TGR's Training: 5-3-1, Mountain Dog, and whatever else...

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Barbell Bench Press 323

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x5
Set 4 : 145x5
Set 5 : 170x3
Set 6 : 200x3
Set 7 : 230x3
Set 8 : 255x8 PR

All paused:

Set 9 : 185x3
Set 10 : 185x3
-Med grip
Set 11 : 185x3
Set 12 : 185x3
-close grip
Set 13 : 185x3
Set 14 : 185x3
-wide grip, feet up
Set 15 : 185x3, 5

Curls 65x12x5

Barbell Shoulder Press 186.33

Set 1 : 45x10
Set 2 : 65x5
Set 3 : 75x5
Set 4 : 85x3
Set 5 : 100x3
Set 6 : 125x3
Set 7 : 130x13 PR

Bench Video:

https://instagram.com/p/Bag0d6qlwKi/

OHP Vid:

https://instagram.com/p/Bag534UlGxS/
 
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Barbell Squat 396.67

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 190x5
Set 4 : 230x3
Set 5 : 275x3
Set 6 : 305x3
Set 7 : 340x5

Barbell Deadlift 473

Set 1 : 190x3
Set 2 : 240x3
Set 3 : 285x3
Set 4 : 335x3
Set 5 : 380x3
Set 6 : 430x3

Barbell Incline Bench Press 277.33

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 135x5
Set 4 : 185x3
Set 5 : 225x3
Set 6 : 260x2
 
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Notes:

Squats and DL in the same workout, unless a deload, is too much for me. I was exhausted, and nothing felt smooth. Probably because I’ve been inconsistent with them.

Incline bench would be a PR because I’ve never had that much on the bar. Fewer flat sets yesterday or one more day off and I would’ve had 3/3+ easy.

Packing the final things for my trip to Tampa. I may Planet Fitness dome accessory days because it’s cheap and across the street, then maybe a powerhouse day or two. I’ve knocked out my 3’s week in 2 days so that’s a plus.
 
jswain34

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Hey dude, been slacking on logs lately. Congrats on the 315! Hitting a 315 bench is always a big milestone.
 
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Hey dude, been slacking on logs lately. Congrats on the 315! Hitting a 315 bench is always a big milestone.
Thanks! It is huge to me for sure. For a couple years I though I was 1 press away from never doing it again.
 
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Went to planet fitness after class. The options there are soooo limited. I figured a back and bicep pump day would be easy, but no. That place is ridiculous.
 
jswain34

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Thanks! It is huge to me for sure. For a couple years I though I was 1 press away from never doing it again.
I remember those struggles you had. Glad your issues have seemed to resolve. Maybe that period of lightened training frequency did your tendons and ligaments some good.
 
jswain34

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Went to planet fitness after class. The options there are soooo limited. I figured a back and bicep pump day would be easy, but no. That place is ridiculous.
You mean you cant get a back workout in with 40 lb dbs and a smith? Im sort of surprised you didnt get "lunk alarmed" when you walked in the door.
 
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You mean you cant get a back workout in with 40 lb dbs and a smith? Im sort of surprised you didnt get "lunk alarmed" when you walked in the door.
The options really were ridiculous unless you liked treadmills. You couldn’t even “lunk” because nothing there caused exertion. Even the pull down bars were coated in memory foam
 
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These pillows... my neck has been locked up for 2 days. If it loosens today I’ll get in to Powerhouse this afternoon.
 
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That bench of yours has come along way! Hope the neck loosens
Thanks!!

It’s better. Stiff, but good enough.
 
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I went to Powerhouse today. Small but larger than the outside appeared. Most of there equipment was soooo old. The hammer strength stuff had 2x’s drilled into them for support. Everything was fun down and dirty, and I’m not sure they even had AC.

Probably the best gym I’ve ever been too. Not lying. They had everything I need, no fancy crap. All York and Barbell Standard plates. They were beautiful.

