5-3-1 strength and recovery log

C2 W3 BENCH: Invalid Link Removed
 
C2 W3 S*** squats: Invalid Link Removed
 
this was C2 W1 squats: 1st and 2nd set Invalid Link Removed
 
Still looks like you're curting depth short and I still think it's from stance width. Hip hinge into sitting back and spread the floor with your feet. It'll reduce a little of the forward shin angle.
 
Sean1332 said:
Still looks like you're curting depth short and I still think it's from stance width. Hip hinge into sitting back and spread the floor with your feet. It'll reduce a little of the forward shin angle.
Click to expand...

thanks sean! (great to be getting tips from one of the strongest squatters here!)

thing is, I already took a more narrow stance than previous vids.
i also changed execution, slight hip hinge then straight down. (JTS video squat 101)

and I did feel that the shin forward angle too steep (tracking way over my toes) which also kinda makes me lean forward.

could the morning foam rolling and stretching work also contribute my loss of strength/stability/tightness?


I have goblet squats on wednesday, i'll get a vid.
 
Drop the weight and learn how to squat with consistency. I was in your shoes at one time and looking back I was ten steps ahead of myself. Listen and you'll thank me later
 
liftandswim said:
Drop the weight and learn how to squat with consistency. I was in your shoes at one time and looking back I was ten steps ahead of myself. Listen and you'll thank me later
Click to expand...

Thanks man!

Well yeah I've been dropping TMs actually. Probably 60lbs less than when I started.

But even 40kg felt "heavy" that day!
 
Work on pulling down the bar and keeping your elbows down. You can see your weight shifting forwards and backwards throughout the lift. Holding your elbows in position should help your ribcage position and allow you to sit back slightly further to keep that vertical shin angle.
 
Thanks guys!

I'll drop 95lbs and start there! I don't care if I have to drop to 40kg, I'm determined to get this squat right!!
 
Rodja said:
Work on pulling down the bar and keeping your elbows down. You can see your weight shifting forwards and backwards throughout the lift. Holding your elbows in position should help your ribcage position and allow you to sit back slightly further to keep that vertical shin angle.
Click to expand...

BTW! How's my bench press? (1st and 2nd set) I tried just to bend the bar minus elbow tuck.
 
C2 w3 OHP
27/10/2014

warm up: barx10, 15kgx10, 20kgx10

work sets: 32.5kgx5, 42.5kg 2x2, 45kgx0
30kgx10

Flat db press
70lbsx10, 80x8, 90x5, (with bands 2 count)
100lbsx4 (2count)

DB rows
80x12, 100x12, 120x8, 140x8 drop 80lbsx 10 drop 70lbsx10

Chins
Bw x 10, +20lbs 4x10

Tricep hell sets (25 total reps/set)
20kg, 40kg, 50kg drop 20kg

Single arm cable row
70lbsx20, 80 2x20, 90x15

Dips
Bwx25, 20, 20
SS
Side laterals
20lbsx15, 25x15, 30x8

Fell short of warm ups, I didn't notice that almost 1st set weights were already on the bar. Failed to hit 42.5kg for 3 and failed x1 set of 47.5kg. Wasn't getting enough torque and force from triceps. Well try again in 3 weeks.

Did DB presses with bands I'll see how much carry over these will do to my bp, but I'm excited to get back to paused bench presses as I felt these helped a lot.

Not very focused during training (maybe because I kept thinking of my squat problems). Again, won't let one bad day (week) stop me!

Just need a serving of motivation!
 
iddc said:
BTW! How's my bench press? (1st and 2nd set) I tried just to bend the bar minus elbow tuck.
Click to expand...
Here's what's really funny about your bench: the last set was your best setup. You really pulled the bar out instead of lifting it out and your lay position looked the best. You have leg drive down pretty well from what I can see just practice pulling the bar out and you'll save yourself some shoulder pain and improve your ROM. I'm ultra anal about lat position when I comes to benching as everyone should be able to do it. Arching isn't natural and takes time, but sinking your lats into the bench and creating that base can accomplished almost immediately with the properly cueing and coaching.
 
