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I’m just not that strong (yet)!

5.16.24

Deadlift
155x5
190x5
215x5
245x5

Press
Bar x10
85x5
95x5
110x5

Assistance
Dips 25 reps
Chin-ups 25 reps
Leg Raise 4x8

Not bad!
 
Resolve10 said:
Nice work getting back after being sick.

The x25 work just accumulating in however many sets it takes?
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Yeah my endurance seems to be slightly down still. So yeah as many sets as it takes. My chin-ups have been down cause I’ve put on some bad weight from our crazy stretch of February and March.
 
So apparently I didn’t post the rest of last week.

Today was as follows….

Squat (work sets)
190x5
220x5
245x5

Bench
170x5x5

Assistance
Dips 5 sets of 6
Rows 5 sets of 10
Ab Wheel 25 reps

I stumbled upon Jim Wendler’s Livestream….. how in the hell have I missed that for so long? It’s so good!
 
5.29.24

Deadlift
135x5
200x5
230x5
260x5

Press
110x5x5

Assistance
Triceps Extension 3x12
Chin-ups x a lot (lots of sets of 3. Did sets between deadlift and press, a long with my assistance circuit)
Pallof Press 3x15

My log is probably pretty boring. Same stuff. Have a great Wednesday!
 
slimsaw00 said:
5.29.24

Deadlift
135x5
200x5
230x5
260x5

Press
110x5x5

Assistance
Triceps Extension 3x12
Chin-ups x a lot (lots of sets of 3. Did sets between deadlift and press, a long with my assistance circuit)
Pallof Press 3x15

My log is probably pretty boring. Same stuff. Have a great Wednesday!
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Hey, I see an increase in weights from your deadlift session. That's always a good thing!
 
Segansational said:
Hey, I see an increase in weights from your deadlift session. That's always a good thing!
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Yeah, and they were all good reps too! I’ve got one more week of this 5/3/1 cycle and will do one more 5’s Pro block before going into some PR sets. A lot of things have just clicked lately.
 
6.1.24

Main Lift - Bench
105x5
145x5
170x5
190x5

Supplemental -Squat
135x5
185x5
220x5x5

DB Row x 10,12, 22
Dips x 6 (5 sets)
Ab wheel (5 sets)

Bike 4 sprints

I wanted to do this workout yesterday but little man was up from 10:00pm to about 12:30. He was incredibly upset. My wife and I took turns trying to get to back to sleep.

This workout was slow moving. Have a great weekend everyone!
 
Resolve10 said:
Got June started right. 🙂

How long are the bike sprints?
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How is it June already?

Bike sprints are all over the place 10s on/20s off, 20/40, multiple for as long as I can. I need to work on doing more of them, and maybe be a little smarter about progressing them. But I figure if I’m breathing hard I did something right. I also use the bike for my easy conditioning, which I’ve started doing more of.
 
Resolve10 said:
Is it just a recumbent bike?

Just getting into the habit of doing some is a good place to start.
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I’d call it a “spin” bike I guess. If funds were unlimited I’d love to have an AirDyne or Assault Bike. Now that it’s finally warm to stay our family goes for walks in our little town. Yeah I’ve gotta embrace the conditioning because it’s what I’m least consistent on.
 
Resolve10 said:
My rowers and my assault bike were second hand. If you have social media keeping an eye on various market places or similar can help ya snag them for cheap if you get lucky.

Id like something like a spin bike too eventually, but probably going to aim for one of those self propelled treadmills before that (as I cry myself to sleep with how expensive they are).

Spin bike should still be pretty solid for your needs tho.
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Yeah honestly the next piece of equipment I’d like to buy is just some more 45 plates. I just gotta actually look on FB Marketplace. The bike works for me for sure. And in the past I’ve done some jump rope, KB swings and other body weight moves as a circuit.
 
