10/20/16
Advanced 5/3/1 (5x5)
Deadlift: 405 - 5x5 (beltless)
High Bar Squat: 165x10, 195x10, 230x10
Nothing special here. Picked things up, put them down and did some squats!
10/21/16
Going to give Incline Bench Press a go and see how it goes…
Advanced 5/3/1
Incline Bench Press Day (5x5)
Band Pull Aparts 3x15 (during warm ups)
1A) Incline Bench Press: 185 - 4x5, 1x10
1B) Weighted Pull Ups: 40 - 5x5
2A) Oh Press: 165 - 3x5
2B) DB Row: 115 - 3x10
2C) Leg Raise: 3x15
Moving away from the flat bench press for a while and going to see what kind of progress I can make on Incline Bench Press. I gave myself a random training max that may have been a little too light but looking at long term progress here. The Oh Press after incline work made things a little tougher but was sort of expecting that. Good session today.
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10/22/16
Conditioning
EMOM for 10 minutes
5 x 55# KB Snatch (left)
5 x 55# KB Snatch (right)
5 x Push Ups
40 minute walk around neighborhood
10/24/16
Advanced 5/3/1
Front Squat Day (5x3)
Pull Ups: 1x10 + extra stretching (crowded gym and racks were taken)
Front Squats: 275 - 5x3
Stiff Leg Deadlift (SST): 235x8, 275x8, 315x8
Gym was usually crowded today. Both racks were taken up for a pretty decent amount of time so I figured I would do some sets of Pull Ups and extra stretching. Got through a set of 10 on Pull Ups as well as some stretching for my hips and finally got to an open rack. Feeling very encouraged with Front Squats right now. Wasn’t too long ago that 275 on Front Squats was my max and hitting it for multiple reps and sets very smoothly makes me happy. Getting a little tired of SLDL for supplemental work at the moment. Next cycle I may bring my 80# KB and do swings along with some ab work in a circuit style. Good session today!
10/25/16
Advanced 5/3/1
Overhead Press Day (5x3)
Band Pull Aparts: 3x15 (during warm ups)
1A) Overhead Press: 185 - 4x3, 1x5 (just to make sure 185 is still easy for 5)
1B) Weighted Pull Ups: 30x3, 40x3, 50x3, 60x3, 70x3 (tough today)
2A) Paused Close Grip Bench Press: 230 - 3x5
2B) Pull Ups: bodyweight - 5x8
2C) Ab Wheel: 5x10
Strict Press was feeling very good and on the last set I decided to do 5 reps just to make sure that 185 was still an easy 5 reps. The +70 pound pull up was a real grinder on the 3rd rep but was able to barely pull it off. Can definitely tell adding weight to my pull ups has helped my bodyweight pull up performance. 5 sets of 8 reps on Pull Ups used to be very difficult and today it was a heck of a lot easier than it used to be. What I’m most proud of, for me, is no elbow pain after all the pull ups today. Very good session today.
10/27/16
Advanced 5/3/1
Deadlift Day (5x3)
Deadlift: 455 - 5x3
H.B. Squat (SST): 195x8, 235x8, 265x6
Back Extensions: BW - 3x15
Body felt VERY sluggish and tired all day today. Got to the gym and did some pull ups and lunges just to wake my body up a bit during my warm up sets for deadlift. Overall Deadlifts moved very well without any issues. I even debated on doing a few extra reps on the 5th set but settled on hitting my triple and moving on to Squats. Stuck to the prescribed reps for the Simplest Strength Template going 8,8,6 instead of 3x8 like I’ve been doing these past few cycles. Weight moved very well but just sort of ready to get out from the Squat Rack in which I planted myself. Wasn’t the best of days but got everything done without any issues!
