5/3/1 go!

[HARRYBEAST]

I recorded a set of 3 for my 5th and final round last week I think. But it's lost within these pages haha. I'll record another one when I go to the gym later.

Thanks that is much better than me having to look for it

[MKW]

After a week of slacking I pounded back a scoop of ergo-pump, threw another scoop in my water bottle and then went on my merry way.

Some stretching and warming up with the bar.

4 Rounds

Power clean x5/5/5/3
Push Press x5/5/5/3
Front Squat x5/5/3/3
RDL x 5/5/5/3
BB Row x5/5/5/3

I did 3-5 chinups/pullups after each round after a 30 second breather.

Last Round I did 3 simply because my whole body was shaking. I also reversed front squat and push press and I think I'll do that going forward.

Recorded the last set and I'll post it shortly.

Finished off with Good Mornings 95lbs 2x5

Today's Ergo-Pump rating = 11/10. Today I'm going all the way to 11 like spinal tap. Even though I thought I was gonna puke and pass out I managed to get through it.

Dere

[WHT_LIGHTNING]

holy cardio!!!!!!

[Filmbuff81]

holy cardio!!!!!!

haha that was the easy going one with 3 reps per movement.

[Filmbuff81]

Dere

thanks buuuuuuuuudy

[erebus197]

Your comment on the reps made me lol.

Now stop being lazy:P You're turning into me!

[Filmbuff81]

Your comment on the reps made me lol.

Now stop being lazy:P You're turning into me!

I'll be hitting up the gym wed/thurs/fri

Then out of town for a couple days for thanksgiving, but I'll probably do insanity once or twice while I am away

[HARRYBEAST]

I need to learn some more Olympic lifts. That does look fun though. Maybe if I lowered the weight and made it a conditioning workout

[Filmbuff81]

I need to learn some more Olympic lifts. That does look fun though. Maybe if I lowered the weight and made it a conditioning workout

I use it mainly as a conditioning workout. You just need to pick a weight that makes you question why you're doing it and then you're good to go haha.

I'll post today's workout later on including a video most likely of me cursing the complex.

[Filmbuff81]

Should have known my extra sleep and lack of motivation was tied to getting run down.

Can feel strep or something coming on. Anytime I start sleeping copious amounts my body is trying to fight something.

So tonight I did squats and that's it.

135x5
185x5
225x5
255x5
275x5
295x5

Form felt funny, so I cut the set short. Sure enough watching it back I was allowing the last 2-3 reps drift forward.

I might use this brief reset in weight to squat in some flat shoes again for a while and see if I can maybe squat low bar. Or at least force myself to keep the bar travel more vertical.

[simp3204]

If you are feeling foggy after training, try downing a drink with a decent amount of sugar. It should wake your brain up and make you feel at least a little normal.

[Filmbuff81]

If you are feeling foggy after training, try downing a drink with a decent amount of sugar. It should wake your brain up and make you feel at least a little normal.

I pounded back an emergen-c and a coke shortly after. It definitely helped a bit, but I'll try to make sure to do that for whatever I end up doing tonight.

Another emergen-c this morning and 2 extra strength advil seem to be keeping my throat not as swollen. Thankfully my massive headache has subsided too.

I've been adjusting diet, trying to remove sugar, and most grains other than rice, and so I think it's making it difficult for me to hit a proper amount of calories. I might just have to eat really dirty on heavy workout days and then normal the remaining days.

[hiimnotcool]

Haven't read your log for awhile. Sucks about the lack of motivation lately. I sort of had to fight through that the last month as well only being able to train upper body and all. Hopefully you bounce back soon!

[Filmbuff81]

Haven't read your log for awhile. Sucks about the lack of motivation lately. I sort of had to fight through that the last month as well only being able to train upper body and all. Hopefully you bounce back soon!

Thanks. It's slowly coming around. Visiting my wife's family for thanksgiving, so no weights this weekend, but I did insanity yesterday with my brother-in-law.

So at least I am still getting some form of conditioning in. I felt hilariously weak on pushups since I have neglected any form of bench press for the past 1 1/2 months.

I'll be back on track weight wise next week.

[Saintsqc]

I'll be back on track weight wise next week.

[Filmbuff81]

1 Scoop ergo pump upon waking up. And about 1/2 a scoop during my workout thanks to my damn water bottle busting open in my bag on the way to the gym >(

Complex warmup with the bar along with some overhead squats.


Squat
135x5
185x5
225 5x10

Squatted in my pumas today and kept my bar bath a lot more vertical. Lost balance at one point on the way up, trying to come up a little too explosively haha.

OHP
Cleaned the first rep into position

95x10,8,8,6 Over estimated the weight a bit. Oh well lost a tiny bit of pressing strength but it'll be back.

Deadlift
135x5
225 5x5

By the time these were done I had a massive lower back pump that took about 1/2 an hour to go away. It was already pumped after squats and then these sent it into overdrive.

Today's ergo-pump rating 20/10 Holy Volume and Pump Batman

Happy I managed to get my ass out of bed this morning. I slept in a tiny bit so I had to cut the deads to 5x5, but probably a smart plan anyway haha. I also couldn't do a couple of other planned accessories, but on these 5x10 days I think I might not other anyway just due to time.

The above workout is my old routine I was doing between December-February prior to mexico, but a little smarter version of it.

I was done all of that in about 1:15 including the warmup.

