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

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1 minute strict rest periods. Down to 30 seconds on the last two exercises.

47 total minutes.

Dumbbell Bench Press 88.67

Slight decline, 1s Flex
Set 1 : 50x8
Set 2 : 50x8
Set 3 : 50x8
Set 4 : 55x8
Set 5 : 60x8
Set 6 : 65x8
Set 7 : 70x8

Reverse Band Bench 215.83 (pro monster /30# top, 50 bottom)

1s pause, explosive
Set 1 : 135x5
Set 2 : 155x5
Set 3 : 165x5
Set 4 : 185x5
Set 5 : 185x5
Set 6 : 185x5
Set 7 : 185x5
Set 8 : 185x5

Slight Incline Bench 210

Set 1 : 135x6
Set 2 : 155x6
Set 3 : 175x6
Set 4 : 175x6
Set 5 : 175x6

Multi-grip Ladder Presses 10

2 sets, varying angles
Set 1 : 8 Lap/Rep
Set 2 : 6 Lap/Rep
Set 3 : 5 Lap/Rep

Set 2:
Set 4 : 10 Lap/Rep
Set 5 : 5 Lap/Rep
Set 6 : 2 Lap/Rep

Dumbbell Lateral Raise 14

Set 1 : 10x10
Set 2 : 10x12
Set 3 : 10x12
Set 4 : 10x12

Cage Presses 99.17

Pause at bottom, explosive
Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 85x5
Set 5 : 65x5
Set 6 : 65x5

Wiped
 
wasme

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I did keto with success a while back. I don’t want that again because my energy is soooo low. I learned during that process that that I have better energy and feel more alert without certain carbs. I’m not entirely sure *which* certain carbs, so I avoid most of them.
I have been really watching my carb intake the last 3 weeks.. and have noticed that breads make me feel like crap as well.



Way to kill it!
 
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Skipped this morning. I was wide awake but doms I haven’t had in a couple years
 
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I'm gretting the work in. I've decided not to log non- compound lifts to save rests. I'm resting between 30s to a minute on all other exercises. Going to start a new meadows routine up in the next couple days.

Also decided I'm going back to school. Ad if I didn't already overload my schedule
 
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Whatcha going for?
Undecided. I need a bachelor's ASAP, so likely something that doesn't really interest me in the short run.
 
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Week 6 back with 531 and so far pain free. Coming off a reload week.


Barbell Bench Press 315

Set 1 : 45x5
Set 2 : 100x8
Set 3 : 100x5
Set 4 : 125x5
Set 5 : 150x3
Set 6 : 150x3
Set 7 : 195x5
Set 8 : 220x3
Set 9 : 245x1
Set 10 : 275x1
Set 11 : 295x1
Set 12 : 315x1

Set 13 : 275x1
Set 14 : 275x1
Set 15 : 275x1

Barbell Incline Bench Press 225

Set 1 : 45x10
Set 2 : 95x5
Set 3 : 95x5
Set 4 : 135x5
Set 5 : 135x3
Set 6 : 185x3
Set 7 : 185x3
215x1
225x1

Band assisted pull-ups x15, 10, 10
 
jswain34

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Happy to see ya back Reg! Whats your bench PR again? Gotta be within striking distance there dont you?
 
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Happy to see ya back Reg! Whats your bench PR again? Gotta be within striking distance there dont you?
Thanks Jared.

It’s actually 315. I hit it comfortably last November before joint pain set me back again. From 2014-then I couldn’t barely go over 250 or any real volume over 200
 
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jswain34

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I thought it moved pretty well dude...honestly, if you got a lift off and had the comfort of knowing you had a spotter i think you had another 5 for sure, maybe 10 in you if you can grind.
 
tyga tyga

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Good to see you update again buddy! Hey, pain free and progression is what it’s all about.
 
love2liftkat

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Good to see you back in here! Very glad it’s pain free too!
 
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OHP Singles

Ah stuff
Band assisted pull-ups
Band extensions, curls

PAPs

Barbell Shoulder Press 144

Set 1 : 45x5
Set 2 : 45x5
Set 3 : 45x5
Set 4 : 55x5
Set 5 : 70x5
Set 6 : 80x5

(SUPERSET WITH REAR DELT RAISES)
Set 7 : 105x5
Set 8 : 120x3
Set 9 : 135x2
Set 10 : 135x2

Wobble Klokov Press 105

Set 1 : 65x5
Set 2 : 70x5
Set 3 : 90x5
Set 4 : 90x5
Set 5 : 90x5

Thank you all for still being here.
 
