Week 3 of Cycle Four - The Joker Sets felt a little tougher than last week’s. But managed to hit all reps of all sets. Pulldowns also a little challenging - pronated grip with a two-count pause at the bottom. Will change to supinated grip for Cycle Five for variation.
Monday/Squat
Work (supersetted with DB hammer curls 20 x 8 x 3)
150 x 3
170 x 3
190 x 5
Lat Pulldown Pyramid
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10
Joker (supersetted with DB hammer curls 20 x 8 x 3)
215 x 1
235 x 1
245 x 1
Left my worksheet at home. Ugh! So I had to guess at my numbers for the day. Turns out the work sets were a little too heavy (about ten pounds) and the Joker sets a little too light (about 15 pounds).
Everything felt very smooth and doable. Ready for the step up when Cycle 5 starts next week.
Tuesday/Bench
Work (supersetted with DB rows 20 x 8 x 3)
110 x 5
125 x 3
140 x 5
Lat Pulldown Pyramid
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10
Joker (supersetted with DB rows 20 x 8 x 3)
145 x 1
155 x 1
165 x 1
End of 5/3/1 Cycle 4: Closing in on 2x bodyweight deadlift, and starting to really feel the challenge to my grip.
With six weeks under my belt, I’m looking to do the High Intensity Deload next week, then begin Cycle 5 on schedule. I’ll have to put up with a week-long break from training between weeks 1 and 2 of Cycle 5 as I head out of town for work.
Took the week off from LSD cardio since I felt a little worn out this week. A little less live training on the mats, as well. Making some of that up with more drilling after class, which is both cardio and technique positive.
On that note, I’ve swapped out the row sprints for ab rollouts in my post-BJJ circuit. I already do a lot of pulling (4x/week) and after BJJ seems to be when my elbow is at its worst (a lot of pulling in gi jiu-jitsu). Doesn’t affect my pressing much at all, fortunately.
Friday/Deadlifts
Work (supersetted with DB rows 20 x 8 x 3)
170 x 5
195 x 3
220 x 5
Deadlift/Joker (supersetted with DB rows 20 x 8 x 3)
245 x 1
270 x 1
280 x 1
Lat pulldown
50 x 10
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10
Thanks! Six straight weeks of 5/3/1 has been good to me. Deloading now. Work travel looming again. Last time I traveled for work I completely guessed wrong. My first destination had a full gym in the hotel - including squat rack (!). My second destination had nothing whatsoever (and nothing nearby). This time I’m assuming average hotel gym. Here are my options as I see them:
Option 1
This week: High Intensity Deload using Cycle 4 TMs (last cycle)
Next week: High Intensity Deload using Cycle 5 TMs (upcoming cycle)
Following week: Work Travel - No heavy lifting available
Fourth week: Begin Cycle 5 Week 1
Option 2:
This week: High Intensity Deload using Cycle 4 TMs (last cycle)
Next week: Begin Cycle 5 Week 1
Following week: Work Travel - No heavy lifting available
Fourth week: Resume Cycle 5 with Week 2
If you are not beat up try amrap with TM + little assistance deload with whatever light on travel week.
Could be fun.
Or work up to a 1RM before travel week
Your second idea is sort of what I was thinking about with my option 1. The high intensity deload protocol works you up to a heavy single with your TM. Interesting to consider chasing a 1RM. I think I came pretty close to a 1RM in the deadlift last week at 280, but less so in the other lifts.
Did cardio after lifting for Weeks 2-5 of my last full 5/3/1 cycle. Felt really worn out the past two weeks so I backed off non-BJJ cardio altogether. Even though my numbers remained good - new PRs - I think I paid for it in other ways in a decline in stamina overall. Will probably continue avoiding cardio after weight training going forward and try this approach instead:
Worked up to new PR in squat. Wasn’t perfect (more parallel than ATG). I think I was a little surprised at how heavy it felt. At any rate, it’ll give me something to compare to in November.
(final sets supersetted with lateral raises 3 sets of 20 @5)
bar x 10
130 x 8
155 x 5
185 x 3
210 x 1
235 x 1
255 x 1
275* x 1
Finished off last week with PRs in bench and OHP. I hit a PR in my deadlift the previous week with a 280 pull for 1, so no deadlift PR pursuit this week. Also felt a little burned out due to work near the end of the week. Was fairly certain I wasn’t going to PR in deadlift on Friday.
Next week: a stressful business trip to Silicon Valley. After that, though, nothing but clear training skies for the balance of the summer!
Last Wednesday / Bench
bar x 10
95 x 8
115 x 5
135 x 3
150 x 1
170 x 1
190* x 1
210 x Fail
FSL 95 x 8 x3
Last Thursday / OHP
bar x 10
60 x 8
75 x 5
85 x 3
100 x 1
115 x 1
125 x 1
130* x 1