10/28/16
Advanced 5/3/1
Incline Bench Press Day (5x3)
Band Pull Aparts: 3x15 (during warm ups)
1A) Incline Bench Press: 210 - 4x3, 1x5 (paused)
1B) Weighted Pull Ups: 30 - 5x5
2A) Paused Close Grip Bench Press: 230 - 3x5
2B) Pendlay Rows: 230 - 3x5
2C) Leg Raise: 3x15
DB Row: 125 - 1x15 (each arm)
Sort of chuckled today after my first rep of 210 on Incline Bench cuz that is technically a PR for me but never gave Incline a serious thought until now. Did a crisp set of 5 reps paused on my final set. Went lighter on Pull Ups just to give myself a lighter day. The “2” section was a bit of a hassle. After doing my CG Presses I took the bar out of the bench rack, waddled backwards to sit on the floor for Pendlay Rows, then pick it back up, waddle forward to put it back on the bench rack. Will definitely be doing Pendlays again for a while. Had a little extra time so I hit an all out set with the 125 dumbbell (heaviest the gym has) and was out the door. Good session and got a lot of good work done!
10/29/16
Conditioning
EMOM for 20 minutes
First 10 minutes:
10 x 55# KB Swings
10 x Push Ups
Last 10 minutes:
5 x 55# KB Swings
5 x Push Ups
1st 10 minutes I was able to keep a consistent pace of 30 seconds of work with 30 seconds rest. Last 10 minutes was a 17 seconds work to 43 seconds rest. I liked the light weight Swings so I could be explosive on each rep throughout the entire workout.
10/31/16
Advanced 5/3/1
Front Squat Day (5x1)
Front Squat: 305x1, 325x1 (PR)
Stiff Leg Deadlift (SST): 255x5, 295x5, 335x5
Decline Sit Ups: 15# DB behind head - 3x10
Happy to set a new PR on Front Squats today. 305 on the first set actually felt a little crappy so I went with the mindset of setting a new PR even if it’s only 5 or 10 pounds and move on. Debated on 320 but didn’t want to go searching for 2.5 plates so went with 325 and it flew up way faster than 305 did. I’m sure I didn’t give 305 the full attention it deserved. Instead of going back to 305 for more singles I just moved on to SLDL and had some time to do some weighted sit ups afterwards. Good session today!
11/1/16
Advanced 5/3/1
Oh Press Day (5x1)
Band Pull Aparts: 3x15 (duing warm ups)
1A) Oh Press: 205 - 4x1, 220x1 (PR!!!) (2nd Set, resumed singles w/ 205 afterwards)
1B) Weighted Pull Ups: 50 - 5x3, BW - 1x10 (After the 220 Press)
2A) Close Grip Bench Press: 230-3x5
2B) Pull Ups: Bodyweight: 6x5
2C) Ab Wheel: 5x10
FINALLY!! After barely missing 220 on the Clean & Strict Press last cycle it was pretty much a smoke show today!! Took me a year to add 5 pounds to my Press but I really don’t care right now. Just glad to get over that hump of 215 and into the 220’s. The dip belt was taken after the 220 Press so I did a set of 10 bodyweight pull ups but was available when I needed it again. The remaining 3 singles with 205 moved well as did the Pull Ups with 50 pounds afterwards. The last round of the 2’s section got really tough. The last 2 reps on CG Bench were pretty slow and I didn’t pause them. Started to run out of gas that point. Great day and great week so far! At this point, not sure what Deadlift Day will hold.
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11/3/16
Advanced 5/3/1
Deadlift Day (5x1)
Deadlift: 505x1, 550x1 (PR!!)
So happy to set another PR on Deadlift today. 550 has been a goal of mine since I missed it back in March and today it felt really good. I told myself if 505 goes up smooth, I’m going to give 550 a shot. Surprisingly, 550 felt smoother than 535 did last cycle. Of course I had some extra motivation considering I had so many people watching me perform the lift so I knew I had better pick it up and make it look good! Didn’t do anything afterwards because I just honestly didn’t want to! Next goal will be 585 a.k.a 6 Plates!!! Amazing day, amazing week!!!
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Fantastic stuff man, great work!!!
Thank you sir!! It’s been a great week as far as hitting some heavy singles for new PR’s. I say heavy singles because the way the Front Squat, Press and Deadlift have felt I truly believe those aren’t my absolute maxes at this point given how smooth they all felt. With that said, I’m looking forward to a bit of a deload next week. Thanks for your support!!
