The Flywheel Effect.

[CW47]

Since this is the first post on a new page, I'm going to lay out my big picture approach to 5/3/1 for the next several months. I bought the most recent book (5/3/1 Forever) and read through it yesterday. It's a pretty quick read if you've read through the previous books. The formatting was slightly improved, but still not great (How do you make a book like this without a table of contents???). I'm a little frustrated at the lack of clarity around Leaders and Anchors. The basic explanation is there, but then some of the templates don't clearly state whether they're leaders, anchors, or can be used as both. It IS clearly stated for some, but for others there's no mention of it at all. Just strange, and makes the program more difficult to use than is necessary. /Rant

Anyway, I'll be following this schedule for at least the next 3 months, probably 6 months, maybe longer:

Leader
Week 1: Standard 5/3/1 with Boring But Big (5x10 @50 for Squats, Bench, and Press / 5x5 @80 for Deads)
Week 2: Standard 5/3/1 with Boring But Big (5x10 @50 for Squats, Bench, and Press / 5x5 @80 for Deads)
Week 3: Standard 5/3/1 with Boring But Big (5x10 @50 for Squats, Bench, and Press / 5x5 @80 for Deads)

Increase TM (10lbs on Squats & Dead / 5lbs on Bench & Press)

Leader
Week 4: Standard 5/3/1 with Boring But Big (5x10 @50 for Squats, Bench, and Press / 5x5 @80 for Deads)
Week 5: Standard 5/3/1 with Boring But Big (5x10 @50 for Squats, Bench, and Press / 5x5 @80 for Deads)
Week 6: Standard 5/3/1 with Boring But Big (5x10 @50 for Squats, Bench, and Press / 5x5 @80 for Deads)
Week 7: Deload (Undecided on the specific approach for the deload week)

Increase TM (10lbs on Squats & Dead / 5lbs on Bench & Press)

Anchor
Week 8: 5/3/1 with Jokers & First Set Last
Week 9: 5/3/1 with Jokers & First Set Last
Week 10: 5/3/1 with Jokers & First Set Last
Week 11: Deload

Increase TM (10lbs on Squats & Dead / 5lbs on Bench & Press)

Repeat from Week 1

[CW47]

5/3/1 w/Boring But Big - Squat Day
Back Squat
45 x 10 (WU)
105 x 5
120 x 5
135 x 8 (+ Set)
Squat form was much better today. I'm still feeling a bit tentative though. Need to keep working on it until it becomes second nature. The reps on the + set were very good. I stopped at the first hint of a slower bar speed.

Deadlift (Boring But Big - 5x5 @80% of TM)
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

DB Shoulder Press
25 x 10
25 x 10
25 x 10

Lat Pulldown
85 x 10
85 x 10
85 x 10

Leg Raise
BW x 30
BW x 30
BW x 30


Comments:
I'm trying to reign in the accessory work. I'll probably gradually ramp up both the weight and the reps as time goes on. For now I want to make sure I'm really fresh for the main work each day.

[CW47]

I stumbled upon this youtube channel about a week ago. Lots of solid content. I love how detailed he gets in some of the video's. Definitely recommend checking it out to anyone that's looking to improve their technique in the primary lifts. The video below didn't work better for me than what I was already doing, but it's a good example of the type of content on the channel. I'll probably start posting videos here occasionally, mostly for future reference when I inevitably forget where I saw or heard something that I found interesting or helpful.

[CW47]

5/3/1 w/Boring But Big - Bench Day
Bench Press
45 x 10 (WU)
100 x 3
110 x 3
125 x 9 (+ Set)

Overhead Press (Boring But Big)
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

Pullup / superset \ Plank
BW x 8 _________ 25lbs x 60 seconds
BW x 6 _________ 25 x 60
BW x 5 _________ 25 x 60

Kroc Row / superset \ Bulgarian Split Squat
40 x 10 ____________ 20 x 10
40 x 10 ____________ 20 x 10
40 x 10 ____________ 20 x 10


Comments:
Bench and OHP went well. All of the reps were smooth and relatively easy. Final bench set was probably about a 7-8 RPE. After that my energy level kind of nose dived. I especially struggled on the pullups.
My glutes are feeling hammered the last two weeks. I've noticed it immediately after deadlifting. I must be doing something slightly differently that has me using my glutes more, which I imagine is a good thing. The split squats did a number on them again today. It's amazing that 20 pounds can completely destroy me on this exercise. Rest day tomorrow, and then back at it on Thursday.

[CW47]

5/3/1 w/Boring But Big - Deadlift Day
Deadlift
45 x 3 (WU)
95 x 3 (WU)
135 x 3 (WU)
185 x 3 (WU)
210 x 3
240 x 3
270 x 7 (+ Set)
Solid reps until the final one, where fatigue got to me.

Squat (Boring But Big)
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Widened my stance slightly and I was able to get a bit deeper and still maintain solid form. I'll have to see if I can still do that with more weight on the bar, as I've typically struggled with my side to side balance with a wider stance. Felt good today anyway.

Tricep Pushdown / superset \ Face Pull
27.5 x 15__________________27.5 x 15
27.5 x 15__________________27.5 x 15
27.5 x 15__________________27.5 x 15

Isometric Farmers Walk
50lbs x 50 steps (both sides)
50 x 50
50 x 50


Comments:
Nothing too noteworthy today. I'll be back with Press day tomorrow.