Barbell Bench Press 320

PAUSED:

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x5
Set 4 : 145x5
Set 5 : 175x3
Set 6 : 175x5
Set 7 : 215x5
Set 8 : 240x10 PR (not paused)
Set 9 : 215x5
Set 10 : 185x10

Barbell Incline Bench Press 247.5

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 225x3

Both bench racks had the type of each that shoots back, so you have to immediately balance the weight when you lift off. I hate those kinds.

10s PR on bench. Was hoping for 11 and might have had it with a liftoff and no pauses. I took long pauses on all sets except the top.
 
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Awesome to see “PR” so often in your updates now man. Glad the “itis” you had has finally calmed down appears to be gone!
 
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Barbell Shoulder Press 191.67

Set 1 : 45x10
Set 2 : 60x5
Set 3 : 75x5
Set 4 : 85x5
Set 5 : 100x5
Set 6 : 115x5
Set 7 : 125x16 PR
Set 8 : 115x5
Set 9 : 100x10

Barbell Stiff-Legged Deadlift 202.5

Set 1 : 135x5
Set 2 : 135x5

Paused:
Set 3 : 135x8
Set 4 : 135x8
Set 5 : 135x15

Barbell Incline Bench Press 275

Set 1 : 45x10
Set 2 : 95x8
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 225x5
Set 6 : 250x3
Set 7 : 275x1 - Singles PR
 
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My low back is trashed from moving concrete blocks yesterday. It’s been sensitive for a while likely due to lack of accessory work or consistency with DL or Squats. Going to try and loosen it up throughout the week
 
kenpoengineer

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Wow! Those PRs! Impressive brother!!
 
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My low back is trashed from moving concrete blocks yesterday. It’s been sensitive for a while likely due to lack of accessory work or consistency with DL or Squats. Going to try and loosen it up throughout the week
Hope that feels better...

Holy PR-land!
 
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Thanks guys! My secret is weight gain
 
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Halloween and beers are not helping the cause lol
No more beers for me. Not for a while anyway. I need to get my diet in check.
 
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Barbell Squat 157.5

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 135x5

Barbell Bench Press 325

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 145x5
Set 5 : 175x5
Set 6 : 215x5
Set 7 : 240x3
Set 8 : 270x1
Set 9 : 315x1

https://instagram.com/p/BbE1Yr7l4kp/

Set 10 : 250x9 - PR

https://instagram.com/p/BbE2hBLlkaD/

Notes:

Another pain free bench experience. That 315 felt heavy but after review I think I have more in me.
 
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Excellent work Thomas!!
 
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Congratulations Thomas the Tank! PRs keep rolling out of you.
 
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Early morning shoulders.


Barbell Shoulder Press 185

Set 1 : 45x10
Set 2 : 65x5
Set 3 : 75x5
Set 4 : 85x5
Set 5 : 110x5
Set 6 : 125x3
Set 7 : 140x1
Set 8 : 165x1
Set 9 : 185x1
(+5# PR, I haven’t been over 170 since 2015)
Set 10 : 190x0

No time.
 
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Strong freakin’ OHP! Congratulations.
 
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Lying Leg Curls N/A

Set 1 : 0x15

Hip Mobility

Barbell Squat 385

Set 1 : 45x10
Set 2 : 135x3
Set 3 : 155x3
Set 4 : 190x3
Set 5 : 230x3
Set 6 : 275x3
Set 7 : 315x3
Set 8 : 350x3

Barbell Bench Press 320.67

Set 1 : 45x10
Set 2 : 115x5
Set 3 : 145x3
Set 4 : 170x3
Set 5 : 205x3
Set 6 : 235x3
Set 7 : 260x7 PR
Set 8 : 225x12

https://youtu.be/g_TXwM_W1H0

Once again, pain free. Squats felt good using a belt for the first time in months. Weak because I’ve slacked.

Went hunting yesterday and kiddo snatched some protein. Headed to the butcher now to have some ground up. Probably roasted shoulder tomorrow.

IMG_1536.jpg
 
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Looking strong on all lifts Thomas. Love how the “gym partner” got a kiss at the end! Lol. Your boy is all grown up now!
 
