Cycle 4 Week 3 Day 2
Paused bench
45-10
57.5-5
70-5
85-5
95-3
107.5-1
115-1
Spoto press
77.5-6
87.5-6
97.5-6
DB Bench
32-2x11
32-13
Push ups
3x24
Fall outs
3x10
My knees are still weird to the point where I put a knee sleeve on my left leg while benching just to stop the weird pressure feeling. I have an appointment tomorrow morning with my ART person. I don’t think it’s actually my knees that are the issue. When I walk it feels like pressure on the inner side of my knees like they are being pulled off track so I wonder if it’s actually my hips or lower back. It’s mostly been my left side but today I felt it on both sides. It’s like my leg alignment is off. Maybe it’s a lack of mobility in something. Regardless, I have no doubt it will be sorted out without too much difficulty but I’m missing my walks.
Cycle 4 Week 3 day 3
Conventional deadlif
135-5
145-5
155-5
165-5
175-5
RDL
135-10
145-2x10
Good morning
95-3x10
Bench tng
95-2x5
95-13
Leg raise
3x10
I had an appointment this morning with my ART person. As I suspected my knee issue isn’t my knee. It’s not my hip either though. It’s an impinged nerve in my back. She did an adjustment and cautioned me too keep everything light for a bit. I’ll go back again next Friday for another fix up.
Funnily, I knew the woman who looked after me from when she was 13. I’ve often said Hamilton is a small town city. In 2000 my ex husband and I started an academy for competitive soccer players. This particular woman was one of our first registrants. My ex still runs the business and has done well with it. I now have Caitlin to look after my athletic injuries.
2 Likes
Cycle 5 Week 1 Day 1
Squat
45-10
135-2x3
145-5
165-5
185-2x5
All beltless
SSB Squat
50-5
142.5-3x10
Step ups
132.5-3x10
Resistance band twists
3x10
My knee felt mostly pretty good but was kicking off near the end of the workout. Of course it’s not my knee but my back. I was pretty careful not to round or overload. It’s likely mostly fatigue.
My weight is staying good; around 125.
1 Like
Cycle 5 Week 1 Day 2
Paused Bench
45-10
55-5
65-5
75-5
85-5
97.5-7
Spoto Press
77.5-7
87.5-7
97.5-7
DB Bench
37-3x7
This felt ridiculously difficult on my left side since I’m still struggling with shoulder issues. I’m trying to be hyper aware of keeping that side stable so set up looks a bit silly.
Push ups
3x25
Fall outs
3x10
bw dropped under 125 again today. I think I was holding onto a lot of water when I was walking a lot. Since I stopped most of it, I actually look narrower which I can only attribute to blowing off water.
1 Like
Cycle 5 Week 1 Day 3
Conventional deadlift
135-2x5
165-5
195-5
220-2x5 add belt
Sumo paused deadlift
185-3x8
Good mornings
105-3x10
Bench
95-5
100-5
100-9
Leg raises
3x10
Bench dips
3x10
We trained hungry at a weird time today. We went downtown to watch the movie Logan Luck. I had to see a movie with Daniel Craig playing a redneck in an action/comedy. It was really good; light and entertaining with a lot going on.
2 Likes
Cycle 5 Week 2 Day 1
Squat
45-10
135-2x3
155-5
175-3
197.5-2x3 add belt
SSB Squat
145-3x10
Step ups (high box)
135-3x10
Resistance band twists
3x10
BW still sitting around 123-124.
I have no lifting videos but I spent part of the weekend on a woodworking project. I’m making an oak table top but before I do that I wanted to practice my non-existent skills and have been making shelf toppers for some of the radiators in my house with pine boards and trim The first one I ended up painting because the stain had voids in it. It appeared like some solvent was spilled on it. The second one I stained an espresso colour. I forgot the conditioner so the wood grain shows quite a bit but I like it. I sanded it and finished it with 4 layers of satin clear coat. I’m doing a third one before I tackle the oak.
This is in my bathroom and is handy for storing things that we use a lot. Otherwise rads take up a lot of room.
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3 Likes
Cycle 5 Week 2 day 2
Paused bench
45-10
60-3
70-3
80-3
95-3
105-6
Spoto press
77.5-8
87.5-8
97.5-8
DB Bench
37-3x8
Push ups with 10lb plate added
3x12
Fall outs
3x10
We had a lovely lunch out at work today. When we reach 10 years at our company we are given a Tag watch. I’ve had mine several years and yesterday it was for one of the salesmen. Food was good and company was awesome. We don’t socialize much at work but when we do, it’s always enjoyable.
1 Like
Cycle 5 Week 2 Day 3
Conventional deadlift
135-2x5
185-3
205-3
235-2x3 add belt
Sumo paused deadlift
195-3x8
Good Mornings
105-3x10
Bench tng
100-2x5
100-9
Leg raise
3x10
Band pull aparts
3x25
This was Friday’s training. BW yesterday dropped to 122.5.
3 Likes
Cycle 5 Week 3 Day 1
Squat
Bar-10
135-2x3
165-5
187.5-3
210-2x2 add new (to me) turquoise wehlander belt received from @Spock81. I love it ! Thanks for sending it so quickly.