6.3.24

Main Lift - Squat
135x5
165x5
205x5
235x5
260x5

Supplemental - Bench
135x5
180x5x5

Assistance
Push-up BWx15x3
Leg Raise 3x12
DB Row 3x15

Wnew, squat and bench both felt heavy near the end there. Contemplating keeping training max the same for my squat next training cycle. Might see how supplemental goes on Friday 🤷‍♂️. Last full week of school and then three half days the following week. Hopefully during summer I can hit the training hard!

Have a great Monday everyone!
 
Resolve10 said:
My rowers and my assault bike were second hand. If you have social media keeping an eye on various market places or similar can help ya snag them for cheap if you get lucky.
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that's about the only way I'd buy most of that gear now days. At our original box circa 2010-2013 when things were still pretty hardcore our coach would bring in new gear all the time that was clearly 10+ years old but worked fantastic and we'd go ham on it all day. doesn't take long before new looks used anyways lol.
 
Hey everyone! Training has been going pretty well!

Today’s highlight was a joker squat of 285x1. Normal supplemental and assistance on squat day.

The PL meet I was eyeing is capped out so I’m unlikely to sign up for any kind of competition. I wanted to get one somewhat local, so my wife and kids could come. Traveling with a 5, 2 and 1 year old is tricky. And, another thing to add is that I’m not strong enough for a strongman meet.

Question for you strong folks….. how would you use 5/3/1 leading up to any kind of meet/comp? Thanks!
 
slimsaw00 said:
Hey everyone! Training has been going pretty well!

Today’s highlight was a joker squat of 285x1. Normal supplemental and assistance on squat day.

The PL meet I was eyeing is capped out so I’m unlikely to sign up for any kind of competition. I wanted to get one somewhat local, so my wife and kids could come. Traveling with a 5, 2 and 1 year old is tricky. And, another thing to add is that I’m not strong enough for a strongman meet.

Question for you strong folks….. how would you use 5/3/1 leading up to any kind of meet/comp? Thanks!
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Well, for 1, don’t use the Boring But Big template. That is for going up a weightclass/trying to add substantial mass.

Also, don’t overuse Joker singles. They are Wendler’s way of trying to explain the idea of SOMETIMES doing some YOLO singles when things are really clicking. If you are doing them 2-3 weeks in a row, if they are part of your regular programming, you probably misunderstood the intent.

Wendler literally has a 5/3/1 for Powerlifting that explains his ideal way to apply it to a meet prep. He was a good powerlifter, squatting in the 700s with a belt & knee wraps and 1,003 in multiply - he saw & did enough that you could do worse than listen to him on the matter.
 
I’m not using BBB, using a template with a main lift and a different lift for supplemental. Today felt great so I did a single 10% above my TM. I will not do them next week and will see how I feel on my 5/3/1 week. I thought I had that book but I guess I didn’t.
 
slimsaw00 said:
I’m not using BBB, using a template with a main lift and a different lift for supplemental. Today felt great so I did a single 10% above my TM. I will not do them next week and will see how I feel on my 5/3/1 week. I thought I had that book but I guess I didn’t.
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Highlights of the rest of the week….

3’s Week 3/5/1 Anchor)

Deadlift
Joker 300x1 (RPE 8-8.5)
PR set 260x7

Bench
Joker 215x1 (RPE 9)

Gonna keep plugging away with 5/3/1, and if a meet pops up that I can feasibly do, then I’ll weigh my options. I found my shared spreadsheet with my meet prep for my 2nd meet (which didn’t happen ), Bryce Lewis’ intermediate 9-week, or BBM Strength 1 (which I have purchased). Anyways, have a great weekend!
 
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6.24.24

Main - Squat
Bar x5
95x5
135x5
180x5
205x5
235x8

Supplemental - Bench
135x5x5 (one count pause)

Assistance
DB Row 3x14
Leg Raise 3x12
Dips x 10, 9, 8
 
6.25.24

Main - OHP
Bar x5
85x5
100x5
115x7

Supplemental - Deadlift
185x5x5

Assistance
1-arm DB flat press
Chinups
Pallof Press

Not amazing, but a solid workout. Have a great day!
 
slimsaw00 said:
Highlights of the rest of the week….

