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  1. #4471
    Because Kaz NorthStrong's Avatar
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    BW 202.2

    5/3/1 C1W1 Bench

    Bench

    165x3
    190x3
    210x12

    Close Grip

    165x5x5

    Assistance

    Chins - 12, 6, 6
    Dips - 15, 12, 10

    Conditioning

    Prowler - 145 x10 emom

    Commentary

    Good session today, happy with the top set for bench, fairly decent really. Might have had 1 more rep. Pushing all sets of accessory work to failure, makes things much harder than just half assing it as I've done basically my whole time training. Putting in hard work on the main lift, and 2 quality assistance lifts and that's it. Shoulder felt a bit rough on the close grips from bjj yesterday, but wasn't too bad. Was all kimura stuff yesterday, on my bad shoulder lol.

    Conditioning was rough, legs were very sore from Monday but got the 10 pushes done.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  2. #4472
    Because Kaz NorthStrong's Avatar
    Join Date: Jun 2013
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    BW idk - was running late this morning, didn't get to weigh in

    5/3/1 C1W1 OHP/DL

    Press

    95x3
    110x3
    120x12

    95x5x5

    Deadlift

    210x3
    240x3
    270x12

    Barbell Row

    180x5x5

    Conditioning

    Prowler - 145 x10 emom

    Commentary

    Decent day, happy enough with the press and deadlift sets. Trying to figure out good weights to use for barbell rows, since i'm using them as DL backoff work. I used 60% of my DL TM today. I'll probably adjust things as I go along.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  3. #4473
    Because Kaz NorthStrong's Avatar
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    (done Monday, the 18th)

    BW 200.9

    5/3/1 C1W2 Squat

    Squat

    185x5
    210x5
    240x5

    185x5x5

    Assistance

    GHR - 5x10
    Sit Ups - 5x10 x10lb plate

    Conditioning

    Prowler - 145lb x8 emom

    Commentary

    Solid day, it's an easy week this week, just 5s week, minimum reps.
    Last edited by NorthStrong; 11-20-2019 at 09:12 AM.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  4. #4474
    Because Kaz NorthStrong's Avatar
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    BW 200.3

    5/3/1 C1W2

    Bench

    155x5
    175x5
    200x5
    155x5x5

    Assistance

    Chins - 10, 5, 6
    Dips - 16, 13, 10

    DB Curls - 30s x12, 10
    Decline DB Extensions - 20s x20

    Conditioning

    Prowler - 145 x8 emom (rough today)

    Commentary

    Solid day. Just easy work on the main lifts this week, assistance I'm still trying to figure out exactly what to do, in terms of sets and progressions etc. DB extensions were good, I'm trying to push my triceps work a bit since I think it will help with my elbow pain (which is not bad at all now).
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  5. #4475
    Because Kaz NorthStrong's Avatar
    Join Date: Jun 2013
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    Done Friday

    5/3/1 C1W2 OHP/DL

    Press

    90x5
    100x5
    115x5
    90x5x5

    Deadlift

    195x5
    225x5
    255x5

    Assistance

    Barbell Rows - 165x5x5

    Conditioning

    None

    Commentary

    Had to skip conditioning due to a toe injury. Sprained toe from BJJ thursday. As I write this on Monday though, it's much better.

    Decent day. Need to get some liquid chalk for this crap gym. Although for amrap sets I'll use my straps anyway.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  6. #4476
    Because Kaz NorthStrong's Avatar
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    BW 203.6

    5/3/1 C1W3 Squat

    Squat

    210x5
    240x3
    265x15

    210x5x3

    Assistance

    Leg Curls - 2x10x80lb

    Conditioning

    None again, giving toe some extra rest.

    Commentary

    Decent day given the circumstances. Felt like crap for the last few days, with a cold or sinus infection or something. It's been years since I've been sick at all, and it's definitely no fun. I'm guessing I got it from the gym. Training in a garage confirmed healthier.

    Felt crappy enough that I just pushed the top set fairly hard (had more in tank), but only did 3 backoff sets instead of 5, and just did 2 sets of leg curls then left. The squats were good enough I guess. Set the pins a touch too high, so I was still hitting depth no problem but was a bit apprehensive with my descents because of the proximity of the safeties. Ended up getting no real rebound and had to muscle through, and probably used too much lower back. Also forgot my knee sleeves today. Either way though, for high bar no belt, 265 is not bad for 15 while sick.
    Last edited by NorthStrong; 11-25-2019 at 08:38 PM.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  7. #4477
    Because Kaz NorthStrong's Avatar
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    NorthStrong is offline
    BW 202.9

    5/3/1 C1W3 Bench

    Bench

    175x5
    200x3
    225x9

    175x10

    Assistance

    DB Inclines - 60s x10x3
    Pulldowns - 140 x10x3

    DB Curls - 25x10, 35x12
    Decline DB Exts - 10 x10, 25s (i think) x20

    Commentary

    Still sick, and not feeling well. Goal was 9 reps for the bench, and I got 9. Last time I hit 225 I got 8.

