Good pressing pat. I don't like to waste my time or energy on too many warm up sets either. I like to find what my working sets will be an then warm up my joints with more reps and a lighter weight and then progress to my working sets with no more than triples.
...shit. I totally forgot you were doing 5/3/1.... I suck. Yeah that all makes sense now.
Nice benching, I never surprise myself on bench so good for you. I am the same way on warm-ups, I know some people just need to warm up forever but a couple sets of 5 usually does it for me.
Gotcha Rob. I definitely will need to tweak it soon though. I keep surprising myself..lol
Thanks for the read guys. I'm definitely changing the warmup structure. Outdid my expectation again today.
5/3/1 Week 2, Day 4
170 x 3
195 x 3
220 x 8
BW x 5, 7, 7
115 x 10
125 x 10
125 x 10
Surprised myself with 220. I had a few more in the tank but my depth was borderline illegal so I called it quits. Reps felt good though, despite coming off 10 straight days in my cubicle.
Box squats are just wearing me out. The reps are easy but the fatigue is ridiculous. I guess superset with GHR is part of that. Speaking of GHR, I worked on my form and they are MUCH more difficult. Sadly, I'm still not doing them perfectly.
Shut it down with 2 sets of assistance work left. Got softball tonight and the 5K in the morning. I won't win the race but they're raffling off a TV and a Garmin watch. I won top prize at a race raffle a couple years ago. It was a glass pumpkin..LOL
Your selling yourself short on your absolute strength at the moment in my opinion Pat, alter those numbers and start working with the heavier weight your capable of.
I will. I decided this morning to recalculate for next cycle instead of a marginal increase. I have deload next week then the new cycle starts so I'll get something more suitable going. When I set everything up I honestly didn't think I would put up those kind of sets. I think my excessive warm ups this past year may have been hindering me more than I thought. Thanks for lookin out.
I'll go against the grain and say hold fast. Strength is a marathon, not a sprint. You need to give yourself the ability to run these month long cycles over and over. I'd say run no less than 6 cycles worth. Even using the smallish jump Wendler recommends, you're looking at a 30lbs jump on your bench and press and 60lbs for your dead and squat in 6 months of training. That's phenomenal work. Stick with it man.
Solid squats man. I'd have to agree on not making too big of a jump on 5/3/1.
Thanks for the input fellas. I forgot I've got one more week before deload anyway. I think I will let it go as planned. I have to keep in mind there's no place for impatience in this plan, that's for sure.
5K was a wash today. Literally. It pissed down the rain the whole time. They had a delay then brought us to the start line, then a "5 minutes to start" warning, which turned into another 15-20 minutes waiting for them to get volunteers (bless those people) in place. I was soaked through by the time they fired the pistol, and be the end of the race I was water logged down to my shoes. Worst. Run. Ever. The last half mile was a total downpour and high wind. I even had a leaf hit me in the face. I've never walked in a race but I was dying to about 1/3 of the way in. Running in rain like that affected my breathing. It was like getting water boarded..lol. I was struggling to get a good breath. Blah blah blah.. 30:20. 👎
Pics of a loser. :(
5/3/1 Week 3, Day 1
Press (this is always seated)
100 x 5
110 x 3
125 x 7
BW x 6, 6, 6, 6, 6
BW x 3, 4, 3, 3, 2
No run today. My lower legs and feet are still a bit sore. Gonna get back on that tomorrow. I have hours of outside work to do today anyway.
Nice pressing for sure Pat!
Thank you sir. I feel a big PR on the horizon.
5/3/1 Week 3, Day 2
170 x 5
190 x 3
215 x 10
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
BW x 10
BW +1/4" band x 10
+ 3/4" band x 10 (extremely uncomfortable)
1/4" band x 10
BW x 10
Back extension is really awkward. I need more research on finding a position that doesn't smash my quads so much.
Solid work Pat, keep at it. That's a lot of power cleans.
Back extensions like hypers on a 45º or a ghd, or on the ground?
Yeah Paul, they wear me out but I love to do them. But, I need something high volume as my accessory work. The lighter sets of 10 were REALLY shitty though.
Rob - On the GHD. That pad really kills my quads. I'm experimenting with the length and height. I think I can find a happy medium somewhere.
2 mile run. Took about 18 minutes.
5/3/1 Week 3, Day 3
135 x 5
155 x 3
170 x 10
45 x 15, 15, 15, 15, 15
BW x 6, 6, 5, 6, 5
Pretty good session. 170 x 10 was a total grinder. The last 4 reps were slooooow and rep 10 was just sheer willpower..lol
Tweaked my Achilles yesterday. Felt tight but almost normal this morning. If we can scrounge up a full team I'll have softball tomorrow so hopefully it feels ok. A friend of mine ruptured his Achilles back in July so I'm a bit paranoid. He told me yesterday they told him it was like sewing two mop heads together. Sounds great, no?
Whenever I bench for high vol on the last set, I always get paranoid cuz I train (generally) alone. Do you have someone to catch just incase?
I have a power rack and the safety bar setting I use is perfect. It allows me to bring it to the chest but if I bring it a few inches toward my neck I'm low enough under the pins that I can slide out from under it. I usually know when I won't get the next rep so I've only had to set it down 3 or 4 times ever. I've also been rotating the shoulder to tuck my elbows in per Kelly Starrett and it's made me much less shaky on the slow reps.
5/3/1 Week 3, Day 4)
185 x 5
210 x 3
235 x 8 (Rep PR)
GHR (3/4" band assisted)
x8, 8, 8 (difficult, but the band helped a lot for form and such)
Box Squat (50%-ish)
125 x 10, 8, 8
Softball later, hopefully.
Next week is deload. On squats, my 1RM ever is 280. Because I hadnt done it in a while I called it 275, and set my training max (90%) at 245. So I repped 235 x 8 today. I had a couple more in the tank but I was getting low on oxygen and didnt wanna pass out..LOL Still, my calculated 1RM is almost 300. I don't intend to try it anytime soon but that's still a nice feeling.
Did you read this somewhere or is there a video? I'd be interested in hearing/seeing more. I know about tucking elbows but have always struggled to actually do it.
Originally Posted by Patz
8 reps at any weight over 200 has to be a grind, nice squatting.
Big volume lately Pat, nice rep PR on the skwatz.
Deload. Started a day early since we're going to Tennessee Thursday for a little vacay.
50 x 5
70 x 5
85 x 5
Short (very) and sweet.
Softball team finally got a win (tie).
Didn't you just go on vacation? I'm jealous. I am not jealous of your softball team though, haha.
LOL. Our softball team BLOWS. It's still fun but we might work a little harder to find some players outside of our company bext time.
Yeah we did two in June and another in August..lol. We try to do a regular vacation and a couple long weekends every year. My wife is a teacher so we end up doing a lot of stuff in the summer since I'm the only one who has to take vacation days. She's good at finding deals too. :)
90 x 5
110 x 5
135 x 5
Was gonna do a run but I ate Andy Capp's hot fries and Mexican food yesterday so my stomach was kickin this morning.
Mmm, deadlifts with a ring of fire. Fun times. Enjoy the vacation.