Rodja said:
Here's what's really funny about your bench: the last set was your best setup. You really pulled the bar out instead of lifting it out and your lay position looked the best. You have leg drive down pretty well from what I can see just practice pulling the bar out and you'll save yourself some shoulder pain and improve your ROM. I'm ultra anal about lat position when I comes to benching as everyone should be able to do it. Arching isn't natural and takes time, but sinking your lats into the bench and creating that base can accomplished almost immediately with the properly cueing and coaching.
Click to expand...

Hahaha! Surprised me! But yeah when I looked (closely) back at the video the shoulder movement at unrack on the last set was the least among the 3!

Thanks! Practice practice practice!
 
Sprints
1min max effort, 1min jog x 5 cycles
AB wheel
Planks
Pall of Press

Foam rolling after
Hams
Glutes
Quads
IT band
Checked multifidus
Stretched VMO (now I know what Chris duffin is talking about! )
Adductor (with tennis ball)

Now I just need a high enough table for a psoas stretch.
 
Lemme just post these vids real quick!

C2 w3 dl: Invalid Link Removed

Goblet squats: Invalid Link Removed

I'll post the log tomorrow! Goodnight AM!
 
Deads are pretty nice man. I think you could be a little quicker in set up. That would help you out some.
 
capo180 said:
Deads are pretty nice man. I think you could be a little quicker in set up. That would help you out some.
Click to expand...

Thanks, I'm going to try and post the last set too, my vid editor was messed up yesterday.

It's just these damn hex plates!

And sumos are a pain, esp in the hip sockets (for me) so I kinda miss doing conventional.
 
Hams are still fried, damn. Wanted to change up my split

Squat
Ohp
-
DL
-
BP
-

But looks like that isn't going to happen.
 
C2 w2 dl
29/10/2014

warm up: barx10, 40kgx10, 60kgx8, 80kgx5, 100kgx5
120kgx4, 140kgx3, 160kgx3

Rdl
Rdl 40kgx15, 60kgx15, 80kg 2x15
SS
Goblet squat (3-5count)
50lbsx15, 10 60x9, 70x8

SLDL offset
60lbsx12, 70x12, 80x12, 90x12
SS
45 degree back raise 3count
Bw 4x20

DB shrugs (3count)
45lbsx20, 50lbs 2x20

Had to do dls at a different area that day, surprised the video angle was ok. Gym was packed!

And I kept looking to the right, wanted to keep an eye out for the current gym owner. Pretty sure I'm going to get told not to do DLs.

Could've done more with 160kg, but I wanted to get help with my form first before going any further, so stopped at 3 (160kg will be in a separate vid) these sumos are a pain in the hips and sockets! Or maybe it's just me!
 
Can't wait for my G8!

Goodnight AM!
 
It's a gym, you should be able to deadlift anywhere.
 
Cycle 2 W4 Bench press
TM: 97.5
31/10/2014

Warm up: barx10, 40x10, 50x8, 62.5x7
Work sets: 77.5kgx3, 82.5kgx3, 92.5kgx2,1
70kgx8 2count

Incline DB press
60lbsx10, 70x10, 80x7, 90x2 drop 60x5

Chest supported DB row
35lbsx15, 50x15, 60x12, 70x12

Seated cable row
7 plates x 12, 8x12, 10 2x12
SS
Dips
Bwx25, 30lbsx20, 30x15+5 Bw, 30x15+5 bw

Meadows row
20kgx12, 30kg 3x12
SS
Rolling DB tri extension
25lbsx20, 35 3x12

Facepull
4x20

Another good Bench day, usually any weight 80kg+ on the bar and I'm struggling but so far smooth. making small Increments to my TM, but I might not try to attempt it on week 6 until 95kg moves faster.

I wanted to row the crap out of my lats! Gotta build em big and strong to help with all of the lifts.

I wanted to do squats on this day, but my Hams and glutes were still fried. My Hams take such a long time to recover, despite foam rolling and stretching the night before.
 
C2 W4 Squat
01/11/2014

Barx10, 40kg 2x10,
60kgx7, 8
80kgx8, 8, 5

Goodmorning
30kgx12, 40x10, 50x10, 60x6

Bulgarian split squat
100lbsx10, 120lbsx10, 140lbs 2x10

Trap bar squat?
30kgx20, 50kgx20, 70kgx20, 80kgx20

Leg curl
60lbs 2x12, 75 2x10

Reverse hypers
Bw 3x20

Dropped the squat weight, still the same issues as before, but a little less now. Despite my Hams still tight today!