    Changed up the assistance slightly. My buddy I'm training with is brand new, so he just wasn't getting enough reps in with the chins and dips.

    Toe almost better, but still decided not to push the sled. Can't breathe today anyway, so that's fine.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  8. #4478
    Because Kaz NorthStrong's Avatar
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    BW 204.3 still sick

    5/3/1 C1W3 OHP/DL

    Press

    100x5
    115x3
    130x10

    100x5,5,8

    Deadlift

    225x5
    255x3
    285x12

    Assistance

    Bent Rows - 195x1. 135x10, 8.

    Conditioning

    5 min elliptical.

    Commentary

    Still stick. No real head pressure, and throat is fine but just unreal amount of mucus right now. Hoping I don't need to go get antibiotics, but I might. We'll see. Definitely is getting better though.

    And since I can't breathe well, and the toe is still somewhat tough and go, I decided to just do abit of elliptical at the end of the workout. I'll start pushing the prowler/sled again next week/cycle.

    And an update on programming, I'm not going to do the leader/anchor paradigm for now. I'm enjoying, and having good success with the 3/5/1, plus FSL. So I will carry on with that until it starts stalling. I may add some singles at some point, but probably not for now. 3s and 1s week are amraps, and 5s week is minimum reps. Already a few cycles in to 5/3/1, and my training maxes are already up quite a bit since beginning, but I will see how many morecycles I can go. Anyway feeling good about training and really just happy with the setup.

    Dropping the barbell rows next cycle. I might do a couple sets of DL backoffs. Originally I intended to do the barbell rows as my deadlift backoffs, but I'm not really liking them too much. Was going to do 195x5x5 today but just the single was rough, so just did 2 lighter sets. Lower back is very fatigued by the time I get there. So I think I'm going to start to do DB/Kroc rows instead. Since I need to work on grip right now anyway. Pulling all my amrap DL sets with straps, everything else just DoH. ****ty bars and no chalk. Bringing liquid chalk in now though. So I think that will work better.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  9. #4479
    Registered User Filmbuff81's Avatar
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    Looks like you’ve overcome some ****ty injuries the last few years to get back on track.

    Nice work.
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  10. #4480
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    Looks like you’ve overcome some ****ty injuries the last few years to get back on track.

    Nice work.
    Yeah nothing serious, worst was the low back stuff last year, but definitely a bad string of nasty little things, then training getting ditched as a priority during the ATC training for a while didn't help. But lifting is going great now. You getting back to lifting or have you been lifting consistently?
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  11. #4481
    Registered User Filmbuff81's Avatar
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    Filmbuff81 is offline
    Originally Posted by NorthStrong View Post
    Yeah nothing serious, worst was the low back stuff last year, but definitely a bad string of nasty little things, then training getting ditched as a priority during the ATC training for a while didn't help. But lifting is going great now. You getting back to lifting or have you been lifting consistently?
    I’ve been at it fairly consistently for the last 2 years.

    Hit my real groove about 6-7 moths ago.

    Prior to that it was basically Unfukking myself from the past few years.

    Decided to half heartedly start posting on here now and then lol.
    Last edited by Filmbuff81; 12-01-2019 at 11:18 PM. Reason: Typo
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  12. #4482
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    I’ve been at it fairly consistently for the last 2 years.

    Hit my real groove about 6-7 moths ago.

    Prior to that it was basically I filling myself from the past few years.

    Decided to half heartedly start posting on here now and then lol.
    Get a log goin man. Need some more OGs posting on here lol.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  13. #4483
    Registered User Filmbuff81's Avatar
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    Filmbuff81 is offline
    Here you go.

    I need to login one day on my laptop so I can actually make a signature with a link to it.

    https://forum.bodybuilding.com/showt...61&pagenumber=
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  14. #4484
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    Here you go.

    I need to login one day on my laptop so I can actually make a signature with a link to it.

    https://forum.bodybuilding.com/showt...61&pagenumber=
    Good stuff just popped in there. I can't remember now did you ever end up doing any PL meets or nah
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  15. #4485
    Because Kaz NorthStrong's Avatar
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    BW 201.3 pretty good.

    5/3/1 C2W1 Squat

    Squat

    205x3
    230x3
    260x20

    205x8x3

    Assistance

    GHR - 3x10
    Sit Up - 3x10x10lb

    Conditioning

    Prowler - 45lb x10 emom

    Commentary

    Great session. Squats were super smooth. Definitely had another 5-10 reps in me but have a cap of 20 for the amraps.

    Awesome session, super hard work. Reducing the prowler weight for now since i'm not trying to push the conditioning that hard.
    YouTube: http://www.youtube.com/user/NorthStrongSC

    Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583

    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  16. #4486
    Registered User Filmbuff81's Avatar
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    All these 20 rep sets are crazy. legs must be blowing up lol.

    I never did a PL. body just kept breaking down and I had 2 concussions in a 3 months span.

    But I’ve got some ideas for when I’m 40.

    Maybe do a BB show and then eat up into a PL lol.

    We will see once I get super lean over the next 6 months and see where I’m at physically.
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    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    All these 20 rep sets are crazy. legs must be blowing up lol.

