Liftandswim's Log

Pulling for you buddy, Hope everything is alright. It will be in the long run.
 
Hi, guys. Again, thanks for the kind words. Today, I'm getting back on the grind with training and nutrition.

5/29

Week 1, Day 1

Squat
320x3
365x3
410x3+ (5...RPE 7, if that)

Pause Squat
320x5
320x5

Pause CGBP
225x5
225x5
225x5
225x5
225x5

Weighted Pull-Ups
+25x8
+25x8
+25x8
+25x8
BWx8
...wouldn't have made that last set.

Tricep Pushdown
5x15

Dumbbell Curl
3x15

Haven't squatted in roughly three weeks, so I was pleasantly surprised. I'll be back before ya know it. Gained about 5lbs over the course of the past three weeks too. Gonna trim that off.

The ball is rolling again.

Stay strong AM.
 
Good to have ya back dude. Happy to hear youre back at it.
 
Welcome back Ian. Not having you around made me lose gains.
 
SweetLou321 said:
Glad your back.

Now how did you end up laying out the 5/3/1? Are you going to phase it into hyper/strength blocks?
Click to expand...

For now, no. In the future, maybe. My layout is incredibly simple at the moment. Just trying to put in some quality work and get the momentum going again. Here it is.

Day 1:
Squat 3/5/1+
Pause squat back off work
Pause CGBP RE
Back
Arms

Day 2:
OHP 3/5/1+
Pause OHP back off work
Deficit dead alternating DE/RE (for sake of recovery)
Shoulders
Arms

Day 3:
Pause bench 3/5/1+
3 count pause bench back off work
High bar squat RE
Back
Arms

Day 4:
Deadlift 3/5/1+
Front squat back off work
Standing BTN press RE
Shoulders
Arms

Optional Day 5:
whatever I want, probably back, hamstrings, ect
 
liftandswim said:
For now, no. In the future, maybe. My layout is incredibly simple at the moment. Just trying to put in some quality work and get the momentum going again. Here it is.

Day 1:
Squat 3/5/1+
Pause squat back off work
Pause CGBP RE
Back
Arms

Day 2:
OHP 3/5/1+
Pause OHP back off work
Deficit dead alternating DE/RE (for sake of recovery)
Shoulders
Arms

Day 3:
Pause bench 3/5/1+
3 count pause bench back off work
High bar squat RE
Back
Arms

Day 4:
Deadlift 3/5/1+
Front squat back off work
Standing BTN press RE
Shoulders
Arms

Optional Day 5:
whatever I want, probably back, hamstrings, ect
Click to expand...

Looks like a nice blend, how long do you think each session with take?
 
5/30

Week 1, Day 2

OHP
140x3
160x3
180x3+ (7...RPE 9.5) PR?

Pause OHP
140x5
140x5

Deadlift
(belt-less)
365x5
405x2
405x2
405x2
365x5

Lateral Raises
5x15
superset
Rear Delt Flys
5x15

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Happy Memorial Day!

Decent lifting today. OHP felt good, deadlifts eh. Haven't deadlifted in about a month so that's to be expected.

Stay strong AM.
 
6/1

Week 1, Day 3

Pause Bench
215x3
245x3
275x3+ (7...RPE 8.5)

Three Count Pause Bench
245x5
245x5

High Bar Squat
(belt-less)
365x5
365x5
365x5

Chest Supported Row
5x8

Tricep Pushdown
5x15

Dumbbell Curl
3x15

Got it in. High bar was a bîtch today haha.

Stay strong AM.
 
I bet it'll turn out the downtime actually improved your lifts.
 
6/2

Week 1, Day 4

Deadlift
335x3
385x3
430x3 (no AMRAP)

Front Squat
(belt-less)
275x3
275x3
275x3
275x3
275x3

Standing BTN Press
135x5
135x5
135x5
135x5
135x5

Lateral Raises
5x15
superset
Face Pulls
5x15

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Not going to AMRAP deadlifts. I can't be trusted to stay safe. Total weekly pulling volume is fairly low. That's okay. Really only pulling to have a strong, thick back and keep my squat progressing. I'll be honest, I hate deadlifting.

Front squats crushed my upper back. Forgot how taxing they could be. They'll be good for me.

Rest of the work went well too. Between BTNs, laterals, and face pulls my delts were on fire.

Stay strong AM.
 
Smart with nixing dl amraps. Thats one thing I really wish i wouldve done when i did 5/3/1 as im about 90% sure they were the main contributor to me originally throwing my back out late 2014 - early 2015. Another thing you could do is just cap the reps at 5. You could at least get a couple extra reps that way on 3+ and 1+.
 
+1. I don't AMRAP them anymore either.
 
Agree with you completely there Jim. Just wish i had come to that realization sooner...
 
SweetLou321 said:
Nothing has improved my deadlift more then amrap deadlifts.
Click to expand...

I'd have to agree, but up to a point. For a solid year I PR'd almost weekly on DL AMRAPs. There comes a point that you hit a weight that you can't safely do a true AMRAP on a week to week basis.
 
