I’m just not that strong (yet)!

Hyde said:
You have to be good for 225 now if you can benchb185x10. So 200 is a pretty good TM value for 5/3/1. You could run it higher, but generally speaking higher isn’t better - working with weights that seem to be getting longterm progress is the goal.
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Yeah I thought it was decent…. JW seems to be happy if you hit 5 reps at 95%. I had fun with this PR set and AMRAP@FSL. Maybe next 5/3/1, I’ll try working to a @9 single on bench. Honestly I’m happy all the way around except for my squat🤷‍♂️. Sometimes it go like that I guess!
 
95% of my best bench is 289 and I can tell you I have never taken 290 for 5.... I think Hyde's right. you got more in ya. In fact I don't think I have ever hit 5 reps higher than somewhere between 260-265. I feel like my best 275 was only maybe 3 reps or 3x3 or something like that. thats 90%.
 
Dustin07 said:
95% of my best bench is 289 and I can tell you I have never taken 290 for 5.... I think Hyde's right. you got more in ya. In fact I don't think I have ever hit 5 reps higher than somewhere between 260-265. I feel like my best 275 was only maybe 3 reps or 3x3 or something like that. thats 90%.
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Sorry, I meant that it would be 95% of my training max. I’m guessing that could be 80-85% of a true max. I agree there’s more in the tank. Right now I’m having fun going for some rep PRs. Listening to Jim’s latest YouTube kinda hit home. The gist was how it was kinda silly trying to peak a 225 bench. His point was to lift heavy, but focus on building some muscle. I may try for 225 next time I do Joker singles. 👍
 
Main Lift- Squat 5s week

Warmup
Bar5x2
95x5
135x5
175x5
200x5
230x10 (+1 rep)
175x17 (+2 reps)

Assistance
Pushups 3x25
Band Face pull 3x20
Ab wheel 3x15

Steady pedal 15 minutes

Squats felt way better this morning. I’ve been doing a little stretching at night before bed… maybe that has helped, but also maybe not 🤷‍♂️. Good session!
 
slimsaw00 said:
Sorry, I meant that it would be 95% of my training max. I’m guessing that could be 80-85% of a true max. I agree there’s more in the tank. Right now I’m having fun going for some rep PRs. Listening to Jim’s latest YouTube kinda hit home. The gist was how it was kinda silly trying to peak a 225 bench. His point was to lift heavy, but focus on building some muscle. I may try for 225 next time I do Joker singles. 👍
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this is one of the things I love about barbell sports, there is always another avenue to venture down! When I get a little burnout of fatigue on something, I can switch it up to a different program or methodology and feel like its all new again. I really did enjoy 531 quite a few times. after a couple years of strength focus, I'm really enjoying getting back into hypertrophy training and high volume again. But I know full well that come sept I might be ready to switch gears back to strength and maybe chase year end PRs.
 
Dustin07 said:
this is one of the things I love about barbell sports, there is always another avenue to venture down! When I get a little burnout of fatigue on something, I can switch it up to a different program or methodology and feel like its all new again. I really did enjoy 531 quite a few times. after a couple years of strength focus, I'm really enjoying getting back into hypertrophy training and high volume again. But I know full well that come sept I might be ready to switch gears back to strength and maybe chase year end PRs.
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Even within 5/3/1 I’m finding that! Great points!!
 
Main Lift - Press 5s Week

Warmups

Barx5
65x5
85x5
100x5
115x10 (+2)
85x15 (+2)

Assistance
Dips 3x15
DB Row 20,15,15

Bike sprints x10

Did 115 on my last 3x3+ week and got 8 reps… so adding two was cool. Did the same on my back off AMRAP. Overall another good session!
 
Some good volume/high reps on those last sets of your past two workouts! I never tend to go over 10-12, maybe 15 reps if something that really needs volume like calves. But maybe I'll try a true AMRAP high rep set in the future.
 