I really liked this video on Core Exercises I watched last week. I'll be incorporating some of these into my routine. Did Farmers Walk today. I had done it previously, and liked it, but haven't done it in a while. I tried out the one where you put your elbows on the ball and rotate at home a few days ago. I was only able to do it for about 20 seconds and I was done, lol. The Ab Rollout method seems really interesting. I'll definitely have to try it out sometime.

[CW47]

5/3/1 w/Boring But Big - Press Day
Overhead Press
45 x 6 (WU)
65 x 3
75 x 3
85 x 6 (+ Set)
This felt really heavy today for some reason. Last set was probably an 8.5-9 RPE.

Bench (Boring But Big)
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
I have trouble keeping my upper back in place with the weight this light. When I press, the force lifts my back slightly off the bench and I slide a bit. I assume I'm doing something wrong, so I'll have to continue working on it.

T-Bar Row
55 x 15
55 x 15
55 x 15

Lunge
30 x 10
30 x 10

Pullup
BW x 5
BW x 5
BW x 6

Leg Raise
BW x 30

Glute/Ham Raise
BW x 10

Comments:
I got a phone call when I was about halfway through bench notifying me that I needed to meet some people shortly. I supersetted the T-bar rows with my remaining bench sets, and then jumped between the remaining lifts as quickly as possible, just trying to get a little bit of additional work in. I was pretty fatigued for the pullups. Well...pretty fatigue for everything I guess, lol. It was a solid week overall. I'm looking forward to getting some rest and then getting back at it again next week.

[CW47]

5/3/1 w/Boring But Big - Squat Day
Back Squat
45 x 10 (WU)
115 x 5
135 x 3
145 x 6 (1+ Set)

Deadlift (Boring But Big - 5x5 @80% of TM)
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

DB Shoulder Press
20 x 12
20 x 12
20 x 12

Pullup (Neutral Grip)
BW x 6
BW x 6
BW x 6

Reverse Hyper
40 x 10
40 x 10
40 x 10


Comments:
Lifted at the gym at my work because they have open gym for the next 2 weeks while the company sponsored fitness program is on hiatus. It's not the greatest, but gets the job done. They have a reverse hyper machine, which is pretty rare, and a couple of squat racks. Not really good for deadlifting though, because it's cement floor covered by carpet that's about 1/8th inch thick. Have to control the bar all the way to the floor. The temperature also seems to always be on the high side. I was pretty worn out after deadlifts, and feeling a little light headed. Went light on the remaining exercises. It was a decent day though.

Morning weight was about 167, which is right in line with where I've been to begin the week for the last 3 weeks or so.

[CW47]

5/3/1 w/Boring But Big - Bench Day
Bench Press
45 x 10 (WU)
105 x 5
120 x 3
135 x 7 (1+ Set)
I felt pretty well locked in today. I've always liked using the bench in the gym at work because it provides a lot of grip. I never have problems with my back moving on the bench. All of the reps were really good. I left maybe 2 reps in reserve.

Overhead Press (Boring But Big)
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

Kroc Row
40 x 15
40 x 15
40 x 15

Bulgarian Split Squat
25 x 10
25 x 10
I was planning to do 3 sets, but my legs were fried after the second.

Plank
25lbs x 75 seconds
25 x 60
The first plank felt good (probably could've gone another 15-30 seconds). The second was a struggle, so I didn't do a third.

Pullup
BW x 7
BW x 7
BW x 6

Farmers Carry (Isometric)
50lbs x 50 steps
50 x 50
50 x 50
Forearms were burning by the time I was done. It's a good thing I have a rest day before doing deadlifts.


Comments:
I did a little extra accessory work today since my energy level was higher and I had the time to do it. I adjusted the sets, reps, and weight on some of the accessories. In general, just tried to make sure it was challenging, but not too draining, and I think I accomplished that goal. Tomorrow will be a day of rest. Thursday is Deadlift day.

[CW47]

5/3/1 w/Boring But Big - Deadlift Day
Deadlift
135 x 5 (WU)
185 x 3 (WU)
225 x 5
255 x 3
285 x 4 (1+ Set)
First 2 reps on the + set were flawless and easy. On the next two I struggled to get tight and felt my hips shooting up. I should've taken another few seconds to set myself between reps, and I would've had a couple more reps. Lesson learned.

Squat (Boring But Big)
45 x 10 (WU)
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
I did a little better job of sitting down between my legs today instead of feeling like I was collapsing my body on top of my quads. I don't know if that makes sense, and it's definitely an exaggeration, but it's the bets way I can explain it. I was able to do it without noticeably widening my stance either. I still have a lot of inconsistency with my movement on squats though. Work in progress.

Rope Tricep Pushdown
60 x 15
60 x 15
60 x 15
Still lifting at my work gym. The weight doesn't really translate relative to the pulley machine I typically use.

Face Pull
50 x 15
50 x 15
50 x 15

Reverse Hyper
40 x 10
40 x 10
40 x 10
I'm going to take advantage of having access to this machine as much as I can. I'll most likely use it twice again next week.

