My journey to becoming a sick kunt: ardee's lifting log

[ardee2124]

Nice job on those squats man. 500 carbs is a great way to destroy the gym. haha.

Depth all right?

[ardee2124]

2/17: Back Cycle 3 Week 1

Barbell rows

(warmup)

175x10
175x10
175x10 (PR)

Chins

BWx12
BWx12
BWx12
BWx10 (will 100% get 4x12 next time)

Neutral grip pulldowns

145x10
145x10
145x10
145x10

Unilateral hammer strength rows

3 pps+10x10
3 pps+10x10
3 pps+10x10

Kai Greene incline curls

20x10
20x10
20x9 (the pump is insane)

Hammer curls

30x10
30x10
30x10

Cable pullovers/hyperextension

110x12/BWx10
110x12/BWx10
110x12/BWx10 (first time doing these. Probably a better bet than SLDLs I think given the fact my grip is dead at the end of a sesh. Insane lower back pump, never felt anything like this before)

[sooby]

Depth all right?

Nice job on the squats man. Your first and second reps in my opinion were pretty good. If we're going by strict powerlifting standards it's probably a bit iffy, your third rep I think might have been an half an inch to an inch high, I'd still give you that though. Your fourth rep was probably 2 inches high so I don't know about that one.

[davisj3537]

^Nailed it

[ardee2124]

^Nailed it

Eh, well, should I be expecting these RPE 10 sets to be perfect though? I think I hit decent depth on a regular basis when I'm not eeking out a rep from within my soul.

[ardee2124]

2/18: Bench Cycle 3 Week 1

Bench

(warmup)

150x5
175x5
195x7

Incline dumbbell press

80x7
80x6
80x5 (just that kind of crappy day)

Bent over cable flies

60x10
60x10
60x10 (my lower right pec was starting to bother me a bit, called it on chest exercises)

Skullcrushers

70x10
70x10
70x10

Cable pushdowns

100x12
100x12
100x12
100x12

Cambered bar overhead cable extensions

90x10
90x10
90x10

Facepulls

80x15
80x15
80x15
80x15

Bad day overall, no PRs on either bench or incline. Could possibly be because this is the 4th day in a row in the gym and bench is usually first: I don't know. My boy Dan3317 recommended just ditching AMRAP for bench and doing the required reps. I am seriously considering that. Progression is still being driven by the program after all even if you're not pushing the extra sets. If I'm not happy with the 3s and 1s days I will probably do that.

Because of the switchup with bench and OHP, I'll be doing squats on Saturday after taking the day off tomorrow (much needed), then starting the new "week" on Sunday with bench again and going back to normal.

[sooby]

Eh, well, should I be expecting these RPE 10 sets to be perfect though? I think I hit decent depth on a regular basis when I'm not eeking out a rep from within my soul.

It happens man, I don't think I would sweat 1 slightly above parallel rep if you don't have powerlifting goals in mind

[ardee2124]

16th session in 20 days.

2/19: Squat Cycle 3 Week 1

Squats

(warmup)

190x5
225x5
250x5 (just decided to hit the required reps and give myself a break)

RDLs

190x10
190x10
190x10

Realized the gym was closing early today so that was all I could do. It's fine, I needed rest. Tomorrow off too then Cycle 3 Week 2 starts on Sunday in the correct order.

[davisj3537]

It happens man, I don't think I would sweat 1 slightly above parallel rep if you don't have powerlifting goals in mind

This. I wouldn't sweat all my reps an inch high if I didn't care about competing. An inch is nothing...

[ardee2124]

2/22: Bench Cycle 3 Week 2

Bench press

(warmup)

160x3
185x3
210x4 (yeah that's it, just going to hit the required reps from now on)

Incline dumbbell press

80x8
80x8
80x8 (HELL YEAH)

55x12

Bent-over cable flies

50x15
50x15
60x12
60x12 (whatta pump)

Hammer strength incline press

1 pps+30 x10
1 pps+30 x9
1 pps+30 x10

Skullcrushers

75x10
75x10
75x10

Cambered bar pushdowns

100x12
100x12
100x12
100x20

Facepulls

70x10
70x10
70x10 (went light, trap was tight)

[ardee2124]

2/23: Back Cycle 3 Week 2

Bent-over rows

180x10
180x10
180x10 (time to move to 8 next time I think. Hopefully I can make it to 205 at least before I need to lower them again)

Chins

BWx12
BWx12
BWx10
BWx10 (just didn't feel that strong today)

Neutral grip pulldowns

150x10
150x9
150x8
120x17 (ditto)

Hammer strength unilateral rows

3 pps+20 x8
3 pps+10 x8
3 pps+10 x8
3 pps+10 x8 (gonna keep doing 4 sets on these, need the horizontal rowing volume)

Cable pullovers/hyperextensions

100x14/BWx12
100x14/BWx10
100x14/BWx10

Incline curls

25x10
25x10
25x10

Didn't feel entirely all that strong on some of the back movements, but all right sesh.

