Friday night
Coulda took a day off but didn't

Military press
Warmups
1x185
3x185 (really tough)
2x1x185

Push press
3x175 (I suck at this movement so stopped)

Standing one arm press
3x2x75
Failed on an 85 attempt

Called it a session.. was going to run sprints after but decided not to. Just going to get a jumprope and pullup session in tonight and try to get some sleep.

Monday night

531 bench (using a narrower grip than usual)
Warmups
1x245 paused
1x285 pauuussed 3sec
245 for 3+ = hit for 12.. 12th rep was a grinder

Supposed to hit two sets of bench after but decided not to

531 squat
Warmups
245 for 3+ = 5! Lol... pretty terrible.. just a bad squat day imo

Also lol at still being able to bench more than squat. When will this end???????

High bar (prob too much buttwink here going atg)
5x1x185

Inverted rows 5x12
Superset
Ab pulldown 6x90lbs

40yrd slight uphill Sprints
Ran 5 of them at about 85% id guess.. also did jumprope in the a.m.

Off Tuesday I hope

yeah i dont know how wendler runs 20 hill sprints or pushes a prowler around for 40 minutes...will definitely have to build up to that...

azk- i hope i can do that many before july but i doubt it lol


wednesday night

531 military press
warmups

150 for 3+ = 12 reps.. satisfied with this
2x190..... forgot to hit my heavy 'single' prior to repout.. idk why i did two lol

531 front squats
warmups

1x185.. was supposed to be my heavy single but felt realllly easy
1x215.. still easy
1x235.. felt quick enough
1x245.. PR... +20lbs i think

155 for 3+ = stopped at 10 but had two more in the tank for sure

on the drive to the gym tonight, i had this feeling that i was gonna set a PR and i did. well needed because i been having a terrible week thus far college-wise.

vids
150x12 military press

245 front squat

re: front squat... should i stop doing them with the amount of buttwink i got goin on???


ETA: just realized i was supposed to hit 165 for 3+ on front squat.. oh well.. didnt update my numbers on phone because im supposed to do them on friday. also, sorry if the formatting of my numbers suck

nice job on that 150x12...that's pretty sick.

Thanks.. I feel like I could be more efficient on them, don't really like my bar bath consistency

Thursday (off day lol)
Just hit more front squats
Warmups
1x185
1x205
1x215
1x205
3x2x185

Planning on hitting my 531 deficit DLs tomorrow. Not sure how hard I will go on the repout yet. Probably do some floor pressing, dips and superset them with inverted rows then sprints

friday night

531 deficit deadlifts (2 inches)

2x5x95
5x1x135
1x185
1x225
1x255 (my repout set.. supposed to hit 3+)
2x300
1x315
1x325 PR (not entirely sure, but this may be the heaviest DL i've ever done)
255 3+ = 5

i like to think i can hit 345 or so without the 2inch deficit right now but who knows

dumbell floor press

45x5
55x5
65x5
75x5
85x5
95x12 (left at least 2 in the tank)

power cleans.. i like to think my form is improved by lotsss since i last tried them

2x3x135

gonna get a few vids up later.. have to wake up in 5 hours
7x1x165

some vids

315 deficit DL.. form check?
165lb lol clean i feel like its a lot better than before.. still notice early arm bend and not full extension.. hips lower at start? anything else?
95x12 dumbell floor press

With the deadlifts back looks pretty good, just try bring hips through a bit earlier, even though its from deficit I think your trying to use a bit too much back to get the weight up.

you are a pressing machine, gj on the floor presses(much harder than people think when you are actually pausing at the bottom). clean looks decent enough.

krs- thanks. i have one more week with deficit DLs then a deload and was thinking about going back to conventional. i cant do sumo with the bars i use because no knurling lol

kpc- thanks. my 531 for bench tomorrow calls for 255 for 1+ and im thinking i want to hit 10 lol but we will see. and i guess i will continue doing cleans.
---------------------------------

a few adjustments i will make are increasing my poundages for the 531 program by more than 5lbs for the next cycle because I used weights that are a lot lower than my current maxes.

also, i'll be flipping the 5+ and 3+ rep weeks so essentially turning it into 3/5/1. i plan on taking pushing it during the 3 and 1 weeks and taking it easy during the 5 and deload weeks.

The last time I tried to deadlift in a normal gym I found myself doing sumo for my deadlifts rather that conventional because that was the only way I could hold the bar for some reason?

Dunno, shorter ROM or something made it easier for me. Can you sneak in chalk or something? Might help a bit.

I've been able to do sumo with no knurling with the help of chalk if you are allowed to take it in.

why switching to 3/5/1? just our of curiousity

krs and jaybeast- yea i can use chalk there. i havent tried to hit a heavy sumo before but mostly because it feels awkward to me. i'll be sure to get vids up whenever i do them. i'll most likely pick that variation for next cycle of 5/3/1

azk- idk how long i can keep going for rep PRs, but i know that they will start taking its toll soon and i think they already have. my squats suck after doing bench

monday night

531 bench
warmups
1x275 paused
255 for 1+ = 10.. +5lbs to my 10rm PR
(didnt do extras again.,. i'll prob keep fridays as my assistance days for bench/military)

531 squat
warmups
255 for 1+ = 2 lol...
1x255 (just hit it for a single after cuz i felt like such a loser considering i did 3x5 with it on SS)

lots of singles with power cleans and hang cleans. i feel like im getting better at these. first time my hang cleans actually look decent

power clean
185 single for a PR

vids

185 lol clean.. form check?

