T Nation

Magick's Training Log v2


#541

Tues 9/25-

Jogged a mile (.12x8 at 6.4) and did yoga.

Today-
5/3/1 Beginner Prep School cycle 3- A3

Warm-up circuit and jumps

Squat-
45/145/195/225/245lbx5, 195lb, 5x5

Pull-up-
10x3

Eh, felt ok. I wonder if I could repeat the 245lbx12 I did before I started this. Chances are some minor muscle somewhere will tire out- the yoga appears to be doing something to my squat form, hence the noticeable weakness and fatigue in the left hamstring and shoulders.

Bench-
45/95/125/145/165lbx5, 125lb, 5x5

Band pull-apart-
10x10

Felt slightly worried about the 165lbx5 since this is getting close to my generic bench press wall. Nope, got through it with no issues whatsoever. Confident that 175lbx5 will happen in the next cycle.

Circuit-
Stationary lunge-5x6
TRX row-5x various reps as I went and adjusted the height to experiment.
Push-up-5x10
Hanging leg raise-5x6

The TRX rows suck when I attempt to adjust the height. My form goes to shit. Need to find some sort of useful progression for this.


#542

Thurs 9/27-
Jogged a mile (.12x8 at 6.8) and did yoga. Jogging still pretty easy.

Fri 9/28-

Warm-up circuit

Power clean-
95/115/135/155/175lbx1

175lb had no power at all. I basically just dropped down to catch it at a very bad angle. A bit weird since 155lb felt pretty easy. I think it’s because I was slowing the first pull down a lot more than I normally do.

I forgot my notebook today, so I had to guess the weights.

Deadlfit-
135/225/245/275/305/345lbx5, 275lb, 5x5
(Should have been-265/305/345lbx5, so wasn’t off that much)

Mixed grip on 305/345lb. Grip started slipping a bit on the first rep of 345lb so had to stop to chalk up, then the plates started to rattle around and shift on the second rep, so I had to go get collars…

275lb felt really easy though, so I suppose that’s good.

Push-up-
10x5

OHP-
45/65/95/105/125lbx5, 95lb, 5x5
(Shoud have been 95/105/115lbx5)

Was not very strict on the 125lb. It’s ok, I want to see how far I can get until I need to resort to actual push-presses. Smart thing would be to up the weight by 5lb next cycle but I want to be dumb and see what happens.

Hanging leg raise-
10x3

Circuit-
one legged deadlift-5x5
NG pull-up-5x5
Dip-5x5
Kneeling ab-wheel roll-out-5x5

Feeling unmotivated by this point so went the easy route and did 5 reps on everything. Felt easy except for the deadlifts- hard to balance.

DB curl-
20lb, 5x10

Fairly strict.


#543

Sat 9/29-
Jogged (.12x10 at 7.2) Pretty easy.

Today-
5/3/1 Beginner Prep School Cycle 4- A1

Warm-up circuit and 10 jumps

Squat-
45/125/155/195/215/245lbx5, 185lb, 5x5

Pull-up-
5x4, 5x3

Had a brain fart and actually loaded 195lb when I thought I did 185lb. Felt effortless everywhere except for my left hamstring.

Bench press-
45/95/125/145/165lbx5, 125lb, 5x5

Band pull-apart-
10x10

The 165lb felt more difficult than last time.

Circuit
Stationary lunge-5x10
TRX row-various things
Push-up-5x10
Hanging leg raise-5x6

DB curl- 25lb, 3x10


#544

Tues 10/2-
Jogged .12x8 at 7.6. Still easy.

Weds 10/3-
5/3/1 Beginner Prep School Cycle 4- B1
Warm-up circuit

Power clean-
95/115/135/145/155/165/175lbx1

Felt ok.

Deadlfit-
135/185/225/255/295/335lbx5, 255lb, 5x5

Push-up (5 second pause at bottom)-5x5

The push-ups got a bit tough at the end. The deadlifts felt ok. 255lb FSL sets felt incredibly easy.

