Throneof Log

Deadlift: 135x5, 165x5, 195x5, 225x3, 255x1, 285x1, 300x1, 315x1 (left about 10 lbs on the floor)
Speed DL: 185x5x2
Stiff leg DL: 95x5x10
Ab wheel: 3x10
Calves x 3 x 20
 
Good pulls, dude. And I'd imagine running the Advanced template on lower days only would be perfectly fine. Deadlifts over 5 reps suck anyways. Give it a go!
 
Squat: 45x2x10, 105x5, 125x5, 145x3, 165x1, 185x1, 205x1, 225x1, 235x1, 245x1, 255x1 PR Invalid Link Removed
BBB SSB Squat: 115x5x10
Ab wheel: 5x10

Surprised myself on squats. My previous rep records indicated I was squatting about 30 lbs less for a theoretical max. As I kept going today, they were moving fairly well. Glad to have my squat stronger than bench again. First time since I started squatting again
 
OHP: 45x10, 55x5, 65x5, 80x3, 85x5, 100x5, 115x10 PR
BBB OHP: 65x5x10
Lat Pulldown: 110x5x12
Pullaparts, Rope Pressdown
 
Deadlift: 115x5, 140x5, 170x3, 185x5, 215x5, 240x11 PR Invalid Link Removed
Speed DL: 200x5x2 (on a 60-90 sec clock)
Stiff leg DL: 100x3x10
Ab wheel: 3x12

Legs felt great today, so I said F it and set a crushing PR! I attribute much of this to the very extensive PWO mobility routine I did today. I PVC pipe rolled and LAX mashed everything in my lower body; even calves and tibia. I also foam rolled the T spine. It all took about 30 min with the light stretching I did. Well worth it with the PR.
 
Nice DL man. Question: what is the bar doing on the way down? I can't quite tell, but is it hitting your knees on the path to the floor?
 
Est1969 said:
My opinion: just let the bar fall after lockout. Burning energy on the eccentric seems like a waste to me anyway.
Click to expand...

Not all gyms like when you drop 500+ every rep. Hahaha. And in powerlifting you have to control the weight to the ground, this isn't crossh1t.
 
Bench: 45x5, 85x5, 105x5, 125x3, 135x5, 160x5, 180x10 PR
First set last: 135x3x8
DB row: 60x5x12
Pullaparts x 80

Despite setting PR, bench felt off today. I couldn't find a solid groove and my mechanics felt inconsistent. I've been mashing the right side of my upper half more so than the left, as I have more tightness on that side and am able to achiever more stretch/depth on the left side when benching. However, I wonder if this extra attention to the right is creating other mechanical issues...
 
Squat: 90x5, 115x5, 140x3, 150x5, 170x5, 195x10 PR Invalid Link Removed
BBB Squat: 115x5x10
Leg curl: 40x5x12 (TUT)

Another PR. That's 4/4 this week... I'm liking the BBB template. Getting the hypertrophy and strength without wreaking havoc on my joints, CNS etc
 
Awesome work, man. Your form doesn't deteriorate at all. BBB is brutal. I always liked his BBB challenges on paper (except squat/DL, maybe a diff variation tho&)
 
Sean1332 said:
Awesome work, man. Your form doesn't deteriorate at all. BBB is brutal. I always liked his BBB challenges on paper (except squat/DL, maybe a diff variation tho&)
Click to expand...

Yeah. I'm doing BBB for everything except DL's. I will use Wendler's dynamic template for that. I feel like dynamic work has good carry over for deads. Plus, the very thought of doing 5x10 on DL's is nauseating in and of itself. Though it would be light weight...IDK
 
3's week

OHP: 55x5, 65x5, 80x3, 95x3, 105x3, 120x10 PR
BBB: 65x5x10
Lat Pulldown: 110x5x12
Pullapart series
SS Pressdown/BB curl X3
 
3's week

DL: 115x5, 140x5, 170x3, 200x3, 225x3, 255x9 PR Invalid Link Removed
first set last: 200x3x4
Stiff leg DL: 95x10, 105x2x10
Ab wheel: 3x12
calves x 3 x20
 
