T Nation

Endurance Athlete Goes 5/3/1


#1

BLUF:
I’m currently in the final week of my second 5/3/1 cycle and have been keeping a personal log, but Iâ??ve decided to start posting it here as well. Iâ??ll be posting a few weeksâ?? worth of training over the next couple days (including some before/after pics and maybe some videos, etc). Iâ??ve been following a few logs and theyâ??ve helped greatly, so my hope is to share my experiences and gather any helpful critiques, etc.

STATS:
Gender: Male
Age: 33
Height: 5â??10â??
Weight: 135 lbs.

INTRO / BACKGROUND:
I grew up overweight and un-athletic. Before starting high school I went for a physical and was preached at by the doctor about my weight (I was probably 5â??7â??, ~180 lbs, and zero muscle mass). I decided to do something about it and took up running. While long distance running may not be the most efficient way of losing fat, I did find my passion. Within a couple years I was running ~60 miles a week and loving it, but in college I found myself with a couple creaky knees and weighing all of 140 lbs.

The weight had come off and I was enjoying running, but I knew Iâ??d need to find a happy medium if I wanted to stay healthy and enjoy being active over the long-haul. I joined T-Nation in 2005 and made quite a few gains following various Chad Waterbury programs (I started with ABBH 1 and still remember the template to this day). Lifting quickly turned into another passion and I cut back on the running, focused on lifting, and within a year or two I was a lean 165 lbs with a 270 bench, 350 deadlift, and the ability to go out for 12+ mile runs when the desire was there.

After getting married in 2009, I lost touch with lifting and put on a significant amount of weight. Again, the come-to-Jesus meeting happened at the doctorâ??s office. I stepped on the scale and saw 205 lbs. I did what I knew best and bought a pair of running shoes on the way home. The itch to run quickly came back and over the past three years Iâ??ve been setting and attaining various running goals. Sub 5:30 mile, then sub 5:00 minute mile, 10 miles at a sub 6:00 minute/mile pace, etc. I spent this past summer running 80+ mile weeks and enjoying it, but the nagging injuries started to surface and the scale was now hovering around 135lbs.

So I feel like Iâ??ve come full circle, but this time Iâ??d like to keep weight training as a part of my life, so Iâ??m starting this log as a way to keep myself accountable. I chose 5/3/1 because it aligns with my training philosophy. I understand Starting Strength or some other linear program might be more suitable for someone at my strength level, but I feel that 5/3/1, combined with a training IQ, brings much more to the table, especially in the long run.

CURRENT PLAN:
I spent four weeks using the Westside for Skinny Bastards 3 template in order to gather some max effort data and ease my way into lifting. I used this template a lot back when it was first released so I decided it would be good to utilize a plan I was already familiar with. The initial max effort sessions were short and sweet (And depressing.):

Bench 125x3
Deadlift 175x3
Front Squat 110x5
I didnâ??t do any overhead pressing until just before starting 5/3/1 to find my training max.

After 4 weeks of lifting and cutting back on the weekly running miles, I ended up here:
Bench: 145x3 (Estimated 1RM: 159. Training Max: 144)
Deadlift: 205x1 (Training Max: 185)
Front Squat: 150x3 (Estimated 1RM: 165. Training Max: 148)
OH Press: 95x1. (Training Max: 86)

Using the above TMs, I’ll begin cycle 1 with the following template:

5/3/1 w/ Joker Sets & Multiple FSL [5x5-8]

Day 1:
Main - Flat BB Bench [SS w/ Chins & Curls]
Assistance - DB Incline Bench, DB Row, Decline DB Triceps Extension

Day 2:
Main - Deadlift [SS w/ Hanging Leg Raises]
Assistance - Reverse Hyper, Squat, Standing Single Leg Curl

Day 3:
Main - OH Press [SS w/ Decline Sit Ups]
Assistance - Dips, Chins, Seated Mil Machine Press, Rear Delt Fly

Day 4:
Main - Front Squat [SS w/ Weighted Chins]
Assistance - Bulgarian Split Squat, Romanian Deadlift, Shrugs

I’ll finish every session with some form of core work and, at a minimum, I’ll be sprinting on lower body days.

GOALS:
For now, I’d like to focus on enjoying lifting as much as possible. Gaining strength/size is inevitable at this stage, so after a couple cycles I’ll put more thought into specific goals for 2016.

