Monday 5-2-16
O.k last week was an introduction of light 5x5 to my body week…now we start the ascent.
Got a good dynamic warmup in n some b.w squats before hand…
HIGHBAR PAUSED SQUAT-NO belt
55x8
145x5
Work- 5X5
195x5
195x5
195x5
195x5
195x8
Cool down
145x5
55x8
That’s it. Lol
After my 1st 3 weeks I will adress the lack of pulls in this program. I think weighted chins fit nicely here. Well see.
One other thought is how close light squat day is after today’s heavy. It seems a bit soon at wednesday…and then a long gap till Monday again… which I think may cause more soreness than necessary. … I could be wrong…
Wednesday 5-4-16
2 min rests/5x5
PAUSED CHAIN BENCH -20 pds chain
65x10. 85
155x5. 175
Work
245x5. 265
245x5. 265
245x5. 265
245x5. 265
245x5. 265 2 sec pauses here
295x8 315 paused slingshot
LIGHT SQUATS-3x5
Paused SSB
65x5
65x5
155x5
155x5
155x5. 2sec pause here
Done.
Friday 5-6-16
PAUSED DEADLIFTS-3x5
off a plate - explosive
45x10
135x5
135x5
225x5
From floor- full pause 2" off ground
245x5
245x5
245x5
225x8 explosive from floor
135x12 stifflegged from floor
Light bench-3x5
PAUSED CLOSEGRIP
Tng
65x20
155x10
Full pause
245x5
245x5
245x8
155x12 feet up.
Done.
Monday 5-9-16
2 min rests/ no belt
Big dynamic warmup
5x5
HIGHBAR PAUSED SQUAT
B.wx5
65x5
155x5
Work
205x5
205x5
205x5
205x5
205x8 *
Speed squat - tng
155x8
That’s it. This is a weight I wanted to get to and I nailed it. Was worried a bit because this weekend I played quite a bit of basketball and my knees and lowback were just beat up… plus some sunburn to sap more energy…
After this 3 week wave of adding 10 pounds a week to the same variation …I’ll change it up and progress with tng on these and let my ssb paused squats climb now…
Same day…
Later in the evening though
light bench 3x5
PAUSED CLOSEGRIP 3x5
Tng
55x20
135x10
235x5
Paused
255x5
255x5
255x5
Spoto tng
145x20
Laying knees to chest - squat stance
X12
X12
X12
-Feet together
X16
Pullin some things ahead. Took today off from work. Rest of the week Hella busy and then help my bud move into his new place…
Wednesday 5-11-16
Switching Fridays deads with today’s bench knowing I’m probably helpin my buddy move into his new place Saturday. Yeah i think about things like that…
PAUSED DEADLIFT-3x5- thick bar. No belt
Off a plate - explosive
55x5
145x5
145x5
235x5
Work- full pause 2" off floor
255x5
255x5
255x5
Off a plate
235x8. explosive
145x12 stifflegged
Done.
Fridays bench session ends my 1st 3 week block on this. Now I’ll add in some pulling to the next block and adjust the variation of each lift…
Paused squat -to tng
Paused chain bench- paused bench
Paused deads - to deficit deads
All beltless - the following block will be adding the belt back.
Also to adress the volume as weight increases. … I’ll be going to a 4 day lift week in an 7 day week. Vs. The 3 in 5. So by nature every other week will be higher or lower volume on upper and lower body.
Well between …
Working 12.5 hrs/paused deadlifts/working 12 hrs
I completely strained something. No idea what it is or how as nothing was ever apparent…it just started coming on halfway through the 12 hr shift…
It’s basically my upper left 1/4 of my back, into the back of that shoulder and trap.
I am kinda pissed. My 3 week block has went so well and really am looking forward to starting a new block monday. Now I don’t even know if I’ll be able to do tommorow s final session of this block. I’ll get warmed up and see. If not it will be 3 days off from lifting and see how it feels monday… so Dis couriging.
That’s the one thing I can’t truly account for is the volume and cns burnout I get from my job. It’s manual labor all shift and shifts can be 12 hrs all week…
Thinking about too much in this low. Maybe I should take a break from deads as its the most stressful lift on my back and cns… and the most risky injury wise. Still 2 more 12 hr shifts to work through like this niw…
Friday the 13th…
Man its been a rough couple days working through this. .
But…each day bit has gotten better. Stretching . Hot showers n massage s and lots of NSAIDS.
Did my full dynamic warmup and went into today’s bench session willing to skip it if need be. Yeah…it was that bad…
But no need… it has gotten substantial lly better in the last 24 hours and benching didn’t bother it at all either way…
Whew…
5x5
PAUSED CHAIN BENCH -20 pds chain
55x5. 75
145x5. 165
235x5. 255
Work
255x5. 275 for a 5x5.