I can feel the weight shifting around on some reps. Foot angle is less. With the stance width I can really feel the Quads doing more work.

I also feel alot more strain in my lower back.

I was used to doing wide stance squats before so I think my Quads became under developed (in addition to stopping leg pressing as well)

Did some quad heavy work, BSS focusing on Quads. I don't know what machine the "trap bar squat" is called, but you hold it like a trap bar and hack squat the weight up. Worked the Quads pretty well, but with a less rom. Time to grow the crap out of my Quads again!!

Post vids tomorrow.

Goodnight AM!
 
Strong sessions iddc.

How did the lower back feel on the GM's?

I have seen on other logs people doing somersault squats for quads. I did a couple today just to get the movement down for tomorrow; they feel very effective.

Night brother!
 
C2 W4 Squat 60kg: Invalid Link Removed

C2 W4 Squat: Invalid Link Removed

Squat vids
 
RegisterJr said:
Strong sessions iddc.

How did the lower back feel on the GM's?

I have seen on other logs people doing somersault squats for quads. I did a couple today just to get the movement down for tomorrow; they feel very effective.

Night brother!
Click to expand...

Thanks! Gonna start trying to kill my Quads again.

Somersault squats - will look this up! Sounds challenging. Thanks!

Lower back was fine during GM, was only during squat (but not on every set/rep)
 
C2 w4 OHP
02/11/2014

warm up: barx10, 15kgx10, 20kgx7
25kgx5
work sets: 35kgx3, 40kgx3, 45kgx0,1(push press)
30kgx8

Paused BP Banded (2count)
40kgx10, 50kgx5, 60kgx5, 70kgx4, 80kgx2

Chins
Bw 2 x15, +20lbs 3x10, bwx15

Lat pull down
60kgx15, 80kg 2x15, 100kgx12

Close grip bp
40kgx10, 50kg 3x10

Front raise
Side laterals

Cable pull a parts
20lbs 3x15

Late post! Been busy again throughout the week. Crappy sleep and work stress is very unforgiving to the body. Plus, winter is coming so less sunlight=less vitamin D. Better sup up!

OHPs were weak, must've been something wrong with my set up (specifically my wrist positioning). I did not increase my TM, kept it the same as last 3 weeks.

Paused benches are back and I feel really good about its carryover to my bench press.

Also trying to get more pulling work in.
 
C2 w2 dl
05/11/2014

Sumo was completely the same as last week, except at 120kgx3.

Front squat
20kgx10, 35kgx10, 50kgx8, 60kgx5, 70kgx4, 40kgx8

Rdl (paused)
40kgx12, 60kgx10, 85kg 3x10

"trap bar" squat
4x20
SS
45 degree back raise 3count
Bw x20, 20kg 3x15


Kept dls the same, pulled 120kg beltless. My hips felt better than last week. Still trying to get back into the sumo dl groove.

Front squats and trap bar squats to build my Quads up again.
 
C2 W4 sumo dl: Invalid Link Removed
 
Those looked good iddc. Very fluid.
 
Little more upper back tightness and spread the floor to initiate the pull. Your setup and positioning is perfect.
 
Thanks guys! Well better get to work with upper back tightness. And practicing the set up that I have.

As I'm doing sumos I'm thinking "remember what Rodja (dunno how to do a mention while on my phone) said, spread your feet out"

So I have that as part of the checklist, but apparently not enough/effectively.

Could my shoes be an issue? Mine are in pretty bad shape now (sole tearing) , and they fit kinda loose.

I now know that I'd have to get a half size smaller for Pl purposes.
 
6/11/14

Just some sprints, level plane.
Core work.

Winter is coming!

And so are the people.
Gym's going to be packed the f**k full in the coming months!

Goodnight AM!
 
