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  1. #4501
    Because Kaz NorthStrong's Avatar
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    BW 200.2 still solid

    5/3/1 C2 Deload Bench

    Bench

    95x5
    135x5
    155x5

    Assistance

    Chins - 10, 8, 6, 6, 6
    Dips - 15, 8, 6

    Commentary

    Another beautiful session. Deloading when you actually feel the need to is wonderful.
    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. #4502
    Registered User Filmbuff81's Avatar
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    Originally Posted by NorthStrong View Post
    BW 200.2 still solid

    5/3/1 C2 Deload Bench

    Bench

    95x5
    135x5
    155x5

    Assistance

    Chins - 10, 8, 6, 6, 6
    Dips - 15, 8, 6

    Commentary

    Another beautiful session. Deloading when you actually feel the need to is wonderful.
    My younger self hated deloads lol, but the wiser me definitely appreciates them especially when you need them like you mention.
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  3. #4503
    Because Kaz NorthStrong's Avatar
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    BW 204.0 after a lot of feasting

    5/3/1 C2 Deload OHP/DL

    Press

    65x5
    80x5
    95x5

    Deadlift

    135x5
    185x5
    205x5

    Assistance

    Chest Supported Row - 1 plate x10x3

    Commentary

    Another nice workout. Starting my next cycle Saturday (tomorrow) instead of Monday as I'm travelling back to my old university gym with a good lifting buddy from university to meet up with some others for a workout and some food after.

    Originally Posted by Filmbuff81 View Post
    My younger self hated deloads lol, but the wiser me definitely appreciates them especially when you need them like you mention.
    For sure, after 6 weeks of pushing hard, (well, 4 of the 6) it's definitely nice for the mental break to make me hungry and excited for the next training cycle, as well as giving my joints a rest. The 3/5/1 strucutre somewhat has a deload in the middle of each 3wk cycle, which allows me to make it through 2 cycles of it, which is 6 weeks, but after that I definitely feel the deload is needed. Wish that I had structured things better when I was younger too, but I'm still young.
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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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  4. #4504
    Registered User Filmbuff81's Avatar
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    Originally Posted by NorthStrong View Post
    BW 204.0 after a lot of feasting

    5/3/1 C2 Deload OHP/DL

    Press

    65x5
    80x5
    95x5

    Deadlift

    135x5
    185x5
    205x5

    Assistance

    Chest Supported Row - 1 plate x10x3

    Commentary

    Another nice workout. Starting my next cycle Saturday (tomorrow) instead of Monday as I'm travelling back to my old university gym with a good lifting buddy from university to meet up with some others for a workout and some food after.



    For sure, after 6 weeks of pushing hard, (well, 4 of the 6) it's definitely nice for the mental break to make me hungry and excited for the next training cycle, as well as giving my joints a rest. The 3/5/1 strucutre somewhat has a deload in the middle of each 3wk cycle, which allows me to make it through 2 cycles of it, which is 6 weeks, but after that I definitely feel the deload is needed. Wish that I had structured things better when I was younger too, but I'm still young.
    Haha yeah you learned your lesson much sooner.

    3/5/1 is great, was my favourite way of running it for most versions.
    Last edited by Filmbuff81; 12-28-2019 at 02:42 PM.
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  5. #4505
    Because Kaz NorthStrong's Avatar
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    BW 207.0 lmao (up 7lb in 3 days)

    5/3/1 C3W1 Squat

    210x3
    240x3
    270x3
    285x3
    300x1
    315x3
    330x1

    210x8x2

    Assistance

    GHR - 3x8ish?
    Kneeling Cable Crunch thing - stack x20x1

    Conditioning

    Not much, played a bunch of ping pong.
    edit - today (Monday) did 10 prowler pushes x1plate emom to get in the conditioning work I missed. BW was 207.1 today. time for training, cardio, diet etc to get back on track. Goal is 190lb for start of April. Likely going south for vacation then.

    Commentary

    This session was done in Fredericton, back here with a few buddies for a quick get together, lift and eat. Anyway definitely sub optimal conditions for lifting as I hadn't eaten much prior, and have eaten nothing but garbage for 3 days then was a bit underslept and drove for 3 hours before this session lol. So expectations were extremely low, but I was fairly happy with how it went. Heaviest I've squatted in over a year I think. Still high bar no belt which makes things rough.

