Update
Hooooo boy, it’s been a while. Sometimes life gets in the way and things like updating an internet training log take a back seat.
Still going strong with my Leader/Anchor cycle, and it has REALLY paid off. I hit 315x5 on the back squat while testing my TM last week, which is something I have NEVER been able to do! Yesterday I also hit 285x10 on the back squat during my PR set for 3’s week, which is a number I’d never hit for higher than 6.
To put this in perspective: The last time I tested anything in the 300’s was in the summer, and I got 300 for an absolutely grindy 2 reps, and I’ve only added about 3-5 pounds of body weight since then.
I attribute this to the sheer volume or practice my BBB FSL Leader gave me, and the fact that I’ve been eating like a champ lately. I’m gonna keep running this Leader/Anchor as long as it continues to work, because clearly I’be found something that clicks with me.
The only changes I’ve made is making all assistance during the Leader cycle BW skills/exercises (1-arm push-ups, pistol squats, dips, chins, and ab work), and assistance during the Anchor will be additional barbell lifts and kettlebell lifts. While I’m still gunning to add size and increase strength, I’ve always had performance goals to be somewhat of a “generalist” in certain categories.
Front squat: 2x5 @ 215, plus one drop set of 215x5/185x5/160x5
Kettlebell swings: 2x25 @ 70
Notes:
This was a great session; squats felt superb and I definitely had at least one rep left on my PR set, but I wanted to play it safe as I was starting to slow down.
Close-grip bench: 2x5 @ 135; strip set of 5’s @ 135/120/100
Kettlebell snatches: 2x25 @ 53
Notes:
The only reason I even got that messy 12th rep on the bench PR set was because I don’t lift with a spotter or safeties, and I told myself if I didn’t lift it I would die. I like to live dangerously.
Close-grip bench needs to be heavier. I went off 85% of my flat bench, but I could easily use 90%.
I’m definitely getting way, way stronger on this Leader/Anchor set up. BUT, training 4 days a week with the way life is going lately is burning me out fast. Things are going to need to change in the new year.
I had literally no time to train this week. We have extended shift hours all the way until the new year, and because I live at least 30 minutes outside the city in the country, I had enough time to get myself ready for work in the morning and enough time to get ready for bed in the evening. This is not a job you can do on a few hours of sleep, so training took a backseat until today and tomorrow.
Also, I don’t like squats anymore. Or bench. But mostly squats. I think part of it is the sheer amount of concentrating on cues I have to do for both movements, but also heavy squats just… suck. I don’t mind lighter squats for high reps, but man, I just despise heavy squatting now. Heavy deadlifts? Love ‘em. Presses? Same. Benching? Eh, I’m indifferent to it. But squatting? It’s just soul crushing.
And comparing this to the previous day’s workout, I had way more fun. I love pressing and deadlifting. Maybe I’m supposed to train strongman, because deadlifting, pressing, and carries are so much fun for me.
Update
So after almost 4 weeks of no lifting due to work and holiday travel, I’m finally back.
Got set up at a local gym that’s owned by one of my wife’s friends. Awesome place. 24 hour access which is sweet, because now I can just go after work (I often work evening shifts).
My goals for this year are:
Get stronger, bigger and faster
Get better at the power snatch, power clean & push press, squat, bench, deadlift, as well as dips and chins
Get better at running and loaded carries
The change in title is because I’m putting more emphasis on the power snatch and power clean & push press, but not the full lifts because I’m not technical enough to care about perfecting the full lifts, plus I still want to improve my big 3. Hence; Brolympic weightlifting!
Just worked up to some light maxes last night to gauge where I’m at after almost a full month of no training.
Power Snatch: 150x3
Squat: 300x5
Bench: 205x5
Prowler: 225x40 yards (about 35m)
Notes:
I expected my power snatch and squat to be lower than before, especially the squat.
However, somehow my bench went up after 4 weeks off? Very odd. Before the hiatus I could hit 200 for a reeeeally grindy 5RM. This time 205 was a tough 5RM, but I definitely had at least 1 rep left.
The prowler PR was nice! That was 225 in plates, plus whatever the prowler weighs.
All of these were for smooth RMs, like the night before.
That deadlift was a HUGE PR! I did 405x1 last year for what felt like the slowest rep of my life. Haven’t attempted anything above 375 since then (due to lack of equipment), but just set a bunch of rep max PRs. I went for 365x5 and it flew up so smoothly I knew I had 405x5 in the bag. Tested it, and lo and behold, I did it. Really happy.
Farmer’s walk will need a bit of work. I used to be able to do BW per hand back when I was about 170, but I was also training it regularly.
I was going to go for 5x5 @ 255 on the squats, but I was a little taxed from work today and didn’t want to push it.
Dips and PU were done in a lot of sets of 2 or 3; I was smoked after the bench, and I blew my load on my first set of 10 pull-ups, so it was slow and steady after that. I wasn’t taking full rest periods between sets, just 10 or so deep breaths, then back at it.
Power clean & push press: bar x3, 120x3, 140x3, 3x3 @ 155
Deadlift: 2x5 @ 200, 50 total reps @ 200 (1 set of 40, 1 set of 10)
Bench: bar x5, 135x5, 155x5, 5x5 @ 175
Barbell row: 2x25 @ 135
Notes:
Added the barbell row into my list of exercises that I want to pursue. I’ve always gotten good return from it, but for some reason I always dump it in favour of other exercises. I don’t know why.
That deadlift set was… beautifully brutal. @T3hPwnisher, I’m gunning for your record. Just need to add a couple hundred pounds or so.
All in all, had a lot of fun this session. I’m really enjoying how my training is laid out this phase.
Really good numbers on these power lifts! Impressive! Certainly the power variations will help with your goals more than the full lifts, unless you have lots of patience and a coach (both of them I don’t )
Appreciated, but I still have a loooong way to go to be happy with the numbers. Everything is in pounds also, just in case you thought it was kilos.
A coach I could probably find, but it’s the patience I lack. And, as you said, the power variations are more beneficial towards my goal of being overall stronger and bigger.
Chins: 1x10, 1x3, bunch of sets of 2 or 3 until I hit 25
Notes:
Sooooo I miscalculated my prowler 40 yard max, and thought it was 225 because I saw 4 plates on the sled, and thinking in barbell terms, 4 plates = 225. BUT, 4 plates is only 180 loaded onto the sled. Whoops
HOWEVER, man oh man, my entire lower body was pumped by the end of those sets.
Farmer’s walk weight is per hand, so 90 lbs each. Took me about 3.5 – 4 minutes to complete all 200 yards.
I suck at chins. Need to get better.
Superb session. My whole body felt jacked and strong by the end.
I was so close to skipping this session all together. This past weekend was exhausting due to life stuff, and after work the last thing I wanted to do was go to the gym. Glad I did, though. As Wendler says: discipline over motivation.
Almost died on squats. Took 10 deep breaths between the mini sets.