Time to get J@cK3D Thread

[MonsieurJacked]

Purpose: A general log to track my thoughts and progress while doing 5/3/1 (triumvirate)
Current maxes: Deadlift 470lb, Squat (below parallel / 13th pin on rack) 395lb, Bench 270lb (paused), OH Press 175lb (?)
Goal: 5+ plate dead, low-mid 400 squat, 3 plate bench, 2 plate OH press.


Thoughts:
1. Moving squats 12 pin to 13 pin (lower) resulting in increased deadlift.
2. Weak point: deadlift stalls just below knees on max effort pulls.
3. Improve hip/low back/ achilles flexibility for squats by doing... (?)
4. Bench seems to be weakest mid lift for heavier weight (chest), top lift for higher reps (tris)
5. I've found that two max effort worksets result in better strength gains than one. Three max effort worksets did not result in additional gains.

Week 1 Cycle 1
5+ OH Press: worksets, 135 x 18, 13 (some leg drive used, I'm not a form mensch)
Assistance 1: Dips bw+50 5x15
Assistance 2: Pull-ups bw+25 3x10 (tri's were pretty fried - decided to back off)
Other: cable curls (some weight)

5+ Deadlift: worksets, 365 x 13, 9 (Could feel the blood pumping through my ears on the first set, second set felt like puking, wanted to leave)
Assistance 1: Sumo deadlift 225 2x10 (really need to work on my endurance)
Assistance 2: Glute-ham raise (some reps) followed by Reverse glute ham raise (lower back stimulated = lactic acid, did a few reps and then left)


Thoughts: High-rep deads resulted in metabolic acidosis due to lactic acid build-up, compensated by hyperventilation (Decreases PaCO2).
Puking may be the bodies mechanism for a fast acid dump (gastric acid) in order to correct severe metabolic acidosis.

[MonsieurJacked]

5+ Bench: worksets, 205lb x 12, 10 (touch and go)
Assistance 1: Incline DB 65lb @ 5 x 10
Assistance 2: BB Row (135lb, 165, 185, 165, 135) x 10
Other: Fly machine, Iron cross hold w/ 30's for 10s, lateral raise 30lb x 10, Chins bw x 10, Incline curls 45lb x 3

Thoughts: 1. Had evening shift followed by morning shift the next day. Did not feel fully recovered.

[MonsieurJacked]

5+ Squat: worksets, 305 x 11 (13th pin. Went to work, came back - very tired) worksets, 305x9
Assistance 1: Squats 225 lb @ 2 x 10 (14th pin, this is atg for me, got a huge lumbar area pump due to having to lean forward a bit to hit the pin. After the second set, I backed off. I'll probably sub this out for hacksquats and leg press )
Assistance 2: Leg extensions (205, 250, 305, 250, 205) x 10 (was planning on doing compounds, but low back was still sizzling)
Other: Adductor, abductor machine

[MonsieurJacked]

3+ OH Press: worksets, 145 x 13, 11
Assistance 1: Dips bw+60 3x15
Assistance 2: Pull-ups bw+35 3x10
Other: Standing DB Press (40, 50, 60) x 5 (tempo 4/1/2/1)
chin-ups bw x 12,12
Incline curl 45 x 5
reverse BB curl: (30, 40, 50) x 10

[MonsieurJacked]

3+ Deadlift: worksets, 385 x 8+3 (felt like trash, still sore, maybe because it was 5am but I doubt it - not enough recovery time)
Assistance 1: Sumo 285 3x10
Assistance 2: Hamcurls 170 3x12
Other: Decline abs 25 plate x5
leg raise 30lbs x 10, bw x10
hyperextension bw x 10

1. Not enough recovery time for deadlift. I thought I'd try and do the base 531 program and see what happens, but I know by feel and the reps obtained that the frequency is too high (9 days rest). I have been able to progress on a 7/5/3 rep range with approximately 14 days recovery time between AMRAP deadlift sessions by adding 1 rep (sometimes) for a new PR. Thought I'd try something different since all of my other lifts had stalled.
Plan: Pick my battles (as said in the book). AMRAP every other week (like previous programming). Incorporate more volume via sub-maximal lift similar to deadlift (sumo) - less low back strain / similar movement pattern.

I know that to progress you need adequate recovery, but I want to experiment with adding volume in between AMRAP sessions to see if this has any effect on increasing strength - ie. dynamic effort day.