    This cycle will be minimum reps, no amraps, but then doing "joker" sets afterwards. Then backoff sets same as last 2 cycles. Need to feel a bit of heavier weight, as doing 275x20 seems much easier in my head then doign 365x1 would be. High bar beltless is and always has been a very weak and awkward variation for me.

    Originally Posted by Filmbuff81 View Post
    Haha yeah you learned your lesson much sooner.

    3/5/1 is great, was my favourite way of running it for most versions.
    Definitely sticking with it for a while. By far the best setup I've had in a while.
    Last edited by NorthStrong; 12-30-2019 at 08:59 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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  6. #4506
    Because Kaz NorthStrong's Avatar
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    BW 208.3

    5/3/1 C3W1 Bench

    Bench

    170x3
    195x3
    220x3
    235x3
    245x3
    170x8x3

    Assistance

    Chins - 8, 8, 6, 5, 5
    Dips - 10, 8, 7
    DB Curls - 30s x10x2, 20sx20
    Decline DB Ext - 10s x20x2

    Conditioning

    Prowler - 1 plate x 10 emom

    Commentary

    Fairly terrible session overall, but to be expected after the horrible nutrition and sleep and schedule of the last few days, and after a very light deload week, the first week back always feels a bit meh.
    Last edited by NorthStrong; 01-03-2020 at 02:40 PM.
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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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  7. #4507
    Because Kaz NorthStrong's Avatar
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    BW 205.9

    5/3/1 C3W1 OHP/DL

    Press

    100x3
    115x3
    130x3
    140x3
    145x3
    150x3

    100x8x2, 7x1

    Deadlift

    225x3
    255x3
    290x3
    305x3

    225x10 (stiff legs)

    Assistance

    DB Rows - 50 x20x3
    Rear Delt Raise - 10s x20x2
    Hammer Curls - 30s x20, 15

    Commentary

    Some slight changes to the program starting today. Finding the prowler/sled work is just beating up my ankles a bit too much, so I'm ditching that for now. I am still doing liss everyday, upping it to 30 mins per day from 20.

    Joker sets today were good for press, happy I got 3 extra sets in. Deadlifts felt alright. Back is not 100% right now but it's also not bad. Only managed 1 joker/work up set after my 3 main sets. I probably had another one in me but decided to play it conservative. It is crazy how much I suck at lifting, both in general, but especially with no belt.

    I think the 3 sets of deadlift, and only 1 real hard-ish set per work are probably not enough, so I decided to add in a little bit of stiff legs for backoff work. Probably just 1-3 sets max, and I'll probably just use FSL weight.

    Decent day, and BW should continue to decrease pretty steadily as my life is back to normal now without holiday stuff happening every day, and I'm back to work on a new job starting Monday so I'll be on a really steady schedule as well. Looking forward to it.

    edit - really refocusing on fat loss for now. If my lifts tank a bit, they tank a bit. I'll be training as hard as I can, but I just need to finish this goal so I can move on and start trying to gain a small bit of weight and get stronger. Goal is 190 for beginning of April. And 185 for the end goal.
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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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  8. #4508
    Because Kaz NorthStrong's Avatar
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    BW 201.8 much better

    5/3/1 C3W2 Squat

    Squat

    195x5
    225x5
    255x5
    195x8x4

    Assistance

    GHR - bw x10x3
    GHR Sit Up - 10lb x10x3

    Commentary

    Was debating adding a bit more to this day, but don't think I will just yet. Don't want to just add stuff for the sake of adding things.

    Still getting in the daily cardio, back to BJJ tomorrow.
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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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  9. #4509
    Because Kaz NorthStrong's Avatar
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    BW 200.4 serious momentum going now

    5/3/1 C3W2 Bench

    Bench

    160x5
    185x5
    210x5
    160x8x5

    Assistance

    Chins - 10, 8, 5, 5, 3
    Dips - 15, 7, 6

    DB Curls - 25s x15x2

    Commentary

    Great session. Bit banged up from BJJ yesterday, hopefully tomorrow is a little easier on me so I'm good for deadlifting and OHP on Friday.