OHP-
45/65/95/105/115lbx5, 95lb, 5x5

Hanging leg raise- 8x4, 2x3

Circuit-
one legged deadlift-5x10
NG pull-up-2x6, 3x5
Dip-5x8
Kneeling ab-wheel roll-out-5x8

The dips and ab-wheel felt difficult by the end. One-legged deadlifts suck but I hope doing them while wobbling all over the place and losing balance is still useful.

DB curl-
25lb, 8x5 with 10 second rests.


#545

Thurs-10/4
Jogged .12x8 at 8.0. Still easy but no longer recovering completely during the rest between sets from set 6 or so onward… Also did yoga- felt great.

Fri 10/5-
5/3/1 Beginner Prep School Cycle 4- A2
Warm-up circuit

No jumps because I couldn’t find any boxes available and I had no time to waste today.

Squat-
45/115/145/175/205/235lbx5, 175lb, 5x5

Pull-up-
10x3

These weren’t dead-hangs from set 6-7 onwards

No rest between the ramp besides changing weights; 30 second rest between the FSL sets. This got me breathing heavy.

Bench-
45/85/115/135/155lbx5,115lb, 5x5

Band pull-apart- 10x10

No rest between ramp besides changing weights except for 155lb; 30 second rest between FSL sets.

Stationary lungex10
TRX rowx10
Push-upx10
Hanging leg raisex6

Ran out of time.


#546

Sat 10/5-
Jogged .12x8 at 8.4

Monday 10/8-
5/3/1 Beginner Prep School Cycle 4- B2

Warm-up circuit

Power clean and push-jerk-
95/115/135/145/155/165/175lbx1

The power clean felt ok; the push-jerks felt easy.

Deadlift-
135/185/215/245/275/315lbx5, 245lb, 5x5

Push-up(5 second pause at bottom)-5x5

No rest between ramp sets; 10 second rest between the FSL sets.

The ramp set themselves felt very easy. The FSL sets got hard. While I did effectively get 30 second+ rest between the FSL sets due to the pauses, I didn’t get much rest between the push-ups and it piled up at the end.

OHP-
45/65/85/95/115lbx5, 85lb, 5x5

Hanging leg raise-
10x4

The OHP felt more difficult than usual- I think it’s because of the push-jerks and the push-ups.

Circuit-
One legged deadlift-5x10
NG pull-up-5x6
Dip-5x6
Kneeling ab-wheel roll-out-5x6

DB curl-
27.5b, 4x10


#547

Weds 10/10-
5/3/1 Beginner Prep School Cycle 4-A3

Warm-up circuit and 10 jumps

Squat-
45/115/145/175/205/235/255lbx5, 205lb, 5x5

Pull-up-
9x4, 1x3

Not sure how to define squat difficulty right now. Doing yoga is revealing horrible imbalances in how my hip operates and as such my left ankle and hamstring are straining a lot more than elsewhere on the “heavy” stuff. The FSL sets are still easy everywhere though, so I hope that I can continue getting through the 95% work with no issue besides the left side just feeling more tired.

Bench-
45/75/95/115/135/155/175lbx5, 135lb, 5x5

Forgot my bands, so did a couple sets of rear delt raises then gave up. 175lb felt like a solid 80% or so. Will up 5lb on the upper body lifts from now on.

Circuit-
Stationary lunge, 5x10
Scap row(50lb)-5x10
Push-up-5x10
Hanging leg raise-5x6


#548

Thurs 10/11-
Jogged .12x7 at 9.2 and did yoga.

Can’t maintain the speed at the later sets now. Probably will go up to 9.6 and stop with the .12 runs and go back to .25.

Fri 10/12-
5/3/1 Beginner Prep School Cycle 4- B3
Forgot my notebook again… Gonna just leave this in the trunk of the car from now on.

Warm-up circuit

Quads felt fried already and body actually felt tired and run down just from this. Not good. I got very bad sleep the last couple of days because of a persistent cough. I think the lack of sleep got to me.

Power clean and push-jerk-
95/115/135/145/155/165lbx1

Not as easy as last time.

