Bench-
135 x 10
145 x 8
155 x 6
170 x 5
180 x 5
190 x 5
205 x 8 (arching the bar was sore)
DB Press-
80 x 6 x 4 sets
DB Rows-
85 x 6 x 4 sets
Back was sore today and I feel like it was a factor in the benching. I have gotten 11 reps out before at that weight. However back is feeling better then it did 3 weeks ago.
Deads-
185 x 10
205 x 8
240 x 6 (started to feel it here)
260 x 5 ( form was real well… just that sharp shooting pain)
275 x 5
295 x 3
310 x 3 (intense pain)
Goodmornings-
Bar x 15
65 x 10
85 x 10
95 x 10
105 x 10
Back Extensions-
7 sets with various weights
Tricep Pressdowns-
60 x 10
70 x 8
80 x 6
Today the back really hurt… bad sleep and stressed out… I couldn’t get the extra reps of deadlifts up without the pain stopping me.
Standing Military-
65 x 10
85 x 8
95 x 6
105 x 5
115 x 5
125 x 5
135 x 9
Dips-
BW+ 25 lbs x 6 x 4 sets
Chinups-
4 sets of 6 reps
Farmers Walks-
130x
120x
110x
followed by a tri-set with 100,90,80’s all without rest.
Today my back felt awesome, maybe it was just from working through the pain and during extra lower back work. But I still weighed the same today, tommorow will be a rest day with some cardio then Sunday I’ll start the new week with Squats.
Maybe someone can help me with this, I want to start doing some olympic lifting ( ie cleans, snatches) but where can I fit them in? Should I make another day of lifing? Or I have seen some people add it on their deadlift days. Thanks in advance for any advice.
Squats-
135 x 8
185 x 6
225 x 5
255 x 3
270 x 3
285 x 3
305 x 7 (little sore, coulda got 1-2 more)
Leg Press-
7 plates a side x 8 x 4 sets
Stiff-leg deadlifts-
135 x 8
185 x 8
205 x 6
135 x 8
Lying Leg Curls-
100 x 8 x 4 sets
Standing Calf Raises-
400 x 12
420 x 10
440 x 8
Today my back felt fine, warmed up really well. Stiff hamstrings today so took a while to loosen those. After about 5 reps on the squat i could feel lower back pain, i was hoping for 9 reps which i think i can get next time at this weight.
Bench-
135 x 8
155 x 6
175 x 5
185 x 3
190 x 3
205 x 3
215 x 5/3
DB Press-
75 x 8 x 3 sets
DB Rows-
80 x 8 x 4 sets
Hammer Curls-
45 x 10
50 x 8
55 x 6
Today was a good day, had alot of sleep. I usually go around noon or so to the gym but today I went earlier. There was only 3 people in the gym, 3 elder lady so I had no spotter. I only got 5 on the first set, I felt that i could of got at least one more. So I re-racked the bar waited about a minute and pushed out 3 more reps
Deadlift:
135 x 5
185 x 5
205 x 5
245 x 5
275 x 3
295 x 1
315 x 3
Hanging Leg Raises-
6 sets of 10
Good Mornings-
bar x 10
65 x 10
95 x 8
105 x 8
105 x 8
105 x 8
Back Ext’s-
5 sets with a 25 pund plate.
I hardly got any sleep at all… maybe 2 hours at the most last night. My neighbour in the condo complex decided he would play music all night. I knocked on the door 3 times and finally he answered it at 3 am with a beer in his hand. I should of just took today off.
I warmed up really well today. 25 minutes of foam rolling, hip mobility, and activation moves. Yet somehow my lower back still killed me. Once I hit 275 its just an intense pain. Squats were fine this week for the most part though.
Heading for an ice cold bath, a huge meal, and early bed.
I was also thinking about cutting out the bench day and running smolov jr with this. I read that most people’s bench does not make big gains but the other 3 lifts do. If i run it every 3 waves or so and deload after I should be good.
