back once and didn't notice anything too catastrophic. I'll check it out more closely when I get a chance. I'll probably lower my training max slightly for this lift so I can focus on some form related issues.

[youtube]PTKS3XLATDo[/youtube]


[U]Accessory Lifts[/U]
[B]Dips[/B]
BW x 5
BW x 5
Planning to incorporate these into my next cycle. I tried a wider grip on the first set and a narrower grip on the second. The wider grip felt better. It seemed to put less pressure on my shoulders, which is exactly the opposite of what I was expecting.

[B]Face Pull[/B]
42.5 x 12
42.5 x 12


[B]Comments:[/B]
Had to cut it short today since I was short on time. I mostly wanted to get through the Sumo Deadlift and the Dips, since those will both be new lifts in my next cycle. So I guess it was a successful workout.

My cut is off to a horrible start, lol. Pot Luck at work on Tuesday. Was pretty much forced to go out for dinner on Wednesday night, an hour after I'd eaten what was supposed to be my last meal for the day. Today all was good on the diet front. I'm not really concerned. Just an odd week for food.

Press Day tomorrow. I'll be trying out the Z Press. Never tried it before, so it should be interesting.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 167.6
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 6
[B]Workout Time[/B] (Minutes) = 45

[U]Primary Lift[/U]
[B]Overhead Press[/B]
45 x 8 (WU)
55 x 5
65 x 5
70 x 5
80 x 7 (3+ Set)
This was a little easier than I expected it to be. It's gives immediate feedback on core tightness, which is awesome. I was really solid throughout until the final set, where I had 2 reps that got unbalanced because I lost my focus. Final rep was about a 7.5 RPE. The video below shows the final two sets (@70 & 80 pounds). They're taken from different views because I wanted to see a couple different angles.

[youtube]olebJ3UN2pY[/youtube]


[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
40 x 12
40 x 12
40 x 12

[B]T-Bar Row[/B]
70 x 14
70 x 14
70 x 14

[B]Lunge[/B]
30 x 12
30 x 12
Added 1 rep to each set. Completed easier than last time, even with the additional reps.

[B]Leg Raise[/B]
BW x 20

[B]Hanging Leg Raise[/B]
BW x 10
I have a lot of work to do on these. I'm only able to get my feet slightly above parallel right now.


[B]Comments:[/B]
Successful deload week. I accomplished exactly what I was hoping for. I made pretty good guesses on the TM's (Training Max's) for the Supplemental Lifts I'll be adding into my next cycle. I think I was pretty much dead on for Front Squats. I may adjust the other 3 by 5-10 pounds. I also made pretty good estimates on the accessory lifts I'll be adding. I'm really happy with the lift selection too. Now that I've performed all of the exercises, I'm confident that they're good choices to address some weak points.

I pumped for the next couple of cycles. I should be able to put together a good plan for the next couple of months now (2 Leader cycles).

As I already mentioned, this week was kind of a disaster when it comes to diet. I'll keep it in check this weekend, and should be able to string together some good weeks moving forward.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== ?? No weigh in today
[B]Sleep [/B](Hours) ======== 9
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 60


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 10 / 85 x 5 / 115 x 3 (Warmups)
125 x 3
140 x 3
160 x 7 (3+ Set) [B]Rep PR[/B]
175 x 1 (Joker)
185 x 1 (Joker) [B]PR[/B]
Last rep on the 3+ set was about an 8 RPE. Still easily a REP PR at that weight. Did two joker sets since I was still feeling fresh, with the second being a PR. I thought I may have hit 185 once before, but went back to check and saw that 180 was my previous best (with terrible form). I had a very slight forward lean on the PR, but the rep was pretty clean and easy. I'm thinking I'd have a good chance at hitting 200 right now. I'm happy to continue on with the steady progress though, trying to keep the bar speed up and form tight.

[youtube]2z1NXCvx3J8[/youtube]


[U]Supplementary Lift[/U]
[B]Sumo Deadlift[/B]
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
This weight felt heavy today. It didn't feel much different than the mid 200's weight I did last week. I did the first four sets with my squat shoes on. Did the final set without them. What a huge difference. I think I need to just remove my shoes whenever I deadlift. The squat shoes make it really hard for me to keep my weight back. The final set felt much easier than the earlier sets had. Here's video of the fourth set (with squat shoes) and the fifth set (shoeless):

[youtube]lxvhoG7wKN4[/youtube]


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
30 x 15
30 x 15
30 x 15
Moving up to 35's next time.

