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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.
    YouTube: http://www.youtube.com/user/NorthStrongSC

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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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