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I’m just not that strong (yet)!

Yesterday I squatted, today I did overhead press. I reduced my training maxes a couple cycles. Whatever we had was a doozy. Assumed it was Covid cause of the fevers. Finally feeling somewhat back to normal. Normal logging should pick up next workout (Friday). Keep on keeping on people! 💪
 
Resolve10 said:
Ya it’s the worst flu season in decades, but particularly rough bc nv, rsv, and covid are also up so it’s troubling for broader ranges of individuals.

Stay healthy hoping training is going well and that the snow isn’t hitting you hard. 👍
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I’ve heard that…. We remarkably made it thru the entire holiday season untouched. Day off from training and I got to sleep until 7:30 this morning. They called a snow day by 6:00 pm yesterday. I’m guessing we got 6-7 inches. I’ll take the kids out to shovel and play later this morning.

Stay healthy everyone!
 
Main Lift- Deadlift 5s Pro/FSL

Warmups

135x5
180x5
205x5
235x5
180x5x5

DB shoulder press 3x12
DB Row 3x12
Leg Raise 3x12

Have a Good Friday everyone!
 
Main Lift - Bench 5s Pro/FSL

Warmups

Barx5
95x5
125x5
140x5
160x5
125x5x5

Dips 3x10
Inverted Row 3x10
Reverse Lunge 3x10

Bike Sprint x5

Endurance on assistance is still pretty low, but it was a good first week back to it. I’m just gonna keep plugging away! More snow is on the way to Mid-Michigan…. Some this morning and some overnight. Stay healthy and safe peeps!
 
Main Lift - Squat 5s Pro/FSL (3s week)

Warmups
Barx5
95x5
135x5
175x5
200x5
225x5
175x5x5

DB Bench 3x15
DB Row 3x15
Ab Wheel 3x12

Starting to feel like I can push it a little bit. Let’s keep up some momentum!
 
This morning’s workout….

Main Lift- Press 5s Pro/FSL

Warmup
Barx5
80x5
90x5
105x5
80x5x5

Dips 3x10
Rows 3x12
DB RDL 2x10, 1x8

Solid!
 
Main Lift - Deadlift 5s Pro/FSL

Warmups
135x5
190x5
220x5
245x5
190x5x5

DB shoulder press 3x12
BB Row 3x8
Leg Raise 3x10

Steady bike ride 10 minutes (medium pace)

I’ll take it! Have a great Friday all!
 
Main Lift - Bench 5s Pro/FSL

Warmup
Barx5
95x5
135x5
150x5
170x5
135x5x5

Dips BW x 12,10,10
Inverted Row BW 3x10
BSS BWx10, +20x10,10

So my week overall went well. My top sets all felt like RPE 6-7. Maybe I backed up too much? Oh well, I’m getting good, fast reps in. What has been kinda strange is that my endurance during assistance has been down. Not super concerned, just an observation. Next week is my 5/3/1 week, and I will increase training maxes. Thanks to those that check in! My log is pretty boring! Have a great weekend all!
 
Crush the 5/3/1 week & earn that training max! Just don’t wave back the TM if you get sick or something again. TM is set to ultimately account for downswings in recoverability.
 
Main Lift- Squat 5s Pro/FSL

Warmups/ Mobility

Barx5
95x5
135x5
185x5
210x5
235x5
185x5x5

Assistance
Pushups 3x25
Band Facepull 3x20
Ab Wheel 3x12

Solid stuff! Will up my training max on squat for my next 3 week wave. I’m expecting similar for the remaining lifts. 👍
 
Main Lift- Press 5s Pro/FSL

Warmup
Barx5
85x5
95x5
110x5
85x5x5

Dips x 15,12,10
Chin-up 27 reps
DB RDL (single leg) 3x8

Jump rope 3x50

Another solid session. Will up my training max for press starting next week. Hope everyone’s Wednesday goes well!
 
Main Lift- Deadlift 5s Pro/FSL

Warmups

135x5
205x5
235x5
260x5
205x5x5

DB Shoulder Press 3x8
Inverted Row 3x10
Leg Raise 3x12

Steady bike ride (10 minutes)

Tomorrow we have a family get together. Like everyone has spring birthdays, so it will be a fun day! Happy Friday everyone!
 
Welp, two of our kids have fevers again…. $@/;()!!!! …. My wife had the first shift of keeping tabs on the kids and I had the second….. I have been up since 2am basically. Our youngest needed snuggles and rocking like every 90 minutes from 2am on. All that being said I still got my session in this afternoon….. I’ve had my fair share of caffeine and I wanna pass out now! Lol… here we go.