TL;DR:
Fat kid -> Skinny Runner -> Lean and muscular with running tendencies -> Marriage/Career -> Fat adult -> Super Skinny 80+ mile/week runner -> 5/3/1 -> ???


5/3/1 and Long Distance Running
Maintaining Running While Training for Strength
Recommend a Program That Focuses Mainly on Endurance?
Skinny-Fat Guy Would Love Feedback
Advice to Gain Size?
Skinny-Fat, Fat-Phobic 45yr Old Needs Help Starting
#2

Before pic from July 2015…


#3

Before pic from November 2015 (just before starting back lifting)


#4

Cycle 1, Week 1, Day 1 â?? Bench [3 x 5]
BB Bench Press:
WU
3 x 5: 95 x 5, 110 x 5, 125 x 9
JOKERS: 130 x 5, 135 x 5, 145 x 3
FSL: 95 x 5, 5, 5, 8, 8 [90 sec rest]
3x5 & Jokers supersetted w/ chin ups: 10 x 5
FSL supersetted w/ DB Curls: 20s x 12, 12, 10, 8, 8

Accessory
A1 - DB Incline Bench: 30s x 15, 12, 12, 12, 12
A2 - DB Row: 30s x 15, 15, 15, 15, 15 [60 sec rest between pairing]
B - DB Decline Triceps Extension: 15s x 10, 10, 10 [45-60 sec rest]

Core
Straight Leg Raises: 4 x 8 [30 sec rest]

First training session went very well. I remembered only getting 3 reps with 125 lbs a few weeks ago during my initial bench session. My goal was 7 reps, so Iâ??m ecstatic with 9. The proceeding jokers felt very good as well. All three reps of 145 went up easy, but I capped it there because I didnâ??t want to ruin the rest of the workout. After the last joker set, the session flew by. I pushed the pace on the FSL and accessory lifts and walked out of the gym covered in sweat and thinking I could do the entire workout again if I had to. Iâ??d like to keep that feeling as this progresses.


#5

Cycle 1, Week 1, Day 2 â?? Deadlift [3 x 5]
Deadlift:
WU
3 x 5: 120 x 5, 140 x 5, 160 x 15
JOKERS: 170 x 5, 180 x 5, 190 x 5
FSL: 120 x 5, 5, 5, 8, 8 [45 sec rest]
3x5 & Jokers supersetted w/ Hanging Leg Raises: 10 x 5

Accessory
A1 - Back Squat: 95lbs x 10, 10, 12, 12, 14
A2 - Reverse Hyper: 10lbs x 12, 15, 15, 15, 15 [60 sec rest between pairing]
B - Standing Single Leg Curl: 30lbs x 10, 10, 10 [30 sec rest]

Core
C1 - Weighted Swiss Ball Crunches: 15lbs x 12, 12, 12
C2 - Side Bends: 40lbs x 20, 20, 20 [no rest between pairing]

15 rep deadlift sets are ridiculous. Grip started to give out, so I quickly switched to a mixed grip after the 10th rep. The joker sets went up easy, so I might have used a lighter TM than necessary, but the volume canâ??t hurt and itâ??ll allow me to keep my form in check. Again, I picked up the pace after the jokers and cranked out the assistance. Iâ??ve never used a reverse hyper, so I kept the weight super light and focused on not falling off. Mission accomplished there.


#6

Cycle 1, Week 1, Day 3 â?? OH Press [3 x 5]
Overhead Press:
WU
3 x 5: 55 x 5, 65 x 5, 75 x 5
JOKERS: 80 x 5, 85x4, 90 x 1
FSL: 55 x 5, 8, 8, 8, 5
3x5 & Jokers supersetted w/ Good Mornings: 45 x 10, 65 x 10, 75 x 10, 85 x 12, 85 x 15, 90 x 15

Accessory
A1 - Chins: 9, 8, 7, 6, 6 (3, 3, 2, 2, 2, 2 - 10-15 sec rest for these last 14)
A2 - Dips: 10, 10, 10, 10, 10 [90 sec rest between pairing]
B1 - Seated Military Press Machine Press: 40x12, 10, 8, 30 x 12, 10
B2 - DB Rear Delt Fly: 20s x 12, 12, 12, 10, 10 [30 sec rest after mil press, 60 sec rest after rear delt fly]

Core
C1 - Decline Sit Up: 8, 6, 6, 5, 5
C2 - Swiss Ball Crunch: 4 x 25 [minimal rest between pairing]

My very first true overhead press session. I didnâ??t max out on the last set, but instead went with the 5s progression Wendler talks about in Beyond 531. I supersetted with good mornings because thatâ??s something else Iâ??m not familiar with and Iâ??ll probably want to utilize in the future, so these sets were really nothing more than practicing the lifts and focusing on form, etc. The goal for chins/dips are 5x10. The dips werenâ??t a problem, but I came up 14 reps short on the chins, so I popped those out after the last set of chins as an extended rest/pause set.