Segansational said:
Some good volume/high reps on those last sets of your past two workouts! I never tend to go over 10-12, maybe 15 reps if something that really needs volume like calves. But maybe I'll try a true AMRAP high rep set in the future.
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Yeah these last two workouts have been solid! I’m not really sure what’s going on but the last few workouts have been solid. I’ve all but eliminated the supplemental work and tried to up my assistance work. Maybe that’s the formula for me (right now). It also could be the mental aspect of going for a rep PR 🤷‍♂️.
 
slimsaw00 said:
I’ve all but eliminated the supplemental work and tried to up my assistance work.
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I tend to do way too much accessory work when on a strength cycle, because I enjoy it. whereas my buddy does nearly none. half the reps and sets I do, probably 2/3 of the movements I do, misses entire sessions some weeks, then sees PR gains that are equal to or greater than mine. He also eats much more and is more strength oriented vs my more aesthetic orientation and his strength gains are really impressive every cycle we run together.
 
Dustin07 said:
I tend to do way too much accessory work when on a strength cycle, because I enjoy it. whereas my buddy does nearly none. half the reps and sets I do, probably 2/3 of the movements I do, misses entire sessions some weeks, then sees PR gains that are equal to or greater than mine. He also eats much more and is more strength oriented vs my more aesthetic orientation and his strength gains are really impressive every cycle we run together.
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I’ve tried to tell myself something has to give. If I do more of something, I need to take something out. So far so good!
 
In some ways I've sorta ruined myself after a decade of xfit. if I don't feel like I need a wheelchair or stretcher to leave the gym I sometimes feel like I didn't do enough lol. Changing my mindset for strength training was really really hard. now that I'm back to a hypertrophy/cutting block I am sorta on cloud 9 because I feel like I can just go hogwild on everything haha
 
Dustin07 said:
In some ways I've sorta ruined myself after a decade of xfit. if I don't feel like I need a wheelchair or stretcher to leave the gym I sometimes feel like I didn't do enough lol. Changing my mindset for strength training was really really hard. now that I'm back to a hypertrophy/cutting block I am sorta on cloud 9 because I feel like I can just go hogwild on everything haha
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Haha!! Go nuts on that volume my dude!

How many times would you do CrossFit? I always wondered about the volume of those “plans.”
 
IIRC the Xfit protocol by recommendation on their studies was 3 days on, 1 day off. that's not really practical for most mon-fri type working stiffs. I usually went 5 days a week. Thursdays were always the hardest, Fridays felt like the easiest, most fun day. Then Saturdays or Sundays I'd go to a chain type gym and do my 'vanity' work. I considered it dynamic training since xfit can be a mixed back, if I felt arms or something didn't get work mon-fri, I'd hit that on the weekend.

When I was competing my xfit work was usually 2 hours. I'd start out focused on my oly lifts, my accessory work would be the correlating powerlift. I'd keep protein and aminos at the box, have a small break, do a wod. sometimes a group of us would take a 5 or 10 minute break and do another wod.

we had a huge wall of PR's and box records that we would chip away at. "hey nobody has an annie score recorded, lets do annie tonight and throw some scores on the board". Years later when I came back my Annie score still held the number one spot lol.

but for us it was a game. we'd just go "play crossfit". sorta like when the guys and I would head down the baseball field with a bucket of softballs and hit and shag balls for hours at a time.
 
I should also state that this was old school crossfit in a big warehouse. when we coached we had two clocks so we could run two different wod groups simultaneously. when I got really comfortable I could run another one one my stopwatch on my hand and have 3 groups going, no problem. we did not run it class room style back then when you were just trying to turn as many clients a day as possible in 50 minute sessions.

I can't stand the modern formats. you walk in, waste 5 minutes talking. spend 10 stretching, spend maybe 10 doing the "strength" or "skill" of the day, then you do a little wod, then you "cool down" then you meet at the water cooler and go home. back when we were doing it, it was hours of fun hardcore training. barbells, rowers, rings, gymnastics, running. it was a blast.

