I’m just not that strong (yet)!

Dustin07 said:
squats are looking solid. how long do you run your sprints for?
Click to expand...

Nothing that is tracked! Super random…. I know very helpful! 😂….. my goal is to be out of breath and get a little leg burn going. During my anchor block I’m gonna to try to increase the number of “sprints.”
 
What’s everyone’s thoughts on Rule 1 Whey Isolate? I’m almost out of the MyProtein Whey I bought. It was okay, but looking like their prices went way up. DPS has a 5 pounder for like 65 bucks. I know protein has gone up but wow! For what it’s worth I usually only buy Vanilla flavored pro just for versatility…. Smoothies, mixed with yogurt.. etc.

Thanks!
 
slimsaw00 said:
Nothing that is tracked! Super random…. I know very helpful! 😂….. my goal is to be out of breath and get a little leg burn going. During my anchor block I’m gonna to try to increase the number of “sprints.”
Click to expand...

I'm a big fan of tabata time gaps, 20seconds on 10 seconds off.
when I'm doing bike or treadmill sprints I'll often start 1:1 to like 30seconds or 60 seconds on/off but typically I find myself getting competitive with myself and cutting it to like 60 seconds on, 30 seconds off.... like very long tabata routines.
 
Dustin07 said:
I'm a big fan of tabata time gaps, 20seconds on 10 seconds off.
when I'm doing bike or treadmill sprints I'll often start 1:1 to like 30seconds or 60 seconds on/off but typically I find myself getting competitive with myself and cutting it to like 60 seconds on, 30 seconds off.... like very long tabata routines.
Click to expand...

Awesome stuff! I follow a similar structure…. Sometimes I count, but other times I’ll crank up the tension and pedal as long as I can.
 
Worked up to training max singles on deadlift and press. Followed that up with some steady state biking.

Deadlift 295x1 @7
Press 135x1 @8

Bike - 20 minutes
 
Resolve10 said:
Looking good. Any plans on when you'll push for any PBs or just going to ride the waves of progress as they come for awhile?

Pull sounds good @7!
Click to expand...


So I’m on deload and per 5/3/1 you work up to a training max for a single. Next week starts a 3 week block where I’ll go for AMRAPS and on my final week I’ll push for heavier singles. I think last time I did that I squatted 285, benched 215, and pulled 315. After that I’ll return to raising my floor with 5s Pro.
 
I loved 5/3/1 but always tended to over do it with joker sets and would drive myself into the ground by the 3rd cycle lol
 
Dustin07 said:
I loved 5/3/1 but always tended to over do it with joker sets and would drive myself into the ground by the 3rd cycle lol
Click to expand...
Last time I did them on my 3’s and 5/3/1 week following a 3/5/1 schedule. This time I think I’m only going to do them on my 5/3/1 week. I’m just trying to follow JWs approach to just keep raising the floor, good reps, etc. His weekly YouTube live is really informative!
 
I think the program works and worked well for me, my own inclination to focus on hypertrophy and physique (powerbuilding), and my need to feel utterly destroyed after a session (long term side effect from xfit competing) tends to be my demise on these types of programs. I have a hard time walking way when I've done what needed to be done, I tend to redline the tach and run the tank on E more than I should.
 
Dustin07 said:
I think the program works and worked well for me, my own inclination to focus on hypertrophy and physique (powerbuilding), and my need to feel utterly destroyed after a session (long term side effect from xfit competing) tends to be my demise on these types of programs. I have a hard time walking way when I've done what needed to be done, I tend to redline the tach and run the tank on E more than I should.
Click to expand...

I hear you!! I feel like I’ve learned a lot in the last few months…. Which coincidentally is when I started listening to Wendler’s YouTube. I had a habit of wanting to focus on my training max, and rushing progress which is why I switched to an RPE based program for a few weeks. I may not even adjust my training max for the anchor and just see how many reps I can each week. That’s something I’ve debated lately…. Keep the training max the same for an entire 11 week cycle. I’m happy with how things are going, it’s simple, and it seems to be working. Now I just need to do the same thing for like another 10 years, lol.
 
slimsaw00 said:
Now I just need to do the same thing for like another 10 years, lol.
Click to expand...
That’s kind of the secret. Just show up and work reasonably hard for 10 years consistently, eating & resting enough to recover between sessions.
 
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Resolve10 said:
Oh ok, I admittedly haven't thought about 531 in so long, but your quick run down makes sense (amraps then singles then back to the beginning raising things up on the 5s week).