Algorithm:
1. If planned reps = met; continue with programming (Week 1 - AMRAP; Week 2 - dynamic effort; Week 3- AMRAP; Week 4 -
deload)
2. If planned reps != met; decrease intensity of sub-maximal lift session / address weaknesses.
3. If planned reps != met; revert to previous rep range and programming for deadlift. (hope it doesn't come down to this, because I know that I will eventually stall on it).

[MonsieurJacked]

3+ Bench: worksets, 220lb x 8+1, 6+2
Assistance 1: Incline DB 70lb @ 5 x 10
Assistance 2: DB Row 100lb @ 5 x 20
Other: Chins bw @ 4 x 13
Fly machine 295lb @ 3 x 5
Incline curls 45lb @ 1 x 6
Preacher curl 40lb x 10, 60lb x 10
Tri-extension 90kg x 10
Reverse tri-extension 50kg x 10

Incline curls really bringing out my arms - the long head as it syas in teh books.
Preacher curls added for short head, let's see what happens.
DB rows felt much better the BB rows, low back felt fine.

[MonsieurJacked]

01/01/18
3+ Squat: worksets, 320lb x 10, 6+1 (had a huge low back pump, left intending to come back but it was new year's hours)
02/01/18
Assistance 1: Leg press (full ROM) 5 plates @ 3 x 10
Assistance 2: Hack squat (full ROM) (1p, 2p 2.25p, 2.5p) x 5, 2p x 10 (again - low back pump had to call it day)
1+ OH Press: worksets 150lb x 12, 11

I'll finish the volume part of the OH Press workout tmr.

Been reading about dual factor training, with the fitness and fatigue relationship and the reason for a planned deload. I think I was in overreaching territory during my 5+ squat and up to my 3+ deadlift session (felt tired for a few days, couldn't get to sleep easily). The days following that workout were easier, less intensity, which allowed me to recover (felt close to 100%) to get the PR on 3+ squat. However, it might have been single factor training supercompensation (10 days in between squat sessions). Probably both...

What I know works for me:
Deadlift recovery cycle - 14 days w/ 1-2 max squat sessions (<7 reps) within range (<14 days risks not fully recovered for AMRAP set)
Squat recovery cycle - 10 days w/ 1 medium dl session with range (>10 days risks involution)
Bench recovery cycle - (?)
OH press recovery cycle - (?)

Low back pumps becoming a nuisance. The overuse of low back in high reps and volume is probably the reason I had a plateau for my deadlift previously. To counter this, my plan is to do a medium effort sumo on 1+ DL day coming up next, then possibly go for a max attempt at the end of deload to ensure I don't lose the capability of handling heavy load. If squat goes up, deadlift should also go up.

[MonsieurJacked]

03/01/18
1+ OH Press
Assistance 1: Dips bw+ 70lbs x 15, 10, 10, 10, 10
Assistance 2: Pull-ups bw+45 x 10, Chin-ups bw+45 x 10, 10
Other: bw pull-ups x 15, chin-ups x 15, dips bw x 25
Bench (legs in air): 135 x 10, 145 x 10, 155 x 10
DB Incline curl: 45 x 7, 3, 35 x 6
BB Preacher curl: 70 x 10 (wide grip)
DB Preacher: 20 x 10
Tricep pushdown: 95 x 12
Face pull: 30 x 15

[MonsieurJacked]

07/01/18
1+ DL :135 x 3, 225 x 3, 315 x 2, 405 x 1, 455 x 1, 475lb x 1, 405 x 3
Assistance 1: Sumo 335 x 10, 10

I spoke to the spirits on the astral plane and they said "go for a PR, you look so jacked today" so I did and they delivered, thankss spirit brahs.

[MonsieurJacked]

09/01/18
1+ Bench :worksets, 230 x 1, 255 x 1, 230 x 6, 6, 4 (last set paused)
Assistance 1: Incline DB 75lb @ 3 x 10

Comments: Was going to try for a PR but, 255 felt pretty heavy (CNS fatigue from DL or not in 90% range consistently?). Rep PR @ 230.

[MonsieurJacked]

10/01/18
1+ Squat: worksets, 340 x 1, 375x1 (didn't feel 100% (Sumo 335x10 x 3 3 days ago OR walking uphill yesterday for a few km?) / beginning of cold symptoms)
11/01/18
Squat: 365 x 1, 385 x 1 (getting strength back)
Bench: 235 x 2, 260 x 1, 225 x 5 (paused)
Power clean: 205 x 2, 1
Incline DB: 80lb x 10, 10
DB row: 100lb x 25, 25
Pull-ups bw x 16, 16, 16, 16, 16
Dips bw x 30, 30, 30

Comments: Cold symptoms still. Doing full body to "confuse the muscles" before deload.

