Just Another Log

I haven’t fully ironed out the details yet, but I will likely end up doing a couple non-programmed down sets. As I’m stripping the weights I’ll probably grab some additional reps on the way down, but I don’t plan on really calculating it. More of a go by feel sorta thing. Maybe sneak in a widowmaker on squat day, or some stupid stuff like see how many bench reps of the empty bar I can get without racking.

Try to make it fun for the 45mins I’m in the gym.

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That’s what I typically do as well. Might as well get some reps as as stripping the bar down haha. Just go based on how I’m feeling that day.

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WK1-D2

CLEAN (Full Squat Clean)
135x2 EMOM (12 minutes) - 24 total reps

RDL / SPLIT SQUAT
135x15 / BWx12
135x15 / BWx12
135x15 / BWx12

1 MILE RUN
7:32

NOTES: Nice light workout to get the blood flowing. Even though RDL’s @ 135 are super easy, they stretch the fuck out of my low back and hamstrings. Gonna stick to 135 for a bit until I can get lower. Felt weird to clean with hexagon plates.

POST WORKOUT MEAL
4 eggs
4 pieces of toast
4 slices of cheese
1 avocado
1 banana
1 apple

~1500 calories. Will eat all my chicken at lunch.

On a side note, I think my body can’t handle a high amount of cheese. From how I’ve eaten rice, lentils, chicken, goat, fish, wild game meat, avocado, eggs, and roasted/steamed veggies don’t upset my stomach at all. A small bit a cheese doesn’t hurt, but I know now I can do high carbs high protein, but I can’t really do high fats. It makes me feel too weird. I think that’s the genetics in me though.

DINNER
8oz salmon patty
12 spears asparagus
1 large potato (cut up roasted with olive oil)
2 tangerines

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WK1-D3

BACK SQUAT / AB WHEEL
155x10 / x20
155x10 / x20
155x10 / x20
*Did these pausing and really trying to stay vertical and put a lot of pressure on my quads. Felt a crazy pump even with this light of a weight.

BENCH PRESS / DB ROWS
135x5 / 70x10
155x5 / 70x10
175x5 / 70x10
185x5 / 70x8
155x10 / 70x8
155x10 / 70x6
155x8 / 70x6
*Really focused on proper form and pausing each rep slightly.

CURLS
100 reps

NOTES: Got in and got out. Light squats in the middle of the week end up being perfect with all the heavy squatting and cleaning done other days. This day will be use to really drill form and just push the reps per set.

POST WORKOUT MEAL
Chicken in tomato sauce/soup (1lb)
2 apples
2 tangerines

DINNER
Egg tacos with guac and cheese

QUESTIONS
@flipcollar hey question for you man, based on something I saw you respond to in another thread. If someone is doing a full body workout like for example:

Day 1 - Squat 531, Press 531, Chin Ups 50-100
Day 2 - Squat 3x10, Deadlift 531, Dips 50-100
Day 3 - Squat 5x5, Bench Press 531, BB Rows 50-100

How would you go about setting up assistance work added to this program? Or because everything is getting hit so frequently you wouldn’t add anything to that? Would you do rows or chin ups twice a week or would once a week be more than enough volume for a setup like this?

Just asking because I’ve made good progress with no program and just going in and making sure I get work in. Now that I’ve built the habit of consistently going to the gym, I think it’s time I get on a proven program to really maximize it. So I’ve been thinking about more volume on the main lifts vs adding assistance exercises to a full body setup. In 5/3/1 I like the full body setups, but like the idea of Triumvirate, but would want to squat more than 1x a week. Value your opinion, so thanks man!

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WK1-D4

SNATCH
155x1 EMOM 20 minutes

PENDLAY ROW
155x6x6

NOTES: EMOM kills me, but keeps me so focused. Felt weird to snatch with metal plates. People were giving me all sorts of looks lol.