[ardee2124]

2/24: OHP Cycle 3 Week 2

Strict OHP

(warmup)

90x3
105x3
120x5 (match PR)

Flat dumbbell press

90x3 (I don't know what happened, lost control of one dumbbell, had to bail out of the set, really ruined the tone of my next two sets, felt weak)
90x5
90x5

Dumbbell OHP

65x5
65x5
65x5 (gonna work up to 3x8)

Lateral raises

25x15
25x15
25x15
25x15

Cambered bar pushdowns

100x15
100x15
110x15
110x15

Overhead cable extensions

80x10
90x10
100x9

Facepulls

80x15
80x15

Good sesh other than the aborted DB bench. Oh well. Tomorrow off, squat on Friday. I fly to DC for spring break on Saturday until next Thursday, hopefully I'll have access to a serviceable gym there, I'm not ready to deload yet.

I have about 2.5 months left for this semester, I think repping 100s on flat and 75s on DB OHP are reasonable goals and should result in plentiful upper body gains that will make other brahs jelly.

[ardee2124]

2/26: Squats Cycle 3 Week 2

Squats

(warmup)

205x3
225x3
265x4 (failed 5th )

Beltless paused squats

215x5
215x5
215x5

RDLs

195x10
195x10 (started using mixed grip, screw it)
195x10

Leg extensions

125x10
125x10
125x10

Leg curls

110x10
110x10
110x10

DC tomorrow. Might try and get 2-3 sessions in between Saturday-Wednesday. Could just decide to rest too. We shall see.

[sooby]

great job on the squats man, you went heavier than last time

[ardee2124]

great job on the squats man, you went heavier than last time

Eh, yeah, this is not exactly going as planned though. Maybe not enough rest, I'm not sure. Maybe I should switch back to regular 5/3/1 with 4 5/3/1 days and an optional fifth lighter day for ADHD with at least 2 off days a week?

[ardee2124]

Brahs, I was planning to go in today, but I think a deload is honestly best. It's been over a full three months. Especially after the week I've had with exams and then capped off with an awful six hour flight to get here. I slept ten hours last night and then took another three hour nap this afternoon and I'm STILL tired.

I might do a fun arm workout on Monday or Tuesday but otherwise I'll hit cycle 3 week 3 bench starting Thursday evening, giving me a full five days off.

[KrazyEyezKillah]

Looking good in here man. 2 quick 531 tips I could give:
If you don't want to do the AMRAP and just hit the required reps, I'd really recommend doing the required reps for multiple sets. I've heard Wendler recommend 5x5, 5x3, 5x1 for the top sets on each day in some cases. I find straight sets to be more beneficial ultimately as you can get in a whole lot more volume without frying yourself.
If that's too much, the other thing (which I did when doing 531 with much success) is to do your top set and then just nail a couple heavy singles after. Example: let's say bench 1 RM is 335. Your top set is 275x3, AMRAP optional. You do that and go on to hit 295x1 and 310x1. I found this is especially useful on squat and bench. Good luck mane

[ardee2124]

Looking good in here man. 2 quick 531 tips I could give:
If you don't want to do the AMRAP and just hit the required reps, I'd really recommend doing the required reps for multiple sets. I've heard Wendler recommend 5x5, 5x3, 5x1 for the top sets on each day in some cases. I find straight sets to be more beneficial ultimately as you can get in a whole lot more volume without frying yourself.
If that's too much, the other thing (which I did when doing 531 with much success) is to do your top set and then just nail a couple heavy singles after. Example: let's say bench 1 RM is 335. Your top set is 275x3, AMRAP optional. You do that and go on to hit 295x1 and 310x1. I found this is especially useful on squat and bench. Good luck mane

Thanks man, that is actually a good idea.

I am happy with AMRAP for OHP and squat, it just doesn't seem to work as well with bench, at least for me.

I think 5 top sets might be a bit much but I'll start with 3 to see how it goes.

Appreciate you following on man.