#7

Cycle 1, Week 1, Day 4 â?? Front Squat [3 x 5]
Front Squat
WU
3 x 5: 95 x 5, 110 x 5, 125 x 11
JOKERS: 135 x 5, 145 x 5, 155 x 2
FSL: 95 x 5, 5, 5, 5, 8
3x5 & Jokers supersetted w/ Weighted Chins & Hanging Leg Raises:
Chins: 8 x 5 w/ 15lbs added (BW: 2 x 5); Hanging Leg Raises: 10 x 5

Accessory
A1 - Bulgarian Split Squat: 65lbs x 8, 10, 10, 10, 10, 10
A2 - Romanian Deadlift: 155 x 10, 12, 12, 12, 15
A3 - BB Shrugs: 155 x 12, 12, 12, 12, 15 [45-60 sec rest between each]

Core
B1 - Straight Leg Raises: 3 x 10
B2 - 45 Degree Back Extension: 3 x 10 [no rest between pairing]

Iâ??ve never felt as comfortable back squatting as I do front squatting, so thatâ??s why Iâ??m using front squats for my main 5/3/1 lift and back squats are assistance on deadlift day. Iâ??ll switch over when I feel my back squat technique is ready. I threw in both weighted chins and hanging leg raises because I was looking for something to do in between sets and both are convenient in the power rack I was using. The split squat/RDL/shrugs superset was tough, but in a good way. I was looking for something that would assist with mobility, conditioning, grip strength, and traps, and this seemed to hit all of it. I left the gym drenched in sweat and feeling better than when I walked in, so Iâ??ll keep this set up going for a while.


#8

Quick thoughts after completing the first week: Iâ??m not as sore as I was expecting to be. I honestly wasnâ??t expecting to get out of the bed the morning after the deadlift day, but so far so good. I sleep 8-9 hours a night, eat well, and walk the dog for an hour every evening, so Iâ??m sure thatâ??s playing a role. I only ran 25 miles over the course of the first week, with a couple light sprint sessions thrown in on the leg days. Iâ??ll get some progress pics up after I complete Cycle 1, as well as more detailed thoughts on how I felt the cycle went and what I did right/wrong/etc. Anyway, on to week 2…

Cycle 1, Week 2, Day 1 â?? Bench [3 x 3]
BB Bench Press:
WU
3 x 3: 100 x 3, 115 x 3, 130 x 10
JOKERS: 135 x 3, 145 x 3, 155 x 3, 165 x 1
FSL: 100 x 8, 8, 8, 8, 8
3x3 & Jokers supersetted w/ chin ups: 10 x 5
FSL supersetted w/ DB Curls: 20s x 12, 12, 12, 10, 10

Accessory
A1 - DB Incline Bench: 30s x 15, 12, 12, 12, 13
A2 - DB Row: 30 x 15, 35 x 12, 12, 12, 12 [60 sec rest between pairing]
B - DB Decline Triceps Extension: 15s x 10, 10, 10 [45-60 sec rest]

Core
Straight Leg Raises: 5 x 8

Last week I benched 125x9, this week 130x10. Iâ??ll take that. Jokers for triples felt really good. Getting 155 for 3 explosive reps gave me the confidence to put 165 on and hit a single. Itâ??s nice to see such quick progress. About four weeks ago my 3-rep max for bench was 125 lbs. Can I stay a newbie forever?