3's week

Bench: 85x5, 105x5, 125x3, 150x3, 170x3, 190x7
first set last: 150x5x6 reps
DB row: 50x5x15
pullapart series
SS pressdown/BB curl

Bench continues to feel mechanically off. Right lat wants to peel off the bench and doesn't want to contract as efficiently as the L side on the descent. Upon visual inspection in the mirror, I noticed forward slumping of the R delt and the lat laying more forward on the R side. I'm guessing I am bound up in the lat, as I've been diligent with mashing the T spine, front delt, and pec. Lat is only thing left
 
1's week

Deadlift: 115x5, 140x5, 170x3, 215x5, 240x3, 270x7 PR, 215x3x3
Stiff leg DL:95x10, 115x10, 135x10
Ab wheel: 3x12
calves x 3x20
 
5/3/1 week

Bench: 85x5, 105x5, 125x3, 160x5, 180x3, 200x8 PR, 160x5x5
DB row: 55x5x12
cambered curls, rope pressdown, pullapart series
 
Deloaded last week...bleh

5's week

OHP: 55x5, 70x5, 85x3, 90x5, 105x5, 115x11...PR, 90x5x8
Lat pulldown: 120x5x10
pullapart series
SS rope pressdown/cambered curls: x3

20 min stairclimber
 
5's week

Deadlift: 115x5, 145x5, 175x3, 190x5, 220x5, 250x11 PR, 190x3x5 Invalid Link Removed
Front squat: 45x10, 95x3x5 (haven't done these in years and went ultra light)
ab wheel: 3x12
calves: 3x20

20 min stairclimber

Want to include more "big assistance lifts." I'm convinced I strained my quad a couple weeks ago because I haven't been doing direct quad work i.e. leg extensions, front squats. I will include these from now on and cut back on some of my down sets on deads and squats. I will keep all assistance light and mindless, as Wendler advises.
 
Squat: 175x8, 135x5x8
Ab wheel: 5x10
Leg curl: 40x2x15

Reset TM on squats again. Had plenty left in the tank
 
3's week

OHP: 55x5, 70x5, 85x3, 95x3, 110x3, 125x8 PR, BBB 70x5x10
lat pd: 120x5x12
tris, rear delts, bis
 
3/3/3

Deadlift: 115x5, 145x5, 175x3, 205x3, 235x3, 265x10 PR Invalid Link Removed
first set last: 205x3x4
stiff leg DL: 95x3x10
ab wheel: 3x12
BW lunges: x2x20

step mill x 20 min
 
3/3/3

Bench: 85x5, 105x5, 130x3, 150x3, 175x3, 195x8 PR, 150x5x6
DB row: 60x5x10

PRs keep coming. I wanted to do a DAA/arimistane stack this summer, but no signs of plateauing with 5/3/1. So, I may just keep going as is.
 
Steady progress dude. You can always recomp a bit with that stack, but like you said; the gains keep coming. Keep it up!
 
3/3/3

Squat: 185x8, 145x5x5
Stiff leg DL: 105x3x10
Ab wheel: 3x12
calves

5/3/1

OHP: 55x5, 70x5, 85x3, 105x5, 115x3, 130x6 PR, 105x5x5
Lat PD: 120x5x10
Tris, pullaparts

20 min weight vest walking... little over a mile
 
Good work on the PR bro!



throneof said:
3/3/3

Squat: 185x8, 145x5x5
Stiff leg DL: 105x3x10
Ab wheel: 3x12
calves

5/3/1

OHP: 55x5, 70x5, 85x3, 105x5, 115x3, 130x6 PR, 105x5x5
Lat PD: 120x5x10
Tris, pullaparts

20 min weight vest walking... little over a mile
Click to expand...
 
5/3/1

Deads: 115x5, 145x5, 175x3, 220x5, 250x3, 280x6 PR, 220x5x3

Ab wheel: 5x10

Leg curl: 40x5x16

Had something strange happen to my hamstring last night. Upon waking, I experienced throbbing pulses of sharp pain. I've been dealing with this hamstring injury since September, but never felt this. I thought maybe I was cramping, so I drank a glass of water and the pulses stopped. They have been coming and going. Usually occur when I'm just sitting or relaxing.
 
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