RegisterJr said:
I'd have to agree, but up to a point. For a solid year I PR'd almost weekly on DL AMRAPs. There comes a point that you hit a weight that you can't safely do a true AMRAP on a week to week basis.
Click to expand...

I don't think they don't build the deadlift, I just think there are better ways to do it.


Sure they work, but the risk is incredible.
 
jimbuick said:
I don't think they don't build the deadlift, I just think there are better ways to do it.


Sure they work, but the risk is incredible.
Click to expand...

I'm not saying there arnt other ways to do it. Just to this point nothing has pushed my pull better. However I don't think anyone should be going rpe 10 on them. Maybe 9 at most.
 
SweetLou321 said:
I'm not saying there arnt other ways to do it. Just to this point nothing has pushed my pull better. However I don't think anyone should be going rpe 10 on them. Maybe 9 at most.
Click to expand...

While they aren't the bulk of my training or the main driver of my deadlift (I credit SSPT chart pulling or 5x3 at 75%), I do like deadlift rep outs. And you pointed out the key to rep outs in this post. My preferred RPE for big lower body lifts is 8-8.5, or just barely beating my old PR at that weight/rep count
 
Id agree with that. Capping the rpe would be a great way to go about it. I always (well, 90-95% of the time) pushed mine to 9.5-10 and yahhhh thats the recipe for blowing a disc.
 
jswain34 said:
Id agree with that. Capping the rpe would be a great way to go about it. I always (well, 90-95% of the time) pushed mine to 9.5-10 and yahhhh thats the recipe for blowing a disc.
Click to expand...

However I will say this was in the context of low overall pulling volume so I could afford a higher rpe and push near failure and still recover and feel ready for the next session. This changes when we do more overall work. I think putting more volume in various phases of high quality and technical efficiency could certainly result in similar results and be safer.
 
I mean it probably depends on the person and situation, but some DL AMRAPs really helped me over the past year.
 
bolt10 said:
I mean it probably depends on the person and situation, but some DL AMRAPs really helped me over the past year.
Click to expand...

They can help, but they need to be used sparingly IMO.


And all other related pulling needs to decrease during that time. I'd argue that anything that stresses the spinal erectors at all (to include bent over rowing) should be limited if you are planning AMRAP DL work.
 
I agree to some extent with what everyone is saying. More so siding with jim though. Week 1 is over. Decided against the optional 5th day today it being my first week back. Quality over quantity.
 
6/5

Week 2, Day 1

Squat
295x5
340x5
385x5 (no AMRAP, opted for joker set)
430x5 (only set done belted...RPE 8)

Pause Squat
335x5

Pause CGBP
230x5
230x5
230x5
230x5
230x5

Weighted Pull-Ups
+25x8
+25x8
+25x8
+25x8
+25x8

Tricep Pushdown
5x15

Dumbbell Curl
3x15

Good workout despite being pretty congested. 385x5 belt-less felt like nothing.

Hardest part of the session was probably the pull-ups. Goes from easy to impossible in like a rep or two.

Stay strong AM.
 
6/6

Week 2, Day 2

OHP
130x5
150x5
170x5+ (8...RPE 9.5)

Pause OHP
140x5
140x5

Deficit Deadlift
(belt-less)
365x5
365x5
315x2
315x2
315x2

Lateral Raises
5x15
superset
Prone Rear Fly
5x15

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Stay strong AM.
 
6/8

Week 2, Day 3

Pause Bench
200x5
230x5
260x5 (no AMRAP opted for joker)
280x5 (RPE 7.5)

3 Count Pause Bench
245x5

High Bar Squat
(belt-less)
365x5
365x5
365x5

Chest Supported Row
5x8

Tricep Pushdown
5x15

Dumbbell Curl
3x15

Still rolling. Just putting in the work.

Stay strong AM.
 
6/9

Week 2, Day 4

Deadlift
315x5
365x5
410x5 (no AMRAP)

Front Squat
315x3 last rep paused
315x3 last rep paused
315x3 last rep paused

Standing BTN Press
140x5
140x5
140x5
140x5
140x5

Lateral Raises
5x15
superset
Face Pulls
5x15

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Deadlifted without hex plates today. Trained at my old gym. Can't explain it, but it makes a world of difference in my set-up. 410x5 felt like air.

Rest of the session went well too.

Stay strong AM.
 
Hex plates suck. I'm so glad we got bumpers to mask the suckage,
 
6/12

Week 3, Day 1

Squat
340x5
385x3
430x1 (no AMRAP, joker set instead)
460x3 (RPE 8)

Pause Squat
335x5
335x5

Pause CGBP
230x5
230x5
230x5
230x5
230x5

Weighted Pull-Ups
+25x8
+25x8
+25x8
+25x8
+25x8

Tricep Pushdown
5x15

Dumbbell Curl
3x15

Squats sucked. Felt off today. Bracing was nonexistent. Actually almost fell on my first rep with 460. Oh well.

Stay strong AM.
 
You been enjoying the switch back to 5/3/1? I found the hyper/strength/peaking blocks are very effective but by far the most boring form of training I've ever done and really doesn't spark that fire in me like I use to have. So I now understand where you were coming from before when you hit that period of blah in your training.
 
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