I've dropped into probably 8 different boxes in the last 6 years in our area. my wife and I briefly had memberships at 3 of them, and I owned one. and I just do not like the classroom format at all. for the average person it will get them fitter than they've ever been but for a serious athlete there is not nearly enough training.
 
Main Lift- Deadlift 5s week

Warmups

Deadlift (superset with pull ups)
135x5x2
200x5
230x5
260x10

Assistance
Reverse Lunge 60x10x3 sets
Leg Raise 3x15

Steady pedal 10 minutes

Happy Friday!
 
Bench 5s week

Warmups

Barx5
95x5
115x5
130x5
150x5
170x12
130x18

Assistance
Dips 3x15
Db Row 3x15

Jump rope 4x50 skips

Have a great weekend!!
 
Squat 3s week

Warmups/Ankle & Hip Mobility

Barx5
95x5
135x5
190x3
215x3
245x9 (+2)
190x15 (+3)

Assistance
Pushups +20 x 20, 20, 20
Band Facepull x 20, 20, 20
Ab wheel x 15, 15, 15

Another good one! 💪👍
 
Press 3s week

Warmups

Barx5
65x5
95x3
110x3
120x9 (+1)
95x14 (+1)

Dips 3x15
Chin-ups 42 reps

Bike sprints x a few…. Short on time.

Moved slow during this…. Despite adding reps to my PR sets I felt tired today. Have a great day!
 
Main Lift Deadlift 3s week

Warmups
Pullups

135x5
185x5
215x3
245x3
275x8

(Superset 5x 2-3 pull-ups)

Assistance
1) Reverse Lunge 50x10,10 80x8
2) Leg Raise 3x15
3) Pullups 3 x 3

Steady pedal 12 minutes

Another solid day! Keep stacking those good days up!! Have a great Friday and holiday weekend!
 
Main Lift - Bench 3s Week

Warmups

Barx5
95x5
140x3
160x3
180x12
140x15

Assistance
DB Bench 3x10
Inverted Row 3x12

Jump Rope
KB Swing
Superset
 
Main Lift - Squat 5/3/1 week

Warmups

Barx5
95x5
135x5
200x5
230x3
255x5 (5s pro)

Assistance
BB RDL 135x8, 185x6, 205x6,6
Ab wheel 3x 15

Conditioning
Bike sprints

This was not great…. That is all 🤣. No rep PRs or anything today which is disappointing but something felt off on my 230lb set….. can’t put my finger on it. Oh well, let’s keep going.
 
slimsaw00 said:
Main Lift - Squat 5/3/1 week

Warmups

Barx5
95x5
135x5
200x5
230x3
255x5 (5s pro)

Assistance
BB RDL 135x8, 185x6, 205x6,6
Ab wheel 3x 15

Conditioning
Bike sprints

This was not great…. That is all . No rep PRs or anything today which is disappointing but something felt off on my 230lb set….. can’t put my finger on it. Oh well, let’s keep going.
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Not everyday can be a PR day. Although when was the last time you had a deload? Still some great progress over the past few workouts.
 
Segansational said:
Not everyday can be a PR day. Although when was the last time you had a deload? Still some great progress over the past few workouts.
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Funny you mention deload….. I had what I called life deloads a couple months ago…. We have a vacation planned for the third week of June which would coincide with the end of another three week training block…. I’m gonna do one more 5/3/1 cycle before taking a deload.
 
Main Lift- Press 5/3/1 week

Warmups

Press
Barx5
75x5
100x5
115x3
130x6
100x12

Assistance
Dips 4x10
DB Row 4x12

Jump Rope
KB Swing
(Superset)

Definitely happy with this considering my TM for press is 135. Assistance felt good, as did the conditioning set. I then got thinking that my last few off workouts have mostly been my squat day. Not sure what’s up there, but it did cross my mind.

Have a good day peeps!
 