POST WORKOUT MEAL
Meat stew
Apple
*Meat stew has 4 cups, so filling!

probably depends mostly on how you feel. You’re not doing any direct arm work in that program, and I like to have some curls and extensions involved. lateral raises are nice too. You could just knock them out in a superset if you wanted to at the end of 1 or 2 of your workouts. like 3x10 for each. nothing fancy. Just a little extra work. It’s not necessary to do all the time, but I’d definitely do it when you don’t feel overworked.

edit: i forgot to mention leg curls, as they are really the only assistance exercise I do for legs. They’re so different from squats and deadlifts that I think they have value.

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Thanks man, I appreciate the feedback. I think I’m ready to go ALL IN on a 5/3/1 program from Forever now.

You’re not alone my man! I can relate to this completely.

Cool to see you’ve made the decision to stick with something consistently for a year, I did the same about 2 weeks ago. Looking forward to popping in now and then to see how it’s going.

P.S. how long have you been in Denver? I took a semester off a few years back and spent 4 months living in Westminster. Colorado was one of those places I felt like I could’ve stayed forever.

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For sure man, glad you have you on board. As I’ve been on this forum the people with the most success are people that literally have made MINOR changes to their programming for years. Like if someone working out 4x a week, but they hit a period of time where they can only lift 2x a week, their program doesn’t necessarily change. They go from upper/lower to 2 full body using all the main movements still. There are other examples but you get the point. I’ve seen a few “1 year of whatever program” logs and everyone that stuck to it for one year TRULY got great results.

I’m deciding today on what program I’m gonna do, but no matter what it is, until Dec 31st 2018 I’m going to stick to it. I’ve gotten good results from just showing up, but now that habit is instilled its time to go all in on a program to really see how far I can get.

I’ve been in Denver for almost 2 years. Westminster / Broomfield are cool. I use to live up there for a bit. One of the few 24 hour fitness that has bumper plates. Miss going there lol.

On a side note, the ONE thing that has been great about program hopping the amount I have is I’ve learned what I like and don’t like and what fits my personality.

Me personally I know I like the following:

  • Minimal exercise selection
  • Minimal equipment needed
  • high frequency approach
  • working up to a heavy top set and then back off sets at least once a week for a particular exercise
  • I like 5x5 squats at least once a week
  • Keeping my training M-F mornings so I can not worry about any lifting on weekends and enjoy
  • Hard conditioning or a sport 2-3x a week.
  • Shorter intense gym sessions (60 min max gym time)
  • Squats (front and back)
  • Snatches, Cleans, and Jerks!

Sounds like you’re set to crush it this next year!

I couldn’t get out of Westminster fast enough lol - Golden and Boulder were my favorite places to hang out.

Happy lifting man!

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IT’s FINALLY TIME TO COMMIT TO THE PROCESS.

I was going to write this whole essay on why the time is now. But figure there is no reason to talk about it. The time is right and the time is now. To get to where I want to get to, I have to commit to this goal and see it all the way through.

THE GOAL:
TRAIN FROM NOW UNTIL DECEMBER 31st 2018 USING THE SAME PROGRAM. NO CHANGES UNLESS INJURED.

MONDAY
Squat 531
Press 10x5
BB Rows 50-100
Core 50-100
*Assistance if time

TUESDAY
Clean
Deadlift 531
Condition

WEDNESDAY
Squat (Light)
Bench Press 531
NG Chin Ups 50-100
Core 50-100
*Assistance if time

THURSDAY
Snatch or Clean (Light)
Condition

FRIDAY
Squat 5x5
Press 531
BB Rows 50-100
Core 50-100
*Assistance if time

SHORT TERM GOALS (The big 4)
Back Squat - 315
Bench Press - 225
Overhead Press - 155
Deadlift - 405
Snatch/Clean - Just maintain technique

PROGRESS MARKERS
Only using 45’s, 25’s, 10’s.
95 / 115 / 135 / 155 / 185 / 205 / 225 / 245 / 275 / 295 / 315 / 335 / 365 / 385 / 405

Using today and the following week at lower weights to just get use to the programming.
The one thing I will play around with is the down sets after the 531 sets. I think I’ll do the classic 5x5 FSL for a few cycles until I get into a groove.