[MonsieurJacked]

5/3/1 - Cycle 2

21/01/18
5+ OH Press: 140 x 17/13
Dips bw+75 x 15/10/10/10/10
Pull-up bw+50x10
Chin-up bw+50x10
Pull-up bw x 18/18/18
Bench (legs in air) 165 x 10, 175 x 8

22/01/18
5+ Deadlift: 375 x 10 *felt weak, decided to come back to it on 26

24/01/18
5+ Bench: 215 x 10/9
DB Incline: 80 x 10/10/10/10/10

26/01/18
5+ Deadlift: 375 x 11
DB Row: 110 x 25/25/25
Sumo: 255 x 10/10/10

27/01/18
Extra-volume
Bench (legs in air) 175 x 10, 185 x 10, 195 x 5
Pull-up bw x 20, Neutral-grip bw x 20, Chin-up bw x 20
DB Incline Curl: 50 x 4


Comments
-Recovered from cold (I seem to do my best thinking when I am sick, histamine release...? I have no idea.)
- began to have knee pain during deload - muscle imbalance?
-knee pain receded mostly by 26, single leg squats seemed to alleviate pain.

[MonsieurJacked]

30/01/18
5+ Squat: 310 x 8+4, 4
Front Squat: 205 x 2, 255 x 1
Leg Press: 5.5 plates: 10/10
Bench: 270 x 1, 275 x 1

31/01/18
Core / Calisthenics:
Full leg raises: 13/13/13
Single leg squat: R=10, L=10
Glute-ham bw x 15, 10lb x 15
reverse glute: bw x 15
Ab routine: (ab wheel x 11 + leg raise x 10 + ab crossover x 10)x2

Comments
- Lost some strength on squat. Not surprised since I had not done them in 20 days. Not that worried though, as they are "easiest" to increase. Deadlift and bench are my main focus. Didn't really feel like having a grind sesh either.
- Single leg squats added. Right knee is about 90%. My form with my left leg (which has historically been weaker) is now the same as right and strength is near equal (right slightly edges out).
- Did a 1RM test on bench, because squats sucked. Ass came off bench a little bit, so I won't count it, but glad I was able to handle the weight. Legit 275 soon.

[MonsieurJacked]

01/02/18
3+ OH Press: 145 x 15, 12

02/02/18
Dips 80 x 15/10/10/10/10
Pull-ups: bw+25 x 15/15
Chip-ups: bw+25x 15/15
T-bar row: 1,2,3 pl x 10

Comments
- PR + 2 reps on OH Press @ 145lbs
- pain in right wrist, thinking of buying wrist wraps

[MonsieurJacked]

05/02/18
3+ Deadlift: 395 x 9, 6
work 7 hr shift (lifting milk crates)
Sumo: 315 x 10/10/10/10

Comments
- improvement on the previous 3+ Deadlift session
- bought a multi-vitamin from Dollarama ($4), feel like I have more energy
- also got some glucosamine chondroitin and msm for the joints, time will tell I suppose.
- almost got t-boned today; leaving this here to remind myself there really are psychopathic drivers out there.

[MonsieurJacked]

06/02/18
3+ Bench: 225 x 8, 8
work 7.5 hr shift
Bench: (225 x 2, 255 x 1, 225 x 5) paused
Incline DB: 85lbs x 9/8

Comments
- PR + 1 rep on Bench @ 225lbs
- didn't get 10 reps on the assistance exercise; I'll switch to BB incline next session

[Gayle1]

Get it

[MonsieurJacked]

Get it

Getting there brah, thnx for the support

[MonsieurJacked]

08/02/18
3+ Squat: 325 x 8, 6, 4
Front Squat: 205 x 3, 225 x 3, 275 x 1, 295 x 1
Hanging Leg raise: 14/14/14
Pull-up: bw x 23
Chin-up: bw x 23

Comments
- Felt strong today (2nd day off from work), PR + 1 rep on Squat @ 325lbs
- Squat is like hitting a baseball on the sweet spot of the bat. I felt like I got it on a few mid-reps but the others I was leaning to far forward with weight on the toes and goodmorning-ing it up. Need to remember to sit back and center weight in mid-foot area.
- Almost passed out doing front squats after having the bar against my carotid arteries, got it back on the rack in time. Felt like time slowed down and the clang on the rack had this echo effect.