Comments:
Good week overall. I'm so used to lifting at my normal gym that I feel pretty uncomfortable working out somewhere else. There are certain things I really like about it, but the setup for Deadlifting and Benching is definitely not ideal. The biggest plus is that it saves me a bunch of time. I'm not having to drive in rush hour traffic, and not needing to drive the extra distance I usually do when I go lift. I'll probably be at my normal gym tomorrow since the one at work closes earlier on Friday, but then I be lifting at work again next week.

My training max's will all get bumped up next week. I'm curious (and eager) to see how it goes. I'm loving the program so far.

[CW47]

5/3/1 w/Boring But Big - Press Day
Overhead Press
45 x 8 (WU)
70 x 5
80 x 3
90 x 5 (1+ Set)
I probably pushed the last set a little further than I should have. Not sure if I could've completed another rep.

Bench (Boring But Big)
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
I took video of one of my sets. I can't get it to show up on my computer for some reason, so I won't be posting it. It was helpful to watch though. I can see that I'm still unstable on a couple of fronts. My feet were still not quite under me, and needed to be pulled back more under my hips. My core and lats were not tight enough. I could see movement in those areas that shouldn't be happening. I was able to get my feet in a better position on the following set. The overall tightness is just a matter of focus, and I need to work on that a lot still on this lift. The weight felt quite light though, compared to the first time. That tells me I'm making some improvements at least.

Chest Supported Row
55 x 15
55 x 15
55 x 15
This was probably more weight than I should've used. The last set was a grind.

Single Leg Curl
40 x 15
40 x 15
40 x 15

Chinup
BW x 6
BW x 7
BW x 8
I was fatigued when starting these, having just completed supersetting the bench and row. My muscles grew fresher with each set.

Plank
25lbs x 75 seconds
25 x 75
Second set was painful. It seems like with planks, a lot of it just comes down to how much I'm willing to suffer. I only recall 1 time where I was actually physically unable to go any longer. I probably need to suck it up and deal with the pain a bit longer.

Comments:
Another week in the bag. I feel like I'm making solid progress so far. I'm pumped for the next training cycle starting on Monday with weight increases on all the primary lifts.

I'm only about halfway through this, but really enjoying this video so far. John Meadows seems like an intelligent and well spoken dude:

[CW47]

5/3/1 w/Boring But Big - Squat Day
Back Squat
45 x 10 (WU)
105 x 5
120 x 5
135 x 9 (5+ Set)
Probably left 2 or 3 reps in reserve. This was a Rep PR for this weight.

Deadlift (Boring But Big - 5x5 @80% of TM)
95 x 5 (WU)
135 x 5 (WU)
185 x 3 (WU)
225 x 1 (WU)
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
Taking a moment to reset between each rep helped enormously. I still kind of ran out of steam near the end. I wouldn't have been able to complete another rep on the last set. I probably need to cut down the warmup a little.

DB Shoulder Press
25 x 12
25 x 12
25 x 12
Felt pretty easy. I'll make it a bit more challenging next time.

Pullup (Neutral Grip)
BW x 8
BW x 8
BW x 8
Had a good day here. This is the freshest I've felt on this exercise for a few weeks.

Farmers Walk (Isometric)
60lbs x 50 Steps
60 x 50
60 x 50

Calves
3 sets on a calf machine (not even sure what the weight was)


Comments:
Really good day today. That's all.

[CW47]

5/3/1


Primary Lift
Bench Press
45 x 10 (WU)
65 x 5 (WU)
95 x 5
110 x 5
125 x 11 (5+ Set)
I was locked in today. Finally got my foot placement right. Kept everything tight. This was 2 more reps than I did last time at this weight. Really encouraged with how it went today.


Supplemental Lift - Boring But Big
Overhead Press
45 x 3 (WU)
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10


Accessory Lifts
Kroc Row
40 x 12
40 x 12
40 x 12

Bulgarian Split Squat
20 x 10
20 x 10
20 x 10
Still struggling enormously with these. It's definitely a weak point I need to continue working on.

Pullup
BW x 7
BW x 7
BW x 7

Reverse Hyper
40 x 10
40 x 10
40 x 10

Calves
255 x 12
255 x 12
255 x 12


Comments:
The day after Squats and Deads has been pretty rough so far. My hips and glutes are pretty fatigued. Doing reverse hyper's the day after has been pretty rough on my lower back. Moving forward, I'm going to be really careful with how much work I do on my lower back. The 5x5 on deadlifts is a killler. Still feeling pretty good though, and making good progress so far. I'll have a much needed rest day tomorrow.

[CW47]

5/3/1

Primary Lift
Deadlift
135 x 5 (WU)
185 x 3 (WU)
200 x 5
235 x 5
265 x 6 (5+ Set)
I was still feeling some muscle fatigue from Monday's workout, which definitely affected this lift today. I stopped immediately when my form felt like it was degrading slightly. As I mentioned in my last post, I'm going to need to be really careful about how much lower back work I'm doing, because it's affecting my performance negatively right now. I'm not concerned about it though. It will just require a small adjustment.

Supplemental Lift - Boring But Big
Squat
45 x 10 (WU)
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Still trying to find my ideal stance. When I narrow it, I'm not able to go as deep as I want but I feel strong. When I widen it I can go to full depth, but feel significantly weaker and struggle with balance more. I do feel that I'm getting stronger overall though. I'll keep grinding away until I figure it out.

