Thanks!

Yea should've just taken an extra step back, but kinda annoying nonetheless

#tallpeopleproblem

Lol definitely this.

5/3/1 Deadlift C3 week 3 TM330
Thursday, 26 January 2017 at 15:34

Deadlift 5/3/1
Set 1: 250 lb × 5
Set 2: 280 lb × 3
Set 3: 315 lb × 6 [PR?]
Set 4: 250 lb × 16

Cable Crunch
Set 1: 44 lb × 15
Set 2: 44 lb × 15
Set 3: 44 lb × 15

Hack Squat
Set 1: 90 lb × 10
Set 2: 135 lb × 10
Set 3: 180 lb × 10

Lying Leg Curl
Set 1: 120 lb × 12
Set 2: 120 lb × 12

https://strong.app.link/zajsXDaqfA

Took my time today working on my setup. First warmed up with some light back raises and RDL's to really stretch out my hams. Tried to really set my back and I think I took a step back in the right direction. I think my back looks better here. It's not as good as it was in that picture I posted last week, but not as sloppy as it was imo.

Not sure if 6x315 is a PR or equal best, but I'm pretty sure it is. These felt alright. Less lower back pump which is a good sign imo. Last rep was hard. I'm not going to do jokers for DL anymore until I'm really comfortable with my setup.

Also tried the new hack squat instead of leg press. I like it. I can get more ROM and got a pretty intense quad pump. These feel a lot harder than leg press with puny weights.

A fair bit better IMO.

I had a similar problem a few years back, which ended up being all mental - setup was fine until I got to a certain weight and then anxiety about lifting something heavy crept in and I started rounding. You're doing a much better job correcting it than I did.

It's a continued work in progress. Not sure what my problem was. I guess at one point I was happy with my technique and stopped paying attention. Need to stay on top of it.

5/3/1 Bench C3 week 3 TM210
Friday, 27 January 2017 at 11:34

Bench Press 5/3/1
Set 1: 160 lb × 5
Set 2: 180 lb × 3
Set 3: 200 lb × 5
Set 4: 210 lb × 2
Set 5: 225 lb × 0 [Failure]
Set 6: 160 lb × 15

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 7 reps

Cable lateral raise
Set 1: 6 lb × 12
Set 2: 6 lb × 12
Set 3: 6 lb × 15

Dumbbell Row
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 17

Concentration Curl
Set 1: 40 lb × 12
Set 2: 40 lb × 12

Skullcrushers
Set 1: 20 lb × 12
Set 2: 20 lb × 10
Set 3: 15 lb × 12

Rear Delt Fly
Set 1: 5 lb × 15
Set 2: 5 lb × 15
Set 3: 5 lb × 15

https://strong.app.link/KSX1p5RWgA

Ok workout, not great. Was hoping for 6 on 200 but 5 was a grind. As I was grinding a bro rushed over for an unsolicited spot. Luckily I locked out before he got there. Tried to tell him the reason I bench in the rack in the first place is to not need a spotter. He meant well enough I guess.

210x2 went up well so I had to try 225 again. Close but no sigar
See vid to see me struggle with it.

As I was about to leave a tinybro asked me how I got such big shoulders. They aren't even big but not gonna lie, felt kinda nice to get complimented. I asked him what his program was and he had none so I offered to make one for him. Gonna try putting him on a barbell focused novice routine. He seemed eager to learn so hopeful for this young bro

it seemed like you got past the tipping point on ur 225bp. I wonder if failed PR still train the muscles, I'd assume they do an ok job.

I'm curious to see what program you come up with for the noob. I did the same for a classmate that's like 40kg overweight. I made a 3 days program with squat twice a week, BP, DL and OHP with some accessories coz those are fun when you are a beginner for the pump and stuff.

Mid lift I thought I had it, but then I was like "nooope".
Yea I'd think so, although i'm not sure on the extent of it.

Yea it's gonna be something similar. 3x/week with some sort of squat every workout. Not sure if I'm gonna have him DL right away

Failing a PR that isn't an unreasonable change can often be more about the Central Nervous System and is unlikely to make any change. In fact routinely failing the attempt would set you back I think and it may be more psychological then.


There's a reason that many Powerlifters don't often set PR's at meets that meet or exceed a gym PR. It does happen, but the gym total tends to be more than the meet total.