255x10 bench.. +5lbs for a PR

-----
wow i need to work on my hamstrings.. buttwink is getting pretty stupid.. also, i hate back squats.. would rather front squat only if i could

re: bench.. i need to work on my form some and also keeping my bar path consistent.. feels/looks like i was all over the place and not tight enough

Wow you look like you were built to be a sick bencher. Can you touch chest on a BB floor press?

On the clean there's some early arm bend but this could be due to the PR weight. To me it looks like you're losing power by setting up with your hips a little high and not maintaining your back angle. I'd try working from the hang for a bit.

LOL no, can't touch chest but I do have short arms.. Friday I'll do some BB floor presses

On the clean, I THINK I wasn't having that arm bend problem with 135 yesterday so it may be the weight. And I'll take the advice I get everytime and work from the hang.. I did a lot of them with 135 and it makes a big difference keeping arms straight til full extension

wednesday night

wasnt really feeling it. ate about 5 krispy kreme donuts today too lol nice job at cutting

531 press
warmups
160 1+ = 6 .......was hoping to hit 10 but nope.. wore a belt too and i will never use one for presses again.. .at least not until i feel like i have to.
1x185 (wanted to hit for double but couldnt)

531 front squats (i PC'd all of these)
5x95
3x135
1x155
175 1+ = 3... terrible day lol
2x175 (figured why not)
F x 185
F x 185
1 x 185 tied my lol clean PR and missed the front squat lol
1x185 hit the front squat
3x2x165 (hit the PC, front squat, drop bar and repeat for 2 reps... 3 sets obv)

here i just the did PCs cardiotard style
3x5x155
3x5x135

lots of singles afterwards with 135 and 155

a few hang cleans with 155 and i wasnt getting under the bar enough... my right wrist feels a little painful now about 4.5 hrs later... oops lol

might go to gym thursday night to hit some floor presses, not sure yet. plan was friday but im fiending to redeem my pressing fails

Thursday night

I shoulda took a day off lol

Deadlift (NO deficit)
Warmups
Worked up to 275
Failed 295 twice

Dropped down to 225 and put 2 inch deficit
Work up to 275
Annnnnd fail 295 twice again

Just got home feeling disgusted.. just hit 325 last week on 2inch deficit and couldn't even break 295 lol... too many lolcleans last night.. also my right wrist is sore. Sore enough that I'll skip any upper body for fridays session and early next week if needed.

Going to just front squat Friday night.. hopefully a better showing. Can't want for deload next week

friday night

felt better than the deadlift fiasco. i ended up deviating from the 531 program since it is the last 2 days of week 3 and a deload following.

high bar
worked up to 3 singles are 225 (wasnt too sure of form so didnt go heavier)

low bar
1x245
1x265
F x 285 (lol, leaned over at bottom and didnt want to good morning)
1x285 tough
1x285 success (90% of max)

front squat
1x185
1x205
1x215
F x 225 (wasnt trying to pause and did at bottom)
1x 225 very tough (91% of max)
1x185
2x2x155
5x1x135 paused at bottom of these for 5 seconds of so

superset GHR for 3-5 reps lol

and 3 sets of some light pull throughs

ended up getting some drinks in tonight and some grand-daddy purp. im the worst at cutting

ETA: used straps for frnt skwats

monday night. plan is to deload this week but u never know

front squats
warmups
worked up to one double at 175lbs
10 singles at 155

PCs
15 singles at 135lbs
10 singles at 145lbs

i hurt my wrist last wednesday and today was my first time putting them through any type of stress, i think. felt good during the workout, but now 5hrs or so later, right wrist feels a bit funny again.

im 90% sure im going to try and cut some bodyfat or at least try harder. i have been doing a half ass job so far with that.

oh yea, im getting sick of high rep lower body movements. miiiiight switch up the programming for lower body

wednesday night

right wrist is whatever... put some tape on

speed bench... idk if i should do it during a deload but havent benched in 9 days

5x95
5x135
2x1x185 paused close grip

8 x 3 x 160lbs... most sets done with a grip closer than i usually use for my sets

note: my barpath is so ridiculous the closer my grip is. probably wont do much speed benching for a while.. i dont even know if i get any help from them but didnt want to do light sets

did some type of circuit i came up with.. can i call this a metcon? prob not

175x3 low bar squats
90x10 dumbell rows
135x3 front skwats
20x20 tate press
20x12 lol hammer curls.. havent done any curls in forever

that was one round and i did 3 of them with some rest inbetween... then alternated 100 rotations of jumprope and 4 dead hang hammer grip pullups.. 5 rounds of that and ate absurd amounts of some tri-tip beef

ETA: tate press + hammer curls = siiiiick forearm pump for me

Obv you're much more experienced at benching than I am, but I've been using a Texas Method/Westside type of program for bench for a month or so and I really like it. For me the dynamic days are pretty key, but what do you think?

Day A:
Volume Bench Accessory (5x5 of BB floor press or DB bench at the heaviest I can complete)

Day B:
Dynamic Effort/Recovery Bench (8x3x60% of 1rm done on the minute)

Day C:
Max Effort Bench (2 heavy triples for a couple weeks, then 3 heavy doubles for a couple weeks, then 5 heavy singles, then restart)

That looks good, sir. I actually thought about doing something like that, but with one change. Id alternate the speed / accessory days. Basically bench twice a week, one heavy day and alternate the speed/floor presses.

I had more success with a repetition day as opposed to speed benching. I kinda did my own thing the end of last year and it was similar to 531 where I just did worked at hitting a rep PR every week and increased weight for 3-4 straight weeks then dropped back down a bit.