Doing deadlifts on Tuesday since I squat light on Wednesday and setup for exercise will be already there.

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WK1 - D5

BACK SQUAT / DECLINE SIT UP
135x5 / x20
155x5 / x20
185x5 / x20
205x5
225x5
155x20

OVERHEAD PRESS / BB ROWS
95x5 / 135x5
115x5 / 135x5
115x5 / 135x5
115x4 / 135x5
105x5 / 135x5
105x5 / 135x5
95x5 / 135x5
95x5 / 135x5
95x5 / 135x5
95x5 / 135x5
95x5 / 135x5

MIXED GRIP PULL UPS
5, 5, 4, 4, 3, 3

NOTES: This workout felt GOOD. Felt like I was in my garage again because it was just 1 barbell used for 3 lifts. BB rows always have my upper back on fire. My posture is super straight after bb rows lol. Timing was good. I got done in like 40 minutes.

POST-WORKOUT MEAL

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Next Week

ALLRRIGGGHHHHTTT GUYS, TIME FOR A CHANGE OF DIRECTION :wink:

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Lol. Na man, I can’t do that anymore. I owe it to myself to finally do this the right way. I gotta just do it, no excuses.

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Just bustin your balls man. You got this. Always enjoy reading your log, so I’m ready to see what progress you make on one program for a year. Good luck brother!

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I know man, thanks I appreciate that! Glad you following along!

Whoa baby steps buddy, how about trying to get to December 31st 2017 without changing the name of the log 1st? LOL

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Sometimes you gotta do things cold turkey all at once :sunglasses:

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WEEK 1 - DAY 1 - Mon 9/18/17

BACK SQUAT
45x10 / x5 (Ab Wheel)
135x5 / x5 (Ab Wheel)
155x5 / x5 (Ab Wheel)
185x5 / x5 (Ab Wheel)
205x5 / x5 (Ab Wheel)
155x8 / x5 (NG Pull Up)
155x8 / x5 (NG Pull Up)
155x8 / x5, x5, x5 (NG Pull Up)

OVERHEAD PRESS / BB ROW
95x5 / 95x10
115x5 / 115x10
115x5 / 115x10
135x5 / 135x10
115x5 / 135x10
115x5 / 135x10, 135x10, 135x10, 135x10

JUMP ROPE
10 min

POST WORKOUT MEALS (total food in 2 meals)
1 lb chicken thighs (boneless skinless)
4 medium russet potatoes
2 cup baby carrots
lots of spices
64oz of water

NOTES: I had a work meeting I had to get to and everything was being taken up at the gym for some odd reason. So left the press and row for later. Found out I can work from home today after the meeting ended, so decided to stop by the gym and get my press and rows in. Took 15 minutes.

On side not I REALLY dig NG Pull Ups. They don’t bother my elbows at alllllll. I think I’ll stick to using NG Pull Ups for now and once I can get to 5x10 then I’ll start incorporating regular Pull Ups and chin Ups.

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WEEK 1 - DAY 2 - Mon 9/19/17

CLEAN
135x3
135x3
135x3
135x3
135x3

DEADLIFT
185x5
205x5
225x5
245x9 (Rep PR!)
135x10 (RDL)
135x10 (RDL)
135x10 (RDL)
135x10 (RDL)

CONDITIONING
1 Mile Run - 7:12
BW Circuit - Chins / Push Ups / Sit Ups - 3 Rounds as many reps as possible with no rest in between rounds or exercises.

POST WORKOUT MEAL
1/2 lb chicken
2 russet potatoes
1 cup carrots
side salad (spinach + tomatoes)
32oz water

NOTES: Conditioning had me gassed!

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