A ton of progress really is just consistency. Any time someone asks about what I've done to get to my bests on certain things I often think it really doesn't sound that impressive when you think about how ridiculously long I have just been consistently chipping away at things. Spending many years just consistently working while staying focused on certain goals and not getting distracted by shiny things and crazy promises at least leads to somethings. 🙃
Click to expand...
Hyde said:
That’s kind of the secret. Just show up and work reasonably hard for 10 years consistently, eating & resting enough to recover between sessions.
Click to expand...

@Resolve10 To take that even further, after my 3 week block I’ll return to doing 6 weeks of 5s Pro to keep building my base up.

@Hyde … I need to stay out of my own head. Work hard, eat, sleep, etc.

Also wanted to thank you both for all of your input along the way!
 
Last deload workout before my 3 week anchor where I will try to push my PR sets, and hit a single here and there. I feel excited to see how I do, as my training max singles have felt extremely smooth (they should as they are not true 1RMs).

Main- Bench
Training max single 210@6-7

Followed that with some pushups, inverted rows and split squats.

Today is my mom’s birthday so she will be coming over later. Good times! Have a great weekend!
 
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Main Lift - Squat PR Set + FSL

General Warmup
95x5
135x5
180x5
205x5
230x10
180x5x5

Assistance (Push, Pull, Core)
Pushups (varying grip) x 25, 17, 12
Band Face Pull 3x20
Ab Wheel 3x10

💪
 
Main Lift - Press PR Set + FSL

Warmup
85x5
100x5
115x8
85x5x5

Assistance (push, pull, single leg)

Weighted Pushup x12,16,15
DB Row x 16,16,14
One Leg RDL (KB) 3x8

Medium Conditioning
8 rounds of bike sprint
 
Main Lift- Deadlift PR Set + FSL

General Warmup
135x5x2
190x5
220x5
250x10
190x5x5

Conditioning Circuit
Jump rope
Leg Raise
KB Swing
Bike
3 rounds (resting as little as possible)

Wanted to do something a little different for conditioning this morning.
 
I saw a dude in the raquetball court jump roping barefoot to the flashdance song yesterday and it made me really miss my old RX jump rope. my achilles ached just thinking about throwing down some double unders lol

rxsmartgear.com

RXSG Jump Ropes

WORLD CLASS JUMP ROPES & COACHING. Go from beginner to pro with the best tools and guidance.
rxsmartgear.com rxsmartgear.com
 
Main Lift - Bench PR Set + FSL

Warmups
95x5
135x5
155x5
180x9
135x5x5

Assistance
Dips 3x10
Inverted Row 3x12
BSS 2x15, +20x10

Solid week of training!
 
Main Lift - Squat PR Set + FSL

General warmup

95x5
135x5
190x3
220x3
245x8
190x5x5

Assistance
Pushups x 20, 25, 27 (narrow to wide grip)
Band Face Pull x 22,22,20
Ab Wheel x 12,14,10

Been sleeping like trash even with a sleep product. Need to be more mindful of my caffeine usage. Pondering just going to a (single) cup of coffee and a (single) cup of tea. Just too reliant on pre workout, energy drinks to get thru the day.
 
Resolve10 said:
That’s not too crazy so I hope it isn’t too hard cutting back.

I’m usually aiming for 300-400mg per day and similar cut off, but you seem up earlier so probably in bed sooner.

500 is roughly my limit or when I decide I probably need to make changes anytime I start getting that high, personal preference to a degree I suppose.
Click to expand...

Yeah I didn’t think it was either…… I’m still going to try reducing to see if that helps with my sleep. I figure that probably trumps everything else.
 
Resolve10 said:
Ya I find I slowly creep up then it almost works negatively for me (makes me more tired) until I taper back down.

I pretty much never go completely without though, I maybe should, just never do. Usually down to 150-200mg then back up over long period of time or avoiding increases as long as possible.
Click to expand...
Maybe I need to just skip my afternoon caffeine. That could be a good place to start. 🤷‍♂️
 
Main Lift - Press PR Set + FSL

Warmup
Barx5x2
95x3
110x3
120x8
95x5x5

Assistance
Chin-up 8x3, 5, 4
Dip 3x8
Single Leg RDL 3x12

Can’t complain! Have a good day everyone!
 

Near the end there’s a chunk where Jim explains that unless you’re elite you should just focus on getting stronger and building muscle. Good reminder for myself to just keep plugging away! Just thought I’d share!
 
Main Lift Deadlift PR Set + FSL

Warmup
135x5x2
205x3
235x3
265x8
205x5x5

Assistance
DB shoulder press 3x15
DB Row 3x12
Leg Raise 3x12

Bike Sprints
20s on/20s off 5 rounds (high and low tension/resistance).