[HARRYBEAST]

1 Scoop ergo pump upon waking up. And about 1/2 a scoop during my workout thanks to my damn water bottle busting open in my bag on the way to the gym >(

Complex warmup with the bar along with some overhead squats.


Squat
135x5
185x5
225 5x10

Squatted in my pumas today and kept my bar bath a lot more vertical. Lost balance at one point on the way up, trying to come up a little too explosively haha.

OHP
Cleaned the first rep into position

95x10,8,8,6 Over estimated the weight a bit. Oh well lost a tiny bit of pressing strength but it'll be back.

Deadlift
135x5
225 5x5

By the time these were done I had a massive lower back pump that took about 1/2 an hour to go away. It was already pumped after squats and then these sent it into overdrive.

Today's ergo-pump rating 20/10 Holy Volume and Pump Batman

Happy I managed to get my ass out of bed this morning. I slept in a tiny bit so I had to cut the deads to 5x5, but probably a smart plan anyway haha. I also couldn't do a couple of other planned accessories, but on these 5x10 days I think I might not other anyway just due to time.

The above workout is my old routine I was doing between December-February prior to mexico, but a little smarter version of it.

I was done all of that in about 1:15 including the warmup.

Are you running a program here?

[Saintsqc]

Nice volume!

Was it easy?

[Filmbuff81]

Are you running a program here?

Yeah it's basically a volume/intensification routine similar to Korte's 3x3, but I am basically just going to run the volume/loading aspect for an extended period of time and add 5-10lbs to my top sets at the end of the month.

A friend and his trainer buddies created it, but their original incarnation is stupid, so I'm just taking the barebones basics off it and fitting it to work for me.

The original version they have people squatting and deadlifting 5 days a week which is just dumb really. Unless you sleep 13hrs a day and eating 10k calories you'll get broken in half.

I got sick twice trying to run it that way after 2 weeks. So I'm only doing 3 days a week squat/press/Deadlift and I'm only going to cycle certain %'s.

Off days will be light complexes for recovery and conditioning along with maybe some jump rope and stretching.

Some of the days I'll be adding in pushups, and/or Pulldowns or chin/pullups.

That accessory work will get added most likely at the end of the week.

So each week it's gonna look like

65% 5-6x8-10
75% 4-5x5-7
85% 3-4x3

Rinse and repeat each week.

85% is as high as I'll go and like on sheiko I will regulate +- 5% based on how heavy things feel.

If it feels heavy then I'll drop a combo of %, reps, and sets to allow for some extra recovery.

[Filmbuff81]

Nice volume!

Was it easy?

Toughest part was banging out OHP and Deadlifts in about 40 minutes total, because I was short on time.

Squats were easy and overall today was more of a pump than anything.

Next couple workouts will be a bit tougher though.

[Saintsqc]

So each week it's gonna look like

65% 5-6x8-10
75% 4-5x5-7
85% 3-4x3

Rinse and repeat each week.

85% is as high as I'll go and like on sheiko I will regulate +- 5% based on how heavy things feel.

If it feels heavy then I'll drop a combo of %, reps, and sets to allow for some extra recovery.

That is a smart programming.

225x5x10 easy...damn I will catch on you...sometime!

[Filmbuff81]

That is a smart programming.

225x5x10 easy...damn I will catch on you...sometime!

ahaha well easy is a relative term. Some people throw 4 plates around like that.

I was definitely tired during the sets, but at no point did I think I wouldn't be able to finish them.

we'll see what tune I am singing in a couple weeks haha.

But the goal is for everything to be finished very quickly by the time the month is over and I have increased work capacity. Then add a little weight and start over, but hopefully still finishing in a relatively quick amount of time.

[WHT_LIGHTNING]

lotsa volume

nice

[Filmbuff81]

lotsa volume

nice

Figured I'd better come back with a vengeance after this little hiatus of mine.

[simp3204]

An entire workout in 40 minutes? I don't even. It takes me about 35-45 minutes just to get to my gym.

Inb4 lightning talks shiat about lifting in his garage.

[Filmbuff81]

An entire workout in 40 minutes? I don't even. It takes me about 35-45 minutes just to get to my gym.

Inb4 lightning talks shiat about lifting in his garage.

haha well 40 minutes for OHP and Deads. Total workout time was 1:15 including warmup and squats. My goal is to keep it in this range or quicker.

And one day I will have a garage gym, but that is a few years away before I can buy a place. Even then who knows. But jealous I am.


edit: also the ymca I go to is right across the street from me, so I am definitely lucky in that sense, which also makes me angry when I don't go for an extended period of time. IT'S RIGHT OUTSIDE MY APARTMENT AAAAARRRGGGGH.

[hiimnotcool]

Nice work. Haha I know all about those vicious back pumps from deadlifts. I had those yesterday and it's ridiculous.

Oh, and I hit a fairly easy 405 deadlift today even after doing 3's week for deadlifts and 5x8 squatting yesterday. I guess the time off helped haha

[jason1903]

Are you running a program here?

This week he is.

[Filmbuff81]

This week he is.

Lol hey 1/2 a year was pretty good for me

[Filmbuff81]

Nice work. Haha I know all about those vicious back pumps from deadlifts. I had those yesterday and it's ridiculous.

Oh, and I hit a fairly easy 405 deadlift today even after doing 3's week for deadlifts and 5x8 squatting yesterday. I guess the time off helped haha

Nice! Awesome job after slogging away with your knee injury