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5-3-1 strength and recovery log

C2 w5 dl
11/11/2014

Sumo work up to
120kgx5, 140kgx5, 160kgx3

Front squat
40kgx8, 50kgx5 60kgx5, 70kgx3, 40kgx5

"trap bar" squat
30kgx20, 60kgx20, 90kgx15, 120kgx15
SS
Sldl
30kg 4x10
 
Cycle 2 W6 Bench press
12/11/2014

Warm up: barx10, 40x10, 50x8, 60x5
Work sets: 77.5kgx5, 87.5kgx3, 95kgx1, 1
70kgx10

Incline DB press
60lbsx10, 70x8, 80x5, 90x5

BB row deadstop
40kgx15, 50kgx10, 60kgx10, 70kgx10, 80kgx8, 4, 3 rest pause

1 arm Seated cable row
70lbsx20, 80x20, 100 2x15


Got in got out!

Compressed 3 training sessions into 3 days and all while fighting a cold (wasn't a very good idea) . I was very busy last week and still am. Crap sleep too.

Instead of completing week 6, I skipped it and went straight into deload, starting with squat.
 
capo180 said:
Nice benching man. Same way I set up, I get more of an arch in my upper back though. I would try to get on the traps a little bit better. For squats it looks like you are just trying to push back to far instead of going down. You just need to pop the hips back then sit. Your stance might be a bit wide to do that. Also if you let the weight come forward a bit you might hit depth a little bit better, but I'm not a fan of that myself.
Click to expand...

Thanks man. Yeah I've been used to doing wide / moderately wide stance squats, whenever I go shoulder width I feel like I have excess "butt wink".

I've dropped the weight alot and have just been doing 5's .

I have a deload vid. Will try to post it tomorrow.
 
One hell of a week!! And it ain't over yet!
 
Deload Squat
15/11/2014

Barx10, 40kg 2x10,
60kgx8, 6
80kgx5, 5, 5, 5

Paused squats
40kg 2x5, 60kgx5

Back raise
bw 4x20

Bulgarian split squat
BWx10, 45's 3x10

Went straight into a deload week. Didn't complete week 6 for cycle 2. Just saw my vids again, damn I have bad butt wink.

I tried activating my glutes and twisting my feet into the ground. Can't see my stance width in the vids tho.
 
Deload OHP
17/11/2014

warm up: barx10, 10kgx10, 15kgx10
20kgx7, 25x5
work sets: 30kg 3x5
20kgx10

Smith CG incline press
40kgx10, 50kgx8, 60kg 3x3 (cluster)
SS
Chins
Bw 3X10

Lat pull down
40kgx20, 60kgx20, 80kg 2x12

Rolling DB tri extension
30sx 20, 35s 2x 15, 40s x10

Rope push down
4x25
Side raises
4x12
Facepull
4x20


Much needed deload. Tightness issue on OHPs, can't keep my entire body tight like I used to.

I've been failing on the bottom portion / starting position of the lift.
 
Deload dl
19/11/2014

Conventional
Work up to
100kg 3x5 (beltless),120kgx5

Goblet squat paused
60lbs 2x10, 70lbs 2x10

Unilateral LP
80kg 3x10
2min LP 1 x AMRAP

Leg curl
4plates 3x12

Havent done 120kg on conventional in a long time! Last time I did 120kg I re injured myself. Trying not to let them hips shoot up!

I feel like I have better mobility to get into posotion now. My hams weren't as tight as the used to be.
 
Nice work on a deload.

What percent(s) do you use on a deload week typically?
 
RegisterJr said:
Nice work on a deload.

What percent(s) do you use on a deload week typically?
Click to expand...

Didn't want to go overboard! Had to recover from a cold and put up with work.

My first deload I tried to keep my percents high and reps to singles That didn't turn out well!

Didn't really use a percentage, I just based it on how my last set felt. I put a cap on the max weight though.

On my next deload I should have proper percentages on my deadlifts and OHPs. Somewhere between 50-65%

I'm planning to start training with my TM percentages on dl.
 