#9

Cycle 1, Week 2, Day 2 â?? Deadlift [3 x 3]
Deadlift:
WU
3 x 3: 135 x 3, 155 x 3, 170 x 20
JOKERS: 185 x 3, 205 x 3, 215 x 2
FSL: 135 x 5, 8, 8, 8, 8
3x3 supersetted w/ Hanging Leg Raises: 5 x 10

Accessory
A1 - Back Squat: 115lbs x 8, 8, 8; 95lbs x 12, 15
A2 - Reverse Hyper: 20lbs x 15, 15; 40 x 12, 12, 15 [60 sec rest between pairing]
B - Standing Single Leg Curl: 30lbs x 12, 12, 10, 10 [30 sec rest]

Core
Weighted Swiss Ball Crunches: 15lbs x 15, 15, 15
Side Bends: 45lbs x 20, 20, 20

15 rep deadlifts are ridiculous. 20 rep deadlifts? There are no words. Mixed grip after 10 reps. It actually crossed my mind around rep 15 to switch back to double overhand so my grip would give out and I could stop the madness. Rep 20 was a bit of a grinder and no need to sacrifice form and/or injure myself after already doing 20 effâ??ing deadlifts, so I capped it there. Fun story: I was at the gym very early and by the time I was doing this set the lights had still not been turned on, no music was playing, and no one was around. In hindsight, if youâ??re going to do a 20 rep deadlift set, the best place is a dark, quiet, empty gym. Or hell.


#10

Cycle 1, Week 2, Day 3 â?? OH Press [3 x 3]
Overhead Press:
WU
3 x 3: 60 x 3, 70 x 3, 80 x 6
JOKERS: 85 x 3, 90 x 3, 95 x 2
FSL: 60 x 8, 8, 7, 7, 6
3x3 supersetted w/ Good Mornings: 45 x 12, 60 x 12, 70 x 12

Accessory
A1 - Chins: 9, 8, 7, 6, 6 (10lbs x 3, 2, 2, BW x 3, 2, 1, 1)
A2 - Dips: 10lbs x 10, BW x 10, 10, 10, 10
B1 - Seated Military Press Machine Press: 40lbs x 12, 12, 10, 8, 6, 30lbs x 6
B2 - Rear Delt Fly: 40lbs x 12, 12, 12, 12, 12 [30 sec rest after mil press, 60 sec rest after rear delt fly]

Core
Decline Sit Up: 10, 8, 6, 5, 5 [40 sec rest]
Swiss Ball Crunch: 4 x 25 [20 sec rest]

I was much more comfortable with the press this week. I like doing triples, so I went with the regular 5/3/1 programming instead of the 5s pro. The good mornings felt out of place here so I cut them out after a few sets. Some nice progress as 90x1 last week turned into 90x3 and 95x2.
Same total of chins as last week, so I did a few of the leftovers with 10 lbs added. Maybe next week Iâ??ll keep that in mind and complete 5x10 chins so I donâ??t have to do weighted leftovers? Weâ??ll seeâ?¦


#11

Cycle 1, Week 2, Day 4 â?? Front Squat [3 x 5]
Front Squat
WU
3 x 5: 105 x 3, 120 x 3, 135 x 10
JOKERS: 145 x 3, 155 x 3, 165 x 2
FSL: 105 x 5, 5, 6, 7, 8
3x5 & Jokers supersetted w/ Weighted Chins & Hanging Leg Raises:
Chins: 5 x 3 w/ 20lbs added (BW: 5 x 5); Hanging Leg Raises: 10 x 5

Accessory
A1 - Bulgarian Split Squat: 65lbs x 8, 10, 10, 10, 10, 12
A2 - Romanian Deadlift: 165 x 10, 12, 12, 12, 12
A3 - BB Shrugs: 165 x 10, 12, 12, 12, 12 [45-60 seconds between pairings]

Core
B1 - Straight Leg Raises: 4 x 10
B2 - 45 Degree Back Extension: 4 x 10

Really loving this day. The heavy front squats paired with weighted chins and leg raises, followed by an up tempo assistance superset that really gets the heart pumping is a great way to get work done, break a sweat, and leave the gym feeling unstoppable. Also saw some good progress across the board from the week before. Front squat went from 125x11 to 135x10. Form and bar speed felt worlds better this week as well.