Accessory Lifts
French Press
40 x 15
40 x 15
40 x 15

Face Pull
50 x 15
50 x 15
50 x 15

Farmers Walk (Isometric)
60lbs x 50 steps
60 x 50
60 x 50


Comments:
Another solid day overall. For some reason my appetite has increased noticeably over the last week or so. I've been having to eat more often, and larger quantities to feel like I have enough energy to function. Weight is staying relatively level. I weighed in at 166lbs this morning. I'm not really sure what's changed that's making me feel so much more hungry, and having less energy. I'm not too concerned about it at the moment since it doesn't seem to be having much impact.

[CW47]

5/3/1

Primary Lift
Overhead Press
45 x 7 (WU)
65 x 5
75 x 5
85 x 7 (5+ Set)
I kind of wish I would've stopped 1 rep earlier. I thought I may be able to do a few more reps, but the last rep was about a 9 RPE.


Supplemental Lift - Boring But Big
Bench
45 x 10 (WU)
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
This was really easy. On the first week my bar speed started to slow slightly on some reps. No hint of that today. Still working on foot placement. I had 1 set where I got it perfect and my entire body was locked in tight. On the others it was just a bit off, and I was noticeably less stable.


Accessory Lifts
T-Bar Row
65 x 15
65 x 15
65 x 15

Lunge
60 x 10
60 x 10
60 x 10
Lunges totally wipe me out. It didn't help that I was short of sleep after going to pick up my GF at the airport after midnight last night.

Lat Pulldown - 115 x 10
Chinup - BW x 8
Lat Pulldown - 115 x 10
I was planning to do Chinups, but couldn't find an available chinup bar when it came time to do my first and last sets, so I settled for lat pulldowns.

Leg Raise
BW x 20
BW x 20
BW x 20

Comments:
Really not much else to comment on about today's session that I haven't already said. I'll be going to a party tomorrow night. Knowing the crowd, I'm expecting it to be a long night with exclusively unhealthy foods. I'll have to be on point with my diet for the rest of the weekend, and get as much rest as possible.

[CW47]

5/3/1

Primary Lift
Back Squat
45 x 5 (WU)
65 x 3 (WU)
95 x 3 (WU)
110 x 3
130 x 3
145 x 8 (3+ Set)
Today was a good day for squats. 145 felt easier this week than 135 did last week. I had a few reps in reserve when I stopped at 8. I'm super happy with my progress on this lift so far.

Supplemental Lift - Boring But Big (5x5 @80% of TM)
Deadlift
135 x 5 (WU)
185 x 3 (WU)
225 x 1 (WU)
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
I removed one of the warmup sets, and felt fresher for the main work sets. All of the reps were solid. It was much, much better than last week. Feeling strong.

Accessory Lifts
DB Shoulder Press
25 x 15
25 x 15
25 x 15
I jumped from 12 to 15 reps per set. I'll probably repeat this next time, since the last couple reps of the last set were a hair slower than the others.

Chinup
BW x 9
BW x 9
BW x 7

Leg Raise
BW x 22
BW x 22
BW x 22
Added 2 reps on each set from last time. I'll keep increasing slowly.


Comments:
I'm starting to get things dialed in. Making progress everywhere.

[CW47]

5/3/1

Primary Lift
Bench Press
45 x 5 (WU)
65 x 5 (WU)
100 x 3
115 x 3
130 x 8 (3+ Set)
Foot position still not right. Lacking stability today. Still not bad. I'm continuing to make progress.


Supplemental Lift - Boring But Big
Overhead Press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10


Accessory Lifts
Kroc Row
45 x 12
45 x 12
45 x 12
Increased the weight by 5 pounds. I'll work up to 15 reps before increasing again.

Bulgarian Split Squat
25 x 10
25 x 10
25 x 10
This finally felt a little more comfortable to me today. I should be able to increase the weight next time.

Lat Pulldown
115 x 10
115 x 10
115 x 10

Plank
25lbs x 90 seconds
25 x 90
God these suck, lol.


Comments:
Another day. Same story. Making good progress on all lifts. I felt fresh and strong today.

[CW47]

5/3/1

Primary Lift
Deadlift
95 x 5 (WU)
135 x 3 (WU)
185 x 3 (WU)
215 x 3
250 x 5
280 x 6 (3+ Set)
I lost track of how many reps I did on the + set, lol. I think it was 7, but I'm marking it down as 6 since I'm not sure. I had at least 1 more rep in me (maybe more), but saw no reason to push it to the limit.

Supplemental Lift - Boring But Big
Squat
45 x 5 (WU)
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
I may have done 6 sets instead of 5. I lost track... It was just one of those days [facepalm]...
I realize the weight is really light, so it's not a great demonstration of form, but I was able to get some video today. I've already taken video from the side previously, so today I got two views from behind (one directly behind, and one at an angle). Been wanting to see how my side to side balance is. It's been feeling much improved, and looking good in the mirror, but I didn't know if I could totally trust that. It looks pretty good to me in the video's. I'm certainly open to feedback if anyone sees any areas for improvement, so feel free to chime in with feedback. I'll try to get some videos in the future with a heavier weight.




Accessory Lifts
French Press
45 x 10
45 x 10

Face Pull
35 x 15
35 x 15

Farmers Walk (Isometric)
65lbs x 50 steps
65 x 50
I was running behind schedule, so I eliminated some reps and sets on all of my accessory lifts today.