    I never did a PL. body just kept breaking down and I had 2 concussions in a 3 months span.

    But I’ve got some ideas for when I’m 40.

    Maybe do a BB show and then eat up into a PL lol.

    We will see once I get super lean over the next 6 months and see where I’m at physically.
    I mean they'd be blowing up if I was eating enough probably lol. I just want to build my strength back up a bit, at a lower BW. Ideally I'll hit a PL meet in late spring or so. Most likely 205 but who knows maybe 183.

    RE: all your stuff, just posted in your log, need some catching up.
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    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  18. #4488
    Registered User Filmbuff81's Avatar
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    Originally Posted by NorthStrong View Post
    I mean they'd be blowing up if I was eating enough probably lol. I just want to build my strength back up a bit, at a lower BW. Ideally I'll hit a PL meet in late spring or so. Most likely 205 but who knows maybe 183.

    RE: all your stuff, just posted in your log, need some catching up.
    You can still build muscle even in a deficit, but yeah it’s tougher lol.

    That’s what I’ve basically spent 2 years doing with the last 6 as more of a slow recomp.
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  19. #4489
    Because Kaz NorthStrong's Avatar
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    BW 200.6 good, creeping closer to my short term goal weight of 195.

    5/3/1 C2W1 Bench

    Bench

    170x3
    190x3
    215x8 meh

    170x8x5

    Assistance

    Chins - 5x5
    ss
    Dips - 10, 8, 6, 6, 6

    DB Curls - 35sx12
    Decline DB Ext - 25sx15

    Conditioning

    Prowler - 45lb x10 emom

    Commentary

    Ok day today, went to gym earlier than usual with a bit less food and just wasn't feeling great. Probably from pushing hard both last week, and Monday, and still being a bit sick (somehow).
    Other than this week, there are no 2 hard weeks in a row so it is reasonable to expect a bit of a performance drop. I could have hit 10 reps most likely, however I was set up too far back on the bench so I hit the hooks which made me want to push the bar forward etc etc so just racked it. Assistance was decent, dips were way down due to the high volume of backoff work for bench. Chins were ok. I'm going to try to progress the reps and so on on the assistance but I'm not going to bother planning the progression, it's too unpredictable depending on the week and how hard the main lift was. Prowler was good.

    Originally Posted by Filmbuff81 View Post
    You can still build muscle even in a deficit, but yeah it’s tougher lol.

    That’s what I’ve basically spent 2 years doing with the last 6 as more of a slow recomp.
    Somewhat possible yeah but probably unlikely in my case at least.
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    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  20. #4490
    Registered User Filmbuff81's Avatar
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    solid workout.

    I imagine you’ll start feeling better this coming week and into next.

    Some bad colds this winter. I’ve had 2 just wipe me out.

    I hate when I hit the damn hooks. I get so annoyed at myself lol.
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    Because Kaz NorthStrong's Avatar
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    BW 200.9

    5/3/1 C2W1 OHP/DL

    Press

    100x3
    110x3
    125x10
    100x8x3
    100x5x2

    Deadlift

    215x3
    250x3
    280x10

    Assistance

    DB Row - 75x15x2

    Conditioning

    Prowler - 1 plate x10emom

    Commentary

    Solid workout. Felt very tired today, but was happy enough with the numbers I got. Could've pushed the top set a touch more on DL. Had a weird ab thing during one of the OHP reps which is why sets reduced to 5 for the last 2 backoffs.

    DB rows are weak as **** right now, and much harder than I remember. It's been a long time since I've trained them hard, or at all.

    Originally Posted by Filmbuff81 View Post
    solid workout.

    I imagine you’ll start feeling better this coming week and into next.

    Some bad colds this winter. I’ve had 2 just wipe me out.

    I hate when I hit the damn hooks. I get so annoyed at myself lol.
    Yeah pretty much like 95% health now, feeling fine. Just the odd tingle in throat and a bit of phlegm.
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    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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    Because Kaz NorthStrong's Avatar
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    BW 202.6 not bad considering the weekend feasting

    5/3/1 C2W2 Squat

    Squat

    190x5
    220x5
    245x5
    190x5x5

    Assistance

    GHR - 11, 10, 10
    Sit Up - 10lb x 11, 10, 10

    Conditioning

    Sled - 2 plates, x8 emom

    Commentary

    Good session, happy to be on my 5s week now after 2 hard weeks. All easy work.
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    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  23. #4493
    Because Kaz NorthStrong's Avatar
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    BW 204.1 bad

    5/3/1 C2W2 Bench

    Bench

    155x5
    180x5
    205x5
    155x5x5

    Assistance

    Chins - 1x6, 4x5
    Dips - 3x10
    Decline DB Ext - 15x20, 25s x15 (I think)
    DB Curls - 25x20, 35x12 (I think)

    Conditioning

    Prowler - 1 plate x 8 emom

    Commentary

    Fat weigh in, good session. Happy it was a 5 week min rep day, as I was kinda tired and not feeling tremendous.
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