#12

Cycle 1, Week 3, Day 1 â?? Bench [5/3/1]
BB Bench Press:
WU
5/3/1: 110 x 5, 125 x 3, 135 x 9
JOKERS: 145 x 1, 160 x 1, 170 x 1
FSL: 115 x 6, 6, 6, 6, 6
5/3/1 & Jokers supersetted w/ chin ups: 10 x 5
FSL supersetted w/ DB Curls: 20s x 12, 12, 12, 12, 10

Accessory
A1 - DB Incline Bench: 30s x 15, 15, 15, 15, 13
A2 - DB Row: 35 x 15, 12, 12, 12, 12 [60 sec rest between pairing]
B - DB Decline Triceps Extension: 15s x 10, 10, 10, 10 [45-60 sec rest]

Core
Decline Sit Up: 4 x 10

Feeling great about the progress so far. 125x3 is what I maxed out with a few weeks before starting 5/3/1. 125x9 was my last set of week 1. Now I hit 125x3 as a prelude to 135x9. Using Jokers I maxed out at 170lbs, then hit some good volume with 115x5x5. The fifty chins I do in between the bench are becoming an afterthought because theyâ??re becoming so easy. Iâ??ll probably add a rep to each set as this progresses. The accessories continue to improve as well and Iâ??m very glad I chose this program over a beginner linear program. So much variability that the sky is the limit and I donâ??t feel like Iâ??m progressing at a snailâ??s pace due to joker sets and FSL down sets. Iâ??ve been reading and re-reading â??Beyond 5/3/1â?? and there are so many interesting templates that Iâ??m forward to giving a try. After a couple more cycles of Jokers/FSL Iâ??ll decide on a few lifting goals and go from thereâ?¦


#13

Cycle 1, Week 3, Day 2 â?? Deadlift [5/3/1]
Deadlift:
WU
5/3/1: 140 x 5, 160 x 3, 175 x 20
JOKERS: 195 x 1, 215 x 1, 235 x 1
FSL: 140 x 8, 8, 8, 8, 8 [60 sec rest]
5/3/1 supersetted w/ Hanging Leg Raises: 5 x 10

Accessory
A1 - Back Squat: 95lbs x 12, 12, 12, 12, 15
A2 - Reverse Hyper: 50lbs x 12, 12, 12, 12, 15 [60 sec rest between pairing]
B - Standing Single Leg Curl: 30lbs x 10, 10, 10, 10, 10 [30-45 sec rest]

Core
Weighted Swiss Ball Crunches: 20lbs x 15, 15, 15 [45 sec rest]
Side Bends: 45lbs x 20, 20, 20 [45 sec rest]

More great progress. Pulled 175 for 20 reps, worked up to a 235 single with jokers, followed by a nice and easy 5x8 with FSL weight. Before starting the program I pulled 175x3 and 205x1. Loving the beginner gains, but I donâ??t think Iâ??ll ever be a fan of 20 rep deadlift sets.


#14

Cycle 1, Week 3, Day 3 â?? OH Press [5/3/1]
Overhead Press:
WU
5/3/1: 70 x 5, 80 x 3, 85 x 6
JOKERS: 90 x 1, 95 x 1, 100 x 1
FSL: 60 x 8, 8, 7, 6, 5 [60 sec rest]
FSL supersetted w/ Decline Sit Ups: 5 x 10

Accessory
A1 - Chins: 10, 10, 9, 8, 6 [10lbs x 3, 2, 2, rest/pause set w/ 15 seconds]
A2 - Dips: 10lbs x 10, 10, 10, 10, 10 [90 sec rest between pairing]
B1 - Seated Military Press Machine Press: 40lbs x 12, 12, 10, 9, 7 / 30lbs x 5
B2 - Rear Delt Fly: 40lbs x 12, 12, 12, 12, 12 [30 sec rest after mil press, 60 sec rest after rear delt fly]

Core
Straight Leg Raise: 5 x 10 [45 sec rest]

Finisher
Swiss Ball Crunches (Pushups): 50(25), 50(18, 5, 2). 4:20.

I get bored easy between sets so I impromptu threw in sets of decline sit ups during the press. Chugging along and my focus on the press is still form, so Iâ??m not pushing the envelope too hard. Getting 100lbs over my head was a cool feeling though. 7 leftover chins this week. I had some extra time and energy so I threw in a random finisher.


#15

Cycle 1, Week 3, Day 4 â?? Front Squat [5/3/1]
Front Squat
WU
5/3/1: 115 x 5, 130 x 3, 145 x 9
JOKERS: 155 x 1, 170 x 1, 180 x 1
FSL: 115 x 6, 6, 6, 6, 6
5/3/1 & Jokers supersetted w/ Chins: 10, 10, 10, 5, 5, 5, 5
FSL supersetted w/ Hanging Leg Raises: 5, 5, 5, 5, 5

Accessory
A1 - Bulgarian Split Squat: 65lbs x 10, 10, 10, 12, 15, 15
A2 - Romanian Deadlift: 175 x 12, 12, 12, 15, 15
A3 - BB Shrugs: 175 x 12, 12, 12, 15, 15

Core
B1 - Straight Leg Raises: 5 x 10
B2 - 45 Degree Back Extension: 5 x 10 w/ 25lb plate

Progress on front squats for cycle 1: 125x11, 135x10, 145x9. Bar speed and form have been getting better each session. Iâ??ve added 10lbs each week to the RDLs and shrugs. My grip was starting to give out during the last couple reps of the last set of shrugs.