3’s Week 3/5/1 Anchor)

Deadlift
Joker 300x1 (RPE 8-8.5)
PR set 260x7

Bench
Joker 215x1 (RPE 9)

Gonna keep plugging away with 5/3/1, and if a meet pops up that I can feasibly do, then I’ll weigh my options. I found my shared spreadsheet with my meet prep for my 2nd meet (which didn’t happen ), Bryce Lewis’ intermediate 9-week, or BBM Strength 1 (which I have purchased). Anyways, have a great weekend!
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Looking pretty stronk in here! Glad to see you still plugging away.
 
Segansational said:
Looking pretty stronk in here! Glad to see you still plugging away.
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Thanks! Since starting break I thought I’d post more but that hasn’t happened. Yeah I’m plugging away. I read too much and am constantly thinking oh if I change to this template or use a different methodology I’ll get strong. I just need to keep plugging away. My numbers show that I’ve gotten stronger. Just gotta trust the day in and day out process. I hope you’ve been well!
 
Resolve10 said:
I’d just try to not stress too much about if you can get better progress doing something else, that’s always a tough hole to climb out of. There’s obviously no reason to say you can’t ever make a change, but better to just keep plugging away while you can. If you are making progress, even if slow don’t work yourself up over change, steady progress over a year is better than lots of ups and downs and changes and maybe not seeing why.

If you have to think about training focus on understanding better what you are doing and how to look at it. Improve how accurate your rpe/fir is, learn to see what areas you are less “honest” with yourself about in training, what you do well, etc. Look at how it’s progressing and learning what you seem to respond to, etc.

Not saying not to ever wonder about changes, but also once you move past looking at “programs” or “plans” and understanding what underlying principles are driving your progress it’ll make it easier to not constantly be wondering if you should be doing something else. 🙂
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Thank you for a very wel thought out post. I’ll just be full transparent for a few months I’d sip the 5/3/1 Kool-Aid, then it would be Barbell Medicine for a bit. I’m not sure why I get into that trap. If I look at similar templates between the two lift frequency and other variables are very similar…. So again I’m majoring in the minors. I feel like I’m definitely in the hole you were speaking about! I just need to keep plugging away and figure out things more for myself than following a specific template. I think I’m getting there!

Thanks again!
 
People love to wonder if doing more would be better, but if things keep improving that is golden. 5lbs a month in one year is 60lbs. In 4 years that’s 240lbs. A guy benching 135 for rep work would be handling 375 for reps and likely be a 405 bencher - in just FOUR years.

How many people do you know who have been training 5 years who don’t bench 405? Most of them. So you see how even 5lbs a month cumulatively is a massive rate of increase, when executed consistently.
 
Hyde said:
People love to wonder if doing more would be better, but if things keep improving that is golden. 5lbs a month in one year is 60lbs. In 4 years that’s 240lbs. A guy benching 135 for rep work would be handling 375 for reps and likely be a 405 bencher - in just FOUR years.

How many people do you know who have been training 5 years who don’t bench 405? Most of them. So you see how even 5lbs a month cumulatively is a massive rate of increase, when executed consistently.
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Thank you for your input as well! Much appreciated! 🙏
 
7.3.24

(Anchor 5/3/1 week)

Main - Press
Bar x 5 x 2
100x5
115x3
130x4

Supplemental - Deadlift
215x5x5

Assistance
DB Shoulder Press 3x15
Chin-ups 20 reps, Band Face Pull x 20
Pallof Press 3x15

Added a day with press as the main lift and I can just tell that I haven’t done that in some time. The three day template I was using simply had press as a supplemental lift. Anyway, I’ll probably keep my training max the same on that lift.

I hope everyone has a great 4th of July tomorrow!
 