    Happy with the session, bench felt decent, just light today though. Bodyweight is goign great, should be sub 200 very soon.
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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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  10. #4510
    Registered User Filmbuff81's Avatar
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    I wish I could do that many chins lol.

    Need to drop my weight some more.
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  11. #4511
    Because Kaz NorthStrong's Avatar
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    BW 201.4

    5/3/1 C3W2 OHP/DL

    Press

    95x5
    110x5
    125x5
    95x8x5

    Deadlift

    210x5
    240x5
    270x5
    210x12 (sldl)

    Assistance

    DB Row - 55s x20x2, 15
    Rear Delt Raise - 12.5s x20x2
    Hammer Curls - 25s x20, 30s x15

    Commentary


    First week of work at the new job in the books. Settling in nicely and getting back on a regular schedule. Lifting was decent today, really looking forward to the heavy week next week.

    Originally Posted by Filmbuff81 View Post
    I wish I could do that many chins lol.

    Need to drop my weight some more.
    Get it down there bruh
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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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  12. #4512
    Registered User Filmbuff81's Avatar
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    Soon you’ll be ready for next season of ultimate fighter.
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  13. #4513
    Because Kaz NorthStrong's Avatar
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    Done yesterday

    BW 203.1 i think

    5/3/1 C3W3 Squat

    Squat

    225x5
    255x3
    285x1
    300x1
    315x1
    330x1
    345x2 (belted)
    285x10

    Assistance

    GHR - 3x10
    Sit Up - 3x10

    Commentary

    Ok day, "heavy" weights just feel so crushing since I'm really out of practice with them. Gonna start training with a belt again I think. Making a couple adjustments for next cycle. BJJ was fun tonight (tue).


    Originally Posted by Filmbuff81 View Post
    Soon you’ll be ready for next season of ultimate fighter.
    Still off the air for now lol. Latest seasons were very meh, early ones were awesome though.
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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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  14. #4514
    Because Kaz NorthStrong's Avatar
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    BW 202.3

    5/3/1 C3W3 Bench

    Bench

    185x5
    210x3
    235x1
    245x1
    255x1
    265x1
    275x1

    225x8

    Assistance

    Chins - 10, 8, 6, 6, 6

    Commentary

    Good day today. I ended up doing 265 and 275 rather than just 270x1 for the final work up set. Backoff was good too.
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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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  15. #4515
    Registered User Filmbuff81's Avatar
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    Nice job on bench.

    I thought it was still on? Too bad.

    Time for Canadian version lol
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  16. #4516
    Because Kaz NorthStrong's Avatar
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    BW 200.6

    5/3/1 C3W3 OHP/DL

    Press

    110x5
    125x3
    140x1
    145x1
    155x1
    160x1

    Deadlift

    240x5
    270x3
    305x1
    320x1
    335x1

    Commentary

    That's it for today, was super exhausted going into today's session. Skipped all backoffs and assistance, just wiped out. Had very little strength to lift with either, hence the low numbers for the singles.

    Got a few adjustments to make for next cycle. Deloading next week.

    Originally Posted by Filmbuff81 View Post
    Nice job on bench.

    I thought it was still on? Too bad.

    Time for Canadian version lol
    I mean, the UFC itsself is still going strong, but not TUF. Dana has a new show though, the Dana White Contender Series. Haven't watched really any of that though.
    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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  17. #4517
    Because Kaz NorthStrong's Avatar
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    BW 204.9

    5/3/1 C3 Deload Squat

    Squat

    135x5
    165x5
    195x5

    Assistance

    GHR - 12, 10, 8
    Lunge - 3x10/leg
    Sit Up - 10lb x5x3

    Commentary

    Easy day, enjoying a deload then changing a few things for next cycle.
    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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  18. #4518
    Registered User Filmbuff81's Avatar
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    Originally Posted by NorthStrong View Post
    BW 200.6

    5/3/1 C3W3 OHP/DL

    Press

    110x5
    125x3
    140x1
    145x1
    155x1
    160x1

    Deadlift

    240x5
    270x3
    305x1
    320x1
    335x1

    Commentary

    That's it for today, was super exhausted going into today's session. Skipped all backoffs and assistance, just wiped out. Had very little strength to lift with either, hence the low numbers for the singles.

