Maple Syrup Strength (littlesleeper)

Training Logs
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262

12/16/2016

Well switches back to a 5/3/1 program. I’m going to try the Young Jim Wendler variation. Since today was scheduled to be a deadlift day I did a Wednesday workout. Will start week 1 on Monday.

Power Clean
95 x 8
115 x 5
135 x 3
155 x 5
175 x 5
205 x 5

First time I’ve done in at least a few months. Fun, but definitely spent a good chunk of this set trying to relearn the movement. I’ll get better.

Deadlift
135 x 5
225 x 5
315 x 5
345 x 5
385 x 5
435 x 5

Didn’t add reps on my + set. Just put in the volume and will start the program fresh next week.

Incline Axle Press
115 x 10
165 x 10
205 x 10
225 x 7

Preacher Curl
25 x 10
50 x 10
75 x 10
100 x 10
(These are done on a leg extension thing with a preacher attachment, just kept adding 25lb plates)

Back Extensions
20, 20, 20

Good workout, I love 5/3/1.

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12/19/2016

5/3/1 Young Jim Wendler
Week 1 Day 1

Squat
135 x 5
185 x 5
225 x 5
255 x 5
285 x 5
325 x 5
370 x 7 ← Couple reps in the tank here

Bench
135 x 5
185 x 5
225 x 5
245 x 5
275 x 8 ← RPE 8-9

Dips
20, 15, 12

Neutral Grip Chins
12, 10, 10

4-way Neck
12 each way - 1 set
I used a red mini band for these and it was awkward, uncomfortable and not seemingly rewarding so I will wait until after Christmas to do these with my new neck harness (I had 3 things on my xmas list, so I pretty much know what I’m getting other than misc. gift cards).

Hanging Leg Raises
15, 12, 10

Overall decent workout. A good 80% workout there (taken from Paul Carter’s “Base Building” book).

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So I’ve been playing around a bit with how I want to structure the cut in the new year. I’m going to run 5/3/1 Young Jim Wendler Template (using a conservative TM) and carb cycle in a calorie deficit. Tuesdays and Thursdays are going to be completely off as I will be away from home for 15hrs for these two days with the night courses that I will be starting in February. Saturday I have class from 8-4 so I structured it for an off day as well, but I will have the opportunity to slip in additional cardio here if I must.

Monday (MEDIUM) – Squat/Bench
Tuesday (LOW) – OFF
Wednesday (HIGH) – Power Clean/Deadlift
Thursday (MEDIUM) – OFF
Friday (MEDIUM) – Front Squat/Press
Saturday (LOW) – OFF
Sunday (MEDIUM) – Medley/HIT/Strongman Events (light)

MEDIUM: ~2500cals 195gC/90gF/240gP
HIGH: ~2500cals 300gC/60gF/205gP
LOW: ~2000cals 55gC/105gF/205gP

I may choose to bump cals up slightly in the early stages of my cut as I can typically shed the first 5lbs by just eliminating junk. Then I will focus more on having a 3-500cal deficit with limited cardio, and begin adding cardio as fat loss stalls. Just wanted to put these ideas on paper as my plans change so frequently!

EDIT: Also, on workout days I think I am going to go with the following Peri-workout nutrition for a bit:

30-45mins pre workout
Oats with 1 scoop whey
200mg caffeine

Intra workout
1 scoop whey, 50g Dextrose
BCAA’s, creatine

Within 1 hr post workout
Meat, carbs and veggies

If fat loss comes to a halt I can play with eliminating the dextrose or moving it to my pre-workout and eliminating the oats.

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12/21/2016

Today I went out for lunch with my wife because I didn’t end up traveling for work today (unusual for me) and we have been very busy not seeing much of each other lately. I had a 20oz beer for lunch and fajitas.

I must have slept in a bad position last night because all day my lower back was flared up. I did agile 8 this morning to try and help stretch it out but it was constant pain all day.

Got home took a couple Robax Platinum which numbed the pain a bit and went to work…

Power Clean
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
205 x 4 ← 5th rep right hand grip let go and bar came down, hit my gut then leg. Uncomfortable, but threw straps on and hit a double just to get the reps in. PATHETIC form on these, I need to just do 1000 reps at 95lbs I think to try and figure form out for this exercise as it feels foreign at the moment.