[B]Face Pull[/B]
42.5 x 12
42.5 x 12
42.5 x 12

[B]Farmers Walk[/B]
120 pounds x 100 Steps
120 x 100
120 x 40
120 x 40
It's 100% my grip that's my limiting factor right now, which is fine because I need to build up my grip strength. It gave out completely on the final set. I had to drop the weight, rest for 30 second, and walk back to the start. Total of 80 steps on the final set, with a break halfway through. I'll try to improve on that next time.


[B]Comments:[/B]
A very rare Sunday workout for me. GF went out of town for work for a few days, and the 8 year old went to Grandma's, so I was home alone. Figured I better get in my workout while I could. Energy level was high since I wasn't short of sleep. The gym was basically empty. I wasn't on any time schedule. These things made for a very enjoyable workout.

I got a minor strain in my groin on the right side doing sumo deads, since I was playing around with a wider food placement, which apparently didn't agree with me. Shouldn't be a big deal though. I was able to complete the remaining sets pain free after narrowing my feet slightly. I'm sure it'll be fine after a few days.

My schedule is going to be wonky the next couple of days. I may be able to lift on Monday, but Tuesday is very unlikely.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 168.6
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 55


[U]Primary Lift[/U]
[B]Bench Press[/B]
45 x 6 / 95 x 4 (Warmups)
110 x 3
125 x 3
140 x 5 (3+ Set)
Form felt much improved. I did one less rep than I did at this weight a month ago. I'm happy to be making form improvements right now though.

[youtube]DwTC6fVq2hY[/youtube]


[U]Supplementary Lift[/U]
[B]Spoto Press[/B]
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Much better here also. My wrists were flatter. Bar path was better. Maintained tightness much better. Plus, I actually paused the bar, lol.

[youtube]YmrWugp2Bqc[/youtube]


[U]Accessory Lifts[/U]
[B]Kroc Row[/B] - Supersetted with Spoto Press
55 x 13
55 x 13
55 x 13

[B]Chin Up[/B]
BW x 10
BW x 10
BW x 9

[B]Single Leg Curl[/B]
50 x 15
50 x 15
50 x 15

[B]Hanging Leg Raise[/B]
BW x 8
BW x 8
BW x 7


[B]Comments:[/B]
Solid session today. Tomorrow will be a rest day.

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 166.2
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 6
[B]Workout Time[/B] (Minutes) = 55

[U]Primary Lift[/U]
[B]Deadlift[/B]
95 x 3 / 135 x 3 / 185 x 3 (Warmups)
230 x 3
265 x 3
295 x 6 (3+ Set) [B]Rep PR[/B]
Still erratic form. Small improvements, but I'm really inconsistent right now. I should probably expect that for the next couple of months since I'm trying to correct some bad habits. I may need to reset my TM at some point to work on solidifying the correct movement pattern. We'll see...
The video below is from the final set. I tried a double overhand grip on the first rep, and almost dropped the bar. I had to pause and readjust. Had to do the same again later in the set.

[youtube]7K0JGwJB3A0[/youtube]


[U]Supplementary Lift[/U]
[B]Front Squat[/B] - First Set Last
45 x 5 (WU)
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
This weight was extremely easy. I hardly felt it. Made an adjustment to the bar placement on my shoulders that felt much, much better. I have a feeling I'm going to make some good progress on this lift over the next couple of months. I took video from a couple of different angles again (sets 3 & 5) so I could see what it looks like. Seems solid...

[youtube]srHfUcrL_lI[/youtube]


[U]Accessory Lifts[/U]
[B]Dips[/B]
BW x 6
BW x 6
BW x 6
Had some wrist pain after the first set, but then I changed my grip slightly and had no problems after that. After I finished, I felt like I had fatigued the right side of my chest much more than the left. I'll need to pay closer attention next time and see if I'm shifting my weight to the right side, or doing something else to cause an imbalance. I'm expecting I'll make some good progress here over the next couple of months too. I probably could've done 8 reps per set, but I'm going to take this slow and work towards steady improvements.

[B]Face Pull[/B]
40 x 12
40 x 12
40 x 12
Tightened up my form so that I wasn't using momentum. Felt it more in the rear delts. All reps were solid.

[B]Farmers Walk[/B]
120 Pounds x 110 Steps
120 x 100
120 x 100
Good improvement. I didn't have to stop to reset my grip at any point today. Ended up with 10 more steps than I wanted on the first set, just because I misjudged how many steps it would take me to get to a spot where I could set the dumbbells down, and there was no point in stopping at 100 and then picking them up again to move them.