With the belt was an awesome note pictured below. Also pictured below is the referenced block of chalk in my chalk bowl 
Here’s an interesting observation about the belt, which I love and fits perfectly. I already have a small black wehlander. They are not the same length. The black one is about an inch and a half longer. For me it’s not an issue because I buckle about half way through the holes. However, if they have that amount of margin on their sizes, it could be a tough call if you’re close to one size or the other.
!
SSB Squat
147.5 3x10
Step ups
140-3x10
Resistance band twists
3x10/side
5 Likes
Cycle 5 Week 3 Day 2
Pause bench
45-10
87.5-5
100-3
110-2
Bench tng
110-3
Spoto press
80-5
90-5
100-5
DB Bench
37-3x9
Weighted push up
15-3x12
Fall outs
3x10
2 Likes
Cycle 5 Week 3 Day 3
Conventional deadlift
135-2x5
195-5
220-3 add belt
245-1
Sumo paused deadlift
205-3x5
Good mornings
105-3x10
Leg raises
3x10
Bench Press tng
100-2x5
100-7
We were supposed to train yesterday but got busy and decided to leave it for today. When we woke up, I suddenly remembered I was giving blood in the early afternoon so we better lift first. However, last night I had a fair amount of Crown Royal. I don’t really get hung over with head ache and nausea. I attribute that to drinking it straight with no mixers or even ice. I do get pretty dehydrated and tired though. I knew when 195 felt heavy that it wasn’t going to be a gang buster day.
Lunch was oreos, bits and bites and mango juice at the blood donor clinic. They have a surprising number of yummy snacks there.
What I got busy with yesterday was the table I’m making. I’ve been doing the practice woodworking on the radiator shelves with cheap pine. Yesterday I started the actual table. It’s going to be counter height to create more work area in my kitchen. It’s constructed of a 3’ x 3’ piece of 3/4" oak veneer plywood with perimeter trim. Yesterday I finally constructed the table top. My brother loaned me some pipe clamps. I used them to hold the trim in place when I glued it and then nailed them with finishing nails that I counter sunk with an awl. I filled the nail holes and a couple of small voids on the corners with wood glue covered with saw dust I’d collected. I got that tip from a furniture maker I talked to. Today I sanded it all, including the filled corners and nail holes. The filler worked brilliantly. I’ve used wood filler before but it never stains the same as wood. Using the saw dust made it all stain the same with no weird discolorations. Tomorrow I’m putting on 5-6 coats of satin clear coat. My brother is making the legs for me. He’s been learning welding and black smithing so it fabricating them himself from iron. The finished piece should be pretty nice.
This was my last cycle of 5/3/1 for a while at any rate. We’re starting a 9 week peaking cycle for Provincials in November. It’s pretty basic.
5 Likes
Plz pictures when it’s done! Sounds lovely
Will do. I finished the table top today. When I spoke with my sister in law she informed me that my brother is hard at work on the legs 
1 Like
Peaking cycle Week 1 day 1
Squat
45-10
135-2x3
155-3
170-4x3
Paused bench
45-10
95-6x3
Banded bench - black mini band
45-5
65-8
75-2x8
This took a bit of finessing. I wrapped the band under the bench and hooked it up to the bar with my thumbs
TRX (home made with ratchet straps)
Mountain climbers 3x10/side
The other day I found a lot of decent core workouts for trx
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Peaking cycle Week 1 day 2
Sumo deadlift
135-2x5
227.5-6x4
RDL
135-15
145-15
155-15
BB rows
115-3x8
Leg raises
3x10
These felt much better than deadlifts last Friday. BW still sitting nicely around 125 without thinking too much about food.
2 Likes
Week 1 Day 3
Squat
45-10
135-2x5
170-6x3
Zercher squats
135-2x5
135-2x10
It was meant to be 3x10 but I haven’t done them in a long time and I guess my arms were delicate flowers because I had to put my SSB pad on the bar
Bench paused
45-10
95-4x3
TRX Mountain climbers
3x15/side
Next week we’re putting deadlift on Friday and this day on Wednesday. It’s too crushing to hit a ton of deadlift volume and then squat 2 days later. As the cycle goes on and the weights go up it’ll be even worse.
2 Likes
Week 2 Day 1
Squat
45-10
135-2x3
170-4x3
Paused Bench
45-10
95-6x4
Banded Bench
65-8
75-2x8
TRX jack knifes
3x10
These were pretty difficult. I tried to do them slowly and they killed.
On the weekend I discovered a bunch of green tomatoes in my garden. They didn’t look like they had any chance of ripening. I’ve already harvested all the ripe ones. So I found a kick ass recipe for green tomato chutney. It’s delicious; mostly green tomatoes, red onions, golden raisins and a bunch of spices. I also added 7 cloves of garlic and half a scotch bonnet pepper to liven it it.
2 Likes
How do chutney’s differ from salsas? Or a relish?
I don’t know that they do. I have a feeling they’re different names for, more or less, the same type of thing; chopped vegetables with spices and stuff. I do like all of them. I’m big on sauces, dips and pickles.
1 Like
. It even arrived earlier than they said , usually it’s the other way around 