No slingshot sets or spoto. Just glad to finish the planned 5x5 without further injury.
SSB paused squat-3x5
55x5
145x5
Work
165x5
165x5
165x5
Get out. Just glad to get it in. Should be ready to roll by monday. It’s still there but tenfold better. Very Suprisingly.
Feelin much better.
Got the whole next block written. Went to a 4 days training in a 7 day week. Just like when I was running 5/3/1 a few weeks ago…
Adding some pulling back in and acessory. .
Here’s the template. 4 sessions focused on one main movement. .then some opposing acessory work.
-
Squat
Tng highbar beltless squat 5x5
StiffLegged Deads
Reverse crunches
-
Bench
Paused bench 5x5
Inverted rows
Curls
-
Deads
Deficit deads beltless 3x5
SSB squats
-
Bench#2
Closegrip bench tng 5x5
Chinups
AB wheel.
Monday 5-16-16
HIGHBAR SQUAT - 5x5. Beltless. Tng
Paused
B.wx5
55x5
145x5
165x5
Work-tng
215x5
215x5
215x5
215x5
215x5
145x8- 2sec pause
StiffLegged deads-
145x8
145x8
145x8
Hanging knees to chest
X8
X8
X8
X16 laying knees to chest
Squats felt like shit…but got better each set. My back was just stiff as hell …which happens on Mondays sometimes…
Wednesday 5-18-16
I did this session 2 a.m Tuesday night !
Long story short my daughter got a toothpick that went into her foot and then broke off ! Hours at the E.R later an orthopedic surgeon was deemed necessary and she had to have it removed immediately ( well 8 a.m the next mornin). So after leaving work early to meet them at the hospital I had to return home to check on things and get some sleep before getting up to get my oldest 2 off to school and immediately get back to the hospital for her surgery. So before bed I decided was my best and only time to get this in… and I did.
As soon as I was home and everything was settled I washed up with some ice cold water, stretched out for 5-10 mins and slammed an energy drink…
2 a.m …begin…
PAUSED BENCH -5x5
45x10
65x5
155x5
245x5
Work
265x5
265x5
265x5
265x5
265x5
265x5 extra set !
155x22 tng
Inverted rows - bench grip. Deadhang
X20
X15
X15
Tng
X15
E.z bar curls -paused
85x8
85x8
85x10
Tng
65x10
45x10
Saturday 5-21-16
Finally back in the home gym. It’s been a hulluva week trying to work, get kids to school and live at the hospital in between ! My daughter surgery was succes full. We have the toothpick in a jar for memory. She was finally released friday night and my wife n I finally got a nights sleep. 10 hours ! Woo… between all the driving and then sitting for hours my back was fucked. I did mobility and hit shower before bed and a huge dynamic warmup upon waking… not untill well into the workout did it feel better… I’m back on track now.
5x5 Deficit Deadlifts- off a plate.Thick bar.Deadstop
45x10. StiffLegged
65x5. Paused
155x5. Paused
245x5. Paused
Work- off a plate
265x5
265x5
265x5
265x5 added belt here
265x5 great speed on last 2 sets
245x5. StiffLegged
155x8 stifflegged
SSB SQUATS
paused
B.wx5
65x5
155x5
Work-tng
175x5
175x5
175x5
175x5
175x5
Done.
Went better than with my back I thought it would. Doing paused deads was a mistake fir warmups. My 1st 265 set felt slow as hell… but each set got better… once I got the 3x5 in I belted up and got 2 more.
Monday 5-23-16
B.w-234 - scale is back. Battery died n took forever to remember to replace them…
5x5
CLOSEGRIP BENCH
Paused
45x20
135x10
225x5
Work -tng
245x5
245x5
245x5
245x5
245x5
295x8 slingshot
225x8 1 finger width closer
135x8 1 finger width closer. spoto. Paused. Feetup
CHINS
Tng
X5
X5
X5
X5
X5
2sec deadhang
X3
X3
X3
AB WHEEL
tng
X8
X8
X10
Wednesday 5-25-16
B.w-226. 8 pound difference since Monday ? Lol
5x5
HIGHBAR SQUATS -tng. No belt
B.wx10
45x10
135x10
205x5
Work
225x5
225x5
225x5
225x5
225x8
135x8 2sec pause
StiffLegged deads
135x8
135x8
135x10
That’s it.
This is a weight I wanted and I crushed it! My base building is going well !!
My initial goals on my return to highbar squatting…
205 for a paused 5x5 check.
225 for a tng. 5x5 check.
