Lanky Me Chasing 5 More lbs, 1 More Rep

16 December 2021

Sumo
225 x 3
255 x 3
285 x 6

OHP
85 x 3
95 x 3
105 x 7

Cable rear delt flye drop set
100 lbs x 10 + 70 lbs x 10 + 40 lbs x 10, 3 sets

Side lateral
25 x 10 + 15 x 10 + 10 x 10, 3 sets

Back raises 25 lbs on head, 10 x 3 sets

@T3hPwnisher I just realized today that my top sets on OHP are always on one breath. I don’t know how to reset breaths on OHP for multiple reps lol

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That’s the best way to do it in my experience. I do that for all my major lifts. I try to get as many reps as possible on that first breath, because that will be my strongest brace.

1 Like

Even high rep squats??

How high? And where in the program?

Like 8-10 reps? You do those with 1 breath?

I do as many as I can in 1 breath, yeah. When running Deep Water, I aim to get the first 7 done in one breath for the first 6 sets.

Hmm…maybe I can try to do those for FSL and take it as another means of progression

Developing your ability to hold your breathe through reps has a massive return on investment in my experience. But it also results in blowing out all the blood vessels in your face, haha.

How so though? What did you notice improve? Work capacity?

LOL!

This. Keeping your strongest brace for more reps is going to have lots of benefits compared to having to use a weaker brace.

Ohh okay okay, I thought you had other benefits in mind. I guess improved brace is self explanatory lol. Thanks!

1 Like

20 December 2021

Squat
200 x 5
230 x 3
255 x 5

Bench
115 x 5
130 x 3
145 x 5
155 x 1

Barbell row
105 x 8 x 3 sets
haven’t done these in a while. I might bring them back to help with my back strength when deadlifting and squatting

Superset
Tricep overhead press 15 x 10 x 4 sets
Hammer curls 20 x 10 x 3 sets
Regular curls 10 x 10 x 3 sets

Really psyched myself up for this session because it was a weight on squats that I’ve never attempted for reps. A little disappointed I just got 5 reps. I really wanted to leave everything in the squat rack tonight because it’s been a tough 5 months. But I held back. I think I had one more rep, maybe even a 7th. Oh well. Just gotta come back stronger next time.

6 Likes

23 December 2021

Sumo
240 x 5
270 x 3
300 x 5
Confirmed. Weak as f*ck after a 12 hour overnight shift. But no surprises there. Just in denial

OHP
90 x 5
100 x 3
110 x 5
90 x 5 x 3 sets

Rear delt cable flyes
100 x 10 + 70 x 10 + 40 x 10, 3 sets

Side laterals
25 lbs x 10 + 15 lbs x 10 + 10 lbs x 10, 3 sets

Superset, 3 sets
Tricep cable overhead extension 15 x 10
Hammer curls 25 lbs x 10
Regular culrs 10 lbs x 10

5 Likes

Random thoughts

Been thinking about my mid term gym goal lately. A 315 squat seems attainable within the next year. But what after that? Of course the correct answer is 320, but what about after? Like in the next 3-5 years? Assuming I stay 72-75kg (or maybe 80kg), is 405 doable? Will 5/3/1 get me there? If no, how?

yes

yes

3 Likes

28 December 2021

Squat
180 x 5
210 x 5
235 x 10
Really wanted 12 here. I either mentally gave up or my cardio sucks lol

Bench
105 x 5
120 x 5
135 x 8
Getting my confidence to bench without spotters. This is good!
Also, not sure how much I get with a belt in benching. I’m starting to try it now. I know I look dumb benching a plate and using a belt, but whatever.

Went at 1.30AM. Doing jack shit sounded good. Got a rep PR so I guess I earned it lol

8 Likes

Ok so maybe that was an RPE 10 on the squats. I thought it was like 8.5. The DOMS are kicking in kinda nasty

2 Likes

03 January 2021

Sumo
225 x 5
255 x 5
285 x 10
Was looking at the wrong cycle for this one. Lifted heavier than I should have

OHP
80 x 5
90 x 5
105 x 6
80 x 5 x 3 sets

Rear delt flyes
Side Laterals
Triceps overhead extension

Weight selection on the accessories was all over the place so not bothering to log them

4 Likes

Another spur of the moment thought:

maybe I should get dumbbells again and do accessories at home when I can

1 Like

Not today :pensive:

6 January 2021
Squat
195 x 3
225 x 3
245 x 3
275 x 1
295 x 1

Bench
110 x 3
125 x 3
140 x 7 (failed 8th rep)

Cable rows 50lbs x 10 x 3 sets
Unilateral triceps overhead extension 12.5 x 15 x 3 sets

Really wanted 315, but I’ll have to settle for this.

  1. I fought the weight! I should be happy. As Dave Tate said, the ability to strain is important
  2. Everything Dave Tate said now makes sense. Keep practicing the small things under submaximal weights, so that you don’t even need to think about them when you’re under heavy weight. Honestly, I didn’t even remember the music or the cheers.
  3. Posterior pelvic tilt was bad. Lower back rounded pretty bad. I was aware of it when it happened, but thankfully didn’t feel anything
  4. I was surprised at how active my lats were. After the lift, they felt like they were stiff and about to cramp. Definitely have to keep strengthening my back. BB rows it is.
  5. Any tips? @bulldog9899, @flappinit, @T3hPwnisher, @garagerocker13, @dagill2, @littlesleeper, @guineapig, @FlatsFarmer, @simo74 , @alex_uk

Note: this was a 3s week (250 was the 3+ set). I still got the main work in and went from there. Just felt like trying for 315 today

8 Likes