No more DYEL. Fierce5 U/L log

[WolfRose7]

Yea that sounds like a way to make it more foolproof and less open to interpretation, which is not a bad thing imo. Eg in Beyond 5/3/1 he never states not to run BBB with FSL so I thought about doing that as well until I saw several forum posts by him not to do it.

"Where did I ever write to run BBB with FSL idiot. complete destroys the program" Those posts? xD
Your set-up now looks solid though

[wowter]

Yea those would be the ones

[wowter]

5/3/1 Deadlift C2 week 3 TM320

Friday, 6 January 2017 at 15:31



Deadlift 5/3/1

Set 1: 240 lb × 5

Set 2: 270 lb × 3

Set 3: 305 lb × 6

Set 4: 320 lb × 1

Set 5: 335 lb × 1

Set 6: 350 lb × 1 [PR]

Set 7: 240 lb × 16



Cable Crunch

Set 1: 108 lb × 15

Set 2: 119 lb × 15

Set 3: 119 lb × 14



Leg Press

Set 1: 360 lb × 10

Set 2: 360 lb × 10

Set 3: 360 lb × 10



https://strong.app.link/Z1QQP6UcIz



Probably should not have gone for jokers today. Didn't feel that strong and form felt a bit off. But going for a PR proved too tempting. Gotta be smarter about when to go for jokers bc the resulting pull was not that good looking. Ah well.



Kept leg press light and placed feel low on the board in an attempt to recruit as much quads as possible, felt ok, decent pump.

[sooby]

nice PR, although it wasn't the prettiest but still legit.

[Squid24]

I missed the lift, I looked up at a trailer coming in and you were done, but nice PR work any ways

[wowter]

Cheers guys

[wowter]

5/3/1 Bench C2 week 3 TM205
Saturday, 7 January 2017 at 15:24

Bench Press 5/3/1
Set 1: 155 lb × 5
Set 2: 175 lb × 3
Set 3: 195 lb × 7
Set 4: 205 lb × 1
Set 5: 215 lb × 1
Set 6: 225 lb × 0
Set 7: 155 lb × 15

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps

Cable lateral raise
Set 1: 6 lb × 12
Set 2: 6 lb × 12
Set 3: 6 lb × 16

Dumbbell Row
Set 1: 45 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Rear Delt (Machine)
Set 1: 64 lb × 12
Set 2: 64 lb × 12
Set 3: 64 lb × 12

Tricep Pushdown
Set 1: 55 lb × 12
Set 2: 55 lb × 12

Concentration Curl
Set 1: 45 lb × 14
Set 2: 45 lb × 14

https://strong.app.link/Wau0QpAQJz

First time putting 225 on the bar, but can't count it bc of brospot I definitely had it, 215 felt easy. Kind of miffed about it but really it's just my own fault for not aborting when he didn't take his hands off the bar initially and for not speaking better damn Thai. I'll get it next week.

Form felt ok today, still not getting as much leg drive though.
195x7 felt slightly easier than last week.

[WolfRose7]

Unlucky with that spotter.... knew there was a reason I always bench alone

[wowter]

Yea I should really give benching in the rack a shot

[Squid24]

Well, for sure with using the rack next time, no other hands will touch the bar...lol

[TnTNZ]

Nice to see a fellow Strong user in the journals

Subbing in to see how 5/3/1 treats you.

[wowter]

Well, for sure with using the rack next time, no other hands will touch the bar...lol

Yep!

Nice to see a fellow Strong user in the journals

Subbing in to see how 5/3/1 treats you.

Welcome, welcome

[wowter]

45 min incline treadmill today.

The DOMS is real this week. Chest shoulders and upper back have been pretty sore since tuesday. Lower body less so.