One more workout this week, and then it’ll be my 5/3/1+ Joker week 💪
 
Main Lift - Squat PR Set + Joker Set(s)

Warmups
Barx5
95x5
135x5
205x5
230x3
260x5
280x1
300x1 (All time PR!!!!) @9.5

Assistance
Ab wheel 4x12
Pushups x17, 17, 17, 20
Curls 4x10

Morning peeps, so I hit an all time PB this morning on squat. Up to this point I think my all time best was an incredibly sloppy 290 a long time ago. I felt a tad nervous unracking 300, but it was a pretty solid rep. Some things as I wrapped up my squats for this 11 week block. 1) Trust the process… good reps, good reps, … okay Jim I get it now. 2) I need to hammer my abs even more than I am now. Excited for the rest of this week! Have a great day!
 
Main Lift- Press PR Set + Joker

Warmup

Bar x5
100x5
115x3
130x5
150x1 (another PR!)

Assistance
Dips x 12,10,9
Chinup BWx5x5, and 4,3
BB RDL 3x8

Another good day! Just gotta keep working hard!
 
Training highlights the last couple days

Deadlift Joker - 335x1@9
Bench Joker - 225x1 @9+

Deadlift was smooth, and my bench was a grind….. it wasn’t an all out @10, but I probably wasn’t doubling it. Man this was a good training block. My top joker sets were as follows: squat +15, deadlift +20, bench +10, press N/A. I’m guessing adding 45 pounds to my “big 3” is pretty good, but overall I’m very happy.

Random thoughts from this block. 🤷‍♂️
1)I can train 4x/week, but I need to be flexible.
2)One main lift a day works! I honestly feel better than trying to do two or more barbell lifts a day.
3) Go nuts on assistance. I’ve been trying to push for as many reps as possible in 3 sets.
4)Don’t skip conditioning…. I was moderately successful in keeping up with conditioning. I’m more likely to do higher intensity versus lower/SS cardio.
5)Don’t change templates, don’t change templates, don’t change templates. This worked, and I need to just keep chipping away.

That’s about it… I all to my training maxes, and probably keep them consistent for my entire next block.

Have a great weekend!
 
Awesome results; congratulations! Some big barriers there, the 300 squat, 150 press, a 2 plate bench - and 45lbs on your gym total! That is excellent progress. If I can “just” put 47lbs on my meet total, I’ll total 1,700. That’s an awesome jump over just a few months of training.

So you now see that consistency is the true name of the game; carry on!
 
Hyde said:
Awesome results; congratulations! Some big barriers there, the 300 squat, 150 press, a 2 plate bench - and 45lbs on your gym total! That is excellent progress. If I can “just” put 47lbs on my meet total, I’ll total 1,700. That’s an awesome jump over just a few months of training.

So you now see that consistency is the true name of the game; carry on!
Click to expand...

Thanks man! Your insight and log proves the consistency factor. I’m gonna do the exact same block and see how I can close out the year. I still wonder why my mind wanders at times. Oh well!

Thanks again to all who have added input to my log!
 
slimsaw00 said:
Thanks man! Your insight and log proves the consistency factor. I’m gonna do the exact same block and see how I can close out the year. I still wonder why my mind wanders at times. Oh well!

Thanks again to all who have added input to my log!
Click to expand...
You know it’s going to produce, especially if you hammer the accessories. You may not gain as much this go around, but it’s also very possible to net even more - you’re at a stage where there’s still a ton of potential. I expect you will be able to break a 900lb gym total in the big 3.
 
Hyde said:
You know it’s going to produce, especially if you hammer the accessories. You may not gain as much this go around, but it’s also very possible to net even more - you’re at a stage where there’s still a ton of potential. I expect you will be able to break a 900lb gym total in the big 3.
Click to expand...

I’d be cool with that! I know my very first post was hoping to break 1,000 but it was marred with inconsistency. I do think there is more in the tank, and I may treat this final chunk of the year as a mock meet. And then keep my eye out for 2025 and just dive in!
 
slimsaw00 said:
I’d be cool with that! I know my very first post was hoping to break 1,000 but it was marred with inconsistency. I do think there is more in the tank, and I may treat this final chunk of the year as a mock meet. And then keep my eye out for 2025 and just dive in!
Click to expand...
That’s a great idea man
 
slimsaw00 said:
Training highlights the last couple days

Deadlift Joker - 335x1@9
Bench Joker - 225x1 @9+

Deadlift was smooth, and my bench was a grind….. it wasn’t an all out @10, but I probably wasn’t doubling it. Man this was a good training block. My top joker sets were as follows: squat +15, deadlift +20, bench +10, press N/A. I’m guessing adding 45 pounds to my “big 3” is pretty good, but overall I’m very happy.

