NorthStrong's Training Log

[NorthStrong]

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.

[NorthStrong]

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.

[NorthStrong]

(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.

[NorthStrong]

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).

[NorthStrong]

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.

[NorthStrong]

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.

[NorthStrong]

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.

[NorthStrong]

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.

[Filmbuff81]

Looks like you’ve overcome some ****ty injuries the last few years to get back on track.

Nice work.

[NorthStrong]

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?

[Filmbuff81]

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.

[NorthStrong]

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.

[Filmbuff81]

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=

[NorthStrong]

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

[NorthStrong]

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.

[Filmbuff81]

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.

[NorthStrong]

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.

[Filmbuff81]

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.

[NorthStrong]

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.

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.

[Filmbuff81]

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.

[NorthStrong]

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.

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.

[NorthStrong]

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.

[NorthStrong]

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.

[NorthStrong]

BW 200.8 better

5/3/1 C2W2 OHP/DL

Press

90x5
105x5
120x5
90x5x5

Deadlift

200x5
235x5
265x5

Assistance

DB Rows - 75s x15x3

Conditioning

None post workout. Just regular 30 min of walking.

Commentary

Long ass workout. Gym was packed on the relevant equipment at least. Didn't have the energy to get the sled work done after.

[NorthStrong]

BW 201.5 not bad after horrible weekend of eating

5/3/1 C2W3 Squat

Squat

220x5
245x3
275x19, miss 20th RIP

220x2

Assistance

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

Conditioning

Prowler/Sled - 1 plate x 12 EMOM

Commentary

Overall can't complain about that session. Really wanted 20 reps going in to this session, but missed the 20th, but I got 95% of the goal so that's still an A+ right?

Couldn't manage any backoffs at all really. Did 2 reps but groin was too tight after all those squat reps. Assistance and stuff was not bad. Probably in the best cardio shape I have been in a long time.

Looking forward to the next block, I will be changing things just slightly. And will be doing a sort of leader/anchor format even though I said I wouldn't.

[Filmbuff81]

Nice work.

I’m amazed you could squat anything after that top set lol.

[NorthStrong]

BW 203.7 meh - ate half loan of cranberry bread yesterday

5/3/1 C2W3 Bench

Bench

180x5
205x3
230x9 (maybe technically pr idk but very good for the BW)

180x5x3

Assistance

Chins - 10, 6, 5, 5, 5
Dips - 12, 10, 8

DB Curls - 25s x15, 12
Decline DB Ext - 15s x20, 25s x20

Conditioning

Prowler - 1 plate x12 emom

Commentary

Very happy with this session. Definitely was pretty bloated after all the cranberry bread yesterday lol. Hit 225x9 at the end of last cycle, so 230x9 is great. And not long ago 225x8 was the best set I'd had in a while, so definitely moving in the right direction even with a (kind of) decreasing bodyweight.

Conditioning is getting quite easy now. Might add a bit of weight next week.

Nice work.

I’m amazed you could squat anything after that top set lol.

Yeah I couldn't really. Maybe with just a bit more rest I could've done my planned 3-5x5-8 backoffs. But my groin felt horrible and seemed like it was asking for injury.

[Filmbuff81]

I just googled cranberry bread and that **** looks amazing.

[NorthStrong]

BW 201.1 very good

5/3/1 C2W3 OHP/DL

Press

105x5
120x3
135x9
105x5,5,8

Deadlift

235x5
265x3
295x10

Assistance

DB Rows - 75x15, 50x20x2

Conditioning

Prowler - 1 plate x12 emom

Commentary

Great workout to conclude this week and cycle. Really looking forward to the deload next week, and it's coming on a great week as well.

Pressing strength is coming back for sure. Not long ago I hit 135x3. And deadlift for reps is always horrible for me, but 295x10 is actually decent rep work for me. Especially with no belt.

Prowler was rough, but got it done.

I just googled cranberry bread and that **** looks amazing.

Yeah it was very very good. This Christmas week gonna get me up to like 225 lol.

[NorthStrong]

BW 199.8 wahoo

5/3/1 C2 Deload Squat

Squat

135x5
155x5
185x5

Assistance

GHR - 3x10
GHR Sit Up - 3x10

Commentary

This felt so good.