Main Lift- Bench 5s Pro/FSL

Warmups
Barx5x2
95x5
140x5
160x5
180x5
140x5x5

Assistance
Dips +20x5, BW 3x10
Chin-ups 30 reps
Reverse Lunge +20 x 10x4

*circuit style 30s rest between assistance lift.

Hopefully I sleep better tonight!

May check out the finale of the Arnold Strongman later! 💪
 
Main Lift - Squat 5s Pro/FSL

Warmup/Mobility

Barx5
95x5
135x5
170x5
195x5
220x5
170x5x5

DB Bench 3x12
Band Face pull 3x15
Ab wheel 3x15

Not a bad session!
 
Hyde said:
Hope the family is doing better brother! Health is everything!
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I think we’re back good! Our two youngest had something super quick moving, and it seems like they are good outside of a little drainage. My wife, our oldest and myself may have avoided this one somehow!

Take care, and thanks for checking in!
 
slimsaw00 said:
I think we’re back good! Our two youngest had something super quick moving, and it seems like they are good outside of a little drainage. My wife, our oldest and myself may have avoided this one somehow!

Take care, and thanks for checking in!
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Glad to hear you're all feeling better now!
 
Main Lift - Press 5s Pro/FSL

Warmups

Bar x 5
80x5
95x5
105x5
80x5x5

Dips 3x12
Chin-ups x8,8,6,5,5
DB RDL 3x10

Bike sprints x 5 @ 15on/45off

👍
 
Main Lift - Deadlift 5s Pro/FSL

Warmups

135x5x2
185x5
215x5
240x5
185x5x5

DB Shoulder Press x9,8,8
BW Rows 3x11
Leg Raise 3x12

Have a great Friday!
 
Well the hits just keep on coming…. I had a stomach bug from Saturday thru Monday. Missed the last two sessions, and am just picking up where I’d normally be…. Not stressing.

Main Lift - Press 5s Pro/FSL

Warmups

Barx5
85x5
100x5
115x5
85x5x5

Chin-ups 30
Ab Wheel 3x10
 
slimsaw00 said:
It’s just a bummer since it seems like since beginning of February our house has had something. All good, one step at a time!
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as the kids grow up the illnessess fade away and the relationships with grown children become like friendships. My boy is almost 16 and one of my lifting partners now. We talk cars, politics, girls, and I dont' think I've truly been sick since about 2018. But when he was a baby I recall my wife and I being sick frequently. Even going to the ER one Christmas because the flu pains were so incredibly miserable.
 
Dustin07 said:
as the kids grow up the illnessess fade away and the relationships with grown children become like friendships. My boy is almost 16 and one of my lifting partners now. We talk cars, politics, girls, and I dont' think I've truly been sick since about 2018. But when he was a baby I recall my wife and I being sick frequently. Even going to the ER one Christmas because the flu pains were so incredibly miserable.
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Yeah families in our life group are all going through the same thing. Fun season! 🤪
 
Main Lift -Deadlift 5s Pro/FSL

Warmups

135x5
200x5
225x5
255x5
200x5x5

DB Shoulder Press 3x10
BW Row 3x10
Leg Raise 3x12

Easy 10 minute pedal
 
Main Lift- Bench 5s Pro/FSL

Warmups

Barx5
95x5
135x5
150x5
170x5
135x5x5

Dips 3x12
Chin-ups 7x5
Reverse Lunge 3x8

Easy pedal

Woke up to some surprising thunderstorms this morning. With all the sickness going on we are gonna hopefully get caught up some house chores. Have a great weekend!
 
Main Lift- Squat 5s Pro/FSL

Warmups
Barx5
135x5
195x5
220x5
245x5
195x5x5

Weighted Push-up 3x20
Facepull 3x20
Ab Wheel 3x12

Bike Sprints 8 rounds 15on/45off

Man, squats felt really bad this morning… but I didn’t squat last week due to my stomach bug so I’m not super shocked. Let’s close out this week/training cycle strong!!
 
Resolve10 said:
Even when training regularly I have occasional "man this feels like garbage" days, so no worries!

I saw something about the rule of 5 (not that 5 is exact, but just using it as a generality). Almost like out of 5 sessions 1 will be amazing (you'll think you should change plans because you are a beast), 3 will just be kind of checking off the box of doing it, and then 1 will be garbage (you'll now want to re-adjust because you suck maybe you have planned wrong and gone too far!). The overall message being it is probably more likely you are in the middle, don't let the highs or lows dictate your plans unless they become the norm.