Deadlift-
135/195/235lbx3
275/315/355lbx5, 275lb 5x5

Push-up (5 second pause at bottom)-5x5

Remembered what the top set was supposed to be, so I worked out the working sets correctly. Slowed down a bit on the 355lb, but easy besides that. I think this would have been easy if I felt better.

OHP-
45/65/85/105/115/125lbx5, 105lb, 5x5
Got this one wrong- should have been 95/115/125lb.

Lying leg raise-11x5

Some leg drive on the 125lb but less than last week.

Circuit-
One legged deadlift-5x10
NG pull-up-5x6
Dip-5x7
Kneeling ab-wheel roll-out-5x7

Amazingly the NG pull-up felt pretty easy.

DB curl-
20lb, 5x12

Done strict and with a mini-pause at bottom except for the last set.

I think I’ve largely achieved what I wanted to achieve minus the improved mobility part, which will take quite a while. I have no problem with jogging and lifting and both are seeing “improvements”.

Time to go the next level- Imma start doing the actual + sets. Wendler suggests that you wait until you go stall but I don’t see the point when my TM on everything (except bench at this point because my upper body strength is still straight-up trash) should still be a good 2-3 cycles lower than they should be. Target rep is- 90%=8-10 reps, 85%=10-12 reps, 95%=5-6 reps. Quite doable with the cycle 5 but things will start getting difficult with cycle 6.

In order words, basically going to be doing regular old 5/3/1 with the FSL sets. I hope to move onto doing 3x8 on the FSL sometime in the future to save time and get higher reps in. Previous experience suggests that I do well with high reps if I do them correctly and without generating too much fatigue, so I hope to see the same benefits.


#549

Sat 10/13-
Jogged .12x8 at 9.6 speed. Felt pretty easy since I decided to run at the treadmill’s pace.

Sun 10/14-
Yoga. Felt pretty difficult.

Monday 10/15-
5/3/1 Beginner Prep School Cycle 5- A1

Warm-up circuit. No jumps because I couldn’t find a box anywhere and didn’t want to wait.

Squat-
45lbx 5, 135/165lbx3, 195/225lbx5, 255lbx8, 195lb, 5x5

Pull-up-
6x4, 4x3

Went ok. 255lb didn’t feel fast. First 4-5 sets of pull-ups felt really easy and strong. Tired out from the AMRAP and took it easy from there.

Felt a bit of a tweak in my right knee while squatting… Fuck you right knee; please don’t go get injured again.

Bench-
45/65/95/115/135/150lbx5, 170lbx6, 135lb, 5x5

Rear delt raise (5lb)- 10x10

Oh oh. We’ll see what happens with 180lb.

Circuit-
Stationary lunge-5x10
TRX row-5x5
Push-up-5x11
Tuck lever-5x5

A lot of force used to get into the tuck levers. Gonna work on getting them smoother. That being said, I am pleased to see that I can do this as a part of a bodyweight circuit. It’s a little weird how the bodyweight movements are all improving quite a bit in the last two months while the barbell movements are marginally improved + I am actually gaining a bit of weight.


#550

Tues 10/16-

Jogged .12x8 at 10.0 speed. Calves and left ankle didn’t like this. Did yoga- legs felt tired.This is too fast.

Weds 10/17-
5/3/1 Beginner Prep School Cycle 5- B1

Warm-up circuit. Ugh.

Power clean/push-jerk-
95/115/135/145lbx1

Low energy and slight headache from not sleeping enough.

Deadlift-
135/185/225/265/305lbx5, 345lbx8, 265lb, 5x5

Hanging leg raise- 10x3

Dragged my feet a lot on this and took significantly more rest than I would normally do. 345lb got on the verge of being grindy but I chalk that up to the lack of energy.

OHP-
45/70/100/110/125lbx5, 100lb, 5x5

Sit-up (as slow as possible with going back down)-
10x3

I forgot that I wanted to attempt 8 reps on 125lb. Anyways, much easier than before since I didn’t do the push-ups.

Circuit-
One-legged deadlift- 5x10
Chin-up-5x6
Dip-5x8
Kneeling ab-wheel roll-out-5x8

DB curl-
30lb, 5x10

It’s like i’m unconsciously sabotaging myself by going to bed late and not doing what it takes to beat this persistent cough and runny nose. I frankly don’t understand why I’m doing this to myself.