5/3/1 Squat C4 week 1 TM 315
Monday, 30 January 2017 at 21:32

Squat 5/3/1
Set 1: 205 lb × 5
Set 2: 235 lb × 5
Set 3: 270 lb × 9 [PR]
Set 4: 285 lb × 3
Set 5: 300 lb × 2 [Failure]
Set 6: 205 lb × 12

Back Raise
Set 1: 35 lb × 15
Set 2: 35 lb × 15
Set 3: 35 lb × 15
Set 4: 35 lb × 15
Set 5: 35 lb × 15

Seated Calf Raise
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12

Plank
Set 1: 1 min, 10 secs
Set 2: 1 min
Set 3: 42 secs

https://strong.app.link/OUhytJ7qmA

Amrap went ok, another small PR. Annoying thing about this new rack that if someone is using the pullys it's like 4 feet right in front of me. Kind of distracting.

Attempted a double at 300 which would be first time repping 300 or more, thought I had it based on first rep, but nah. I put the safeties too low and felt a tweak in my lower back as I had to put it down. Not serious though. I had nothing left though, the down set felt way too damn hard.

5/3/1 OHP C4 week 1 TM135
Tuesday, 31 January 2017 at 21:39

Overhead Press 5/3/1
Set 1: 90 lb × 5
Set 2: 100 lb × 5
Set 3: 115 lb × 12 [PR]
Set 4: 120 lb × 5
Set 5: 125 lb × 5
Set 6: 130 lb × 4
Set 7: 90 lb × 13

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 11 reps
Set 4: 11 reps
Set 5: 11 reps

Chest Supported Row
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Set 4: 140 lb × 10
Set 5: 140 lb × 10

Pulldown (Neutral Grip)
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 10

Face Pull
Set 1: 39 lb × 13
Set 2: 39 lb × 13
Set 3: 39 lb × 13

Notes: Between ohp warmups

Barbell Curl
Set 1: 55 lb × 10
Set 2: 55 lb × 10
Set 3: 55 lb × 10

Tricep overhead extension
Set 1: 44 lb × 15
Set 2: 44 lb × 15
Set 3: 44 lb × 15

https://strong.app.link/mCPeEeN5nA

Good day pressing. One more rep than 2 weeks ago. Lots of volume

Weighted dips. Sweet volume though.

Dip belt is in the mail

Nice WIM on the squat backoff set. Hopefully you escape the murder charge for machete'ing that dude to death that was putting weights on the rack in the middle of your set. Learn from NewTeaBag's mistakes imo.

Lol, that's actually so standard in this gym it doesn't even phase me. I was more distracted by that dude doing flys right in front of my face in an assani cape that puts EV's to shame. Like not even trying to hide his nipples

Who's NewTeaBag?

5/3/1 Deadlift C4 week 1 TM340
Thursday, 2 February 2017 at 15:06

Deadlift 5/3/1
Set 1: 220 lb × 5
Set 2: 255 lb × 5
Set 3: 290 lb × 12 [PR]
Set 4: 220 lb × 22

Notes: FSL TnG

Cable Crunch
Set 1: 49 lb × 15
Set 2: 60 lb × 15
Set 3: 66 lb × 15

Hack Squat
Set 1: 180 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10

Lying Leg Curl
Set 1: 120 lb × 12
Set 2: 120 lb × 16

https://strong.app.link/25S5hjFYqA

Pretty awesome session today. I'm very pleased with how I managed to turn my form back around so quickly. I think these pulls look good and much much better than just 2 weeks ago. And as a result (maybe? probably?) of better form I pulled a massive PR of 12 reps. My previous best at this weight was 9 reps and 8 reps at 295.

Decided to TnG the last set. Crazy how much easier that makes it. 22 reps and grip was limiting factor.

Keeping hack squats in. I'm getting so much more ROM than with leg press. I can go full ATG with these without back coming off the pad. Big quad pump.

5/3/1 Bench C4 week 1 TM215
Saturday, 4 February 2017 at 15:04

Bench Press 5/3/1
Set 1: 140 lb × 5
Set 2: 160 lb × 5
Set 3: 185 lb × 8
Set 4: 140 lb × 19

Chin Up
Set 1: BW (+22,5 lb) × 5
Set 2: BW (+22,5 lb) × 5
Set 3: BW (+22,5 lb) × 5
Set 4: BW (+22,5 lb) × 5
Set 5: BW (+22,5 lb) × 5

Dumbbell Row
Set 1: 65 lb × 15
Set 2: 65 lb × 15
Set 3: 65 lb × 17

Rear Delt (Machine)
Set 1: 64 lb × 15
Set 2: 64 lb × 15
Set 3: 64 lb × 15

Seated Dumbbell Shoulder Press
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 15

Bicep Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 10

https://strong.app.link/tzrTRUjouA

Weak benching today. Was all over the place. The only yoga mat disappeared so no anti slip on the bench, cost me tightness. Need to get my own. 8 reps at 185 is disappointing.

