I’m just not that strong (yet)!

Yesterday’s Squat “5’s” Week

Warmup/Mobility

135x5
165x3
180x5
205x5
235x5
180x5x5

Chin-ups 28 reps
Dips 4x10
Ab wheel 3x10

Today
Easy Conditioning
20 minute easy bike ride
 
Press “5’s Week”

Warmup/Mobility

Barx5
70x5
95x5
110x5
125x5
95x5x5

Assistance
DB Row 4x12
RDL 4x10

Hard Conditioning
Bike Sprints 8 minutes 15on/45off

👍
 
Yesterday was Deadlift 5s Week
Top set 265x5
FSL 200x5x5

Assistance
Dips/Chinups


Today

Bench “5s Week”

Warmup/Mobility

95x5
115x5
145x5
170x5
190x5
145x5x5

Assistance
DB Row
Reverse Lunge

“Hard Conditioning”
 
Yesterday was Squat “3’s week.” Top set was 250x5, followed with some FSL work.

This morning was….

Press “3’s week”

Warmup/Mobility

75x5
90x3
105x5
120x5
135x5
105x5x5

DB Row 3x12
RDL 3x10

Bike Sprints 30s on/ 1:00 off

Had a snow day today so I shoveled some heavy snow as well.
 
I always think its funny people out there shovelling snow in different regions. we just toss some salt on the concrete and call it good, cause thats all we get, ice. 😂 😂
 
Deadlift
135x5
185x3
200x5
225x5
255x5

Press
110x5x5

Chinups
Leg raise

So a couple weeks back I had a slight tweak deadlifting so I reset my training maxes. I’m moving with a 3 day template and 3 days of conditioning. Carry on! Have a great day!
 
Moving slow this morning but still got in a good session.


Bench
110x5
135x5
155x5
180x5
205x5

Squat
135x5
200x5x5

Chin-ups 3x8
 
Week 3- Day 1
1000% Awesome

Squat
135x5
155x5
185x5
210x5
235x5

Bench
135x5
190x5x5

Chin-up 3x8
Ab Wheel 3x12
 
Yesterday was

Bench
135x5
170x5
190x5
215x5

Squat
210x5x5

Alternated sets of chin-ups and pullups

Ab wheel 3x12

This morning was sleep in! Whoops. I wanted to do another HIC session. Maybe I’ll sneak that in tomorrow before church.

Have a great day guys!
 
Warmups

Squat
135x5
160x5
185x5
210x5

Bench
135x5
170x5x5

Pull-up x 5,4,3
Chin-up x 8,6,6

Ab Wheel 3x10

* Alternated pull-up/chinup between my bench sets.
 
Yesterday I did hard conditioning…

This morning

Warmup

Deadlift
135x5
185x5
215x5
245x5

Press
100x5x5

DB Row 3x15
Leg Raise 3x15
 
Reviving this for improved consistency.

Squat 3x3 week

Warmup/Mobility

95x5
135x5
175x3
200x3
225x9

Assistance
DB Bench x10,8,8
DB Row 3x12
Ab Wheel 3x10

I noticed that my consistency dropped after I stopped logging. Still been training, but whew I’ve been all over the place.
 
Good to see you locking back in.

“If you wanna get strong, just lift moderately heavy weights 3-4x/wk consistently for about 10 years.” - Matt Vincent
 
Wendler has been talking on his YouTube about training three days per week. I think that’s where I’m headed with the overhead press becoming an assistance lift. So my three main lifts will be squat, bench, and deadlift in conjunction with full body assistance.
 
slimsaw00 said:
Wendler has been talking on his YouTube about training three days per week. I think that’s where I’m headed with the overhead press becoming an assistance lift. So my three main lifts will be squat, bench, and deadlift in conjunction with full body assistance.
Click to expand...
3-4 hard days is all anyone needs to get strong. More than that, many won’t be able to put in the work 5+ days to make it beneficial. Not to say 5+ days of exercise is bad, but heavy strength training.
 
Hyde said:
3-4 hard days is all anyone needs to get strong. More than that, many won’t be able to put in the work 5+ days to make it beneficial. Not to say 5+ days of exercise is bad, but heavy strength training.
Click to expand...

I think I need to embrace 3 days so that I can do the conditioning I want to do.
 
Main Lift - Bench 3x3 week

Warmup/Mobility

115x5
135x5
155x3
180x3
205x7

Assistance
Dips x 15,12,12
Chin-up (in between bench sets) 5x6
Reverse Lunge 3x8 (increasing weight)

Good stuff
 
Yesterday 25 minutes steady pedal

Today

Deadlift 3x3 week

Warmup/Mobility

135x5x2
200x3
230x3
255x8

Assistance
DB shoulder press 3x8
Pull-up 6x4
Leg Raise 3x12

Happy Friday! Also, how is it May already?
 
Squat 5/3/1 week

Warmup/Mobility

115x5
135x5
185x5
215x3
235x7

Assistance
DB Bench 3x12
DB Row 3x12
Ab Wheel 3x11

Top set was okay I guess. Have a great day everyone.
 
slimsaw00 said:
Squat 5/3/1 week

Warmup/Mobility

115x5
135x5
185x5
215x3
235x7

Assistance
DB Bench 3x12
DB Row 3x12
Ab Wheel 3x11

Top set was okay I guess. Have a great day everyone.
Click to expand...
They can’t all be winners, but you’ll be better than if you hadn’t put in the work & tried at least 👍
 
Hyde said:
They can’t all be winners, but you’ll be better than if you hadn’t put in the work & tried at least 👍
Click to expand...

Totally agree with that. Our kids were all off this weekend so I may be feeling something off that. Sometimes you just gotta pinch the clock. As you and a lot of others have said… consistency is a superpower.
 
slimsaw00 said:
Totally agree with that. Our kids were all off this weekend so I may be feeling something off that. Sometimes you just gotta pinch the clock. As you and a lot of others have said… consistency is a superpower.
Click to expand...
Yep, you know what build success? Daily, boring, repetitive habits. Showing up consistently and putting in the work! Nice job getting it done.
 
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