Are these lifts with a belt? I know belts sometimes get a bad rap with lifters, but since I started using mine about 6 weeks ago, my lower back pain has improved, as long as I still throw in back extensions here and there.
I used to throw in some Cleans in 5/3/1. I used them as assistance and a warmup for the deadlift. I did 3 sets of 3 first on the Deadlift day, then went into Deadlifts.
Personally, I’ve always felt more explosive off the ground when deadlifting if I warmed up with cleans. Hope that helps.
Thanks alot for the advice on the cleans, I think that is what I will start to do warming up.
I never wear a belt but have really been thinking about it for the repout sets. About 3 weeks ago I was doing my deadlift/oblique work, and I am not sure what did it but the next morning I could hardly get out of bed. I took about 2 weeks off as it started to feel better. During that time even getting outta a chair hurt.
However, I did try today with a belt it was a little loose but I did not really feel a difference. I am going out to try and find a good one that will fit.
I bought a single-prong from EliteFts.com. It was around $50, they custom make all belts, so it does take about six weeks to get there, but to me it was worth it. Just feeling how strong the belt is, I know it will last forever. And I can feel a big difference when I wear it just a little loose and push my belly into it throughout each rep.
Well, now just the daily things are not hurting and the first week back was to really just see how it was doing. The squats seem to be fine on the back now, just deadlifting. So I think I might rest the back on deadlift days and just do BB rows, light squats,goodmornings, and back extensions
SOHP-
65 x 8
95 x 6
105 x 5
115 x 3
125 x 3
135 x 3
145 x 6
Barbell Shrugs-
135 x 8
225 x 8
275 x 6
315 x 5
315 x 5
225 x 6
135 x 8
Weighed in at 234 today so down a few pounds, busy day so I just wanted to get in and out. Shoulders felt strong today, not really much to say. If I got the energy tommorow it will be squats.
Squats-
135 x 10
185 x 8
225 x 6
255 x 5
285 x 5
305 x 3
330 x 4
Stiff-leg deadlifts-
135 x 8
185 x 8
185 x 8
205 x 8
Seated calf raises-
90 x 20
110 x 15
140 x 10
Tried to leave a little in the tank today. First day of the golf season tommorow, just got the sticks re-gripped so want to be able to walk tommorow properly.
Bench-
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5
215 x 3
230 x 2
No assistance today, running late the last few days. Golf season just opened so I have been sneaking in alot. 18 the last few days. Little bit of cardio that way. I might do so lower back work tommorow.
SOHP-
65 x 8
95 x 6
115 x 5
125 x 5
135 x 5
145 x 3
155 x 4
Dips-
3 sets of 10
Chinups-
3 sets of 6
Farmer Walks-
3 lengths with 130 lbs
Rear Delt Raises-
3 sets of 10 with 15 pounds
Just did some ab work and lower back work yesterday. Back was not up for the deadlifts. Not going to deload this one, I dont feel I need it quite yet. Probablly deload every 8 weeks at first, then every 4 weeks after.
However for wave 2 I am going to be running Smolov Jr. for bench. I never gained much the last time I ran 5/3/1 for 6 months in bench so just going to try this now, see if its too taxing on the body.
Squats-
135 x 6
185 x 6
235 x 5
265 x 5
280 x 5
295 x 9
Stiff Leg Deadlifts-
135 x 8
185 x 8
205 x 8
225 x 6
245 x 4
Seated Calf Raises-
90 x 12
140 x 10
180 x 8
Smolov Jr.
6 x 6 @ 70 % (180)
Squats were fine, tired today. Got pulled over on the way to the gym so that put me in a bad bad fucking mood. I have read alot on Smolov and people complain about little aches. I can see why. The benching plus squatting today really left my wrist sore/pumped. Easy chest workout, but I can see that the volume over 3 weeks is going to get hard.
Couldn’t get much more on the Overhead Presses. Smolov is feeling good, the first set felt really heavy but after that it was good to go. Going to eat a tonne and go to bed. Might try deadlifts again tommorow.