    Got a few adjustments to make for next cycle. Deloading next week.



    I mean, the UFC itsself is still going strong, but not TUF. Dana has a new show though, the Dana White Contender Series. Haven't watched really any of that though.
    I guess contender series must be the new version.

    I remember seeing a season of TUF in 2018 so i just assumed they’d keep it going, but if you can get people to pay for it on fight pass, makes more sense I guess. Make even moooore money.
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    Last Week - Deloaded.

    Monday - BW 204.5

    5/3/1 BPS/C C1W1 SQ/BP 5s

    Squat

    200x5
    235x5
    265x5

    Bench

    165x5
    190x5
    215x5

    Assistance

    Dips - 3x10
    ss
    Lunges - 3x10

    Conditioning

    Running - 10 incline, 4 x 200m. Donno speed.

    Commentary

    Working my way into the running in the program a bit slowly. I'll post a layout of what I'm doing if anyone is curious. But I'm using some concepts from a couple different programs in Forever.

    Back to training at the gym at work, and training early in the morning.

    Originally Posted by Filmbuff81 View Post
    I guess contender series must be the new version.

    I remember seeing a season of TUF in 2018 so i just assumed they’d keep it going, but if you can get people to pay for it on fight pass, makes more sense I guess. Make even moooore money.
    Yeah 2018 was the most recent one. But none in 2019, not sure if they're bringing it back or not.
    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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  20. #4520
    Because Kaz NorthStrong's Avatar
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    BW 199.8

    5/3/1 BPS/C DL/OHP 5s

    Press

    100x5
    115x5
    130x5

    Deadlift

    215x5
    250x5
    280x5

    Assistance

    Back Raise - 5x10xbw
    ss
    Chins - 5x5xbw

    Conditioning

    Running - 10 incline, 2x300m, 2x200m @ 10kmph

    Commentary

    Decent day, still adjusting to training first thing in the morning. Caffeine pill helped a bit I think. Pressing was decent, deadlifts felt quite solid. The pace of the workout is quite fast, definitely happy I opted to not have any backoff sets for the main lifts, as I don't think it would be doable in the time frame I have.

    Assistance was good enough too. I will be increasing weight and or reps on the various assistance exercises over time, just trying to ease into it now.

    Then the running was decent too, still working up to 1600m, which will be the baseline for conditioning distance. But I'm building up slowly with this as well so my ankles aren't dead right off the bat, and to avoid plantar fasciitis as well lol.

    Very good weigh in today. Shred commencing.
    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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  21. #4521
    Registered User Filmbuff81's Avatar
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    Nice work.

    Are you using the running layout from the bb upper/lower athlete setup?
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  22. #4522
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice work.

    Are you using the running layout from the bb upper/lower athlete setup?
    No, I haven't really looked at that program. In a few different programs in that book he just mentions using 1600m total running as the conditioning work, so I am just working up to that. Once there, I am not planning on periodizing it much so much as I am planning to just use it as a baseline.

    The "BPS/C" name is from the Beginner Prep School, and the Strength and Conditioning programs. Kinda got the influence for this from those.
    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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  23. #4523
    Because Kaz NorthStrong's Avatar
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    BW 200.2

    5/3/1 C1W1 SQ/BP (3s)

    Squat

    215x5
    250x5
    280x5

    Bench

    175x5
    200x5
    225x5

    Assistance

    Lunges - 3x10/leg x bw
    ss
    Dips - 3x10xbw

    Conditioning

    2x400m, 2x200m, x10 incline x10kmph. (1200m total)

    Commentary

    Another good session. AM workouts getting better. Used belt for top set. Probably gonna do that for the next while, esp due to the higher frequency of lower back taxing work.

    Gonna have to ditch the dips, the handles here are angled slightly downwards and its putting a lot of pressure on my biceps in my right arm near the shoulder.

    Conditioning was good. This was the "3s week" session, but it's still in week 1. This layout is a 2 week cycle.
    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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  24. #4524
    Because Kaz NorthStrong's Avatar
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    BW 202.5

    5/3/1 C1W2 OHP/DL 3s

    Press

    105x5
    120x5
    135x5

    Deadlift

    230x5
    265x5
    295x5

    Assistance

    Chins - 6,5,5,5,5
    ss
    Back Raise - 5x10

    Conditioning

    3x400m x10 inc x 10kmph.

