11/29/2016
5/3/1 Hardgainer’s Template
Week 3 Day 1
Agile 8 and 10 Box Jumps
Squat
315 x 5 ← not looking forward to widowmaker set, this did not feel easy.
345 x 5 ← Uh oh, this felt way too heavy for what it was
390 x 6 ← RPE 8.5 Nose Tork helped me find some balls for this set.
315 x 20 ← This might have been the most difficult thing I have done in the gym. I was doing breathing doubles and singles after about rep 7. I was definitely using the mental trick suggested by @T3hPwnisher, by counting “5,4,3,2,1,5,4,3,2,1,etc” and I’m positive this was the only way I pushed through this set. Struggling with the weight on rep 8 would have no doubt mentally defeated me. I believe he said he pulled this tip from a Dan John article, so thanks to both of them!
5mins of completely horizontal recovery on the cold concrete floor…then on to assistance.
Assistance
BW Dips
15, 15, 15, 15, 15
Slow 70lb DB Rows (just bought this pair of 70’s - Currently highest DB Pair)
10, 10, 10, 10, 10 (each arm)
Back Extensions (just picked up the roman chair yesterday, I haven’t done this movement in years)
10, 10, 10, 10, 10
I have no idea how you guys (@brady888, @stronkfak, @MarkKO) can do so many damn reps, but my lower back was already starting to blow up. Definitely going to be using this as assistance much more often, I feel like this work will translate nicely to strongman as an assistance movement.