Cycle 3 W1 Bench press
22/11/2014

Warm up: barx10, 40x10, 50x8, 60x5
Work sets: 75kgx3, 82.5kgx3, 92.5kgx2, 2, 100kgx1
70kgx6

Paused bench (2 count)
70kg 4x5

Db row
70lbsx10, 85lbsx10, 100lbsx10, 125lbsx10, 140lbsx8

Wide grip Seated cable row
110lbsx15, 125lbsx12, 140lbsx12, 160lbsx12

Inverted row
Bw 4x20

Ss

CG Bench press
50kg 4x10

Missed the 3rd rep again for 92.5kg! kept my training max the same as last week. But at least when I reset I was able to do 2 reps again. And topped it all off with a 100kg single. 265lbs with the bar. But it was a long grind though.

Somewhere 1/3 the way up?

All in all was a good session!
 
C3 W1 DL
23/11/2014

TM: 165kg

Sumo work up to
125kgx3, 140kgx3, 155kgx4

Rdl paused
40kgx12, 80kg 4x12

SL leg press
110kg 3x10, x AMRAP (2min set)

Reverse hypers
3x20
Upper back work


Finally got a TM for my dl days, I think/feel like my lower back is ready to for a strengthening phase.

Quick session but the next day doms were real!!
 
C3 W1 OHP
24/11/2014

warm up: barx10, 10kgx10, 15kgx10
20kgx8, 25x5
work sets: 35kgx3, 37.5kgx3, 42.5kgx2, 2
30kgx10

Smith CG incline press
40kgx10, 50kgx10, 60kgx5, 60kgx5,2

SS

Chins
Bw total 80reps

Lat pull down
40kgx20, 80kg 3x12

Db pullover
50lbs 4x10

Dips
Bwx20, 30lbsx10, 40x10, 50x10

Tri extension (to neck)
40kg 4x15


Something's still wrong, halfway through the press my feet start to tremble! Haha. Strange for my OHP to go backwards. Have to recheck my form.
 
You'll have that third rep soon enough.

I did OHP with the most weight (140) that I ever have the other day and I had the same thing. Legs all shaky. Then again, I'm not sure what proper form on them is.
 
Thank RegisterJr. Might go lightweight for a while. I do know that my bench press doesn't get any stronger with high rep OHPs. BBB template.
 
Cycle 3 W2 Bench press
27/11/2014

Warm up: barx10, 40x10, 50x8, 60x5
Work sets: 70kgx5, 77.5kgx5, 85kgx4, 3

Paused bench
70kgx 8, 6, 5, 60x 5, 5

Box squats
40kgx12, 60kgx10, 80kgx6, 100kgx5

Single arm cable row
70x20, 90x15, 110x12, 130x12

CG bench
40kgx10, 50x10, 60 2x5

SS chins
Bw 6x10

I missed my squat session the other day. Damn! Fell asleep after work and woke up at 9pm.

Made me want to squat the s*** out of them weights! so I did a few box squats after benching. Haha!

Didn't hit 5 reps for 85kg again, but rep 4 felt smoother? Than last week.
 
Hittin it early! Or late by your time... Lol

I'm right behind ya.
 
RegisterJr said:
Hittin it early! Or late by your time... Lol

I'm right behind ya.
Click to expand...

Hahaha! Thanks!
3pm here bro!

My g8 must've gotten lost somewhere!

Time to catch up with your logs!
 
iddc said:
Hahaha! Thanks!
3pm here bro!

My g8 must've gotten lost somewhere!

Time to catch up with your logs!
Click to expand...

There is a bit of a shuffle going on at HQ. I don't know if you heard, but Snags passed away and that's why I wasn't getting a response.

I haven't forgotten, and will see what I can do. I'll let you know whatever the response(s) is/are.
 
RegisterJr said:
There is a bit of a shuffle going on at HQ. I don't know if you heard, but Snags passed away and that's why I wasn't getting a response.

I haven't forgotten, and will see what I can do. I'll let you know whatever the response(s) is/are.
Click to expand...

I heard about it. Sad times here at am. I still have his reputation message in my inbox.
 
Been having pain in my outer shins recently, I wonder why.
 
iddc said:
Been having pain in my outer shins recently, I wonder why.
Click to expand...

All the time, or during/after certain lifts/activities?
 
RegisterJr said:
All the time, or during/after certain lifts/activities?
Click to expand...

Only recently, for about a week now. Comes and goes sometimes on the left/right.

The only changes I've made were my shoes (I now use chucks) and my heavy ass safety boots for work.
 
Nice last couple sessions man. I'd do a little ankle mobility stuff see if that would help your shin at all, weird spot to feel tight. Could be your calves too.
 