Random thoughts from this block.
1)I can train 4x/week, but I need to be flexible.
2)One main lift a day works! I honestly feel better than trying to do two or more barbell lifts a day.
3) Go nuts on assistance. I’ve been trying to push for as many reps as possible in 3 sets.
4)Don’t skip conditioning…. I was moderately successful in keeping up with conditioning. I’m more likely to do higher intensity versus lower/SS cardio.
5)Don’t change templates, don’t change templates, don’t change templates. This worked, and I need to just keep chipping away.

That’s about it… I all to my training maxes, and probably keep them consistent for my entire next block.

Have a great weekend!
Click to expand...
This is it right here! Consistency being the name of the game. Congrats on the great progress.

I think there is something to the "boring" bit of this type of routine, but in the end when you see that it pays off hopefully that's enough to keep you sticking with it!
 
Main Lift - Squat 5s Pro/FSL

Warmups
115x5
140x5
185x5
215x5
240x5
185x5x5

Assistance (push, pull, core)
Pushups (varying grips) x 20, 20, 22
Face pull 3x20
Ab Wheel x 10, 10, 15

Let’s raise the floor some more. I’m taking @Hyde ‘s challenge of 900 or more for my big 3 at the end of this block. That would require another increase of 40 pounds….. Let’s go!!!!
 
Main Lift- Press 5s Pro/FSL

Warmups
Barx5x2
90x5
105x5
120x5
90x5x5

Assistance (push, pull, single leg)
Dips 10,10,12
Chins x 7,6,6,5,4,4
Single leg RDL 3x8

A few bike intervals do finish off the session. 👍
 
Deadlift 5s Pro/FSL

Warmups
135x5x2
200x5
230x5
260x5
200x5x5

Assistance (push, pull, core)

Vest Push-up +20x 20,20,15
Db Row x 12,12,15 (need to increase reps)
Ab wheel 3x12

Feeling good!!
 
Main Lift- Bench 5s Pro/FSL

Warmups
Dead Hang

Barx5x2
95x5
140x5
160x5
180x5
140x5x5

Assistance (push, pull, single leg)

Rolling Tri Extension 3x10
Inverted Row 3x12
BSS +20 3x10

Bike sprint rounds for a bit (lost track of how many… whoops)

Solid first week of this block! 💪💪
 
Main Lift- Deadift 5s Pro

Warmup

135x5x2
185x3
215x5
245x5
275x5

Assistance (push, pull, core

Dips BW 4x8
Chin-up BW 4x5 / Facepull 1x20
Leg Raise 4x10

Well 2024 strikes again….. late last week the whole family got the crud, my father in-law had a heart attack on Sunday and the grandparents of some of my wife’s family friends passed away. At that point thinking what’s next? 🤷‍♂️

This was my first session this week. I’m going to rerun this week next week…. Hope your week is going better than ours! Carry on peeps!
 
Main Lift - Bench 5s Pro

Warmup

Warmup Sets
150x5
170x5
195x5
*No Supplemental FSL

Assistance
Chinups (SS with bench)
BSS 2x10, 1x8

Bike Sprints


Had to get this one in quick as I slept in longer than normal for a Saturday. Next week I am going to rerun the 3’s week and carryon from there. Have a great weekend!
 
Main Lift- Squat 5s Pro/FSL

Warmups
135x5
200x5
230x5
255x5
200x5x5

Assistance (pull, core)

Chin-up 5x5
Ab Wheel 3x12

No push today with my press day tomorrow. I can tell I didn’t squat last week. Keep on keeping on! Have a great day!
 

Powerlifting America Raw Strength No Frills – Powerlifting America

powerlifting-america.com powerlifting-america.com

So, I stumbled upon this meet this morning. I’m super tempted to sign up. This is in 13 weeks (how is February only 13 weeks away, lol). My current training block will end a couple weeks before this, and I have the 5/3/1 PL book so I’m thinking I’d come up with something for the last two weeks before this. I’m assuming at my level, I can carry on with my current template. I need to remind myself things are working, so just ride the wave!!
 
Sorry to hear about the latest life troubles. My condolences man...
slimsaw00 said:

Powerlifting America Raw Strength No Frills – Powerlifting America

powerlifting-america.com powerlifting-america.com

So, I stumbled upon this meet this morning. I’m super tempted to sign up. This is in 13 weeks (how is February only 13 weeks away, lol). My current training block will end a couple weeks before this, and I have the 5/3/1 PL book so I’m thinking I’d come up with something for the last two weeks before this. I’m assuming at my level, I can carry on with my current template. I need to remind myself things are working, so just ride the wave!!
Click to expand...
You should do it! Always great to have a concrete goal or motivator to add a little fuel to the fire!
 
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