Back surprisingly feeling OK after all this nonsense.

Deadlift
135 x 5
225 x 5
315 x 3
345 x 5
395 x 5
445 x 6

Everything feeling a little ‘off’. Legs a bit shaky, not quite in it mentally, but got the work done.

Incline Press
45 x 10
135 x 10
185 x 10
225 x 8 about 20s rest and hit the next set at same weight.
225 x 5

I got a decent upper body pump after this exercise, starting to feel better overall. Back is feeling about 95% now, gotta love how working the sore area can really assist with alleviating pain.

Preacher Curls
50 x 12
75 x 12
100 x 12
125 x 7 <-reached muscle failure

Back Extensions
20
15 (hamstrings were screaming during this set, wanted 20)
20

Haven’t quite figured out how to be consistent on back extensions either. Sometimes lower back blows up, other times my hamstrings feel it most, other times my little man gets crushed on the pelvis pad…back extensions are like a box of chocolates, you never know what you’re going to get…

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Makes sure it is a back extension with 2 pads and a space in between.

It’s funny how some manufacturers building equipment to be used by the human body forget a human body is using these things.

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It unfortunately is not…I picked it up for $20, maybe i’ll fold a towel or something to put on the pad before using it to create a little void down there.

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12/26/2016
5/3/1 Young Wendler
Week 2 Day1

Squat
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3
395 x 6

Bench
135 x 30 <-Just for fun
185 x 5
205 x 5
225 x 3
255 x 3
295 x 6

I ran into a high school teacher who always like competing against the student who lifts and he mentioned that he beat a kid for reps of 135. He did 25 reps, and since I hadn’t done high rep bench in sooo long I wanted to make sure I could beat this. Got to 30reps with relative ease, might have been able to get around 50 reps, but I had work to do after this so I wanted to keep the set in warm-up territory.

Close Grip Pushups
25, 20, 20

Neutral Grip Chins
12, 10, 10

Had to make this a quick one, as I’m off to my 4th and final Christmas celebration!

Happy holidays everyone, stay safe!

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270

Happy holidays mate!

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Brief update:

I received my neck harness, dip/chin-up belt, the ‘Trainer’, ‘No 1’ and ‘No 2’ Captains of Crush grippers, and CT’s Maximum Muscle Bible this evening. I’ve been holding off on purchasing these things myself because my family is always mad at me that I have nothing on my Christmas list as I’m fortunate enough and impatient enough that if I want it, I buy it.

I’ll be reading the Max Muscle Bible while watching Team Canada kick some ass at Junior Hockey this evening. Sipping on some Crown Royal Whiskey and diet coke. Sounds like a great evening to me!

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272

12/28/2016
5/3/1 Young Jim Wendler Template

Week 2 Day 2

Power Cleans
95 x 5
115 x 5
135 x 3
165 x 3
185 x 3
205 x 5
I’m expecting one of these days for something to ‘click’ and finally feel like I’m doing these right. I’m currently butchering this movement, 205 feels wayy too heavy for me to be doing them correctly.

Deadlift
135 x 5
225 x 5
315 x 3
365 x 3
415 x 3
475 x 5 ← happy with this set, I’ve lifted 495 for 3reps before but this set was definitely up close to a PR rep set for me. I’ve singled up to a 565lb 1RM, but reps on deadlifts are a definite weakness of mine.

Incline Bench Press
135 x 10
185 x 10
225 x 8 ← ~20s rest
225 x 4

Preacher Curl
50 x 10 Slow Eccentric
75 x 10 SE
100 x 10 SE 20s rest
100 x 6

Back Extensions
20, 20, 20
These are starting to feel better now. Going to start adding weight to these or hitting some higher rep sets to really hammer the back/hams.

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Here is my top set from Wednesday’s workout:

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12/30/2016
5/3/1 Young Wendler Template

Week 2 Day 3

LAST WORKOUT OF 2016! (Unless I slip a quick bonus workout in tomorrow)

Front Squat
135 x 5
185 x 5
225 x 3
255 x 3
295 x 3
335 x 4

I am not good at front squatting. I cant hold a proper rack when I get up to high in weight. I did 1 rep at 295 and had to quickly rack the weight because it felt like my wrists were going to break.
Did my top 2 sets with crossed arms, which I don’t feel overly confident in…

Press
95 x 5
115 x 5
135 x 5
155 x 3
185 x 3 RPE 8
205 x 3 RPE 9.5

These felt good.