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Looking strong on all lifts Thomas. Love how the “gym partner” got a kiss at the end! Lol. Your boy is all grown up now!
Thanks Mark. She's a sweety and enjoys being in there with me.
 
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Barbell Shoulder Press 193.5

Set 1 : 45x10
Set 2 : 65x5
Set 3 : 75x5
Set 4 : 85x5
Set 5 : 105x3
Set 6 : 120x3
Set 7 : 135x13 - PR

Barbell Incline Bench Press 266.33

Set 1 : 45x8
Set 2 : 95x5
Set 3 : 135x3
Set 4 : 185x3
Set 5 : 225x3
Set 6 : 235x4
Set 7 : 185x3
Set 8 : 185x3
Set 9 : 185x8

Cable Crossover 3x10 from bottom, 3x8 from top

Notes:

Crossovers weaken my left (problem) bicep. Maybe I’m done with those.
 
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Only had 15 minutes because I was too lazy to get up.


Barbell Bench Press 259

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x15
Set 4 : 155x10
Set 5 : 185x12

Curls 3x15

Tricep V-Bar 2x10
 
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Only had 15 minutes because I was too lazy to get up.


Barbell Bench Press 259

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x15
Set 4 : 155x10
Set 5 : 185x12

Curls 3x15

Tricep V-Bar 2x10
I have been like that all week. I have the week off, but im wasting my days! lol
 
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Row:
135x5, 5, 5
185x5, 5, 5, 5
135x8, 15, 15, 15


OHP:
45x5, 5, 5
65/85/105x5
120x3
135x 5Sx 3R

Tricep Pushdowns
 
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Strong lifting Thomas!
 
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Hip Mobility

Barbell Squat 365

Set 1 : 45x10
Set 2 : 135x3
Set 3 : 135x5
Set 4 : 135x5
Set 5 : 185x5

Loose Belt (to get used to it again)
Set 6 : 225x3

Video:
Set 7 : 275x3
Set 8 : 315x1
Set 9 : 345x1
Set 10 : 365x1
Set 11 : 365x1
Set 12 : 365x1

https://instagram.com/p/Bb2AXszFzrP/

Barbell Stiff-Legged Deadlift 171

Set 1 : 135x5
Set 2 : 135x8
Set 3 : 135x5

Notes:

Felt ok. I tightened the belt on the last one (first in video) and it was the hardest. I have to get used to it again.

Happy turkey day! ?️?
 
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Barbell Bench Press 336.83

Set 1 : 45x10
Set 2 : 115x5
Set 3 : 145x5
Set 4 : 170x5
Set 5 : 190x5
Set 6 : 220x5
Set 7 : 235x13 PR

https://instagram.com/p/Bb4ki0YFyiN/

Set 8 : 220x5
Set 9 : 190x18 PR

It was supposed to be 245 and 11 would’ve been the PR but I couldn’t count
 
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Barbell Bent Over Row 157.5

Set 1 : 135x5
Set 2 : 135x5
Set 3 : 135x5

Barbell Shoulder Press 195

Set 1 : 45x10
Set 2 : 65x5
Set 3 : 75x5
Set 4 : 85x5
Set 5 : 110x5
Set 6 : 115x5
Set 7 : 130x15 PR
Set 8 : 115x5
Set 9 : 100x21

2 Variations of tricep pushdowns, 5 sets

EZ bar Curl x 5, 5, 15, 15

Notes:

Went to the woods last night with no luck. About to head in again this afternoon.

I hope this 3 day streak brings me closer to gym consistency again. I need some high volume stuff or cardio to get me back in shape.
 
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Numbers keep increasing-Beastman!
 
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Barbell Bent Over Row 180

Set 1 : 135x8
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x5
Set 5 : 135x8

Barbell Bench Press 322.5

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 145x5
Set 5 : 170x5
Set 6 : 220x5
Set 7 : 245x3
Set 8 : 275x1
Set 9 : 275x3
Set 10 : 225x13

Everything felt extremely heavy today. Im hoping to do more this week...

Numbers keep increasing-Beastman!
Bench is looking good!
Thanks guys!
 

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