    Commentary

    Was a bit short on time, Decent session though, getting the kinks worked out this cycle. Next should be better. Excited.
    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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  25. #4525
    Because Kaz NorthStrong's Avatar
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    (Wednesday) BW 201.9

    5/3/1 C1W2 SQ/BP 1s

    Squat

    235x5
    265x5
    295x5

    Bench

    190x5
    215x5
    240x5

    Assistance

    DB Incline 50s x10x3
    ss
    Lunge - bw x10x3

    Conditioning

    1000m total, 10kmph, 10 incline

    Commentary

    Solid session, 240x5 bench is not bad. Need to lower TM though.
    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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  26. #4526
    Because Kaz NorthStrong's Avatar
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    BW 199.8

    5/3/1 C1W2 OHP/DL 1s

    Press

    115x5
    130x5
    145x4

    Deadlift

    250x5
    280x5
    315x5

    Commentary

    Cut the session short today, no assistance or conditioning. Bad weather here so wanted to leave work early as possible, and was up too late last night due to family stuff to get to the gym for like 630 this morning like usual.

    Deadlifting with a belt feels very awkward and weak. Not sure if just having the smaller waist causes it, or just not used to heavy ish weights, lack of midsection strength etc. Sure it will get better as I go.
    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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  27. #4527
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    BW 204.6 bleh

    5/3/1 C1W1 SQ/BP 5s

    Squat

    205x5
    235x5
    270x5

    Bench

    155x5
    175x5
    200x5

    (Chins - 3x5)

    Assistance

    Lunges - 5x10/leg
    ss
    Pushup - 5x12

    Abs - Bent Knee Raises 2x10

    Conditioning

    4x400m x10kmph x10incline

    Commentary

    Great session. Calling last cycle as a test cycle, and this is cycle 1 of this current layout. Lowered the TMs for upper body lifts. Got all 1600m of running in. Rolling with BW assistance for this program now also. Should work great.
    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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  28. #4528
    Because Kaz NorthStrong's Avatar
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    BW 201.7

    5/3/1 C1W1 DL/OHP 5s

    OHP

    90x5
    100x5
    115x5

    Deadlift

    220x5
    250x5
    285x5

    Assistance

    Back Raise - 5x10
    ss
    Inverted Row - 5x10
    Abs - 2x10

    Conditioning

    10 kmph, 10 incline x800m, 300m, 500m.

    Commentary

    Great session given that I had no sleep and a bit of an awkward schedule today.
    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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  29. #4529
    Because Kaz NorthStrong's Avatar
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    5/3/1 Spartan C1W1 Squat

    Squat

    205x5
    235x5
    270x5
    175x10x5

    Assistance

    Pushups - 5x15
    Inverted Row - 5x10

    Jump Rope - 2x200

    Commentary

    Great first session. Another few changes to program. Getting back to the kind of programming that was working the best for me in terms of recomp/fat loss, which was the Krypteia program that I did last year. I think I recognize a couple of the shortcomings of that program (for me), and made a few tweaks.

    Calling this the Spartan program since it's basically Krypteia with a few mods.

    Keeping the same leader/anchor structure of 2 leaders, 1 anchor. Leaders are 5x10 backoff at 55-65%, with 5s pro main work. Anchors are 5x5 @FSL, with 5/3/1 with amrap top sets.

    Assistance is all bodyweight work. Lunges and back raises (done on bench day) I may add weight to though. Pushups and inv row on the squat and deadlift days. Bench days will also have chins between the main 3 sets of bench.

    Assistance work is done between the sets of backoff work. So today was 3 buildup sets, then during the backoffs it was 10 squats, 10 inv rows, 15 pushups, done 5 times. I will begin to push the sets harder and harder for the assistance as I get in better shape for this program.

    Feeling great right now though and think this kind of a program should work really well for losing fat, along with diet obviously. Conditioning will be done 3x a week on non lifting days. Same as I have been doing, with 1600m total running done on 10-15 incline.
    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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