Squat - 5

Squat
warm up
5x45
5x140
5x175
3x210
work sets
5x230
5x265
5x300

Felt heavy for sure, the last rep was pretty grindy and had to sit for a while afterwards. Light headed and ****. Mayyyybe squeeze out another rep.

Assistance Work

Squat
3x10x175

GHR
3x10xBW

In a previous post, said I was going to do Step ups. But after a BBB (even though I did 3x10) set, you feel pretty drained, so doing something like that is out of the question.

lolLeg Curl
2x10x90

Since I didnt do 5x10x175, did this for the hell of it.

Press - 3

Press
warm up
5x60
5x75
3x90
work sets
3x105
3x120
4x135

I tried for 5 but hit a wall. Was nice to get an extra rep in there, but not sure what this really means. How I fail my 5 day, but get an extra rep here. I think it may be wise for me to reset my press regardless of what happens on my 5/3/1/ day. Did chinz in between work sets, 8, 5, 8.

Assistance Work

Press
3x10x75

Dips
3x10xBW

Overall today was a much better day than my last press day, to say the least.

Variance?

Yeah probably right...might be a smart idea to reset squat, deadlift and press next month. dunno...

Had to lift at some place different today. The place I usually go is on my way to work, and I didnt feel like driving 40 minutes to lift and come home. So I went to this local place. Although its local and privately owned, its a commercial place as far as the equipment and crowd, pretty terrible. Between the crowd and ****ty equipment, made me appreciate the gym I go to. But it did make for some funny GGO.

Deadlift - 3

Power Cleans
worked up to 150. Didnt wanna push it too hard without bumpers. Kind of grown used to them and just being able to drop the weight/not afraid to fail.

Deadlift
warm up
5x150
5x190
3x225
work sets
3x270
3x305
3x345

Wasn't very happy about this. Yeah I got the prescribed reps, but that was it, and it felt ****ing heavy, in addition to some round back. obv cant prove this but, but I felt it give way. Because of how heavy this is feeling, considering some resets. I dont think it should be THIS heavy.

Assistance Work

RDL
3x8x185

Front Squat
5x3x185

Planks
2x60secxBW

Bench - 3

Bench
warm up
5x45
5x70
5x90
3x105
work sets
3x130
3x145
3x165




Assistance Work

DB Bench
5x10x45's

Kroc Row
Left -- 1x20x85
Right -- 1x20x85

I was doing chins in between work sets of bench and I felt something weird around the shoulder muscle (left), wasn't sure if this would aggravate it. Seemed okay, but after the right set felt a tweak in the lower back muscle. Since I have to squat on Wednesday, didnt want to press my luck. Had some gas in the tank so went with some face pulls...

Face Pulls
1x10x80
4x10x100

Squat - 3

Squat
warm up
5x45
5x140
5x175
3x210
work sets
3x245
3x280
3x315

Did sets of 5 pylo jumps in between warm up sets, not sure on the measurement, but it was about waist high (I'm 5'7). Since I was doing these in between warm ups, was just wearing my chucks, then put my do-wins on for the work sets. While I was squatting with the chucks, I remembered why I bought the do-wins, like night and day. I had some tightness in my right hip flexor. This seems to be a common problem lately, I should probably do more warm ups for them. Overall, everything felt good, I feel like I left some in the tank for sure. Another problem I have, racking weight when I should push myself more. Not sure where this stems from. Fear of failure? Probably.

Assistance Work

Squat
3x10x175

Goblet Squat
2x10x85

GHR
4x10xBW

Press - 5/3/1

Press
warm up
5x45
5x60
5x75
3x90
work sets
5x115
3x130
Fx145
Fx145

Well, that sucks. Definitely going to reset Press now. Didnt even get it halfway.

Assistance Work

Press
4x10x75

Dips
3x10xBW

Deadlift - 5/3/1

Deadlift
warm up
5x150
5x190
3x225
work sets
5x285
3x325
2x365

Got an extra rep in there on the last set, but man she was ugly, felt like ****. 1st rep felt good tho. I guess thats another reason why I dont like to push it, dont want to sacrifice form for an extra couple reps.

Assistance Work

Power Cleans
Did these before DL...
worked up to 2x1x165

RDL
3x8x185

Front Squat
5x3x185

I bought the 2nd edition of 5/3/1 today. Been reading some of the new things he put in there. Really would like to try the full body training template he added. Reminds one of SS a little, squatting 3 days a week.

"The basic outline of this program is that you will squat, do some kind of press and some kind of pull every day, three days per week. You will always squat first."

3 different phases to this, so its a long term thing. There is also a 4th phase, but its optional. Then there is another version of this where you are squatting 5 days a week (no joke). Squat bro ITT. Cool stuff in the 2nd edition.

Tell me more about squatting 5 days a week....

Is it the same as in the t-nation article, where you're "squatting" 3/week? I.e. one 5/3/1 day, then two 50% deload days? That just seems very suboptimal to me.

I cant find the T-nation article at the moment (lazy). But I'm pretty sure its way different, but I could be wrong, I'll have to post it another time.

Forgot to update Wednesday...

Bench - 5/3/1

Deadlift
warm up
5x45
5x70
5x90
3x105
work sets
5x135
3x155
2x175

3 would have been a lock imo, but the dude spotting grabbed the bar too early. Guess its my fault for not explaining. This was also the first time I benched after watching the dave tate series. I feel like its helping already, but I just need to get used to being into these positions with heavier weights, and keep practicing.

Assistance Work

DB Bench
5x10x45's

Kroc Row
left:
1x10x45
2x20x85
right:
1x10x45
2x20x85

^^Pretty awesome typo me...

Squat - 5/3/1

Squat
warm up
5x140
5x175
3x210
work sets
5x265
3x300
1x335

Balls.

Assistance Work

Squat
3x10x175

Goblet Squat
2x10x85

GHR
3x10xBW

probably. It seems like a solid program. I personally like squatting 2x a week (not counting goblet squats and **** on off days). Main squat on monday, then some squat assistance after DL's on fridays. For now I'm sticking with SSB squats.

this is your first 5/3/1 cycle, correct? It appears you may have started too high. You def should not be failing any prescribed sets, and really you should be able to get a lot more reps on the final sets. Assuming you really "push it" on the 3 and 5/3/1 weeks, I would expect 7-8 reps on the 3 day and 4-5 on the 5/3/1 day.

1 cycle = 5's, 3's, 5/3/1, de-load (optional), iirc?

If thats correct, this is my 9th cycle. I started 5/3/1 a while ago, but just recently started up the log again.

But you're right, and I agree. Ive been thinking about doing a reset for SQ/OHP/DL. Probably for the next cycle. I really dont think my bench needs it right now (feel like I can get better numbers than what I got recently), or maybe I'm just hell bent on getting it to a respectable number.