[MonsieurJacked]

10/02/18
1+ OH Press: 155 x 12, 10
11/02/18
Dips: 85 x 12/10/8
Pull-up: 27.5 x 15/15
Chin-up: 27.5 x 15/15
HS Incline Machine: 100 x 10/10
Incline DB Curl: 40 x 10
Bench (legs in air) 195 x 7
Comments
- PR + 2 reps on OH Press @ 155lbs
- Switching dips to db press after I hit 90 lbs next session

[MonsieurJacked]

13/02/18
1+ Deadlift: 415 x 7+1

14/02/18
1+ Bench: 240 x 6
Incline BB Bench: 155 x 10/10/10/10/10

16/02/18
1+ Squat: 340x 3, 375 x 1, 340 x 3

18/02/18
1+ Bench 2.0: 255 x 1, 270 x 1, 275x1, 230x7
DB Row: 115 x 25/25

5/3/1 - Cycle 3

20/02/18
5+ OH Press: 145 x 16/12
Dips: bw + 90 x 10/10/8
Pull-ups: bw + 30 x 15
Legs in air bench: 195 x 8, 205 x 3
HS Incline: 105 x 10

24/02/18
5+ Deadlift: 380 x 9

26/02/18
Random Bench heavy singles super-setted w/ bw pull-ups
*strategic bench day to see if deadlift pattern holds*

28/02/18
5+ Deadlift 2.0: 380 x 11
work
Hex bar pyramid (2-4.75 pl) super-setted w/ Chest-supported T bar (1-4 pl)

Comments
- I seem to have a pattern with deadlifts - I'll take about 10 days off, lift on my scheduled day (have a bad rep max), have a decent bench day 2 days later, then I'll go back to deadlift another 2 days later and somehow get a better rep max.
- I think sumo may have been the cause for aggravating my right knee - going to work on hex bar DL
- PR deadlift: 380 x 11
- PR bench: 275 x 1 / 240 x 6
- squat on the back-burner for now

[MonsieurJacked]

02/03/18
5+ Bench: 220 x 9/9
BB incline: 160 x 10/10/10/10/10
DB Row: 120 x 25
Pull-up: bw x 27, chin-up, bw x 27
skullcrusher: 100 x 6/4

05/03/18
5+ Squat: 320 x 1, 355 x 1, 385 x 1, 390 x 1, super set w/ leg curl/extension + 355 x 1, ss + 355 x 1, ss + 320 x 5

06/03/18
3+ OH Press: 150 x 14/13, burnout: 135 x 8
Bench (legs in air): 195 x 10, 205 x 4
flat DB: 85 x 10/9/6

Comments
- Need to focus on triceps for bench
- box squats for squat assistance
- I'll do flat DB at same weight until 5 x 10 reps

[MonsieurJacked]

09/03/18
3+ Deadlift: 400 x 9/6
H = Hex-bar deadlift, S = Squat
H: pyramid to 5pl x 2, S: 135 x 5, H: 5pl x 1, S 185 x 5, H 4pl x 6, S 225 x 5, H 3pl x 5, S 275 x 5, H 2pl x 5
Ab circuit

Comments
- Even though I'm repping low 400's, mid 400's still feel heavy as fuark.

[MonsieurJacked]

12/03/18
3+ Bench: 230 x 7/7
Pull-up: bw+ 35x15
Chin-up: bw+35x15
Bench (legs in air): 205 x 5/5
Incline Bench: 165 x 10/10/10/10/10

15/03/18
3+ Squat: 335 x 3 ATG, 365 x 1 ATG, 385 x 1 13-pin, 395 x 1 13-pin, 335 x 4 ATG

16/03/18
3+ Squat 2.0: 315 x 2 ATG, 365 x 1 ATG, 385 x 1 13-pin, 400 x 1 13-pin, 335 x 5 ATG
*work*
Front squat: 300 x 1 - 14 pin, 305 x 1 - 14 pin
Box squat: 315 x 3, 335 x 1
BB Lunge: 135 x 10 (both legs)

Comments
- Bringing back dips because they carry over to bench so much more compared to any other exercise for me. The best chest/tricep building exercise in my opinion.
- Front squat PR 305 x 1, Back squat PR 400 x 1

[MonsieurJacked]

17/03/18
1+ OH Press: 160 x 11/9, burnout: 135 x 10
Bench Pin-press 13-pin: 265 x 2, 280 x 1
Close grip Bench: 225 x 3/1

Comments
- Supra maximal isometric holds and presses have helped in the past, so I added pin press
- Close grip PR, after tri's were fried
- My right arm is handling weight much better than my left during bench, may be either a form or strength issue.

