Deadlift - 5/3/1

Deadlift
warm up
5x145
5x185
3x225
work sets
5x280
3x315
4x350 (PR)

Felt great. I always got stuck on 5x335, also weighed about 20-25lbs more, so this felt awesome. Really wish I could have hit 5 reps tho. Rep 4 was pretty grindy. Going to keep going with the same assistance work.

Assistance Work

Power Cleans
5x3x135

GHR
5x5xBW+25lbs

Cleans before DL IMO

Another early morning workout, going to see Loius C.K. tonight (brag?).

Bench - 5/3/1

Bench
warm up
5x45
5x70
5x85
3x105
work sets
5x135
3x150
3x170

Was kind of bummed I didnt get 5, but I'll get it next month. Still felt like a good set, just couldn't squeeze out the last 2 reps.

Assistance Work

Chins
3x5xBW

Felt kind of drained/fatigued from the bench set so I didnt do a full 5x5 or more.

Dips
5x5xBW+25lbs

Squat - 5/3/1

Squat
warm up
5x45
5x135
5x170
3x205
work sets
5x250
3x290
3x325

Felt pretty good, need some squat volume up in here imo. Lower back muscle on the right side felt weird after 5x250, continued throughout the WO. Not sure what thats about...

Assistance Work

Front Squat
3x3x185

GHR
3x5xBW+25lbs

Wrap up
Press: Failed 145
Deadlift: 4x350
Bench: 3x170
Squat: 3x325

Press/Deadlift - Deload

Press
5x60
5x75
5x90

Deadlift
5x150
5x185
5x225

In and out within 30 minutes including my warm up routine. Probably a good idea I'm doing the deload week. Been going strong since July, so maybe its a good thing to take it easy?

What's the deal-od with this workout?

Bench/Squat - Deload

Squat
5x140
5x170
5x205

Bench
5x70
5x95
5x105

Plans for next cycle

One thing I never really did that Jim outlines in the book are the hill sprints/prowler pushes. Like most people I dont have access to a prowler, so I was going to do some hill sprints a couple days out of the week.

Some days in the gym, I have some extra WIM and energy, and I'll pick a random lift to do after I complete what I'm supposed to. Instead of picking at random, going to outline here as well.

Press
Boring But Big

Chins ups - will be doing these in between work sets, so 3xF. I've done this before, and did not negatively affect anything.

5x10x50%-60% -- going to use dumbbells for this.

Dips -- will vary between weighted and BW. Weighted will be 5x5, and BW will be 3-5x10.

Extra WIM? -- BB curls (lol)

Deadlift
Triumvirate

Power cleans -- work up to daily max.

RDL -- not sure of the sets x reps yet.

Bench
Boring But Big

Chins ups - in between work sets, 3xF

5x10x50%-60% -- going to use dumbbells for this.

Kroc Rows -- 2xF

Extra WIM? -- face pulls

Squat
Boring But Big

5x10x50%-60%

Step ups -- I was going to do 3x10, but if I do, will be in the gym for a long time on squat days. So I'm still figuring out sets x reps for this, or if I want to switch it out.

OHP was on Monday, forgot to update...

Press - 5

Press
warm up
5x45
5x75
5x85
3x95
work sets
5x100
5x115
4x130




Another fail. HS and I were talking, and after my fail on press last week, he suggested I just use the deload and see how it goes. If I fail my other numbers this week, will have to reset. Also did chins in between work sets, 8,5,8.

Assistance Work

The idea here was to do BBB with DB's. Picked up 40, only got 7. Picked up a 35, only got 5. At this point I said **** it, and just did BBB normal.

Press
2x10x75
1x7x75

Dips
10
10
7

Deadlift was tonight...

Deadlift - 5

Deadlift
warm up
5x150
5x190
3x225
work sets
5x250
5x285
5x325

Took a video since I was foreveralone.jpg tonight.

http://youtu.be/s8QRdB7I1tk

Not really happy with the last 2 reps of the last set, but I would like some criticism overall.


Assistance Work

Power Cleans
Did these before deadlifts

worked up to:
1x1x165
3x1x160

RDL
4x8x185

Pretty nutso forearm pump after that last set.

DLs look pretty good. You're Doing It Wrong According To Rip in all sorts of ways, like dropping your butt way down and having the bar shift around a bunch before you lift. But your back is in extension and bar bath looks ok (although a bit jerky), so **** it.

That's more a cluster of singles rather than 1x5 btw.

Thanks for the input SM.

HS burned me on the bar moving before I lift. When I set up, the bar is touching my shins, so when I get into position it moves forward. But I always make sure before I pull that nothing is moving, so I dont get a running start with the bar rolling. Probably need to develop a better habit.

For the cluster of singles, at what point do you think its a cluster of singles vs an actual set? Better question, how long is too long? (thats what she asked?)

I take 5-10 sec between reps cus IDGAF and haters gonna hate :P

better than using the bumpers as a bouncy ball amirite?

I don't think the single cluster thing matters too much, just pointing it out. And obv the stimulus will be slightly different for 5x1 rather than 1x5. You can ask Rip if you care.

Bench - 5

Bench
warm up
5x70
5x95
3x105
work sets
5x130
5x135
5x155

Did chins in between work sets, 5 5 5.

Assistance Work

DB Bench
5x10x45

Kroc Row
Left 1x20x85
Right 1x20x85