Got a new dip belt and I've decided to do some lower rep chins with weight bc have a hard time progressing with higher reps. Felt k.

5/3/1 Squat C4 week 2 TM 315
Monday, 6 February 2017 at 15:01

Squat 5/3/1
Set 1: 220 lb × 3
Set 2: 250 lb × 3
Set 3: 285 lb × 7 [PR]
Set 4: 285 lb × 3
Set 5: 300 lb × 2[PR]
Set 6: 225 lb × 16

Back Raise
Set 1: 40 lb × 15
Set 2: 40 lb × 15
Set 3: 40 lb × 15
Set 4: 40 lb × 15
Set 5: 40 lb × 15

Seated Calf Raise
Set 1: 115 lb × 13
Set 2: 115 lb × 12
Set 3: 115 lb × 10

Leg extensions
Set 1: 120 lb x 16

https://strong.app.link/vy1qikpBxA

Solid day squatting. Would've been ok with 6 reps @ 285, got 7. First rep felt high but looks to be just about ok. Also managed 2x300. Failed that last week first time repping 300+
Also an extra triple at 285 for dat dere volume.

5/3/1 OHP C4 week 2 TM135
Tuesday, 7 February 2017 at 12:38

Overhead Press 5/3/1
Set 1: 95 lb × 3
Set 2: 110 lb × 3
Set 3: 120 lb × 10
Set 4: 125 lb × 3
Set 5: 130 lb × 3
Set 6: 135 lb × 3
Set 7: 140 lb × 3 [PR]
Set 8: 145 lb × 2 [PR]
Set 9: 150 lb × 1 [PR]
Set 10: 95 lb × 14

Chest Dip
Set 1: BW (+7,5 lb) × 10
Set 2: BW (+7,5 lb) × 10
Set 3: BW (+7,5 lb) × 10
Set 4: BW (+7,5 lb) × 10
Set 5: BW (+7,5 lb) × 10

Chest Supported Row
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Set 4: 140 lb × 10
Set 5: 140 lb × 15

Pulldown (Neutral Grip)
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 12

Face Pull
Set 1: 39 lb × 13
Set 2: 39 lb × 13
Set 3: 39 lb × 13

Barbell Curl
Set 1: 55 lb × 10
Set 2: 55 lb × 10
Set 3: 55 lb × 10

Skullcrushers
Set 1: 15 lb × 15
Set 2: 20 lb × 12

https://strong.app.link/q1gYX7c7yA

Great workout. Press felt amazing today. Kept loading up more weight and kept getting 3 reps. Maybe I got a little carried away, but meh got to ride the high when you can imo 150 is a 10lbs PR. It was damn hard though. See the video if you want to see an epic grinder. Probably should've given up on that, but I'm stubborn, lol.

Felt a little silly using dip belt and putting a fiver on there, but got to start somewhere.

God damn that grind is incredible WIM. I give up after about 10% of that lol

Yes, kid's got a lot of heart. And assberger too (7.5lb dips).

bar even seems to go down for a bit at 0:06 oO

well done

Cheers guys.

Lol yes I guess counting the belt can be qualified as aspy

5/3/1 Deadlift C4 week 2 TM340
Thursday, 9 February 2017 at 12:34

Deadlift 5/3/1
Set 1: 240 lb × 3
Set 2: 270 lb × 3
Set 3: 305 lb × 9 [PR]
Set 4: 240 lb × 20

Notes: Fsl tng

Rack Pull
Set 1: 405 lb × 10
Set 2: 405 lb × 10

Hack Squat
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

Calf Raise (machine)
Set 1: 270 lb × 15
Set 2: 270 lb × 15
Set 3: 270 lb × 15

Pallof Press
Set 1: 11 lb × 15
Set 2: 16 lb × 15
Set 3: 22 lb × 16

Lying Leg Curl
Set 1: 120 lb × 12
Set 2: 120 lb × 18

https://strong.app.link/wSATPekqCA

Another solid day deadlifting. I don't think my DL has ever looked/felt better. 9 reps at 305 which is great and a 3 rep PR at this weight I think. I thought I got 8 but miscounted, that's always nice.
Re-introducing jokers next week if I feel good.
Also I never felt my lower back as little as this, which imo is a great sign.

I tried some rack pulls from above the knee for lols. I heard good things about them with regards to upper back development so I wanted to try. Definitely felt them hit the traps/rhomboids hard. Did these strapless and grip was ok but a bit of an issue towards the end.

Traps DOMSy as hell from those rackpulls yesterday