7.5.24

Main - Bench

Bar x5
95x5
135x5
155x5
180x3
200x5

Supplemental - Squat
205x5x5

Assistance
Tricep Extension
DB Row
Leg Raise

Went into this thinking I’d hit a Joker set or two after my top set. Just wasn’t feeling it, so I skipped it. Squat form felt really good. Set up just a touch wider than normal, so I’m hoping that will translate to my next leader block. Thinking I’m gonna roll with my current setup for my next training block with the 4th day added for an OHP/main and Deadlift/supplemental. Tomorrow is my deadlift main day and I hope to hit a 315 Joker set.

Hope everyone had a great 4th!
 
Well I only got my main lift in a few minutes ago. Little man woke up a bunch last night, and we’ve got plans this afternoon. Anyway, solid on deadlifts.

Deadlift 5/3/1/PR Set Anchor
275x5 (top set)
315x1 (Joker @RPE 8)

Very happy about this!! I’ve gotta just stay the course because what I’m doing is working! The only thing that will be different is I’m going to add a 4th day with Press as main, deadlift as supplemental. I do think I need to be more diligent about tracking my assistance and try pushing it a bit more. And maybe expand on my dips, rows, chins and abs. Although I know Wendler loves those moves. 🤷‍♂️.
 
Our youngest has slept absolutely terrible the last two nights and I started summer school yesterday. Hoping to get day one in tomorrow! 💪
 
7.10.24

Main - Squat
Warmups
180x5
210x5
240x5

Supplemental - Bench
160x5x5

Assistance
Chin-ups x25 (sets of 5, paired with bench)

Dips x 8,8,8

Ab wheel x 8,8,8

Probably will do day 2 of my week tomorrow, so that I can sleep in on Friday. Have a great day everyone!
 
slimsaw00 said:
“Sleeping in” is super rare for me.
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My son was staying with grandparents Saturday night, so Sunday morning I just woke up naturally to the sunlight filtering into the hotel room sometime around 9am. No CPAP to remove, alarm to shut off, kids to get to, or tight schedule to get going for. It was bizarre and glorious
 
Hyde said:
My son was staying with grandparents Saturday night, so Sunday morning I just woke up naturally to the sunlight filtering into the hotel room sometime around 9am. No CPAP to remove, alarm to shut off, kids to get to, or tight schedule to get going for. It was bizarre and glorious
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Jealous!

My in laws are taking our oldest two and even that will be nice! I’ll still get up on Saturday to lift. One less
 
Getting my 6 month supply of Cardio Support today! @sns8778

Any of you guys take a probiotic, or anything for digestion? Many moons ago I took Evomuse Gut Health. Looking for suggestions! Thanks!
 
slimsaw00 said:
Getting my 6 month supply of Cardio Support today! @sns8778

Any of you guys take a probiotic, or anything for digestion? Many moons ago I took Evomuse Gut Health. Looking for suggestions! Thanks!
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Thank you. Cardiovascular Support XT is a great product and the sale price + the multi-pack discount saves a lot.

We are hoping to have a gut health product out by the end of the year or beginning of next year. It's been in the works for a long time, but its pretty complex and addresses gut health on a lot of different levels so its been a major undertaking.

I use the 25 Billion or 50 Billion probiotic by NOW myself for now. I add a couple things to it that I need to for me, but don't think that everyone would need to.
 
sns8778 said:
Thank you. Cardiovascular Support XT is a great product and the sale price + the multi-pack discount saves a lot.

We are hoping to have a gut health product out by the end of the year or beginning of next year. It's been in the works for a long time, but its pretty complex and addresses gut health on a lot of different levels so its been a major undertaking.

I use the 25 Billion or 50 Billion probiotic by NOW myself for now. I add a couple things to it that I need to for me, but don't think that everyone would need to.
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Thanks for the free Stress/Anxiety Support…. That will probably be another product I love!!

Also thanks for the probiotic suggestion!
 
slimsaw00 said:
Thanks for the free Stress/Anxiety Support…. That will probably be another product I love!!

Also thanks for the probiotic suggestion!
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You're very welcome. I hope that you'll enjoy it.
 
