T Nation

Borderline Superhero Part Deux


#1

Let’s try this again. The quick backstory: Was out of the gym for close to 3 years, been back at it(in my garage) for about 2 years now. Dieted down to 175 and started a surplus since August. Currently on 5/3/1 BBB 13 Week Challenge(just finished first cycle). Went into it with very conservative Max numbers and this is the first time I have flat benched in over 5 years so I used my incline press numbers minus 10% ish. Went very light on Squat as I have only front squatted for the past 2 years back(so really haven’t squatted in 5 years).

Short term goal is to get over 190. Year long goal is to get back to my former self strength numbers. I was a 300/400/500 guy in the 180s back in my mid 20s(32 now). My aesthetic goals are not really typical. Don’t care about being pretty, working towards the strong look. Big upper back, trap, thighs and forearms. A modern and dapper caveman I guess you could call it.

Current 5/3/1 baselines(just increased from last cycle)
Bench - 210
Squat - 250
Dead - 360
OHP - 145
Power Clean - 185

Measurements from end of July
5’7’’ 175
Chest - 43"
Arm - 15.5"
Thigh - 24"
Waist - 32.5"

As of this morning:
BW - 184.8
Chest - 44.5"
Arm - 15.75"
Thigh - 24.5"
Waist - 33.5"

Last week Numbers:

Note: I do not track or log other assistance work. I do 100+ reps of band pull apart or face pulls superset with every main lift. Lower body not currently doing other assistance other than some ab work and upper is the antagonistic movement matching scheme. Ex, on bench day, BBB 5x10 is worked with a super set of 5x10 DB rows. OHP with pull up work etc.

AMRAP sets denoted with *

Bench Day - TM 205
75% x 5 @ 140
85% x 3 @155
*95% x 6 @ 175
BBB - 60% 5x10 @ 110

Power Clean/Squat Day
Cleans - TM 175
75% x 5 @ 120
85% x 3 @ 135
*95% x 5 @ 150

Squat - TM 240
75% x 5 @ 160
85% x 3 @ 185
*95% x 8 @ 205
BBB - 60% 5x10 @ 135(added 5 because…well didn’t feel like doing math with less than 45s)

OHP Day - TM 140
75% x 5 @ 95
85% x 3 @ 105
*95% x 6 @ 120
BBB - 60% 5x10 @ 75

DL Day - TM 350
75% x 5 @ 235
85% x 3 @ 270
*95% x 5 300
BBB - 60% 5x10 @ 190
Note- Been doing Power Hang Cleans before DLs this month, dropping moving forward as DL weight increases

Conditions is 3-5 sessions of weight vest(35lb currently) 1 mile walks a week.

Garage gym helps keep my ego in check as I feel like I am holding back 20-40lbs on each lift but I know to be patient now and let it come up slow and planned.

Journal note - The 10 lbs in 10 weeks was a bit faster than I wanted and having some serious wardrobe issues right now. Not really worried about the waist increase and don’t care about abs right now but my upper back has exploded from all of the assistance and accessory work. 34.5 inch waist is my govern so hoping to get over 190 while staying under that mark.


#2

Should mention for clarification on weights since my labeling looks off, I am using 90% calculation of my max for TM. When I write TM 210 for example, I mean TM of 210, so really 190(rounded). Also I always round up to 5 lb weight increments. I used the 5/3/1 Strength app to handle all math.

Bench Day - TM 210(+5)
65% x 5 @ 125
75% x 5 @ 140
*85% x 8 @ 160
BBB - 60% 5x10 @ 115

Power Clean/Squat Day
Cleans - TM 185(+10)
65% x 5 @ 110
75% x 5 @ 125
*85% x 5 @ 140

Squat - TM 250(+10)
65% x 5 @ 145
75% x 5 @ 170
*85% x 8 @ 190
BBB - 60% 5x10 @ 135


#3

I’m in you, sex machine


#4

if there has ever been a time more appropriate for the use of a comma, I haven’t seen it.


#5

I’ll edit it


#6

better?


#7

trying to be me? :slight_smile:


#8

In for it


#9

No, the comedy is now ruined! Hahah


#10

Just finished OHP day

TM 145(+5)
65% x 5 @ 85
75% x 5 @ 100
85% x 8 @ 110
BBB - 60% 5x10 @ 80

Next day is DL and last of the 2 weeks at BBB 60%. Not looking forward to 2 weeks of 70% after. Then a much needed deload, 2 weeks of 5x5 @ 80%, 2 weeks of 5x3 @ 90%, then finishing with 2 weeks of 5x1 @ training max. Depending on how fat I am by then I’ll figure out what’s next. I have a lot of work travel coming up so this may span longer than the calendar weeks allotted though.