#551

Thurs 10/18-
Jogged .25x4 at 5.0 speed. Easy, heart-rate didn’t even feel like it elevated much. The faster jogs accomplished their goal.

Fri 10/19-
5/3/1 Beginner Prep School Cycle 5- A2

Warm-up circuit and 10 jumps

Bench-
45/75/105/125/145lbx5, 160lbx10, 125lb, 5x5

Rear delt raise-10x5

Eh.

Squat-
45/125/155/185/215lbx5, 235lbx12, 185lb, 5x5

Pull-up-
10x4 with one set somewhere as a chin-up

235lbx12 wasn’t hard. Started doing the 185lb with my normal bar position (I tend to let it creep up until it almost becomes high-bar) and the weight felt effortless and,more importantly,powerful. The bar position creep happens because I get lazy with the unrack. Going to start focusing on getting good bar position again.

Circuit-
Stationary lunge-5x11
TRX row-5x5
Push-up-5x12
Tucker lever-4x5, hanging leg raise- 1x5

Lats started fatiguing badly and I had to do the tuck levers as rest-pause style from set 2. Decided to just do hanging leg raises for the last set.

Switched to bench first because I wanted to see how it feels when I do them before the pull-ups. Definitely easier because I am fresher, but my back positioning feels different. There is a bit of an issue where the pull-ups are tiring my lats out too much. I took a 5 minute break between the squats and the circuits and they still died.


#552

Sat 10/20- Did some yoga

Monday 10/22-
5/3/1 Beginner Prep School Cycle 5- B2

Very short yoga flow.

Gonna start doing yoga flows instead of the warm-up circuit described in the book cause all that circuit does is just get my heart-rate up a tiny bit. The yoga flow gets my heart-rate up + gets some mobility movements in. It’s nice that I finally have enough muscle memory to flow through them without really thinking about it.

Power clean and push-jerk-
95/115/135lbx1, 155lb, 5x1

Deadlift-
135/185/245/285lbx5, 325lbx9, 245lb, 5x5

Hanging leg raise-
10x3

No rest between the ramp sets besides changing weight. My left hip started to feel a little off on the 325lb and I stopped when things felt screwy, but it turns out that I used a very weak clamp and the weight started sliding off…

OHP-
45/75/90/105lbx5, 120lbx7, 90lb, 5x5

Sit-up-1x3
V-up-9x3

=(

I suck balls at v-ups. Core strength is not enough to do it correctly + I am simply not coordinated and mobile enough to do it, so worthwhile movement to train for some time. I figure they’re more useful than a regular sit-up.

Circuit-
One-legged deadlift, 5x10
NG pull-up-5x6
Dip-5x9
Kneeling ab-wheel roll-out-5x9

The roll-outs felt difficult.


#553

Uh

Tues 10/23-
Yoga.

Weds 10/24-
5/3/1 Beginner Prep School Cycle 5- A3

Short yoga flow. 15 jumps.

Bench press-
45/75/105/125lbx3, 145/160lbx5, 180lbx4, 145lb, 5x5

Lying leg raise-5x3

Mental block and fear of getting pinned. The stupid part is that bar speed didn’t even slow down in hindsight; I just didn’t believe that I could do 5 reps.

Either need a spotter or grow a pair.

Squat-
45/135/185/205/235lbx5, 265lbx7, 205lb, 4x5, 215lb, 1x5

Pull-up-
11x2, done with a pause at top and bottom.

Got bar positioning down to its normal location. Much more hamstring recruitment= squat feels stupid easy. Felt like I could have done over 10 reps with ease.

Bringing pull-up volume down again and focusing on getting a perfect pull-up. Main goal right now is to be able to get my body stiff and tight throughout the entire rep, cause I can’t maintain this for anymore than 2-3 seconds.

Accidentally thought 45lb+35lb=215lb when it’s really 205lb. Corrected it for the last set.