[ardee2124]

3/3: Bench Cycle 3 Week 3

Bench press

(warmup)

175x5
195x3
220x1 (more below)

Incline dumbbell press

85x6
85x5
85x5

Incline cable flies

50x10
50x10
50x10
50x10

Hammer strength incline press

1 pps+35 x10
1 pps+35 x8
1 pps+35 x8

Incline skullcrushers

80x8
80x8
80x6

Facepulls

80x15
80x12
80x12

I probably should have done a light full body today, don't think my joints were ready for all the heavy weight yet, but it's fine. Still progressing on everything, except....

Bench. I am deciding whether to take a break from 5/3/1 on bench. I will still do it for OHP and squat because it's working, but for bench I think I need more volume as of now. If you're struggling with a lift, the answer is not to do less and less of it, it should be to do more and practise the movement.

I am thinking something along the lines of 5x5 at 80% one day, 4x4 at 85 the second and 3x3 at 90. That would put me at roughly 190 5x5, 200 4x4 and 210 3x3. I have a feeling this will work better than 5/3/1, at least for now. The 220 single was easy enough today, but I'm a bodybuilder, and this present 5/3/1 setup isn't going to do much in the way of hypertrophy.

If I did that, the setup would be:

Day 1: Bench (5x5, 4x4, 3x3 rotation), chest, tris
Day 2: Back
Day 3: OHP 5/3/1, db bench, delts, tris
Day 4: Squat 5/3/1, legs, bis

I would estimate trying to run at least 3 cycles of this before thinking about switching, and if it works well, hell, I'll just stick with it.

Let me know what you guys think.

[ardee2124]

3/4: Back Cycle 3 Week 3

Barbell rows

(warmup)

185x9
185x9
185x9 (PR)

Hammer grip chinups

BWx12
BWx12
BWx12
BWx10

Neutral grip pulldowns

155x8
155x8
155x8
120x15

Hammer strength row

3 pps+10 x10
3 pps+10 x10
3 pps+10 x10
2 pps x20

Cable pullover/hyperextensions

110x10/BWx10
110x10/BWx10
110x10/BWx10

Incline curls

25x10
25x10
25x10

Hammer curl

35x10
35x10

Hanging leg raises

BWx5 (toes to bar)
BWx4 (nope)

Decline situps

BWx20
BWx15

Great session. Got a back massage earlier in the day, my entire lat-trap-shoulder complex felt like a smoothly oiled machine.

I am getting serious about abs. Next time I cut I want to have a reason to do it. The crappy part is I am usually dead after back/leg seshes, but can't do abs on bench/ohp days because I need them for rows/squats/deads. Oh well, I will make it work. Hanging leg raises are out of the question now, so I am going to focus on decline situps, Roman chair leg raises, cable crunches and regular crunches. Just keep things simple.

[sooby]

3/3: Bench Cycle 3 Week 3

Bench press

(warmup)

175x5
195x3
220x1 (more below)

Incline dumbbell press

85x6
85x5
85x5

Incline cable flies

50x10
50x10
50x10
50x10

Hammer strength incline press

1 pps+35 x10
1 pps+35 x8
1 pps+35 x8

Incline skullcrushers

80x8
80x8
80x6

Facepulls

80x15
80x12
80x12

I probably should have done a light full body today, don't think my joints were ready for all the heavy weight yet, but it's fine. Still progressing on everything, except....

Bench. I am deciding whether to take a break from 5/3/1 on bench. I will still do it for OHP and squat because it's working, but for bench I think I need more volume as of now. If you're struggling with a lift, the answer is not to do less and less of it, it should be to do more and practise the movement.

I am thinking something along the lines of 5x5 at 80% one day, 4x4 at 85 the second and 3x3 at 90. That would put me at roughly 190 5x5, 200 4x4 and 210 3x3. I have a feeling this will work better than 5/3/1, at least for now. The 220 single was easy enough today, but I'm a bodybuilder, and this present 5/3/1 setup isn't going to do much in the way of hypertrophy.

If I did that, the setup would be:

Day 1: Bench (5x5, 4x4, 3x3 rotation), chest, tris
Day 2: Back
Day 3: OHP 5/3/1, db bench, delts, tris
Day 4: Squat 5/3/1, legs, bis

I would estimate trying to run at least 3 cycles of this before thinking about switching, and if it works well, hell, I'll just stick with it.

Let me know what you guys think.

Honestly I love 5x5 with bench, I am in the same boat as you I feel like the extra volume is just really good for me. I've been doing it for the past 5 weeks and have been maintaining pretty well on my bench during my cut. I even gained a little bit. It is pretty tough but IMO well worth it in the end.