Comments:
Another good day today. I feel like a broken record, but I guess that's a good thing. My body weight is still staying pretty steady (just over 166 pounds this morning). I'm hitting rep PR's every day, and doing it with ease. My supplemental lifts (Boring But Big) are all feeling significantly easier than they were when I first started. I think I've finally got the overall volume dialed in pretty well, because I'm feeling pretty fresh this week. All systems are 'go'.

Overhead Press day tomorrow.

[CW47]

5/3/1

Primary Lift
Overhead Press
45 x 10 (WU)
70 x 5
80 x 5
90 x 6 (3+ Set)
I was running really late today. As a result, I was going too fast and wasn't paying enough attention to what I was doing. I was only supposed to do 3 reps on the first two work sets. I also pushed a bit too far on the final set. I had to really grind to get the sixth rep. Should've stopped at five. On the positive side, I haven't had any shoulder discomfort at all when doing these for quite a while now.


Supplemental Lift - Boring But Big
Bench Press
45 x 10 (WU)
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
The weight feels extremely light. I'm still struggling with stability. I recorded a set today, and it looks like part of the issue is just that my shoulders are sliding on the bench. It could be partially because the weight is so light that as I do the rep my back comes off the bench, or maybe the bench is just too slippery. I have this issue to a lesser degree with more weight on the bar. Foot position looks okay to me (feet are under hips), but I can see that there's still an overall lack of tightness. I'm not really sure where to go from here. I guess I just keep working on it.




Accessory Lifts
Chin Up - Supersetted with OHP
BW x 10
BW x 10

Kroc Row - Supersetted with Bench
50 x 15
50 x 15

Lunge
70 x 8
70 x 8

Leg Raise
BW x 30
BW x 30
I reduced my overall volume on all of the accessory lifts again today.

Comments:
I was pretty wiped out by the end of today's session. I've been short on sleep the last two days, along with having some long work days. My eating schedule was messed up today too, because of some meetings. I moved through the accessory lifts in particular at a pretty quick pace, which is probably a large part of the reason why I was tired. This was definitely my weakest workout of the week. It was still okay though, and I had a great week overall. I'm looking forward to a restful weekend.

[MynameisGregg]

Supplemental Lift - Boring But Big
Bench Press
45 x 10 (WU)
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
The weight feels extremely light. I'm still struggling with stability. I recorded a set today, and it looks like part of the issue is just that my shoulders are sliding on the bench. It could be partially because the weight is so light that as I do the rep my back comes off the bench, or maybe the bench is just too slippery. I have this issue to a lesser degree with more weight on the bar. Foot position looks okay to me (feet are under hips), but I can see that there's still an overall lack of tightness. I'm not really sure where to go from here.

Try placing a towel the whole length of the bench. Helps keep you in position.
Also 3 cues to help get tight and stay there.
1. Shoulder blades back and down (Packed)
2. Glutes squeezed but pressed into the bench, starts with pressing your heels down.
3. Squeeze the bar as though you are pulling it apart. Activates the lats and promotes a consistent bar path.

Another thing worth doing is slowing down the negatibve portion of your reps and imagine placing the bar on your lower chest, you'll probably find that doing this keeps everything tight and you may notice your elbows become a little more tucked in as a result.

Best way to see if you have it right is to get in postion, setup and unrack an empty bar, the get your spotter to try and rock you side to side. If you move you arent tight enough!

[CW47]

Try placing a towel the whole length of the bench. Helps keep you in position.
Also 3 cues to help get tight and stay there.
1. Shoulder blades back and down (Packed)
2. Glutes squeezed but pressed into the bench, starts with pressing your heels down.
3. Squeeze the bar as though you are pulling it apart. Activates the lats and promotes a consistent bar path.

Another thing worth doing is slowing down the negatibve portion of your reps and imagine placing the bar on your lower chest, you'll probably find that doing this keeps everything tight and you may notice your elbows become a little more tucked in as a result.

Best way to see if you have it right is to get in postion, setup and unrack an empty bar, the get your spotter to try and rock you side to side. If you move you arent tight enough!

The 3 cue's you've provided are things I'm aware of in general, but sometimes forget to focus on, so those are all great things for me to be mindful of. I really need the consistency from set to set.

Your comment about slowing the negative is spot on. I didn't even realize I was going as fast as I was. I'm much more aware of my bar speed with heavier sets, but again...I need to be consistent, performing every rep like it's important. I was in a hurry when performing the set in the video, and it really shows.

Putting a towel on the entire bench sounds like a great idea, and I'm definitely going to do that next time.

Thanks for checking out the video and providing good feedback.

[CW47]

5/3/1

Primary Lift
Back Squat
45 x 5 (WU)
95 x 5 (WU)
120 x 5
135 x 3
150 x 7 (1+ Set)
Okay effort today. The weight went up a little slower than I'd like, but the reps were pretty solid. Despite the slower reps, I probably had 2-3 reps left in me.




Supplemental Lift - Boring But Big (5x5 @80% of TM)
Deadlift
135 x 5 (WU)
205 x 3 (WU)
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
A bit inconsistent from set to set today. I actually got stronger as I went along. Below is the second set, which was my poorest set. I rushed a little, and didn't get as tight as I'd like. Picked up some things from the video that I can work on.