Circuit-
Stationary lunge-5x10
Tuck lever-5x5
Push-up-5x12
Hanging leg raise (to parallel)-5x5

Doing tuck levers instead of rows cause the tuck levers primarily work the lats. Need to specify which variant of leg raise I’m doing cause apparently hanging leg raises can both mean to parallel and going all the way up to the bar.

This got hard. Tuck levers are much more difficult than rows and I had to rest-pause most of the sets.

Thurs- 10/24
Yoga. Very challenging today. Got very warm in the studio and my legs and arms felt beat up from yesterday.


#554

Fri-10/25
5/3/1 Beginner Prep School Cycle 5- B3

Short yoga flow.

Power clean/push-jerk-
95/115lbx1

Deadlift-
135/225/255/285/325/365lbx5, 285lb, 5x5

Hanging leg raise-
10x3

Somehow got a tiny cut on my thumb from the knurlings, so had to three sets of the FSL with mixed grip.

OHP-
45/75/105/125/130lbx5, 105lb, 5x5

V-up-
10x3

Some leg drive on 130lb to finish the set. Body coordination on the v-ups are improving.

Circuit-
One-legged deadlift-5x5
NG pull-up-5x5
Dip-5x5
Ab-wheel roll-out-5x5

Not sure what happened today, but I felt exhausted and drained the moment I stepped into the gym. Just got through it.

Sat-10/26

A short time spent on yoga flow things and doing inverted hangs and working on various pulling things on the bar. Eventually settled on practicing a l-sit pull-up to the first step of skin the cat. I found that entertaining.

Then jogged .12x8 at 9.0 speed. This got a little difficult. I think the bar stuff tired my hamstrings outs.

Sun- 10/28-

More yoga. Felt great and refreshing today.


#555

Mon-10/29-
5/3/1 Beginner Prep School Cycle 6 A1-
Yoga flow and 14 jumps or so. It feels like I’m cutting off the power I generate when I jump, like I’m not fully extending through.

Squat-
135/185/205/235lbx5, 265lbx10, 205lb, 5x5

Pull-up-
10x2

Got greedy with 265lb and did a rep that I really shouldn’t have in hindsight. I paid for it with today’s training.

Bench-
45/95/115/125lbx5, 145lbx9, 115lb, 5x5

Deloaded 3 cycles back and am intentionally slowing things down by taking a big breath between each rep.

Rear delt raise-10x6

Circuit-
Stationary lunge-5x10
Tuck lever-4x5, 1x4
Push-up-5x13
Hanging leg raise to parallel-5x5

Things felt fine up to set three, then body starting fatiguing hard, particularly on the lever and the push-up. Oww.

Tues-10/30

Worked late so couldn’t go to yoga. Went to the gym and did some bar stuff instead. Not enough space to do inverted hangs so played around with advancing from the tuck lever by going into the tuck lever and then dropping the knees down.

Then jogged .25x2 and 5.2 speed. Planned on doing the entire mile but started getting side stitches- I assume from the tuck lever stuff. Got annoyed and stopped.

Weds 10/31-
5/3/1 Beginner Prep School Cycle 6 B1-
Yoga flow

Power clean and push-jerk-
95/115/135lbx1, 155lb, 4x1

Didn’t actually power clean anything, more like a reverse curl. Legs felt like a chunk of lead.

Deadlift-
135/225/245/275/315/355lbx5, 275lb, 5x5

Hanging leg raise-
10x3

OHP-
45/55/75/85lbx5, 105lbx8, 75lbx5

V-up- 10x3

Also done with a breath between each set.

Circuit-
One-legged deadlift-5x5
Chin-up-5x5
Diamond push-up-5x5
Kneeling ab-wheel roll-out-5x5

Simple work and simple reps to get out quick.

Haven’t had DOMS this bad in a long time. I blame the long nights working + not getting my protein in because I ran out of protein powder and couldn’t be bothered to go buy a new one; so basically underfed + doing more reps than I should have on the squat given the circumstances.


#556

Wow, I’m now getting lazy at logging.

Thurs-11/1- Yoga!