C3 W2 DL
29/11/2014


Conventional work up to
120kgx5, 135kgx5

paused dl
60kg 2x5, 70kg 3x5

Box squat
40kg x 12, 60kgx10, 80kg 2x10

Back raise
3x20

In and out today. Training was fasted and in the morning. I'm going to Kuwait for a week, I probably won't do any training there.

Max today was supposed to be 150kg but the TM is based on my sumo dl. Taking it easy and waiting for my back to fully strengthen.
 
capo180 said:
Nice last couple sessions man. I'd do a little ankle mobility stuff see if that would help your shin at all, weird spot to feel tight. Could be your calves too.
Click to expand...

Thanks! Could've wished to be less stressed/fatigued coming into the workouts.

Planning on supping up for stress.


Might be both! Thanks I'll try adding ankle mobility work too. I've also been ignoring my calves lately.
 
Today's dl and box squats
C3 W2 DL: Invalid Link Removed
 
C3 W2 Bench

C2 W2 Bench: Invalid Link Removed
 
Lifts looked good bro!
 
Cycle 3 W3 Bench press
05/12/2014

Warm up: barx10, 30kgx10, 40x5, 50x5, 60x5 70x5
Work sets: 77.5kgx5, 87.5kgx3, 97.5x1, 100kgx1

Paused bench
70kgx 5, +bands 2x4, 1x5

DB rows
70lbs x12, 85lbsx12, 100lbsx10, 125lbsx10, 140lbsx10

Meadows row
45kgx 15, 55kg 3x12

Inverted row
Bw 4x20
SS
Rolling DB extension
30s 2x20 35s 2x15

Facepull


I'm back!! After a week in Kuwait! Surprisingly, the people were nice up there. Stayed in a hotel with a small gym, did some fluff work nothing hardcore. So sort of a deload week.

Good thing is I kinda caught up with my sleep so I feel well rested now.

Bench felt great today! Felt my legs firing for the leg drive, max set of 97.5kg felt smooth! And so did the 100kg! Amazing what a week off and good sleep can do for you.
 
Running out of stimul8! Might take a huge stim break for a while. Since I have to order and wait for the "good stuff" to arrive. My only option here is hemavol, opinions anyone?
 
Welcome back bro!

I personally have no experience with hemavol.
 
RegisterJr said:
Welcome back bro!

I personally have no experience with hemavol.
Click to expand...

Thanks!

Might get some high volume or caffeine free conqu3r, undecided yet. or make some of my own: amentoflavone, cop, alcar, cit mal, l tyrosine,

Dunno.
 
iddc said:
Thanks!

Might get some high volume or caffeine free conqu3r, undecided yet. or make some of my own: amentoflavone, cop, alcar, cit mal, l tyrosine,

Dunno.
Click to expand...
Well, if you're going to use those ingredients in bulk anyways, you might as well go with CONQU3R, man. It has all those.

Although, HV isn't a bad choice from what I'm hearing either :)
 
I used PUMPx3 by LeCheek Nutrition the last stim break I had and loved it.
 
Season's Greetings and Happy New year to all you AMer's!!

it has been 3 weeks? since my last update. i've been really busy at work and had so much cr@p to do.
worst part was i had to take my work home just to catch up. everything's going steady now(i hope) so i'll be back logging again.

i'll just give a quick summary of my training the past few weeks:

Bench
Hit 100kg x 1 again, this time smoother failed the 2nd rep.

Squat:
I changed my stance width again, having a narrow stance really feels uneasy (maybe it doesn't fit my body type?)
so i shifted to a moderate wide stance.
120kgx5

Deadlift:
alternating between conventional and sumo
sumo on 3's and 5/3/1 week
conv on 5's week

sumo
175kgx2

No vids, no time. i'll start on my next cycle after this deload week.

lower back is doing good, slowly regaining strength. hope i just could keep moving forward from here.

It's a deload week and this time i won't go for intensity with heavier sets.
i now know the importance of a week of good rest.

time to catch up!!
 
My squat stance is so inconsistent. I dunno where I'm the strongest. I just know that I squat and if it doesn't feel right I try something else. I prob need more vids to see where I'm more comfortable.

Welcome back man!!
 