Where to Start?
#16

A couple thoughts after completing cycle 1:

1.) I’m really glad I chose this over a beginner linear progression program. I already have an understanding of the lifts and I know whether my body is firing on all cylinders or not, so I feel like an LP would have been more of a hinderance than anything else. By utilizing joker sets and multiple FSL sets, I feel like I’m getting everything and then some.

2.) I am no where near as sore as I thought I’d be. I do find myself much hungrier than when I was running 80+ mile weeks in the heat of the summer, so eating has become almost a part time job the past few weeks. Too bad I can’t get paid for it, but I’m not complaining. I sleep 8-9 hours a night and walk the dog for an hour every evening, so I’m sure that’s helped with recovery.

3.) The chins/core work supersetted with the main lift has been a huge benefit. Wendler talks about supersetting chins/curls with the bench in Beyond 5/3/1 and I’ve noticed a drastic improvement in core and back strength.

A couple progress pics to follow…


#17

These were taken during week two of my second cycle…


#18

Less bones than a month ago and the beginnings of Baby Traps?


#19

ycle 2, Week 1, Day 1 â?? Bench [3 x 5]
BB Bench Press:
WU
3 x 5: 100 x 5, 115 x 5, 130 x 12
Jokers: 140 x 5, 150 x 5, 160 x 2
Down sets - 5x5 @ 80% of TM: 125 x 5, 5, 5, 5, 5 [90 sec rest]
3x5 & Jokers supersetted w/ chin ups: 10 x 6
Down sets supersetted w/ BB Curls: 50 x 10, 10, 10, 8, 8

Accessory
A1 - DB Incline Bench: 35s x 15, 15, 12, 10, 10
A2 - DB Row: 40 x 12, 12, 12, 12, 12 [60 sec rest between pairing]
B1 - DB Decline Triceps Extension: 15s x 4 x 10
B2 - Decline Sit Up: 4 x 10 [30 sec rest between pairing]

Iâ??ve switched a couple things up this cycle. First, I bastardized the progression a bit by increasing the TM by 10 lbs for the bench. I donâ??t plan on doing this in the future, but looking at the weight I had a feeling Iâ??d be looking at 15+reps this cycle and didnâ??t really want to get in that territory with the bench. Also, instead of FSL for multiple sets, I chose to do 5x5 at 80% TM. Both of these changes were made to cut back a bit on volume because my chest grows at twice the rate of my other body parts.

Anyway, 130x12 felt great. I didnâ??t have a spotter so I made sure to leave a couple in the tank. I felt like I couldâ??ve gotten 160x5, but I showed restraint and capped it after a couple nice, explosive reps.


#20

Cycle 2, Week 1, Day 2 â?? Deadlift [3 x 5]
Deadlift:
WU
3 x 5: 135 x 5, 155 x 3, 175 x 20
JOKERS: 195 x 5, 215 x 5, 235 x 3
Down sets - 5x5 @ 80% TM: 165 x 5, 5, 5, 5, 5 [90 sec rest]
Down sets supersetted w/ Hanging Leg Raises: 5 x 10

Accessory
A1 - Back Squat w/ SSB: 95lbs x 8, 8, 8, 8, 10
A2 - Reverse Hyper: 70lbs x 12, 12, 12, 12, 12 [60 sec rest between pairing]
B - Standing Single Leg Curl: 30lbs x 10, 10, 10, 10, 10 [45-60 sec rest]

Core
Weighted Swiss Ball Crunches: 25lbs x 15, 15, 15 [30 sec rest]
Side Bends: 45lbs x 20, 20, 20 [no rest]

Hopefully the last progression bastardization. Increased TM by 20 lbs for the deadlift because getting 20 reps on the 1+ day just felt wrong. So, same weight here as last weekâ??s 1+, so I had to get 20 again. The set was easier than last week and the jokers felt better too. Last week I maxed out at 235x1 and this week it turned into 235x3. Iâ??ll take it.