I’m just not that strong (yet)!

[slimsaw00]

Boy whatever our family had was fast to hit, but slow to leave. Didn’t eat most of Saturday and appetite was low yesterday. Trying to have a normal day of eating and drinking before getting back to lifting. I stepped on the scale Sunday and I was down 5 lbs… crazy!

 

[Hyde]

Boy whatever our family had was fast to hit, but slow to leave. Didn’t eat most of Saturday and appetite was low yesterday. Trying to have a normal day of eating and drinking before getting back to lifting. I stepped on the scale Sunday and I was down 5 lbs… crazy!

Definitely get the bodyweight/hydration in order before training again. You’re much more vulnerable when things aren’t well-hydrated, nor will you have much strength or gusto.

 

[slimsaw00]

I wanted to get to it this morning, but I just didn’t feel like it at all. I feel like as today has progressed I’ve felt more like myself. Admittedly I’m not great at drinking water so I’m trying to drink a bit like every 15 minutes. Appetite seems to have returned so that’s good!

 

[slimsaw00]

5.14.24

Squat
110x5
135x5
180x5
205x5
235x5

Bench
155x5x5

Assistance
BW Push-up 3x10
Leg Raise 3x10
Row 3x8

Top set of squats felt a little heavier than last week… this was expected. Kept the assistance light, and very basic. I ate good, and slept pretty solidly last night. Man whatever we had was pretty rough. Compounded by our two year old, and one year old also having it. Yikes. Have a great Tuesday!

 

[Segansational]

Welcome back. Like Hyde said, get back to hydration/normal eating before going too hard.

 

[slimsaw00]

Welcome back. Like Hyde said, get back to hydration/normal eating before going too hard.

Today was a repeat of my first session last week. I subbed in pushups instead of dips, and everything seemed okay. I’m going to continue to eat, sleep and drink lots of water.

 

[Hyde]

I’m going to continue to eat, sleep and drink lots of water.

Please do so; your family needs you bro

 

[slimsaw00]

Please do so; your family needs you bro

Eating that extra portion at dinner….. don’t worry honey it’s for the family! Lol

 

[slimsaw00]

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]

Nice work getting back after being sick.

The x25 work just accumulating in however many sets it takes?

 

[slimsaw00]

Nice work getting back after being sick.

The x25 work just accumulating in however many sets it takes?

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.

 

[slimsaw00]

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!

 

[slimsaw00]

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!

 

[Segansational]

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!

Hey, I see an increase in weights from your deadlift session. That's always a good thing!

 

[slimsaw00]

Hey, I see an increase in weights from your deadlift session. That's always a good thing!

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.

 

[slimsaw00]

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]

Got June started right.

How long are the bike sprints?

 

[slimsaw00]

Got June started right.

How long are the bike sprints?

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]

Is it just a recumbent bike?

Just getting into the habit of doing some is a good place to start.

 

[slimsaw00]

Is it just a recumbent bike?

Just getting into the habit of doing some is a good place to start.

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]

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.

 

[slimsaw00]

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.

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.

 

[slimsaw00]

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]

Yep that time of year! Going to try and start hitting the track once school is out.

Hope you have a summer of gains.

 

[Dustin07]

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.

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.

 

[slimsaw00]

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!

 

[Dustin07]

Question for you strong folks….. how would you use 5/3/1 leading up to any kind of meet/comp? Thanks

I'd page @Hyde and @Resolve10 for their thoughts on that one. I loved 5/3/1 but always found it to trash me by a 3rd cycle. with BBB and Joker sets it was way too much volume for me at heavy-ish weights.

 

[Hyde]

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!

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.

 

[slimsaw00]

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.

 

[Hyde]

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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[Resolve10]

Idk if you like 531 I’d just maybe see how it’s laid out in that for getting ready for a meet, but I didn’t really enjoy 531 and definitely didn’t really enjoy how it was set up for leading to a meet from what I remember.

Otherwise there are lots of ways to plan it out, especially nowadays as far as options of what is best leading into it, which sometimes means just trying some things to see what seems to work better for you.