I’m just not that strong (yet)!

Yesterday- SVR Week 1 Deadlift

Warmup
135x5
200x5
230x5
255x5
200x5x5

Assistance
Pull-up 6 x4
DB OHP 3x12
Abs


Today SVR Week 1 Bench

Warmup/Mobility

Barx5
95x5
135x5
150x5
170x5
190x7
150x12

Assistance
DB Row 4x12
Reverse Lunge x10,8,8

Hard Conditioning
 
This was a good week. Next week the supplemental sets can be BBB or BBS, thinking I’ll do BBB for squats and bench and BBS for press and deadlift. Mixing it up will be fun I think and give me some exposure to different supplemental. Gonna push hard next week on lifting and do two days of steady conditioning as well as two hard sessions.

Hope everyone has a good weekend!
 
SVR Week 2 - Squats

Warmup/Mobility

135x5x2
175x5
200x5
230x5
175x10x5 (BBB)

Assistance
Dips 3x11
Chin-up x6x5

Whew, this was hard but not insane to complete. Woke up a few minutes late so I didn’t get my core work in… I can do that later. Have a good Monday!
 
SVR 2 Week 2 Press

Warmup/Stretch/Mobility

45x5
65x5
85x5
100x5
115x5
85x10x5

Assistance
DB Row 4x10
RDL 4x10
Leg Raise 2x10

Last set of 10 on press was hard and my last rep was slow as molasses!
 
5/3/1 SVR2 - Week 2 Deadlift

Warmup/Mobility

135x5
185x5
215x5
240x5
185x5x10 (sets - BBS)

Assistance
Pulluos x4x6
Db OHP 3x12

Lots of deadlifts! Haha… I’ve never done Boring But Strong before so this was interesting. Let the soreness begin! My conditioning yesterday helped with my legs and upper body. Having fun with this template so far! Have a great day!
 
slimsaw00 said:
5/3/1 SVR2 - Week 2 Deadlift

Warmup/Mobility

135x5
185x5
215x5
240x5
185x5x10 (sets - BBS)

Assistance
Pulluos x4x6
Db OHP 3x12

Lots of deadlifts! Haha… I’ve never done Boring But Strong before so this was interesting. Let the soreness begin! My conditioning yesterday helped with my legs and upper body. Having fun with this template so far! Have a great day!
Click to expand...
That’s a lot of deads man!
 
5/3/1 SVR2- Week 2 Bench

Warmup/Mobility

Barx5
115x5
140x5
160x5
180x5
140x10x5 (sets)

Assistance
DB Row 3x15
Reverse Lunge 3x8

Conditioning
KB Swing x10 each arm
Burpee x10
Rest
4 rounds

Have a great weekend everyone!
 
5/3/1 SVR 2 - Squat Week 3

Warmup/Mobility

135x5x2
200x5
230x5
255x5
230x5x5

Assistance
Chin-up x7x4 sets
Ab wheel x10x3 sets

Okay, so this was the hardest workout of the template so far. I didn’t pace this the best as I was trying to be rested for my back of supplemental work (Second Set Last). Have a great day!
 
slimsaw00 said:
5/3/1 SVR2 - Week 2 Deadlift

Warmup/Mobility

135x5
185x5
215x5
240x5
185x5x10 (sets - BBS)

Assistance
Pulluos x4x6
Db OHP 3x12

Lots of deadlifts! Haha… I’ve never done Boring But Strong before so this was interesting. Let the soreness begin! My conditioning yesterday helped with my legs and upper body. Having fun with this template so far! Have a great day!
Click to expand...
You'll probably be feeling this one!
 
5/3/1 SVR2 Leader Week3 - Press

Warmup/Mobility

Barx5
75x5
100x5
115x5
130x5
115x5x5

Assistance
Dips 2x15
DB Row 4x12
Single Leg RDL 3x8

After my first supplemental set I honestly didn’t think I’d get the 5x5 but I found my groove. This was just good work all the way around. Feeling good!
 
slimsaw00 said:
5/3/1 SVR2 Leader Week3 - Press

Warmup/Mobility

Barx5
75x5
100x5
115x5
130x5
115x5x5

Assistance
Dips 2x15
DB Row 4x12
Single Leg RDL 3x8

After my first supplemental set I honestly didn’t think I’d get the 5x5 but I found my groove. This was just good work all the way around. Feeling good!
Click to expand...

I have a suspicion your strength is going to take off from this new template, the amount of primary work you’re now getting. Keep it up!
 
Hyde said:
I have a suspicion your strength is going to take off from this new template, the amount of primary work you’re now getting. Keep it up!
Click to expand...

It’s been fun to mix it up a bit and I’ve learned about some of Jim’s other supplemental options. I’ve been looking through some of the other templates in Forever and am pumped to try some others as well.
 
