Training cycle over, starting a new one with lighter weights. Everything but my SSB squat and close grip bench are being decreased by 15/30lbs upper/lower. Same with the strongman work.
Going to run something a little different for this next training cycle to get some heavier work in:
5 days instead of 4, getting an extra upper body day in to work push presses separate from overheads. Everything will be sort of 5/3/1 style but a little different. Main movements will 85,90,95% working in the 10-15 rep range. Last set will always be a AMRAP. Supplemental will be 5/3/1 pyramid getting in the extra volume. The supplemental will not be a similar movement like I have been doing, as to increase the frequency and get some work done in some other planes of movement.
Day 1:
Main Movement: Axle Clean and Push Press/Chin ups
Supplemental: Close grip bench/rows
Strongman: Sandbag Carries
Assistance: CST, Rear Delts, Tris
Day 2:
Main Movement: Deadlifts/Split Squats
Supplemental: Front Squat/Kettlebell Swing
Strongman: Farmer Carry
Assistance: GHR/Reverse Hyper/Upper Back
Day 3:
Main Movement: Log Clean and Strict Press/Pull Ups
Supplemental: Dips/Row
Strongman: Zercher Carries
Assistance: CST/Rear Delts/Bis
Day 4:
Main Movement: Bench Press/Row
Supplemental: OHP/Pulll Ups
Strongman: Stones
Assistance: CST/Rear Delts/Bis
Day 5:
Main Movement: SSB Squat/Kettlebell Swings
Supplemental: RDL/Split Squat
Strongman: Yoke Carries
Assistance: Quads/Upper Back/GHR
@mortdk Thanks! It felt pretty solid though I am definitely waiting too long after the clean
So I am going back to 4 days per week. I am not eating enough calories to support 5 and my shoulder and back are pretty fried and this is supposed to be my lighter week! Not too much is changing just putting push press on my bench day and spreading the pressing and pulling volume along the week.
Bench Day
Conditioning
8 rounds:
20 sec on 10 second rest burpie to pullup
Main Movement Giant Set
Bent Over Row
135x5
165x5
195x5
225x5
255x5
280x5
255x8
Bench
135x5
165x5
195x5
225x5
255x5
280x5
255x8
Leg Raises with 5lbs
7x5
Second Movement Giant Set
Pull up
5x8
OHP
125x5
145x5
165x7
145x8
125x10
Hanging Leg Raise
5x5
Strongman
Stone Over Bar Singles
155lb
175lb
205lb
240lb
330lb (Failed )
240x2 (Smashed finger on bar and called it, was getting sloppy)
Bench Day today. Did some mobility drills last night and felt pretty good. Cracked my back on my second joker set which was scary but I hang upside down for a bit and it felt good.
Main Movement Giant Set
Bent Over Rows
135x3
205x3
235x3
265x6
295x3
205x12
Bench Day, killed it. Everything felt really good today cept stones but they never feel good. Hit 325 for a fast 1 rep and think I could have gone higher but didnāt wanna push it. Good to know my 1rm is higher on that now. Seems like the close grip is helping.
OHP day today. Didnāt feel too strong but finished it off. Probably could have done some of the assistance together with strongman work but I didnāt feel like it and I had the time to kill.
I just stumbled on your log, but awesome work in here man. I tried to make a bastardized 5/3/1 Strongman template a couple years ago and drove myself into the ground by underestimating how taxing the strongman work was. Lots of good work being put in. Thatās a badass gym youāre training in.