Yeah.
Coming from such a pathetic deadlift and squat I was wavering between running a new 1rm test and just sticking to the linear progression.
I’m going to reset the deadlift but adhere to the progression plan for my squat.
C2, W3, D3:
Flat Bench:
bar x 20
135 x 15
155 x 5
185 x 5
230 x 5
260 x 3
290 x 3
Incline DB press:
70 x 15 for 5 sets
Deadstop DB rows:
70 x 10 for 2 sets
I decided to switch to t-bar rows:
115 x 10 for 5 sets
Bent laterals SS with smith machine incline press:
15 lbs x 20 reps and 185 x 15 reps respectively, both for 5 sets.
I was unable to post the video directly so here’s 290 for a weak triple.
Looked good to me!
Thanks.
C2, W3, D4:
Squats:
bar x 20
65 x 15
85 x 15
105 x 10
135 x 5
155 x 5
180 x 5
200 x 3
225 x 5 (Well…it’s better than 210 x 4…)
Leg press (SS with ab wheel rollouts for 5 sets of 15):
320 x 15 for 5 sets
Leg curls:
110 x 10 for 5 sets
I decided to crunch some numbers and see how my strength has progressed since starting 5/3/1. I look and feel a lot better than I did 2 months ago but I was still curious. I say stuff like “I’m getting fat and weak” but that’s just my self deprecating sense of humor and short term pessimism due to a shitty workout and the scale going up. But I actually do look better than I did.
The 1rm numbers are projections based on an online 5/3/1 calculator. I would link it but I don’t know if that would be stepping on someone’s toes.
Squat:
Was 232, is now 264. Still pansy, but it’s an improvement.
Bench:
Was 340, is now 330. Strangely I’m okay with that given the improvements where it was really needed.
Deadlift:
Was 330, is now 371. Well…at least it’s going up!
OHP:
Was 170, is now 208. I’m really pleased with that one!
If I was just after gains I’m sure I could have done better but I’ve actually been trying to lose fat. I know, I know…“gain muscle lose fat” the noob mantra.
Took some measurements just a moment ago:
Neck = 17.5"
Upper arm = 16"
Forearm = 12.5"
Chest = 47"
Waist (around navel) = 38"
Waist (where my trousers ride) = 37"
Thighs (measured at the same spot as before, judging by my dangly bits) = 25"
Calves = 15"
Looks like a .5" gain on the neck, 1.5" gain on the thighs and a .5" gain on the calves.
I feel a lot better about not losing any weight. 
C2, W4, D1 Deload (fasted):
OHP:
75 x 5
90 x 5
105 x 5
Dips:
bw x 15 for 5 sets
Face pulls (substituted these for chins and supersetted with dips):
120 x 10 for 5 sets
I REALLY felt the pinch in my rear delts from those!
Lateral Raise:
15’s x 20 for 2 sets
I just stumbled onto the mantathlon fitness/strength/mental toughness test. I’m sure most, if not all of you are familiar with it. I think I’ll run it this week on my bench day with 1.5 bodyweight deadlift substituted for dips.
The Events
There are five events performed (with my numbers plugged in, rounded up to 190 bw):
190 lb Bench Press for Reps
190 lb Chin-ups for Reps
95 lb Overhead Press for Reps
285 lb Deadlift for Reps
95 lb Barbell Curl for Reps
You get one attempt for maximal reps during the competition.
C2, W4, D2 (Should have been a deload):
Fasted
Deadlift:
bar x 10
135 x 10
155 x 10 (should have been 5 reps)
185 x 5 (I should have stopped here but since my 1rm is much higher than programmed I think I can get away with it.)
205 x 5
225 x 5
245 x 5
275 x 3
295 x 3
315 x 1
335 x 1
365 x 1 (Much easier than i thought it would be since I hadn’t eaten yet.)
405 x 0 (My hips shot up before the bar came off the floor so I dropped it and moved on.)
Good morning (superset with hanging leg raises for 15 reps and 5 sets):
135 x 12 for 5 sets
Shrugs: (* = drop set)
135 x 10
225 x 10
315 x 5
405 x 5
495 x 5
405 x failure*
315 x failure*
225 x failure then static hold*
Never skip your deload 
If you still wanna keep something somewhat heavy in your hands Wendler said that you could go 60,70,80% for 3’s instead of the 40,50,60 for 5’s
I’m usually pretty good at sticking to the program but for some reason on deadlift day I’m always tempted to go heavier than I should.
[quote]The_Jed wrote:
I’m usually pretty good at sticking to the program but for some reason on deadlift day I’m always tempted to go heavier than I should.
[/quote]
Use a joker set
I think I’ll start using joker sets if I’m feeling froggy after my week 3 amrap set.
I’m postponing the mantathlon since I’ve already shat the bed on this deload and don’t want to push the idiocy envelope much further.
C2, W4, D3 (Deload):
Flat bench(I used a narrower grip and tucked my elbows):
bar x 20
95 x 10
115 x 10
135 x 10
155 x 5
185 x 5
Incline DB press:
50 x 15 for 5 sets
Leg extensions SS with seated calf raise:
3 sets of 15 reps
T-bar rows:
5 sets of 10
Bent lateral SS with incline bench (slow descent, explosive ascent on the bench):
3 sets of 15
The deload workouts are painfully boring to me, as I’m sure they are to most people. I think I’ll treat them like a “speed” day and I’m definitely going to raise the volume and frequency on my legs for a bit and see how that works.
Hopped on the mountain bike this afternoon and rode a few miles.
C2, W4, D4 (Deload):
Breakfast was about 5 ounces of roast venison a little over an hour before the workout. Breakfast of CHAMPIONS!!!
Squat:
bar x 20
65 x 10
85 x 10
100 x 5
120 x 5
145 x 5
Leg press (SS with ab rollouts for 10 reps):
280 x 15 for 5 sets
Feet together, knees going forward, not out.
SLDL (substituted for leg curls):
135 x 10 for 5 sets
After this two day rest period I’ll be shuffling things around and using the 3/5/1 template, still with the triumvirate.
The 3 and 5/3/1 days will have an AMRAP set and possibly a joker set or two depending on how I feel but on the 5 and deload days I’ll be doing only the minimum reps.
C3, W1, D1:
OHP:
bar x 10
65 x 10
85 x 10
95 x 10
115 x 5
125 x 3
140 x 3
160 x 10 (rep PR)
Dips:
bw 50lbs for 5 sets of 15 reps
Chins:
5 sets of 10
Seated calf raises (between sets of chins):
90 x 20 for 5 sets