Not that you were rethinking anything, good luck crushing the rest of it.
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Thanks for checking in! I hear what you’re saying and I think you or Hyde mentioned a similar message before. I’m not changing anything actually! I’m good with what I got going on. I just need to establish the consistency I had last fall. Hoping as the weather warms that will help!

Thank you again for the insight, it’s always appreciated. Have a great night!
 
All that said, your numbers the past three workouts have looked really solid on bench, deads, and squats (know you mentioned that squats didn't feel great). I'd like my numbers to solidly look like that right now - so don't let the funk get to you like others said.
 
Main Lift - Press 5s Pro/FSL

Warmups

Barx5
95x5
105x5
120x5
95x5x5

Dips BW x 15, 12, 12
Chin-ups 6x5
One Leg RDL 3x8

Press and assistance felt good! Deadlift and bench yet this week, and then next week will be a deload/7th week followed by a PR set block! 💪💪
 
Main Lift - Deadlift 5s Pro

Warmups
135x5
185x3
215x5
240x5
270x5

DB Shoulder press 3x10
BB Row 135x8x3
Leg Raise 3x15

Bike 11 minutes

One more session of this block and next week will be a 7th week deload. Interested to see where I’ll be able to get some Joker sets… which I’ll probably save for my last week. Have a great Friday!
 
Bench -5s Pro

Warmups
Barx5
95x5
140x5
160x5
180x5
200x1
210x1@7-8

Assistance
Dips 3x15
BW rows x 13, 10,10
BSS BWx15 , +20x10,10

Felt like doing a couple singles. Since there was no FSL work I was able to do more dips. Makes sense… I hope you all have a great weekend!
 
Deload week has been fairly boring… workouts have been pretty quick.

Monday - Squat 1@TM (255)
Wednesday - Press 1@TM (125)
Friday - Deadlift 1@TM (285)

Chins and Ab work each day, followed by easy pedaling. Ready for some PR sets next week.

I’d say the RPE on the TMs have been in the 7ish range… for what that is worth.
 
Last edited:
Yeah deloads can be boring. the past couple years I have sorta been lucky to time a lot of my work so that deloads tend to coincide with travel. OR, I go balls out for the last two weeks leading into travel so that a natural deload kinda gets programmed into life...
 
Dustin07 said:
Yeah deloads can be boring. the past couple years I have sorta been lucky to time a lot of my work so that deloads tend to coincide with travel. OR, I go balls out for the last two weeks leading into travel so that a natural deload kinda gets programmed into life...
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Yeah I can relate to that…. I’ve had a fair amount of life deload lately, haha!
 
Bench Deload

1 @ TM (190)

Did a few sets of chin-ups as well.

I think I’m ready for a solid anchor block.

Have a great weekend all!
 
slimsaw00 said:
Deload week has been fairly boring… workouts have been pretty quick.

Monday - Squat 1@TM (255)
Wednesday - Press 1@TM (125)
Friday - Deadlift 1@TM (285)

Chins and Ab work each day, followed by easy pedaling. Ready for some PR sets next week.

I’d say the RPE on the TMs have been in the 7ish range… for what that is worth.
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Feel like that 285 DL is an improvement from the start isn't it? 285 deload sounds pretty decent.
 
Segansational said:
Feel like that 285 DL is an improvement from the start isn't it? 285 deload sounds pretty decent.
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I’d have to scroll back to the beginning, but yeah my training maxes have gone up. Last time I did a heavy single I think I did 315 for an easy-ish rep. I’ve embraced the “training maxes does not correlate with my 1RM.” I’m hoping to better 315 at the end of my next block, but man we’ve been battling random illness all month, crap sleep… so we will see!
 
Main Lift - Squat PR Set/FSL AMRAP

Warmups

Barx5x2
95x5
135x5
170x5
195x5
220x10
170x13

Assistance
Pushups 3x20
Face pull 3x15
Ab wheel 3x14

Setting up my anchor to hit some PR sets, and am doing an AMRAP with my first set last weight (5/3/1 Beyond). I’m guessing I’ll be sore! 🤪
 
5/3/1 big but boring was always really solid for me on the strength side of things. I typically screwed it up by adding too much additional cardio or accessories making my recovery $hit. so I'd last 2 cycles and by the 3rd cycle I'd hit a brick wall.
 
Dustin07 said:
5/3/1 big but boring was always really solid for me on the strength side of things. I typically screwed it up by adding too much additional cardio or accessories making my recovery $hit. so I'd last 2 cycles and by the 3rd cycle I'd hit a brick wall.
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I think I ran that when I first started back up with 5/3/1 before starting my log. I’ve contemplated running it again for a block but just haven’t gotten to it!
 
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