Fri-11/2

5/3/1 Beginner Prep School Cycle 6 A2-
Yoga flow and 14-15 jumps

Bench press-
45/75/105/125lbx5,135lbx11 (I think), 105lb, 5x5

Rear delt raise-10x6

Squat-
135/155/185/215lbx5, 245lbx13, 185lb, 5x5

Pull-up-10x2

Starting getting very tired at rep 11. Could have continued getting reps but was no longer at the level of exertion that I wanted.

Circuit-
Stationary lunge-5x12
Tuck lever-5x5
Push-up-5x13
Hanging leg raise to parallel-5x5

Starting feeling broken down at set 3 and had to take rest between every single exercise instead of the circuit.

Sat-11/3

Went to the gym and did more inverted hang stuff. No jogging today because I didn’t feel like it.

Sun-11/4-

Couldn’t go to yoga so did a bunch of calisthenics stuff at home instead.

Mon-11/5-

5/3/1 Beginner Prep School Cycle 6, B2-
Yoga flow

Power clean and push-jerk-
95/115/135lbx1,
155lb, 10x1 (power clean only)

Felt very easy.

Deadlift-
135/225/255/295lbx5, 335lbx12, 255lb, 5x5

Hanging leg raise-10x3

Deliberately pushed myself on the AMRAP because I know my body is very bad at it. Bar speed slowed down a bit near the end but it never got to the point where the body started hitting a high RPE if you will- simply poor conditioning and mental weakness telling me to stop way before it’s necessary.

Ready to start another set after I do the leg raises and change weights. Only started getting tired on the fourth set of the FSL sets, so I probably had plenty more reps on the AMRAP if I just have the understanding to push like some of the stronger folks on this forum.

OHP-
45/55/65/75/85lbx5, 95lbx11, 75lb, 5x5

V-up-
11x3

Did the FSL sets with my legs together for some stability stuff, didn’t feel difficult.

Circuit-
One-legged deadlift-5x6
Chin-up-5x6
Push-up-5x6
Hand walk-out-5x6

Didn’t bring my ab-wheel so did hand walk-outs.

Today felt fine. Need to keep protein consumption high and get just the bare minimum sleep required.


#557

Weds 11/7
5/3/1 Beginner Prep School Cycle 6 A3-
Yoga flow and 15-17 jumps

Bench press-
45/65/95/125/135lbx5, 155lbx8, 125lb, 5x5

Rear delt raise-5x10

Felt solid. Slight pause off chest on FSL sets cause why not; I want to increase TUT anyways.

Squat-
45/135/185/215/245lbx5, 275lbx7, 215lb, 5x5

Pull-up-
11x2

Also solid. Essentially back to previous squat weight now. I think I did a 285lbx9 or a 10 earlier in the year, but that took an awful lot of effort if I recall. If things continue as is then 285lbx7 should be pretty easy next cycle.

Circuit-
Stationary lunge-5x7
Tuck lever-4x5, 1x3 then 1x5 with TRX rows
Push-up-5x7
Hanging leg raise to parallel-5x6

I’ve unfortunately gotten a little fat in the last couple of weeks due to indulging in too much sweets. Probably gained a good 4-5lb within the last 2-3 weeks or so. It’s clearly affecting my calisthenic work. Doesn’t help that I haven’t jogged either.

In any case, felt very good today. Should be hitting squat and deadlift PRs every cycle by the end of the year.


#558

Fri 11/9
5/3/1 Beginner Prep School Cycle 6 B3-
Yoga flow

Power clean and push-jerk-
95/115/135/155/175lbx1
160lb, 5x1

175lb felt a bit iffy on the second pull; probably because I haven’t gone beyond 155lb in weeks. Felt fine otherwise.

Deadlift-
135/185/235/265/295/335lbx5, 375lbx6, 295lb, 5x5

Hanging leg raise-
10x3 or some such.

Way too many warm-up reps. Also, learned today that it’s the push-jerks that mess with my deadlift, not the power cleans. The power clean is too light to matter, but the push-jerk is fairly heavy and so stresses out my upper back to the point that it affects my heavier deadlifts.

On a positive note- my hip is getting more flexible and balanced out. Yoga and all the single-leg stuff appears to be paying off.