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Only worked out twice this past week due to not enough rest. Singles, deadlift up to 455 and squat up to 405 - both beltless.
 
love2liftkat

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Busting out good work even for just 2 workouts! Ever hear from Simon or Brian anymore?
 
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Busting out good work even for just 2 workouts! Ever hear from Simon or Brian anymore?
Thanks Kat!

I haven’t heard from Simon in a little while. I’ll check in and see if I can get a response.

Brian is active on Facebook - and is dealing with hurricane damage and restoration.
 
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OHP 3’s day yesterday. Up to 130x10. My accessory work was all banded stuff and stretching.
 
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Bench triples. I’m still doing accessory work


Barbell Bench Press 313.33

Set 1 : 45x5
Set 2 : 45x5
Set 3 : 105x5
Set 4 : 105x5
Set 5 : 135x5
Set 6 : 135x5
Set 7 : 155x5
Set 8 : 185x3
Set 9 : 205x3
Set 10 : 235x10

To note, I believe my previous bicep tendon issues had to do with wrist placement. When it bends a certain way while under a load it’s sore (or was). The wrist wraps seem to eliminate that, I just need to make sure they go on early and get tight when I get to 40%+.
 
Hyde

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I never even considered you might be bending your wrists too much on bench, that’s profound.
 
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Leg extensions 2x50 SS/

Lying Leg Curls 66.67

Set 1 : 50x10
Set 2 : 50x10

No belt or sleeves-

Barbell Squat 427

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 170x5
Set 4 : 200x3
Set 5 : 240x3
Set 6 : 270x3
Set 7 : 305x12

Barbell Deadlift 455

Set 1 : 175x3
Set 2 : 215x3
Set 3 : 255x3
Set 4 : 305x3
Bat hang
Set 5 : 350x3
Bat hang
Set 6 : 390x5

Decent session. I could’ve squeezed out more squats if I wanted them.

Maybe bench tomorrow.
 
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OHP after work with no accessory movements. Up to 125x10, 5, 100x10
 
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Was going to bench tonight but instead registered for classes in January. Bench either tomorrow morning or Saturday
 
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Various shoulder warmups
And Bow tie

Bandes pull-ups
Rows


Barbell Bench Press 330

Set 1 : 105x5
Set 2 : 105x10
Set 3 : 135x5
Set 4 : 155x5
Set 5 : 175x5
Set 6 : 200x5
Set 7 : 225x14 (PR)
Set 8 : 200x5
Set 9 : 175x5

No pain!!

Db press 5 sets x10

Pec deck 3x10
 
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Squat 5’s.

225
255
290x7
255
225
 
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Hadn’t lifted in 11 days...

Decided to try and bench Pr anyway. 325xFAIL

It moved fast and then I just felt weaker in my right arm so I came down. Came down by choice, so I think I could’ve fought through it.

Anyway, I’ll do some light stuff the next few days and then jump back into my program.
 
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Frick! First post since 10/2018??

Ok, so January 2019 I decided to go back to school full time. January +1 day 2019 I was given an amazing promotion. I decided to keep the full time student status going during this new job. Spring, summer fall, all of it...

Great news, I’ve maintained a 4.0 while I rocked it!

Bad news, I dropped the workouts.

I’ve taken a break from school this summer to get my head right, and I took this fall off because I was offered another promotion... that COVID took from me.

Anyway, I’m coming back help hold myself accountable. I still have my home gym and a badass treadmill. I’m moving my gym into a larger garage to give myself more room for my equipment and exercises. (Current garage has an 82” ceiling. New garage has a 180” ceiling)

Anyway, I’ll put together a ramp-up program to get back to shtuff. I’ll creep into your threads as I find your current logs so I can find ideas. It’s amazing what I’ve lost as far as ideas in the last 2 years.
 
jswain34

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Good to see you back dude. Oddly enough i saw some post of yours on IG the other day and was like “itd be cool if that dude got back on AM”. And sure as **** here you are!
 
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Good to see you back dude. Oddly enough i saw some post of yours on IG the other day and was like “itd be cool if that dude got back on AM”. And sure as **** here you are!
Thanks Jared!

Glad you have been doing well with school and career! Good to see you back and looking to roll back into things. Do what you enjoy - that’s what you will be able to stick to.
Yes... back to the basics. Gonna roll (slowly) into Meadows. I always loved his training and my body always felt good.
 
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I’m with them ^^^ So good to see you back! You were missed!
 
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Definitely glad you see you back! I’m somewhat coming back myself and... yah, starting over again. Good luck with everything!!!!!
 

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