Silver and Steel

I agree, 5/3/1 is always nice as a break or after time away to get reacquainted with training. Over time I have kept the principles, but used varying methods for each lift based on my own body. I know when I restarted 6 months ago the weights were so low I was embarrassed. Now after 2 cycles of sticking to the program and 4 or 5 of my adaptation, I feel like I’m really in a groove and headed the right direction.

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I think you both have good points. For me, it just helps to switch things up for a bit so I can just mindlessly plug along.

In: 10 minutes elliptical

  1. Paused DL (sumo)
    3-second pauses right after the plates break the floor
    135/3 (conv)
    135/3
    225/3 (conv)
    225/3
    315/2 x 4

  2. Paused Bench
    3-second pause on chest
    45/5
    135/3
    185/3
    205/5 x 3

  3. Pendlay Row
    135/8
    185/6
    155/10

  4. Inverse Leg Curl
    3p/3
    2p/4 x 3

  5. DB Shrug
    75/20 x 3

Out: 10 minutes elliptical

5 Likes

Just popping in to see how other people are doin.

:+1:

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Good to have you

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How did you like the Inverse Leg Curl?

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Maybe too early to tell? It’s tough like a GHR. I had a tough time keeping my hips extended and not caving over. I’ll definitely keep it in the rotation some and report back

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Yeah, that thing is pretty tough! Hardly anyone ever uses the one at my gym, it’s exciting to see somebody trying it out.

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I honestly had to see someone else use it to have any idea how

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Are these Spoto style just off the chest or actually touching for 3 seconds? Just a curiosity from a guy with a poverty bench, lol.

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Good question, but, remember, my bench is terrible.
I was touching without sinking, if that makes sense. So it’s on my chest, but I’m trying to keep all the weight in my hands.

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In: 10 minutes spin bike

  1. Deadlift
    Sumo
    135/5
    135/3
    225/3
    325/3 x 3
    Did a lot of Cossack squats in between the warmups, which I think was a good idea

  2. Paused Squat
    Placed the bar as high as I could and took a really narrow stance. I’m trying to force my right knee through the range of motion a little bit - it likes to get out of there and shift everything over to my left hip. 3-second pauses. No knee sleeves.
    45/5
    135/5
    185/8 x 2

  3. Lying Leg Curl
    Trying to stay really light and contract hard.
    100/8
    120/8
    110/8

  4. Standing Calf Raise
    200/10 x 3

  5. Hanging Leg Raise
    BW/10 x 3

Out: 10 minutes spin bike

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In: 10 minutes elliptical

  1. Bench Press:
    45/10
    135/5 x 2
    185/3
    225/1
    250/2
    215/6 x 3

  2. Chin-up
    BW/8 x 3

  3. OHP
    45/8
    95/5
    140/4 x 3

  4. C/S DB Row
    25/8
    40/12 x 3

  5. Superset:

  • Cable Face Pull
    60/8
    45/12
  • DB Lateral
    20/12 x 2
  1. Superset:
  • HS Preacher Curl
    1p/15
    1p/12 x 2
  • V-bar Pressdown
    50/15
    50/12 x 2
3 Likes

We never chose the reps mate

The reps chose us

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Back to it

In: 10 minutes spin bike

  1. Squat
    I’ve moved to a really high bar and narrow stance, and that feels significantly better on my knee even though it seems like it should feel worse. Go figure.
    45/5
    45/5
    135/5
    185/5
    225/3
    275/6 x 3

  2. Snatch-Grip RDL
    135/10
    185/10 x 2

  3. Leg Extension
    40/12 x 3

  4. Hip Abduction
    2p/15 x 3

  5. Standing Calf Raise
    160/15
    160/12 x 3

  6. Crunch Machine
    80/8
    60/10 x 2

Out: 10 minutes spin bike

3 Likes

Gonna have to give these snatch grip RDLs a go myself mate

How do they feel?

I imagine they are Doms central

2 Likes

When I read it, I didn’t see the point of the snatch grip since I’m not coming from the floor. After doing them, though, I felt like I got a better stretch for some reason.

I didn’t go heavy, but I’ll let you know about the DOMS tomorrow!

We’re close, friends!

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Looks amazing bud

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That’s phenomenal! Bet you’re excited to get in.

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Thanks gents. We can’t wait. The hotel life has worn out its welcome, especially with me working from home. To top it off, someone in my son’s class tested positive, so now my son is doing school from the hotel for the next two weeks. He gets to go back the day we move in!