I seen you at the bar on Friday night - Ouroboro_s

Friday night’s training

Cycle 1 Week 4 Day 3 deload week

Deadlift
135-5
145-5
175-5

Double pause deadlift
175-3x10

Good mornings
45-10
95-3x10

Bench
45-10
75-3x8

Single arm db press
17-10/side
25-3x10/side
32-10/side. These were more of a push press

Finished with a 6km walk.

Cycle two starts tomorrow.

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Cycle 2 Week 1 Day 1

Squat
45-10
90-5
105-5
125-3
145-5
165-5
187.5-9
I may have gotten one more but the delicious burger I’d had for dinner (beef brisket with goat cheese and caramelized onion chutney) was starting to ride up.

SSB Squat
50-5
125-3x10

Step ups
125-3x15/side

Resistance band twists
10x10/side

Finished with a 5.5km walk while Frank watch the game.

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Cycle 2 Week 1 Day 2

Paused Bench
45-10
52.5-5
60-5
72.5-5
85-5
95-12

Spoto Press
65-12
75-12
85-12

T-Bench Press
65-12
75-12
85-12

Fall outs
3x10

super set with

Push ups
3x13

Ended with a 6km walk. Frank was supposed to be watching the game but he got the wrong day and it wasn’t on. I think he didn’t actually get the wrong day. Maybe he faked it so he wouldn’t have to go out with us. I took a few different streets on the walk through and area called Durand. There really are a ton of nice houses. It’s part of how I keep an eye on what’s happening in real estate. I have my phone with me (listening to audio books) so if I see a new listing, I can hop on the realtor website and check it out immediately.

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Cycle 2 Week 1 Day 3

Deadlift
135-5
137.5-5
160-3
190-5
220-5
250-6.5 add belt
I got six but couldn’t lock out 7.

Double pause deadlift
175-10
180-10
185-10

Good mornings
45-10
95-3x10

Single arm dumbell press
25-3x10/side
32-10 push pressed

Bench
45-10
82.5-2x8
82.5-15

Dog walk for 5.5km.

Last weekend I finally finished stripping the paint off all the doors and door frames in my upper hallway. It took 13 weekends with pauses for life stuff. All in it’s probably close to 40 hours for that part. Tomorrow I’ll start sanding. Even though I taped and sealed around the doors, the stripper got under it and made the paint alligator. I’m sanding it out. Next weekend I’ll likely start staining and sealing.

Cycle 2 Week 2 Day 1

I’ll preface this with the fact that this day was super stressful and cns frying on top of which I did not have lunch due to stressful event.

Squat
45-10
90-5
110-5
135-3
155-3
177.5-3 up to this point things were feeling not to bad and then…
200-3 add belt. This is the minimum for this weight. Last cycle I hit 2.5lbs less for 6 reps. So I tried again
200-3 Just as bad but not surprising. I was a bit surprised that the warm up sets felt as good as they did and would have been willing to bail on the day depending on how they went.

SSB Squat
50-5
127.5-3x10

Step ups
127.5-3x10/side

Resistance band twists
3x10/side

Then we went for a 5.5km walk that was much needed for venting.

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Wednesday Night Training - Forgot to post due to busy

Cycle 2 Week 2 Day 2

Pause Bench
45-10
55-5
62.5-3
77.5-3
90-3
100-10

Bench tng
95-12 - When your first set is the bar you end up lapping your training partner so I threw in an extra set

Spoto Press
65-12
75-12
85-12

Sling shot bench - I decided to switch things up a bit
95-10
115-8
115-10
This was super spazzy until I remembered to move my grip out to index fingers on rings. Even so, it irritated my elbow.

Push ups
3-15

Fall outs
3x10

Walk with the dog 5.5km.

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Friday night training… got busy again

Cycle 2 Week 2 Day 3

Deadlift
135-5
145-5
175-3
205-3
235-3
262.5-3 I started going for a fourth but my right knee started kicking off.

My knees have begun bothering me recently. I decided I will pull conventional this week and for my next cycle. However, I have a much weaker conventional pull so the numbers after this week, will be adjusted accordingly. I also just don’t like conventional. I feel like my legs are in the way. It isn’t like I pull real sumo either; it’s more of a hybrid that has been my strongest set up.

Pause deadlift - conventional
205-3x5

Good mornings
45-10
95-3x10

One arm db press
25-3x10
32-10 pushed

I spent much of the weekend staining the wood trim I stripped over the winter. The window and door frames are okay but the actual doors came out quite muddy looking. The wood is very old and it seems as though something has gotten into the wood at some point that cause uneven absorption.

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Cycle 2 Week 3 Day 1

Squat
45-10
90-5
110-5
135-3
165-3 forgot it was supposed to be 5
187.5-3 add belt
210-3

SSB Squat
50-5
130-3x10

Step ups
130-3x10

Resistance band twists
3x10/side

I’m not loving 5/3/1. The shit load of reps at light weights annoys me. My normal squat warm up would be bar, 135, 165… All the reps under 1 plate bug me.

Followed by a 3 km walk. My weight is coming down. It was near 130 on the weekend. Part of the sucking is trying to cut weight and doing so by a shit ton of walking. Most days are over 10k combined walking.