Accessory Lifts
DB Shoulder Press
30 x 12
30 x 12
30 x 12

Chinup
BW x 9
BW x 8
BW x 9

Leg Raise
BW x 25
BW x 25
BW x 25


Comments:
Worked quickly today, but I felt fresh throughout. I'm making steady progress, and continuing to make good improvements on form all around. I've been eating a bit more, which has stopped my weight loss, but given me more energy for my workouts. I'm fine with that though. At some point soon I'll start cutting again and try to drop about another 10 pounds before summer. Then I had another maintenance period before cutting a little more. I'm not sure exactly what the timing will be. I'll make some adjustments to my programming to coincide with the obvious differences in energy. Just have to get it all planned out.

Looking forward to bench day tomorrow, where I'll work on tightening up more form some more.

[CW47]

5/3/1

Primary Lift
Bench Press
45 x 10 (WU)
65 x 10 (WU)
95 x 5 (WU)
110 x 5
125 x 3
140 x 6 (1+ Set)
I did some extra warm up sets to play around with foot placement. They felt solid. My second and third working sets were really poor though. I'm not sure if it was because I changed my setup, or if it was just because I was having an off day. Here's video of the final set, which was pretty much a mess, as you'll be able to see, lol. I redid my setup 4 times before what you're seeing here, because it just didn't feel right. It's definitely helping to video my main lifts. Having a combination of visual and sensory feedback is much better than just going by feel.




Supplemental Lift - Boring But Big
Overhead Press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10


Accessory Lifts
Lat Pulldown
115 x 12
115 x 12
115 x 12

Single Leg Curl
100 x 10
100 x 10
100 x 10


Comments:
Rough day today. It's the first one I've had in a while. I was up late last night helping my GF prep for her trip overseas, so I ended up really short of sleep. Energy level was decent, but I just felt off.
I cut out some accessories because I was pretty short on time. I'll probably have a short night again tonight, helping with last minute packing. Thank goodness I have an off day tomorrow, and hopefully I'll be able to get some more sleep before Thursday's deadlift session.

[CW47]

5/3/1

Primary Lift
Deadlift
135 x 5 (WU)
185 x 3 (WU)
235 x 5
265 x 3
295 x 4 (1+ Set)
The first two sets felt relatively easy. I struggled with my grip on the final set, and the weights felt unbalanced (even though I verified them afterward). I recorded the final two sets. I can see (especially on the final set) that I'm relying upon my lower back too much. My hips are raising up too quickly. This is my way of compensating for weak pushing muscles on this lift (lower body). I'm sure it'll affect how much I'm able to lift, but I'll be focusing on using my legs more for a while. It looks like I did a decent job of fixing one of the other issues I noticed in my last deadlift video, which was that I was leaning forward just before initiating the lift, which left my shoulders in front of the bar. That part looked better today.




Supplemental Lift - Boring But Big
Squat
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Good, solid reps today. I focused on getting a bit more depth. It felt good, and looked pretty good in the recording (my phone started sliding, which is why you see movement in the video).




Accessory Lifts
Tricep Rope Pushdown
6 x 15
6 x 15
6 x 15

Face Pull
6 x 15
6 x 15
6 x 15
I have no idea what the 6 equates to in weight, but it felt reasonably challenging at 15 reps/set

Farmers Walk (Isometric)
55lbs x 50 steps
55 x 50
55 x 50


Comments:
I feel like I'm living in the twilight zone right now... I think Squats may actually be my best lift (form-wise) at the moment.

I really can't say enough about how helpful it's been to record my lifts over the last couple of weeks. What I've thought my lifts look like (based upon how they've felt) is much different than what they ACTUALLY look like. The visual is invaluable. It's great having areas to focus on for improvement. It really helps keep me focused on what I'm doing as I lift, rather than just going through the motions.

OHP day tomorrow.

[CW47]

5/3/1

Primary Lift
Overhead Press
45 x 7 (WU)
75 x 5
85 x 3
95 x 5 (1+ Set)
I backed off on the warmup reps, and felt much fresher for the final set. I had to grind a little on the last set, but never felt I was in danger of missing the rep. I've made some good improvements in overall stability on this lift, which helps enormously when I get to the tougher reps. This is the first time I've recorder OHP. Looks decent enough I think...?

95x5



Supplemental Lift - Boring But Big
Bench Press
45 x 5 (WU)
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
I dun goofed. After the third set I was thinking to myself that I can't wait until I can start doing this with more weight, because it feels really easy right now. Then I was looking at my log sheet for the day and realized I had too much weight on the bar (was only supposed to be 70). I decided to just do the final two sets with the same weight. I had much better tightness/stability today. I realized that I was keeping my legs mostly tight, but wasn't carrying that up into my glutes, hips, and core. As I tightened those up I felt a big difference. I need to keep working on it, because even within sets I would notice myself relaxing part of my body (sometimes different parts of my body from one rep to the next).

80x10



Accessory Lifts
Kroc Row - Supersetted with Bench
50 x 15
50 x 15
50 x 15

Chin Up
BW x 8
BW x 6
I did these slower, with a fuller range of motion today (just trying to be more controlled overall). It was much more difficult

Lunge
50 x 10
50 x 10

Hanging Leg Raise
BW x 8
BW x 6
This is the first time I've done Hanging Leg Raises. Wow, much more difficult than I expected. Even with a minimal number of reps I was really feeling it, especially on the second set.