Cycle 2 W5 Bench press
07/11/2014

Warm up: barx10, 40x10, 50x8, 60x5
Work sets: 70kgx5, 77.5kgx5, 85kgx4,2
70kgx10

Incline DB press
60lbsx10, 70x10, 80x5, 90x5 drop 60x6

Kroc row
80lbsx12, 90lbsx12
100x25

1 arm Seated cable row
70lbsx20, 80x20, 100x15, 120x12

Inverted row
Bw 4x15
SS
Dips
Bwx28, 30lbsx15 + bwx5, 30 2x15

JM press
30kgx20, 35kgx15 drop 30kgx8, 45kgx10 drop 30kgx8

Getting harder to warm up, now that it's getting colder. Trying emphasize pulling the bar out but these pins keep getting in the way (either the left or right side would trail behind)

I can't get someone to lift the bar out and hand it over to me. I tried this countless times before and despite explaining it precisely the gym "assistants" keep on "upright rowing" my bench press.

Seems like 25-28 reps at 100lbs on Kroc row is my limit. Haven't tried these with straps yet tho.

Goodnight AM!
Hopefully my G8 and bcaa/saa are nearby!
 
capo180 said:
nice work man. whats limiting you on Krocs? grip giving out?
Click to expand...

Thanks!

More of grip endurance than grip strength, I can DB row heavier without my grip giving as long as it's low reps. And it my Kroc rows vary alot, some days 22 reps others 26 etc.
 
Oh and our gym only has upto 100lbs max DBs.

To get 100+ I'd place DBs on top of each other, my hands and wrist fit just enough to grip the DB on the bottom.

Hell, I used to go to a gym where I'd squat from a seated military press rack.
 
C2 W5 Squat
08/11/2014

Barx10, 40kg 2x10,
60kgx8, 7
80kgx5, 5, 5, 5

Paused squats
40kgx8,5 , 50x5, 60x5, 70kgx5

"Yoke" bar Gm
40lgx15, 60kgx15, 80kgx15, 100kgx10

Bulgarian split squat
BWx10, 60'sx10, 70'SX10, 80'sx10

Trap bar squat? Deficit
3x15
SS
Back raise
15kgx15, 22.5kgx15, 25kgx15

Upper back work
Paused shrugs
Rear DB Flys


Hit 5s at 80kg. slowly relearning my squat but I almost fell over tho on the 2nd set. Must've tried to sit back too far. Darn! Could've f*kd myself up real bad!

Widened my hand position for the last 2 sets.

But I am getting the feel of bending the bar which I really felt during paused squats.

Is it me or is it really painful on the wrists?

Feels easier now tho, maybe quad work is paying off! Also tightend the crap out of my shoes which somewhat helped but was still loose as I could still move my toes around.
Thing is, it is hard to get around here in Bahrain and the malls are far away from residential areas so my chucks would have to wait until I have free time to go there.

Post vids tomorrow.

Goodnight AM!
 
People must think I look like an idiot doing BSS.

I make all sorts of faces while doing these! Faces of pain and suffering!
 
C2 W5 Bench: Invalid Link Removed

C2 W5 squat: Invalid Link Removed
 
I'm going to try setting up on bench the way you do. I have recently been setting my feet with my head mostly off the bench, then sliding or pushing myself into position.

Anyway, they looked good bro.

Can't get the squat vid to load. Stupid phone...
 
C2 w5 OHP
10/11/2014

warm up: barx10, 10kgx10, 15kgx10
20kgx7, 25x5
work sets: 32.5kgx5, 37.5kgx5, 42.5kgx0, 0 40kgx2
20kgx10

Paused BP Banded (1-2count)
40kgx10, 50kgx5, 60kgx5, 70kgx4, 80kgx3

Chins
Bw x15, +20lbs 3x10,
SS
Dips
Bwx25, +30lbsx15, 40lbs x 10, 50lbsx10

Facepull
3x20
Band pull apart
3x20

Came in sick yesterday, should've stayed at home and took a break. I planned to have this week's training compressed into 3days since I'd be busy during the weekends so had no choice.

The only good thing about the session was 80kgx3 bp, but still weak training overall.

Hate working out with a cold. Hopefully tonight's DL is better.
 
RegisterJr said:
I'm going to try setting up on bench the way you do. I have recently been setting my feet with my head mostly off the bench, then sliding or pushing myself into position.

Anyway, they looked good bro.

Can't get the squat vid to load. Stupid phone...
Click to expand...

Thanks!

I just got used to setting up that way, ever since I watched Dave Tate's so you think you can Bench series.

I tried a different set up before. Just doesn't have the "feel"

And I only set up that way on work sets.

My squat needs alot of reworking
 
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.
 
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