OHP-
45/65/85/95lbx5, 105lbx8, 85lb, 5x5

V-up-
10x3

Feets together on FSL sets. More stable than last time, so yay.

Circuit-
Single leg deadlift-5x5
Chin-up-5x5
Push-up-5x7
Hanging knee raise-1x8, 4x6

Forgot my ab-wheel again. In hindsight, should have done hand walk-outs instead of the knee raises.


#559

Jogged .12x8 at 6.0 speed on Sat. My leg is de-conditioned for jogging now =( Lungs are fine.
Did yoga on Sun.

Mon 11/12-
5/3/1 Beginner Prep School Cycle 7 A1-
Yoga flow and like 17 jumps. Jumps are entertaining.

Bench-
45/75/105/120/135lbx5, 150lbx10, 120lb, 5x5

Rear delt raise- 5x10

Squat-
45lbx5, 135/185lbx3, 215/245lbx5, 275lbx9, 215lb, 5x5

Pull-up-10x2

Last rep of squat got a bit tough. Honestly should have stopped at x8 but ego got in the way.

Circuit-
stationary lunge-5x8
Tuck leverx5, TRX row, 1x10, 3x6 or some such
Push-up-5x8
Hanging leg raise to parallel-5x6


#560

Forgot to log for a while; not a terribly big concern now that I keep a physical notebook and everything is planned out in advance.

Still should keep this since my notebook is 5/3/1 numbers only.

Tues 11/13-
Jogged .12x8 at 6.4 speed and did yoga. Legs feel like they’re back but I’m going to rebuild to prevent any possible issues.

Legs quite sore but not as bad as they felt two weeks ago.

Weds 11/14
5/3/1 Beginner Prep School Cycle 7 B1-
Yoga flow

Power clean and push-jerk-
95/115/135lbx1, 160lb, 10x1

Felt fine.

Deadlift-
135/225/285/325lbx5, 365lbx6, 285lb, 5x5

Made a mistake going from 225lb to 285lb, should have done 255lb in between. Hamstrings died on the 365lb, most definitely because of the squat on Monday. I need more discipline on the AMRAP squats because they’re fucking up my deadlifts.

Hanging leg raise-10x3

OHP-
45/65/85/95lbx5, 110lbx9 (I think? I forget), 85lb, 5x5

Lying leg raise-5x8

Circuit-
Single leg deadlift-5x5
Chin-up-5x5
Push-up-5x8
Hand walk-out-5x8

My single leg deadlifts are regressing because of legs being tired.

Thurs 11/15-
Jogged .12x8 at 6.8 and then hung off a bar for a while.

Fri 11//16-
5/3/1 Beginner Prep School Cycle 7 A2-
Yoga flow and 20 jumps

Bench-
45/75/110/130lbx5, 145lbx11, 110lb, 5x5

Rear delt raise-5x10

Squat-
135/165/195/225lbx5, 255lbx10, 195lb, 5x5

Pull-up-
2x5, 1x3

Some muscle in my left groinish area did something weird at around rep 4. Caused my entire body to go into some sort of super alert/panicky mode. Didn’t stop because I didn’t feel the need to but my entire body felt shot by rep 8.

Then my hips felt tired on the FSL sets, which is a first since I started this program.

I don’t think I injured anything; I think it’s because I tried out some new hip stretches and it did something interesting.

Circuit-
Stationary lunge-2x10, Front squat (45lb)-3x10
BB row (45lb)-5x12
Push-up-5x9
Hanging leg raise to parallel-5x6

I’m done with TRX rows and there’s never a smith machine available for inverted rows. BB rows are the only alternative I have.

Did front squats because I did a couple for the warm-up and felt shocked by how horrible my right wrist and my hips in general felt. I’ve lost mobility there. Front squats=goblet squats with a barbell so it’s ok. Plus I’ve butchered this program enough for my own ends anyways.

Sat 11/17-

Jogged .12x8 at 7.2 speed. Very easy.

Circuit-
KB snatch (30lb)-5x5 with each hand
inverted row-5x6
Push-up-5x9
Hanging knee raise-5x6