[ardee2124]

3/6: OHP Cycle 3 Week 3

Chest and tris were still kinda sore from Thursday. Taking all that time off makes the DOMs pretty bad.

Strict OHP

(warmup)

95x5
110x3
125x5 (BIG PR. 5th rep was a major grinder, took 15 seconds)

Flat dumbbell press

90x6
90x4
90x4 (like I said, was kinda sore still. Gonna give the 90s one more try and see if I can add reps, otherwise gonna go back to 85s and try and hit 3x10).

Dumbbell OHP

65x5
65x6
65x5

Lateral raises

25x16
25x16
25x16
25x16

Cambered bar pushdowns

100x20
100x20
120x20

Facepulls

70x15
70x15
70x15

Really happy with OHP.

[davisj3537]

15 second rep. Nice grind dude. I can't even imagine a rep that long. haha

[KrazyEyezKillah]

Your 5x5, 4x4 and 3x3 idea is literally exactly what I did after 5/3/1 for my lifts. And actually, I also decided on 80, 85 and 90%. That turned out to be a little too much in the beginning. If that turns out to be the case for you, you could try 78, 82, and 87%. Difference seems marginal but was just enough for me to start really hammering the reps. When doing this, I also made the final set a (very) optional AMRAP, which was fun especially on the pressing.
Good luck mane.

[ardee2124]

Your 5x5, 4x4 and 3x3 idea is literally exactly what I did after 5/3/1 for my lifts. And actually, I also decided on 80, 85 and 90%. That turned out to be a little too much in the beginning. If that turns out to be the case for you, you could try 78, 82, and 87%. Difference seems marginal but was just enough for me to start really hammering the reps. When doing this, I also made the final set a (very) optional AMRAP, which was fun especially on the pressing.
Good luck mane.

That is actually where I got the idea from haha. I will start with those numbers and see how it feels. 78-82-87 sounds like a good idea, I will switch if it is too much.

Might have to take another day or two off brahs. Had a bad sore throat all weekend, now it's progressing to a cold/fever. Don't wanna risk anything.

In which case I am in two minds about what to do when I do get in. If I'm recovering from a virus I don't know if I want to get under a 280 squat right away. Just redo the cycle?

[davisj3537]

I'm terrible at sticking to cycles in this kind of situation. I'd do whatever you felt was "right" to start the next cycle when you're ready. If that's repeating a week of the old cycle or just doing a "feeler" week...it's whatever.

[ardee2124]

I'm terrible at sticking to cycles in this kind of situation. I'd do whatever you felt was "right" to start the next cycle when you're ready. If that's repeating a week of the old cycle or just doing a "feeler" week...it's whatever.

Probably going to move on with everything else to a new cycle but redo the squat cycle. It wasn't the greatest anyway, no PRs were set, so it's ripe with opportunity.

Feeling a little better now, just crushing water and juice and taking ibuprofen. Thankfully my professors were nice enough to give me extensions on all the assignments so I'm just eating, drinking and Netflixing for today.

[ardee2124]

Edit: was gonna go in today but my body was just not co-operating. Fever and infection seem to be gone but everything felt like lead. Decided to err on the side of caution and take it day by day. Soon...

[ardee2124]

3/13: Bench

Bench

(warmup)

185x5
185x5
185x5
185x5
185x5

Incline dumbbell press

75x8
75x7
75x3 (misgrooved, lost control, eff it)

Cable flies

50x10
50x10
50x8

Skullcrushers

75x10
75x10
75x10

Facepulls

80x10
80x10
80x10

First sesh back, took it easy.

[ardee2124]

3/15: Back

Barbell rows

185x10
185x10
185x10 (finally)

Hammer grip chins

BWx12
BWx10
BWx10
BWx10 (realized it's hard to progress on chins when I'm overloading my back more by progressing on barbell rows first)

T-Bar rows (PWO)

75x10
100x10
125x8
150x5 (was tired by this point. Probably have 180+ for reps fresh)

Neutral grip pulldowns

160x8
140x10
140x10

Unilateral hammer strength rows

2 pps x22
2 pps + 25 x15
2 pps + 35 x15

Cable pullovers

110x10
110x10
110x8

That was fun. Always love training back more than anything. Noticing some real changes in my back, all the rowing has helped my upper back/traps fill in to match the lats.

Unfortunately back is the only thing I am happy with right now. After some thought I'm going to be training with geneswest again for some time. His program for me is high frequency on squat and bench, both of which I need to progress on. So, back to basics for now. That starts on Friday, so I'm just doing some fluff stuff until then to get myself back into the swing of things.