Comments:
For the second week in a row, I ran out of steam on the Accessory lifts, and I only did 2 sets instead of 3. Could've been a number of factors that contributed to this. I had a few nights in a row where I was pretty short of sleep. It could also be that I'm feeling fatigued still the day after doing Deads/Squats. When it comes time to schedule my next cycle, I'll think about either changing up which accessories I'm doing each day, or reducing how much supplementary work I'm doing on Squats and Deadlifts. We'll see how it goes between now and then. I already have the next 5 weeks planned (Deload next week/Anchor Cycle for 3 weeks/Another Deload week), and then I'll figure out a plan for my next Leader Cycle.

[squesto]

Hey CW47, I really appreciate all the details you give about your workouts and your videos, they're awesome! I will be following this closely as I think about making adjustments to my own workout.

[daawhitty]

Hi CW. A very detailed log of your iron journey...
Can you post a progression from start to current for the big 6. Squat, Press, Deadlift, Bench, Row, Pull up / Chin up and what your objectives are for the next 3, 6 & 12 months.

[CW47]

Hey CW47, I really appreciate all the details you give about your workouts and your videos, they're awesome! I will be following this closely as I think about making adjustments to my own workout.

Hey squesto. Glad to have you following along.

Hi CW. A very detailed log of your iron journey...
Can you post a progression from start to current for the big 6. Squat, Press, Deadlift, Bench, Row, Pull up / Chin up and what your objectives are for the next 3, 6 & 12 months.

Hi daawhitty. Thanks for jumping in. The whole reason I started a log was so I'd have a history of my progress. It'll be nice to look back myself and see how far I've come (which goes back a bit beyond the beginning of this thread), because I haven't really done that in quite a while now. I'll put together a proper response either after posting up today's workout info, or sometime later.


5/3/1 - Deload Week

Primary Lift
Back Squat
45 x 10 (WU)
110 (70% of TM) x 5
130 (80%) x 3
145 (90%) x 1
160 (100%) x 1
I had about 14 inches of snow in the driveway today since I was too lazy to clean it up yesterday. It was so wet and heavy that my snowblower wouldn't work, so I got to shovel instead. I was still pretty worn out at workout time. The fatigue from tossing heavy snow for an hour had a clear impact on my workout today. The last two sets of singles were really good. The earlier sets...not so much.
Here's the 130x3 set. You can see a hint of what I've been struggling with since I started squatting. My left side is stronger than my right, and I find myself favoring it as I get fatigued. Being already fatigued before starting my squats, you can see my right leg caving in, and that I start moving my center of balance over towards my left leg slightly. It's much improved over what it was at one point, but still something I need to really focus one each time I squat.




Supplemental Lift - (First Set Last - 5x3)
Deadlift
95 x 5 (WU)
135 x 5 (WU)
185 x 3 (WU)
215 x 5
215 x 5
215 x 5
Still working on not leaning forward when initiating reps, and also on getting full extension at the top of the lift. Some reps were really good, while others were a little sloppy. Again, I was pretty tired going into the workout. I had to really focus on what I was doing, and I think I did that reasonably well.


Accessory Lifts
DB Shoulder Press
30 x 12
30 x 12
30 x 12
I did these at a slower, more controlled pace than last time. I barely completed the last rep of the last set.

Chinup
BW x 8
BW x 6
Also did these slower than I usually have. I'm trying to have the accessory lifts focused on building muscle, so I'm doing them with more control rather than trying to move the weight quickly. I'm not going to worry too much about how much weight I'm using (or how many reps I'm doing) on these lifts. I'm just trying to make sure I work the muscles thoroughly.

Lat Pulldown
115 x 10

Leg Raise
BW x 25

Landmine 180
25lbs x 10
I struggled to get on the equipment I wanted, so I used what was available for both my 'Pull' and 'Core' lifts today. This was my first time doing this particular exercise. I may try it again, but it was pretty hard on my wrists, even with only 25 pounds on the bar. Here's a Landmine 180, for anyone who doesn't know what it is:




Comments:
It's probably a good thing it's a deload week. I'm quite tired and sore right now. Tomorrow is another day. Bench day.

[CW47]

Hi CW. A very detailed log of your iron journey...
Can you post a progression from start to current for the big 6. Squat, Press, Deadlift, Bench, Row, Pull up / Chin up and what your objectives are for the next 3, 6 & 12 months.