[sooby]

5/3/1 Bench C2 week 3 TM205
Saturday, 7 January 2017 at 15:24

Bench Press 5/3/1
Set 1: 155 lb × 5
Set 2: 175 lb × 3
Set 3: 195 lb × 7
Set 4: 205 lb × 1
Set 5: 215 lb × 1
Set 6: 225 lb × 0
Set 7: 155 lb × 15

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps

Cable lateral raise
Set 1: 6 lb × 12
Set 2: 6 lb × 12
Set 3: 6 lb × 16

Dumbbell Row
Set 1: 45 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Rear Delt (Machine)
Set 1: 64 lb × 12
Set 2: 64 lb × 12
Set 3: 64 lb × 12

Tricep Pushdown
Set 1: 55 lb × 12
Set 2: 55 lb × 12

Concentration Curl
Set 1: 45 lb × 14
Set 2: 45 lb × 14

https://strong.app.link/Wau0QpAQJz

First time putting 225 on the bar, but can't count it bc of brospot I definitely had it, 215 felt easy. Kind of miffed about it but really it's just my own fault for not aborting when he didn't take his hands off the bar initially and for not speaking better damn Thai. I'll get it next week.

Form felt ok today, still not getting as much leg drive though.
195x7 felt slightly easier than last week.

strong spot, lol

but if you can do 195 for 7 I'm pretty sure you can do 225.

[wowter]

strong spot, lol

but if you can do 195 for 7 I'm pretty sure you can do 225.

I know I can. I think I could maybe get 230 or 235 when fresh. But it's just I never did singles up until now so I thought I'd better be safe. Meh, the rack it is next time, or if it's taken I'll just dump it if I get stuck. I'm pretty much done getting spots from rando's.

[wowter]

5/3/1 Squat C3 week 1 TM 305
Monday, 9 January 2017 at 15:15

Squat 5/3/1
Set 1: 200 lb × 5
Set 2: 230 lb × 5
Set 3: 260 lb × 9 [PR]
Set 4: 275 lb × 2
Set 5: 290 lb × 1
Set 6: 200 lb × 20

Back Raise
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Set 5: 25 lb × 15

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/0zkURxoaNz

Squatting went well today, 9 reps at 260 which is a good improvement to 7x265 2 weeks ago and 7x255 a month ago. Bar speed suggests I might have had a 10th but I was spent.
I watched a Chris Duffin video about breathing/bracing (Thanks Wolfrose ) and some of the cues seemed to click with me. Felt a little better/tighter today.
Capped the second amrap at 20 because of lack of conditioning, that **** was rough.

Also decided to film back raises for form reasons. Glad I did, no idea my back was rounding that much. After corrections looks much better imo. These really destroy my hams and glootes, much more than RDL's did. I like em.

[wowter]

5/3/1 OHP C3 Week 1 TM130
Tuesday, 10 January 2017 at 17:08

Overhead Press 5/3/1
Set 1: 85 lb × 5
Set 2: 100 lb × 5
Set 3: 110 lb × 12
Set 4: 120 lb × 3
Set 5: 130 lb × 2
Set 6: 85 lb × 18

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Chest Supported Row
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 10
Set 5: 120 lb × 10

Pulldown (Neutral Grip)
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 10

Face Pull
Set 1: 39 lb × 12
Set 2: 39 lb × 13
Set 3: 39 lb × 15

Tricep overhead extension
Set 1: 44 lb × 15
Set 2: 44 lb × 15

Bicep Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 14

https://strong.app.link/DTeKDSdWOz

Pretty DOMSy in the quads, glutes and hams from yesterday. Good workout today though, another rep PR at 110lb, got 2 more reps than a month ago at this weight. Feel like I'm pretty close to repping a plate, so that's a good milestone to shoot for short term.

[wowter]

45 mins incline walking

Still pretty severe DOMS in mostly hamstrings and adductors. Quads and glutes as well but not as bad. Deadlifting tomorrow is going to be fun

[wowter]

5/3/1 Deadlift C3 week 1 TM330
Thursday, 12 January 2017 at 15:26

Deadlift 5/3/1
Set 1: 215 lb × 5
Set 2: 250 lb × 5
Set 3: 280 lb × 12 [rep PR]
Set 4: 310 lb × 2
Set 5: 330 lb × 2
Set 6: 350 lb × 1
Set 7: 360 lb × 1 [PR]
Set 8: 215 lb × 20