5/3/1 SVR 2 - Leader Week 3
Deadlift

Warmup/Mobility

135x5
185x5
215x5
240x5
270x5 (this flew!)
240x5x5

Assistance
Pull up x4x6 sets
Dip x10x3 sets
Leg Raise 12x3 sets

Bike sprints x5

This was a great workout! Deadlift sets just flew, and that was surprising since I haven’t touched a weight this heavy in at least a month. Bench tomorrow and then I’ll repeat another 3 weeks to wrap up this leader block. Have a great Friday!
 
5/3/1 SVR 2- Bench Week 3

Warmup/Mobility

95x5
135x5
160x5
180x5
205x5
180x5x5

Assistance (done as superset w/main lift)
DB Row 12,12,12
Reverse Lunge x 8,8,8
Pushups (after main work) x 15,15

Kb Swing x 10 each arm
Jump rope x 50
4 rounds

This was a solid 3 week cycle of 5/3/1 SVR-2. I’m going to keep training maxes the same except for maybe my deadlift and run another 3 weeks of the leader. This is a fun template!
 
5/3/1 SVR-2 Week 4 Squat

Warmup/Mobility

135x5
165x5
190x5
215x5
240x9 (+1)
190x15

Assistance
Dips 3x12
chin-up 4x7
Ab wheel 3x11

Sleep Sunday into Monday was rough to I pushed back this session into today. This started the second three week cycle of SVR leader template. Happy to get one more rep on my PR set. Assistance was solid. Tomorrow I’ll press and do some hard conditioning. Have a great day!
 
5/3/1 SVR-2 Week 4 (Leader)
Press

Warmup/Mobility

Barx5
75x5
95x5
110x5
120x8 (+1)
95x11 (+1)

Assistance (mixed in with main lift)

DB Row 3x12
Single Leg RDL x10,10,6
Pallof Press Banded 3x15

Conditioning
Bike Sprints
30s on
1:00 off
5 rounds

Just solid. I’m happy to have hit extra reps on my PR set and my FSL AMRAP. The template calls for 15-20 at the FSL percentage but I’m still calling this good! Assistance and conditioning was solid as well. Trying to keep stacking these good days! Have a good Wednesday all!
 
slimsaw00 said:
5/3/1 SVR-2 Week 4 Squat

Warmup/Mobility

135x5
165x5
190x5
215x5
240x9 (+1)
190x15

Assistance
Dips 3x12
chin-up 4x7
Ab wheel 3x11

Sleep Sunday into Monday was rough to I pushed back this session into today. This started the second three week cycle of SVR leader template. Happy to get one more rep on my PR set. Assistance was solid. Tomorrow I’ll press and do some hard conditioning. Have a great day!
Click to expand...
Weights seem to be going well. Two PRs in a row now? Template must be working!
 
Segansational said:
Weights seem to be going well. Two PRs in a row now? Template must be working!
Click to expand...
I’d have to sift thru my training notebook to see if they are true PRs.

I’m enjoying going down to the basement to lift/condition. I strayed from 5/3/1 a bit in the summer and I just don’t understand why I get distracted from what has worked for me.

Good luck on your final meet prep!
 
Our church group canceled tonight so my wife and I got to walk downtown while we dropped the kids off at their kids group.

45 minute easy conditioning.
 
5/3/1 SVR-2 Deadlift Week 4

Warmup/Mobility

135x5
200x5
230x5
255x7
200x10

Assistance
Pull-up 5x5
Dip 3x12
Leg Raise 3x12

Jump Rope 3x50

Have a great Friday!
 
5/3/1 SVR-2 week 4 (Leader)

Warmup/Mobility

115x5
150x5
170x5
190x7
150x15

Assistance
DB Row 3x10

Easy Conditioning
15 minute bike ride

Quick one this morning.
 
5/3/1 SVR-2 Week 5 (Leader)

Warmup/Mobility

Barx5
135x5
175x5
200x5
230x5
175x10x5 sets (BBB)

Assistance
Chin-up 4x7
Dips 3x10
Ab wheel 3x10

Solid! It’s BBB/BBS week for supplemental. Squats were good. This has been a fun template! Hope everyone has a good Monday.
 
slimsaw00 said:
5/3/1 SVR-2 Week 5 (Leader)

Warmup/Mobility

Barx5
135x5
175x5
200x5
230x5
175x10x5 sets (BBB)

Assistance
Chin-up 4x7
Dips 3x10
Ab wheel 3x10

Solid! It’s BBB/BBS week for supplemental. Squats were good. This has been a fun template! Hope everyone has a good Monday.
Click to expand...
If you're saying "fun" with squats 10x5 at the end, things must be going in the right direction!
 
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