If squat has another bad block next time, I’d pull the squat training max down next deload even while you raise the others. The lifts develop differently, and if everything is going up but squat, then respond accordingly.

It might also warrant a bit more attention to HOW you’re executing the squat, or why it might feel off. Having too high of a TM is different than inconsistent execution, which is technical.
 
Hyde said:
If squat has another bad block next time, I’d pull the squat training max down next deload even while you raise the others. The lifts develop differently, and if everything is going up but squat, then respond accordingly.

It might also warrant a bit more attention to HOW you’re executing the squat, or why it might feel off. Having too high of a TM is different than inconsistent execution, which is technical.
Click to expand...

My 5s and 3s week were awesome and I was expecting more than my 5 reps when I lifted on Monday. I’ll reassess after this next block. I’ve got a family vacation mid(ish) June and I’ll have a pretty nice deload then.

I’ll pay attention to form as well. Thank you for your input!
 
Main Lift Deadlift 5/3/1 week

Warmups
Mobility

135x5
185x5
230x5
260x3
290x6
Superset chin/pullups

Assistance
Reverse Lunge 60x10, 70x8, 100x6
Leg Raise 3x12

Steady pedal
 
Main Lift - Bench 5/3/1 week

Warmups

Barx5
95x5
135x5
155x5
180x3
200x6 (**)
At this point I actually checked my log book… lol, I calculated my weights using a 210TM… my actual TM is 200 which I did as my 95+ set. Whoops!

150x15

Assistance
Dips 3x15
Inverted Row 3x12

Bike sprints
 
Main Lift- Squat 5s week

Warmups

Barx5
95x5
135x5
180x5
205x5
235x11
180x16

RDL 185x8x3
Leg Raise 2x15, 1x12

Solid! Had to rush this a little bit as I started off moving slow, so I’ll take it.
 
Main Lift - Press 5s week

Warmups

Barx5
90x5
105x5
120x9
90x15

couldn't quite lockout the 10th rep

Assistance
Dips 4x12
Row 4x12

Bike sprints

Solid, can’t complain. Keep stacking good sessions! 💪
 
Main Lift- Deadlift 5s week

Warmup
135x5
185x3
205x5
235x5
265x9

Assistance
Reverse Lunge x12,10,8 (ramping weight)
Ab wheel 3x12

Happy Friday everyone! It’s my last full day of school. Three half days next week. Then it’s summer break. Good times! 👍
 
slimsaw00 said:
Main Lift- Deadlift 5s week

Warmup
135x5
185x3
205x5
235x5
265x9

Assistance
Reverse Lunge x12,10,8 (ramping weight)
Ab wheel 3x12

Happy Friday everyone! It’s my last full day of school. Three half days next week. Then it’s summer break. Good times!
Click to expand...
Woo! Are you fully off for the summers? Any major plans, fun or otherwise?
 
Main Lift- Bench 5s week

Warmups

Barx5
95x5
135x5
155x5
175x11
135x18

DB Bench x 10, 8, 8
Inverted Row 3x13

Brisk steady pedal x 10 minutes

Happy weekend!
 
Main Lift- Squat 3s week

Warmup/Mobility

Barx5
95x5
135x5
190x3
220x3
245x10

RDL
185x8,8
205x6

Ab wheel 3x12
Jump 3x50 skips

My last rep on my top set was a grinder! But I beat my log book by one rep!
 
This morning I did Press 3s week

Warmups

Barx5
75x5
100x3
110x3
125x7
100x13

Assistance
Dips 3x13
Db Row 3x15
Pallof Press 3x15

Bike sprints 15on:45off x 6 rounds

Summer break started at noon! Hoping I can really push hard over the summer to improve my strength and overall fitness!
 
Main Lift Deadlift 3’s Week

Warmup/Mobility

135x5
185x5
225x3
250x3
280x8

Assistance
Reverse Lunge 3x8
Leg Raise 3x12

Moderate Bike 10 minutes
 
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