[MonsieurJacked]

19/03/18
1+ Deadlift: 425 x 7/5
Dips: 95 x 6
Close grip Bench: 225 x 4
Bench Pin-press 13-pin: 265 x 3, 285 x 1
Close grip Bench: 225 x 3
Dips 95 x 3
Flat DB Bench: 85 x 10/10/10

20/03/18
Hex-bar Deadlift: pyramid to 4.75 pl x 2 (PR +1 rep b/c 1 inch lower than before)
Squat: 285 x 3, 305 x 3 ATG
Pull-up 37.5 x 10+5
Leg Press(full ROM): 5 pl x 5, 6 pl x 5, 5 pl x 5
SLDL (knee sticking point): 185 x 10/10
leg extension (N/A went by feel)
single leg ham curl: 70 x 10
various chin ups

21/03/18
Close grip Bench: 225 x 4
Bench Pin-press 13-pin: 275 x 2, 290 x 1
Close grip Bench: 225 x 4
HS Incline Machine: 105 x 10/10

Comments
- Was hoping for more reps on dips, need to get used to movement again.
- Chest and tris looking stronger since adding pin press. It carries over to full ROM movements as seen in close grip.
- Deadlift PR, Close grip PR
- Flat DB reps increased, will stay at weight until 5 x 10
- reset pull-ups back to 25lbs
- leg press goal: 6 plate x 10 (full ROM)
- I am trying to create a fatigue wave that will translate into a higher fitness wave in a few days for 1+ bench with high frequency/low volume lifts. Let's see if it works...

[MonsieurJacked]

24/03/18
1+ Squat: 355 x 2 (ATG), 375 x 1 (ATG), 395 x 1 (13-pin) *375 ATG was smoother than 395
SLDL: (185-225-275-185) x 10
Hanging leg raise: 15/15, full-to-half-to-full: 4
ab routine

25/03/18
1+ Bench: attempted 245 max reps, felt weak b/c hamstrings done prior, held off

27/03/18
1+ Bench 2.0: 245 x 5, 265 x 1
Incline Bench: 170 x 10/10/10/10/10 *felt very easy, 13-pin press increased tri-strength ++

30/03/18
1+ Squat 2.0: 395 x 1, 405 x 1/1
Bench (legs in air): 205 x 8, 215 x 3
BB Row: 135-195 x 10
Cable fly: 150 x 5
explosive dips

31/03/18
*Work*
Front Squat: 275 x 1, 300 x 1, 315 X/X (eccentric portion only)
Leg Press: 6 pl x 10
Single leg ham curl: 105 x 10
Leg extension: N/A
Hanging leg raise: 16

Comments
- Squat: PR @ 405 (13-pin), Goal: 405 ATG
- Squat: Singles are working for me in terms of strength gain (PRs); weight feels lighter every week compared to sticking with the 5/3/1 rep scheme.
- Leg Press Goal: 7 plate x 5 (full ROM)
- Bench: Feel stronger at lock-out b/c pin press, feel weaker at bottom of lift - Plan: increase flies, 15-pin press, explosive deep dips
- SLDL: really hit my lower back and hams well. I'm not going all out like I used to b/c of snap city a few years back. I feel good at the moment though, maybe 2/10 pain tops right knee, but other than that *thumbs up emoji*

[MonsieurJacked]

5/3/1 - Cycle 4

Training Maxes:
OH Press: (175+15) x 0.9 --- Actual 1RM: ?
Deadlift: (470+30) x 0.9 --- Actual 1RM: 475 (+5)
Bench: (270 +15) x 0.9 --- Actual 1RM: 275 (+5)
Squat: (395+30) x 0.9 --- Actual 1RM: 405 (+10)
*I increase weight based on initial 1RM rather than training max because progression is slower

01/04/18
5+ OH Press: 145 x 17, 150 x 12
Close grip Bench: 235 x 2, 245 x 1
Bench Pin-press 15-pin: 185/195/205/215 x 3, 225 x 1
Dips: bw+95 x 8/6