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11/4/16
Advanced 5/3/1
Incline Bench Press Day (5x1)
Band Pull Aparts: 3x15 (during warm ups)
1A) Pause Inc Bench: 235 - 5x1
1B) Weighted Pull Ups: 30x3, 40x3, 50x3, 60x3, 70x2, 50x3
2A) Pause CG Bench: 230-3x5
2B) Pendlay Row: 230-3x5
2C) Leg Raise: 5x10
Sort of an automatic PR again yesterday on Incline Bench. The paused work I feel like is really helping me with bar path on the way up and think it has and will help my overhead pressing. All reps moved very well. Could only get 2 reps with 70 pounds on Pull Ups so on the final set I dropped back down to 50 to get 3 solid reps. Pendlay Rows felt a lot better yesterday but still awkward taking the bar out of the bench rack to put on the floor for each set but I choose to do this so I should stop complaining.
Happy to say everyday this week I have set a PR but the Deadlift and Clean & Strict Press PRs are the 2 that meant the most this week. At some point I’m looking to hit 350 on Front Squat (close to this) and maybe 275 on Incline Bench (couldn’t tell you how close or far off this is). For Deadlift I want 6 plates (585) and for Oh Press like to get into the 230’s. Hopefully after deload next week, I can continue this upward trend on my next 6 week cycle.
11/5/16
80# Vest Walk for 2 miles
Helped a friend and his family move all morning so I did a lot of lifting furniture and boxes. Kettlebells got a rest today and hit up a vest walk since it was nice weather once I got done moving things
11/7/16
Deload Workout
Front Squat: 225 - 2x5
Stiff Leg Deadlift: 135x5, 185x5, 225x5
Double KB Snatch: 40 - 5x10
Decline Sit Ups: BW - 5x10
Just getting some movement done. Was wanting to mess around wth some new movements or try out a new machine or two but I’m pretty set in my ways at this point
11/8/16
Deload Workout
Band Pull Aparts: 3x15
1A) Oh Press: 155 - 2x5
1B) Pull Ups: BW - 5x10
2A) Close Grip Bench Press: 185 - 2x5
2B) Walking Lunges: BW - 2x10 (each leg)
I would say the weighted pull ups are doing their job. First time I’ve ever been able to do 5 sets of 10 reps. Other than the pull ups, just another Deload workout
11/10/16
Deload Workout
Deadlift: 405x5
High Bar Paused Squat: 315x3
Double KB Snatch: 40’s - 2x20
Back Extensions: 2x15
Just more moving around today. Paused Squats with 315 felt pretty good. At some point I’m sure I will need to transition back to back squats as a main movement. Most likely my last gym session for the week. May do some Clean & Jerks with my 80# bell on Saturday to go along with a little conditioning.
11/12/16
Kettlebell Workout at Home
1A) 1 Arm 80# KB Clean & Jerk: 3 Ladders (1,2,3)
1B) Ab Wheel x 5
EMOM For 10 minutes
5 x 55# KB Swings
5 x Push Ups
5 x Split Squat (left)
5 x Split Squat (right)
This was a fun KB session at home. My workouts will probably look a lot like this for a while when our second son is born towards the end of March next year. Also I did lots of goblet squats to warm up my hips as well as band Pull Aparts to wake up my shoulders. Add in a couple of sets of 10 on Pull Ups at a park during my nephews birthday party later in the day!
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11/14/16
Advanced 5/3/1
Front Squat Day (5x5)
Front Squat: 245 - 5x5
Stiff Leg Deadlift: 305 - 3x5 (~30 seconds rest between sets)
Decline Sit Ups: 15# DB behind my head - 3x10
Typically hate 5x5 Front Squats but all sets and reps on these moved very well. Didn’t have any issues keeping the rack position at any point. Kept my rest periods to 30 seconds on the SLDL so I didn’t think about how much I didn’t want to do SLDL. I would much rather do Kettlebell Swings on this day with 80# KB but I hate lugging that thing in and out of the gym. It would make sense just to leave it at the gym but I like having it at home for my Saturday KB /. Conditioning sessions. Good session today!