BB Landmine Rows
45 x 10
90 x 10
135 x 8
135 x 10
135 x 10

DB Single Arm Press
70 x 10
70 x 10
70 x 10

4 Way Neck
10lbs x 15reps each way
15lbs x 15reps each way

Well these were ridiculously awkward and uncomfortable. Hopefully the more often I do these the better they get. I kept it light and only did two sets as I haven’t done neck work since high school and even then it was minimal.

Hanging Leg Raises
12
12
12

Captains of Crush
Set 1 each hand
No. 2 - 10 reps (~3/4" from closing)
No. 1 - 10 reps (completely closing first 7-8 reps)
Trainer - 25 reps (completely closing most reps)

Set 2 each hand
No. 2 - 5 reps (~3/4" from closing)
No. 1 - 10 reps (completely closing first 6-7 reps)
Trainer - 25 reps (completely closing ~half the reps)

On a side note, I tiled my bathroom last night and grouted it tonight. We are hosting New Year’s celebrations at our place so my deadline to get our 2nd bathroom functional just moved up to tomorrow night!

So tomorrow I’ll be installing the toilet and new vanity once I have given the grout enough time to set.

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You looked pretty comfortable with those deadlifts. I’d have said maybe three reps, even four in the tank.

I would suggest trying to drive your hips through more at the top instead of leaning back though. I think the leaning back can irritate the lower back if you’re unlucky.

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Have you tried straps? As seen here: https://youtu.be/CVTkbggmxR0

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Thanks man, videos of my lifts often surprise me with the speed. While pulling it felt like form was breaking down on the 5th rep so I didn’t want to grind but looking at the video it looks like I could have pulled another 1-3 reps without sacrificing much form.
Regarding my lockout, I always feel like I didn’t quite reach vertical when I don’t do that lean back. But again, the video really looks like I’m over leaning back which I need to be careful with as my back isn’t hard to aggravate.

I have, and REALLY hate that position. I feel like I have absolutely no control or power with it in straps.I also find it more difficulty to keep the elbows high. If the bar starts rolling forward at all there is no way me holding onto straps is going to stop it. Cross-arms I at least have a chance to hold it or if not I can catch it is a zercher hold.

Thanks for the advice though, I do know people that like the front rack with straps.

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I actually have the same feeling about it. I really hate cross arms though.Thats why I wanted to drop the suggestion in case you haven’t seen it yet. Luckily I can get into somewhat of a clean rack position. Not with a full grip but with 3 fingers atleast.

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I think it is just going to take some practice and mobility drills for my wrists and shoulders. I’ve just been slacking on it lately. I appreciated the suggestion though!

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13/31/2016

OK, well I couldn’t not (yep, double negative) workout today on the final day of 2016.

So did a little EMOM workout for fun:

1. Farmers walk: 20’ x 200lbs each hand
2. 4 standing broad jumps (by about minute 4 these resemble cute little bunny hops rather than broad jumps, I’m glad I work out alone because these would have been embarassing)
3. 3 pullups/chinups

I did 8 sets of these. The last few sets started getting ahead of me which only left me with about 15s rest between sets! Lungs and lower back feeling this little workout.

Now I can enjoy those carbs tonight without feeling AS guilty.

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I hate the cross arm as well. It always feels super wobbly and like it will fall at any point. I love the front rack though. I found that using the bar to roll my forearms and triceps helps a ton on getting the position. Also, doing a lot of upper back/lat stretches pre lift help a bunch as well. I used to use the strap idea, but to me it turns into a different movement and I found myself doing almost 30 more pounds using the straps because I could lean forward much more. Happy holidays brother and keep up the great work!

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Thanks man, I appreciate you stopping in an taking the time to comment.

I started doing this a bit months ago and this at least got me to the point of being able to hold a front rack position (albeit uncomfortable). I could still never add too much weight or it would press too hard on my wrists when in the bottom position. I’ll start adding some mobility drills/rolling in to help with this.