[B]Comments:[/B]
I was not feeling good at all yesterday, so I skipped my workout. Today I wasn't feeling the best, but was much better. Had a good workout. Happy with the Front Squat and all of the accessory lifts. Made small improvements on deads, but still have work to do. I implemented some extra quad work and extra upper back work into this cycle to address some weaknesses that may be contributing to my deadlift issues, so I'm eager to see how helpful that is (along with obviously continuing to focus on form while performing the lift).

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 165.4
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 6
[B]Workout Time[/B] (Minutes) = 70

[U]Primary Lift[/U]
[B]Overhead Press[/B]
45 x 5 (WU)
75 x 3
90 x 3
100 x 4 (3+ Set)
I'm noticing that the bar isn't going straight up. I tend to favor one side. Working on keeping it centered as I lift. As can be seen in the video below, these were not easy reps. The final rep was a 9-9.5 RPE.

[youtube]HWi4lJXKG28[/youtube]


[U]Supplementary Lift[/U]
[B]Z Press[/B]
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Pretty easy. Watching the first part of the video back, I could see that I didn't ever really lock out some of the reps. I'll worked on getting full extension in the following set (second section of the video).

[youtube]qdg8yLC114I[/youtube]

[U]Accessory Lifts[/U]
[B]Chin Up[/B]
BW x 9
BW x 9
BW x 9

[B]T-Bar Row[/B]
70 x 15
70 x 15
70 x 15
Increase to 75

[B]Lunge[/B]
30 x 12
30 x 12
30 x 12
Added a full set from last time. I'm starting to figure out foot placement, and feeling more comfortable.

[B]Hanging Leg Raise[/B]
BW x 6
BW x 7
BW x 8
Each set got better. Weird. Maybe I did a better job of activating the right muscles with each set? Dunno.


[B]Comments:[/B]
I was in no hurry today, so I took my sweet time. I really needed it too. I'm to the point that my bench and press days are more draining than my squat and dead days, just because of the Lunges and Hanging Leg Raises. They just destroy me for some reason. I took longer rests today, and that helped. I'm still exhausted though.

With the long holiday weekend in the US, I'm not sure when I'll lift next. I don't even know if the gym is open on Monday. I may go Sunday if I have a chance. Otherwise, I'm looking forward to a long, relaxing weekend with lots of sleep. :)

[B][U]5/3/1[/U][/B]
[B]Weight [/B](Pounds) ====== 168.8
[B]Sleep [/B](Hours) ======== 8
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = ??? Didn't time it today


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 8 / 85 x 5 (Warmups)
115 x 5
140 x 5 (whoops, was supposed to only be 130)
150 x 9 (5+ Set) [B]Rep PR[/B]
170 x 1 (Joker)
185 x 1 (Joker)
200 x 1 (Joker) [B]PR[/B]
All kinds of mistakes today since I looked at the workout once and then didn't double check until I was done. My second weight was 10 pounds too heavy. I wasn't supposed to do any Jokers at all. Whatever...I finally hit 200 pounds for the first time ever, so who the hell cares, lol. A few shaky reps today where I was favoring my left side again. The rep at 200 could've been smoother. No major breakdowns though. Here's video of the 5+ set and the rep at 200.

[youtube]ZkXDNtLIgK8[/youtube]


[U]Supplementary Lift[/U]
[B]Sumo Deadlift[/B]
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
Tweaked my groin slightly on the right side during the first set. I took video of the second set and could see that my feet were too close together (it looked awkward). In the third set with the wider stance, I could see that I was favoring my left side pretty noticeably on a couple of reps. Took video of the final set from straight on so I could see it better. Still favored my left side a bit on the final two reps, which is definitely putting extra stress on my right side since it's not in a position of strength. Here's that video:

[youtube]pZY6ZxuCbKQ[/youtube]


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
35 x 12
35 x 12
35 x 12

[B]Face Pull[/B]
40 x 13
40 x 13
40 x 13

[B]Farmers Walk[/B]
140 pounds x 100 Steps
140 x 80
140 x 40
Wasn't able to get my hands of the 65 pound DB's, which is what I wanted to use today. I barely made it through the first walk, and died out quickly after that.


[B]Comments:[/B]
Enjoyed a leisurely pace today. Gave myself plenty of time to rest between sets. My energy level stayed more even than normal through the session. I'm making steady progress on all lifts on this day right now. I'll have an off day tomorrow, and then do Bench day on Tuesday.

Form on squats looks good. Shame about that guy doing 2 inches of ROM then 1 decent rep on OH press. Made me giggle a bit.