?
Thursday 5-26-16
B w- 225. Down another pound despite eating big meals.
Holiday week means brutal days here. After squatting yesterday and then working 12 hrs I was sore as shit. But I woke today and realized that would be the most rested I’d be for the rest if the week…hah!!! and decided to do Fridays session today !
5x5
Paused Bench
45x15
135x5
225x5
Work
275x5
275x5
275x5
275x5
275x5 2 sec pause here
225x20 tng
Inverted rows
Deadhang
X20
X15
X15
Tng
X15
E z bar curls -paused
85x10
85x10
85x10
Tng
45x15
I must say between lifting, yard work and work my hands n wrists were sore today ! It hurt to hold the bar! Lots of chalk n getting tight and then just bear it fir each set. NY the 5th set it had loosened up and went numb a bit and 5th set felt best ! 225 for 20 was on a wim to replace my heavier slingshot set I’d normally do. Hands would not have it…would not!
Monday 5-30-16
A bit burnout from sunburn and doing many projects including opening the pool !! I tore apart an old swing set and used the 4x4 to make some deadlift blocks! Win win. Don’t need em.niw… but I will after this 5x5 base building is over. I’m going back on The Cube Method.
DEFICIT DEADS- deadstop . No belt
Off a plate
45x10
135x5
135x5
225x5
Work- mixed grip
275x5
275x5
275x5
225x5 from ground
225x5 4" blocks
315x5 4" blocks
135x10 stifflegged
Had to try the blocks out.
SSB SQUATS
paused
B.wx5
75x5
165x5
Work-tng
185x5
185x5
185x10
Done. Back was locking up after my deficits. But wanted to try my blocks out.
Wednesday 6-1-16
B w-229
5x5
CLOSEGRIP BENCH -tng
55x20
145x10
235x5
Work
255x5
255x5
255x5
255x5
255x5
305x8 Slingshot
145x20 feet up. Paused spoto 1" off chest
Chins
Deadhang
X1
X2
X3
1 sec hold at top
X5
X5
X5 getting tough
X5
X5 barely…
ABWHEELS -tng
X10
X10
X12
Good day . Much pump
Friday 6-3-16
B.w-226
5x5
HIGHBAR SQUATS -beltless. Tng
B.wx10
55x10
1 45x5
215x5
Work
235x5
235x5
235x5
235x5
235x5
145x8 2sec paused
StiffLegged deads
145x8
145x8
145x8
Didn’t have a lot of energy to start these squats and the first working set felt pretty heavy I had doubts if I could even finish the five by five butt like any good 5 x 5 I just took each set and focused on it the last couple wraps on nearly every set definitely was a battle butt I got them all in to finish this beltless cycle
Sunday 6-5-16
Pulled Monday s session ahead because of a field trip
5x5
PAUSED BENCH
55x15
145x5
235x5
Work
285x5
285x5
285x5
285x5
285x5 2 sec pause here
Feet up. Tng drop set
235x5
Rest 10sec
145x10
INVERTED ROWS- explosive tng
X20
X20
X16
2sec hard hold
X10
EZ BAR CURLS -tng
85x12
85x12
85x12
Paused
45x 12
Def. A p.r on paused bench as a 5x5. These were heavy and last ones pretty slow. After set 3 I took 3 plus minutes as rest ( been doin 2 min’s timed this whole cycle). Grabbed my son to spot me on set 5 and it ended up being the best set even with the 2 sec pauses.
I then supersetted my rows and curls and got an absolute massive pump in my biceps and forearms. It was crazy and unexpected.
2 sessions left in this 5x5 cycle. Deads/ closegrip bench. I’ve been beltless and timed rest for 7 weeks now.
Next I plan to get back on the Cube Method. I still am sticking with my 4 session work week to battle fatigue and allow for my 2nd upperbody/acessory day
Tuesday 6-7-16
B.w-225 lightest I been…
Pulled a day ahead again. Shitty weather outside and I felt pretty good. At this point I’ll Pry do Fridays session a day early and in turn have a full 3 days off before starting my Cube Method.
3x5
DEFICIT DEADS -no belt. Off a plate
45x10 good morning deadlift stance
45x10 stifflegged deads
145x5
145x5
145x5
235x5
Work - chalk n mixed grip
285x5
285x5
285x5
4" blocks
235x8
235x8
SSB SQUATS -tng
55x10
145x10
165x10
Work
195x5
195x5
195x5
Last lower body session of my beltless 5x5 run complete. After the 3x 5 set my back was tight so I belted up for the accessories block pulls n Ssb. Which is twofold I needed to get a feel for it anyways and adjusted it a click tighter as it was too loose from winter !