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Cycle 2 Week 3 Day 2

Bench Paused
45-10
55-5
65-5
85-5
95-3
105-5

Spoto Press
65-12
75-12
85-12

Slingshot bench
95-10
115-10
135-8 By this time I was tired, my arch was collapsing and the right side of the bar kept clipping the pin

Push ups
3x16

Fall outs
3x10

bw 131

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Cycle 2 Week 3 Day 3

Conventional deadlift
135-5
145-5
175-3
220-5
250-2x1 add belt

Pause deadlift
205-3x5

Goodmornings
95-3x10

Bench
85-3x8

Single arm db press
25-3x10/side

Single arm db push press
32-2x10/side

bw-129

My brother and his wife came to town yesterday and we all went out for lunch at a place I’ve been dying to try called Saltlick. You select 3 meat dishes, 2 sides and share everything. We had beef brisket, pork belly and jerk chicken for meat and coleslaw and mac and cheese for sides. It was excellent.

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250 Deadlift at 129lb is impressive :hushed:

That’s very kind of you to say. However, a couple of years ago I pulled that weight for 16 touch and go at 125. It’s kind of stalled out at the moment.

Cycle 2 Week 4 deload day 1

Squat
45-10
95-5
115-5
135-5

SSB Squat
130-3x10

Step ups
130-3x10

Resistance band twists
3x10/side

Walk in the evening. I’ve been making the evening walks shorter and getting up a bit earlier in the morning and walk 3-4km then. I go without the dog and can go at a much faster pace. Weight is slowly coming down. I was at 128 on Saturday but then we had platters of meat and stuff. No regrets though.

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I’ve been remiss about logging but last week was a deload anyway so just boring stuff.

Cycle 3 Week 1 Day 1

Squat
bar-10
135-2x5
145-5
167.5-5
190-7 these felt heavy af mostly because I was off work today and did all the things.

I changed my warm up. The odd weights under a plate were annoying to me. I just did what I’d normally do to warm up to the actual working sets.

SSB squat
50-5
130-3x10

Step ups
120-3x10/side. We switched the box for these. The one we used before is 7" high. The other is 9 1/2" high. Those 2 1/2" make a big difference. I was pretty tentative at first but then started moving faster.

Resistance band twists
3x10/side

Weight this weekend hit 128. I only have 2-3lbs more to drop.

I think we will do Provincials in November so we’re planning a 12 week peaking cycle. This cycle of 5/3/1 will finish in time to start that in early August.

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Cycle 3 Week 1 Day 2

Paused bench
45-10
55-5
65-6
75-5
85-5
96-9

Spoto Press
85-5
90-5
95-5

Sling shot bench
115-10
135-7
145-3

Push ups
3x20

Fall outs
3x10

I’ve been continuing with the morning walks. I really enjoy them and feel great when I go into work. This morning was 5.7km.

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Cycle 3 Week 1 Day 3

All July and August I have long weekends and today was the first. I did this last year and loved it. I ended up waking up at 7:30 so I just got up and did my morning walk.

After that we walked the dog.

In total I walked about 10km before lunch.

Conventional DL
135-2x5
145-5
170-5
195-5
220-8 added belt

Pull off 7" boxes
225-5
245-5
255-2
225-5

Good mornings
95-3x10

One arm dumb bell press
25-2x10/side

Turkish get ups
10-5/side These were hard as hell

Bench
bar-10
85-2x8
85-12

Cycle 3 Week 2 Day 1

Squat
bar-10
135-2x3
155-3
180-3
201-4 add belt

SSB squat
132.5-3x10

Step up (high box)
122.5 3x10/side

Resistance band twists
3x10/side

Busy weekend. I finally finished the painting clean up after all the wood stripping and staining I did over the winter. It looks great but what a ton of work.

Today’s training was preceded by a 6km walk with the dog. It was really lovely out.

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Cycle 3 Week 2 Day 2

Pause bench
bar-2x10
57.5-5
67.5-3
80-3
90-3
102.5-4

Spoto Press
75-6
85-6
95-6

Sling Shot Bench
125-8
135-4
I shut it down here. Everything was hard and throwing myself against this wall wasn’t going to make a difference

Push ups
3x20 I’ve been doing these with hex dumbells. My right wrist has been bothering my when it’s flexed. These help quite a bit.

Fall outs
3x10

bw 127

Hi
I love 5/3/1.
And I find your logs name interesting :slight_smile: So I had to have a peek.
Nice lifting and you seem dedicated.

Disclaimer i am NOT a powerlifter, you have been doing lots of meets so I guess you know best.

I would lower the TM as mentioned before.
then i would go with the weeks in the order 3/5/1.
Maybe try 2 cycles before the deload and try the 7th week deload, I like that a lot.
Pr set on 3’s week cap at 7 or 8 leave a rep in the tank.
5’s week just do 5 reps, no more, Micro deload.
Pr set on 1’s week cap on 5 if its a strong 5 reps go for a pr with your TM.

regarding warmup, just warm up as you’re used to. Then do your 3 working sets.

Keep up the good work.

You could check out Markko’s training log. Tons of information there. He does 5/3/1 and have done it with different setups.

Cheers

Thanks for the ideas. There’s a few there that are appealing; most specifically deloading every 7 weeks.