05/01/15

OHP deload

Usual warm up but more reps
Working sets: 30kgx10, x8, x7

Lat pull down
110lbsx12, 125lbsx12, 140x10, 155x10

Chins
Total 80 reps various grips

CG Bench
40kgx12, 50kgx12, 60kgx10, 70kgx8

Tate press
20's x 15, 25's x 15, 30's x 15

SS

DB curls
25's x12, 30's 2x12

After the deload I'm going to drop the weight on OHP and just add volume. It seems like my OHP strength has no correlation with my bench press. My bench kept getting stronger despite my OHP becoming weaker.

I don't really feel motivated to workout, maybe because of the number of resolutioners at the gym.
 
Spaniard said:
Well, if you're going to use those ingredients in bulk anyways, you might as well go with CONQU3R, man. It has all those.

Although, HV isn't a bad choice from what I'm hearing either :)
Click to expand...

I was supposed to go conqu3r demi God edition!!

But damn! I was so ready to order, only to find out that nutra doesn't accept my billing address.

:(
 
RegisterJr said:
My squat stance is so inconsistent. I dunno where I'm the strongest. I just know that I squat and if it doesn't feel right I try something else. I prob need more vids to see where I'm more comfortable.

Welcome back man!!
Click to expand...

Thanks!

I started off with moderately wide then post lower back injury I went for a very wide stance. With the help of all the guys here at AM, found out I wasn't hitting depth and my upper body position/bracing was off. Then tried to narrow. All over the place!

Hopefully I could post a vid after deload week.
 
I feel similar with my thought on OHP not carrying over. It's the only lift that I haven't progressed on. I'm sticking with it tho.
 
I switched my OHP to doing it for volume (running 8/5/3), I reset it a few times but hit pretty much the same peak. I changed my form a bit to widing out the grip just a hair, seems a little bit better. Mobile shoulders and a strong upper back/triceps helps a lot too.
 
09/01/15

BENCH
TM: 100KG (on the bar)

75kgx3
85kgx3
95kgx3
Joker 97.5kgx2

Incline DB
50'sx15, 60'sx10, 70's 2x6

Seated cable row
4x15

SS

Bw dips
20, 3x15

DB row
85x12, 100x12, 125x10, 150x6

1arm cable row
3x15/side

Didn't add anything to my TM, as I wanted to hit prescribed reps before adding weight.

Finally got to do 95kgx3! Slow progress is better than no progress.

Good day overall despite my slow start.
 
10/01/15

DL
TM: 170KG (on the bar)

125kgx3
145kgx3
162.5kgx6

deficit dl (conv)
40kgx10, 60kgx5, 80kg 3x5

Leg ext BFR
100lbs 20,10,10,10

Lying leg Curl
3x15

DB shrugs
50'sx20, 60's 3x15

Facepull
3x20

Db bicep curl
3x15

I actually wasn't supposed to do working set sumos today since I was still experiencing DOMs in my inner thighs (Adductors/abductors ?). But after a nice long mobility and warm up I felt really comfortable getting into position and pulling.
 
RegisterJr said:
I feel similar with my thought on OHP not carrying over. It's the only lift that I haven't progressed on. I'm sticking with it tho.
Click to expand...

Yeah, but for others it works wonders for their bench press.

Same here, it's one of the "pillars" of 5/3/1
 
capo180 said:
I switched my OHP to doing it for volume (running 8/5/3), I reset it a few times but hit pretty much the same peak. I changed my form a bit to widing out the grip just a hair, seems a little bit better. Mobile shoulders and a strong upper back/triceps helps a lot too.
Click to expand...

Thanks for the heads-up, I might find myself in the same situation. So I'll probably stick with 5/3/1 (or 3/5/1 in my case) go lower weight and work on form.

I tried a BBB on OHPs before, no changes in BP strength.
 
Strong work bro. Your jokers were powerful.

Mine is 3/5/1 also. 5's week, when I do the AMRAPS on Deads and Squats, take so much outta me.
 
12/01/15

OHP
TM: 45KG (on the bar)

32.5kgx3
37.5kgx3
40kgx5

Paused bench
40kgx8, 50kgx5, 60kgx5, 70kgx5, 80kgx5

Chins
BW x total 90

Pull down
4x12

Tricep push down
4x15

Another late post, a week late? Been busy again with work, just had an annual inspection.

80kg x 5 Paused went smoothly. Had to bench press on a regular bench which has the pins set a little too high for me.

The Gym has been packed for the past 2 weeks now! When is it going to end!
 
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