At the very beginning, I started off doing primarily bodyweight exercises. I could do about 10 pushups. I was doing bodyweight squats, and those were a struggle too. After about 4 months of building up some strength and stamina, I finally got into some real training. What's listed below are the 1 rep maxes I started with when I started logging my workouts (around June 2016), compared to my current estimated 1 rep maxes:
Squat: 130 --> 185 (+55lbs)
Bench: 115 --> 170 (+55lbs)
Deadlift: 260 --> 335 (+75lbs)
Press: 95 --> 110 (+15lbs)
Bent Row: 150 --> ??? Replaced these with exercises that are less stressful on my lower back (Chest Supported Rows, Kroc Rows, etc.)
Pullup: 185 --> 220 (+35lbs)

I made really good progress initially (had a squat max of 200 at one point), but as I learned more I realized that my form was **** and needed to be fixed so I didn't hurt myself. Unfortunately, I did hurt myself a couple of times. Hurt my back deadlifting and took about a month to recover. Hurt my shoulder doing everything wrong, lol. That kept me from doing any pressing (and most pulling) for nearly 3 months. I was finally fully healthy again in the summer of 2017. At this point I had dropped most of my 1 rep maxes pretty significantly while I focused on making sure I was doing the lifts in a way that would be safe for my body. Things started out slowly from that point, but I started to hit my stride in the fall of 2017, and have been making steady progress since then, both in the amount of weight I'm lifting, and in how I'm performing the lifts. Recording myself and watching it back has been enormously helpful recently.

When it comes to lifting, my goals are admittedly kind of ambiguous and poorly defined. My longer term goals are the typical strength benchmarks that a lot of lifters have when they first start out (4 Plate Deadlift, 3 Plate Squat, 2 Plate Bench). Would love to Deadlift 500 someday, and I think that may be doable since it seems to be the lift I'm most suited to anatomically. My mid-term goals are simply to continue increasing my 1RM's (Squat to 200, Bench to 185, Deadlift to 350), though I don't really have any time frames tied into these goals. My short term goals are to improve my form every time I lift, and to hit PR's consistently (primarily rep PR's right now). Aesthetics is not something I'm really concerned about.

I have one goal that overrides everything else I've listed though - To feel and be healthy. I've been in pain just enough to know that it's not something I want to deal with on a daily basis. The muscle pain felt during and after exercise is nothing to me, and isn't the kind of pain I'm talking about. I want healthy joints and a healthy cardiovascular system. I don't want my body to prevent me from enjoying my life. This will always take precedence for me, even if at some point it means sacrificing the long term and short term goals I listed earlier. Health is my priority. The long term and short term goals are what light the fire in me that's necessary to maintain consistency in my diet and exercise, but they are negotiable while my ultimate goal of well-being is not.

[CW47]

5/3/1 - Deload Week
Weight = 168.8 lbs
Sleep = 7.5 Hours
Energy = 5 - Started out high, but crashed hard about halfway through


Primary Lift
Bench Press
45 x 10 (WU)
65 x 5 (WU)
85 x 5 (WU)
100 (70%) x 5
115 (80%) x 3
130 (90%) x 1
145 (100%) x 1
Did some extra warm up sets again so I could work on my setup. Went back to pulling my feet further back under me, because I'm feeling more solid that way. I'm happy with how today went. I think this is a good foundation I can build on. I have two main things I want to work on improving now. First is refining the touch point at the bottom of the lift. I think it's too low at times, as can be seen in the first set in the video below. The two singles were much better. Next thing to work on is getting closer to the rack. I keep ending up lower on the bench than I want to be, which is making the unracking a little awkward.




Supplemental Lift - First Set Last (3 sets of 5)
Overhead Press
45 x 10
70 x 5
70 x 5
70 x 5


Accessory Lifts
Pullup - Supersetted with OHP
BW x 8
BW x 8
BW x 6
I did a more traditional pullup today, as opposed to the neutral grip and chinups I've been doing most of the time. Ran out of steam on the final set.

Kroc Row
55 x 12
55 x 12
55 x 12
Struggling to feel a muscle connection on the left side.

Bulgarian Split Squat
25 x 10
25 x 10
25 x 10
I setup a bench so I had something to rest my off hand on to help keep my balance. This helped enormously.

Leg Raise
BW x 25
BW x 25
BW x 25


Comments:
Had the day off of work today, and ended up working out quite a bit earlier than I typically do. I'm not sure if it was because of that, but my energy level crashed about halfway through the workout today. It really didn't make much difference though, since I had already completed the main lifts for the day.

[CW47]

5/3/1 - Deload Week
Weight (Pounds) ====== 167.8
Sleep (Hours) ======== 7
Energy (1-10) ======== 8
Workout Time (Minutes) = 55

Primary Lift
Deadlift
95 x 5 (WU)
135 x 3 (WU)
185 x 3 (WU)
215 (70%) x 5
250 (80%) x 3
280 (90%) x 1
310 (100%) x 1
Still fighting a tendency to lean forward before the first rep of each set. I led with my hips too much on the final single, but nothing too terrible.




Supplemental Lift - First Set Last (3 sets of 5)
Squat
45 x 6 (WU)
95 x 3 (WU)
110 x 5
110 x 5
110 x 5
Tinkering with minor adjustments on stance width, foot angle, and knee path. Pretty solid reps throughout.


Accessory Lifts
Tricep Rope Pushdown
7 x 15
7 x 15
7 x 15
Bumped it up from 6 to 7. This was just about right, getting quite challenging toward the end, but not too close to failure.

Face Pull
7 x 15
7 x 15
7 x 15
Probably a little too much weight. The last few reps were kind of sloppy. I'll reduce the weight next time (or the number of reps).

Farmers Walk (Isometric)
60lbs x 50 steps
60 x 50
60 x 50


Comments:
I worked at a steady pace, with my energy level staying steady throughout (which usually isn't the case on Deadlift day). Nothing really noteworthy today. Just a good, solid session. Overhead Press day tomorrow.