Cable Crunch
Set 1: 119 lb × 15
Set 2: 119 lb × 15
Set 3: 119 lb × 15

Leg Press
Set 1: 360 lb × 11
Set 2: 360 lb × 10
Set 3: 360 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 360 lb × 15
Set 2: 360 lb × 15
Set 3: 360 lb × 15

https://strong.app.link/OoMIPNi9Rz

DOMS went away mostly luckily. Felt awesome today, strong and form felt good. I wasn't sure I was going to go heavy today but I felt so strong, the 330 double flew up, 350 was muuuch easier than last week and looked much better so I couldn't help myself and went for 360. I think I nailed it with much better form than the 350 of last week :thumb: Only my grip slipped a little at lockout, still double overhand.
I think if I'm fresh and don't do an amrap I'm not that far off from pulling 4 plates

Not sure what's happened to the amrap vid lol.

[TnTNZ]

Nice lifts man, mirin' those numbers. Pretty sure it's gotta be the ponytail right

[wowter]

Nice lifts man, mirin' those numbers. Pretty sure it's gotta be the ponytail right

Thanks! Gotta be, because I'm much stronger now than when I didn't have it

[Squid24]

Great workout. Nice numbers on the deads

[wowter]

Thanks Squid

[wowter]

5/3/1 Bench C3 week 1 TM210
Saturday, 14 January 2017 at 15:33

Bench Press 5/3/1
Set 1: 135 lb × 5
Set 2: 160 lb × 5
Set 3: 180 lb × 12 [PR]
Set 4: 200 lb × 2
Set 5: 215 lb × 1
Set 6: 135 lb × 20

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Cable lateral raise
Set 1: 6 lb × 12
Set 2: 6 lb × 12
Set 3: 6 lb × 12

Dumbbell Row
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Rear Delt (Machine)
Set 1: 64 lb × 12
Set 2: 64 lb × 12
Set 3: 64 lb × 12

Tricep Pushdown
Set 1: 55 lb × 15
Set 2: 55 lb × 12
Set 3: 45 lb × 9

Concentration Curl
Set 1: 55 lb × 13
Set 2: 45 lb × 10
Set 3: 25 lb × 20

Benched in the rack, was k. No more need for a spotter. Kind of a weird workout. Killed amrap with 2 more reps than last time I did 180 for amrap, and also first time I managed to get 5x10 across for chinups, but felt kind of ****ty and tired the whole time. Bench form also felt kind of off, no legdrive to speak of.

I was gonna redeem myself for the brospot at 225 last week but 215 felt way too hard so had to decide against it. Soon.jpg

[sooby]

great benching brother

[wowter]

Thanks man

[WolfRose7]

Casually benching 20 reps with my 3x5 weight .
looks like you're having fun

[wowter]

Don't worry you'll do the same soon enough

[wowter]

5/3/1 Squat C3 week 2 TM 305
Monday, 16 January 2017 at 15:30

Squat 5/3/1
Set 1: 215 lb × 3
Set 2: 245 lb × 3
Set 3: 275 lb × 8 [PR]
Set 4: 295 lb × 1
Set 5: 305 lb × 1
Set 6: 315 lb × 1 [PR]
Set 7: 215 lb × 22 [cardioo]

Back Raise
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Set 5: 25 lb × 15

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/bYNdRrMMYz

PR's keep flying. Today's amrap is the best my highbar has looked so far imo. Probably as a result it went super well today. Last month I only managed 7x265 and 6x270.
215x22 was hard but good. Conditioning limiting factor tho.

Also happy to squat 3 plates again. I call it a PR because the first time I did it it was lowbar. It got forward on me but managed to get under the bar again and save it without much trouble. It felt easier than 315 lowbar last time.






BW update: this week consistently 89-89,5kg.
Bw graph of last six months. Slow but steady gain.

[TnTNZ]

Envious! I'm still a couple of months away from 3 plate squat. If I hit it by april 1 I'll be stoked. That was the day last year I decided to stop screwing around and commit to training consistently.