7.11.24

Main- Deadlift
135x5
195x5
225x5
255x5

Supplemental - Press
100x5x5

Assistance
Plate Raise 35x8x3
BB Row 100x10x3
Lunge 20x8x3

Rows and lunges felt light will increase reps next time. These were done as a low rest circuit as I was moving slow this morning. Have a great Thursday everyone!
 
sns8778 said:
You're very welcome. I hope that you'll enjoy it.
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The Stress and Anxiety came at a good time. We had some monster rain in Michigan and we have a waterspot in our bedroom ceiling. Nothing crazy, but it needs to be addressed. $$$$$$$$$$$$ 😢😢😢😢
 
slimsaw00 said:
The Stress and Anxiety came at a good time. We had some monster rain in Michigan and we have a waterspot in our bedroom ceiling. Nothing crazy, but it needs to be addressed. $$$$$$$$$$$$ 😢😢😢😢
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I'm sorry to hear that. I hope that you'll be able to get that fixed without it costing a fortune.

I had that happen years ago, and one thing I learned the hard way is if don't completely remove and fix the spot, make sure to use some type of mold treatment on the area after the repairs are done.

I hope that you'll like Stress & Anxiety Support. It helps me a lot. I take 1 capsule twice per day every day and then up to 2 additional capsules per day if needed.
 
7.13.24

Bench
95x5
140x5
160x5
180x5

Squat
210x5x5

Assistance
Chins x 5,5,5,5,4,3
Dips x 9,9,8
Ab wheel x 8,8,8

I learned this week that any time I mention moving into a 4-day template that our youngest sleeps horribly and serves as a great reminder that 3 days is probably more realistic. Even though the three days were Wednesday, Thursday and Saturday they were good sessions and that’s the end goal. Ive been slacking on my conditioning as of late, need to get better on that front.

Anyway, have a great weekend everyone!
 
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7.16.24

Warmup

Main - Squat
135x5
195x5
225x5
250x5

Supplemental - Bench
170x5x5

Assistance
Chin-ups x 30
Dips x 10, 10, 8
Ab Wheel x 9,9,9

Jump Rope x 100 skips


No complaints here! Barbell work was solid, and I was able to accumulate more volume on my body weight assistance work. Weighed in at 195 this morning which is just an observation and I have no real feeling about. It seems like I have been floating around 193-197 when I step on the scale as of late.

Have a great day everyone!
 
Session from yesterday

7.18.24

Felt like squatting again so I did.

Main - Squat
(Same as day 1 of this week)

Main - Deadlift
Warmup
210x5
240x5
270x5

Supplemental - Press
110x5x5

Assistance
Band Pull Apart x50
Leg Raise x 50
 
slimsaw00 said:
Session from yesterday

7.18.24

Felt like squatting again so I did.

Main - Squat
(Same as day 1 of this week)

Main - Deadlift
Warmup
210x5
240x5
270x5

Supplemental - Press
110x5x5

Assistance
Band Pull Apart x50
Leg Raise x 50
Click to expand...

@sns8778 i should have mentioned this was an afternoon workout powered by Thermagize XT! Solid!!
 
Just settling back into the log here. Our family took a couple in-state vacations. I’m very fortunate to live in a state (MI) that has lots of water/beaches. Training before was very sporadic as our youngest was yet again having sleep issues. As such I lowered my training max and am going to try a different template for a block just for learning purposes.

Main Lift - Squat 5’s Pro/FSL
Warmups
175x5
200x5
225x5
175x5x5

Assistance
Dips BWx9,9,8,8
Chins BW x7,6,5
Band PA x 20,20
Ab Wheel x8,8,8,8

I’ve got one more week left of summer break before starting a new school year. Figured 5’s Pro/FSL was a decent choice for a block. I’ve been listening to Wendler’s livestream and actually joined his forum for a month. Pretty good stuff. Anyway, hope everyone that reads from time to time has been having a great August!
 
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