5/3/1 Bench C4 week 2 TM215
Saturday, 11 February 2017 at 12:37

Bench Press 5/3/1
Set 1: 150 lb × 3
Set 2: 170 lb × 3
Set 3: 195 lb × 7
Set 4: 195 lb × 3
Set 5: 195 lb × 3
Set 6: 150 lb × 16

Chin Up
Set 1: BW (+25 lb) × 5
Set 2: BW (+25 lb) × 5
Set 3: BW (+25 lb) × 5
Set 4: BW (+25 lb) × 5
Set 5: BW (+25 lb) × 5

Dumbbell Row
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 18

Rear Delt (Machine)
Set 1: 75 lb × 15
Set 2: 75 lb × 15
Set 3: 75 lb × 15

Seated Dumbbell Shoulder Press
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 18

Tricep Pushdown
Set 1: 44 lb × 15
Set 2: 50 lb × 13
Set 3: 44 lb × 12

Bicep Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 10
Set 3: 25 lb × 10

Bench meh. 7x195 is the same as a couple of weeks ago, but felt harder. Def RPE 10. Bench seems to be getting a bit weaker while everything else goes up. Weird.

Everything else fine, good pump.

Maybe it's time to stop skipping deload week?

I've deloaded once although it was only 4 days.

I'm doing 6 week cycles as per Beyond 5/3/1.
But yea I feel like I could use one and definitely not skipping it after next week.

Nice work itt. Solid effort.

I know we have all heard the cliches about tearing muscle down in the gym and building it during recovery. But, one thing that often gets overlooked is a more direct comparison.

Gym effort 10
Recovery (food/sleep/rest) ?

They should match or recovery should be favored. Definitely not the other way around. Not saying you aren't but just something I think is important when you are doing a lot of heavy work.

Thanks BPA

Good point. Sleep and rest are good. I get around 8 hours/night usually and not a lot of stress etc.

Diet is reasonable. Protein intake and calories mostly on point. I could eat more veggies though and especially now that I have to eat a lot I find myself eating a bit less clean, especially in the evening. Afaik that shouldn't matter that much wrt to strength and hypertrophy though.

Overall 8/10 I guess.

5/3/1 Squat C4 week 3 TM 315
Monday, 13 February 2017 at 12:30

Squat 5/3/1
Set 1: 235 lb × 5
Set 2: 270 lb × 3
Set 3: 300 lb × 4 [Failure]
Set 4: 275 lb × 5
Set 5: 235 lb × 12

Back Raise
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Set 4: 45 lb × 15
Set 5: 45 lb × 15

Leg Extension
Set 1: 130 lb × 15
Set 2: 140 lb × 16

Seated Calf Raise
Set 1: 115 lb × 15
Set 2: 115 lb × 14
Set 3: 115 lb × 12

https://strong.app.link/iLF9cLG4IA

Meh. Squat feeling rusty as well. Let myself go to failure again like an idiot. I'm going to take a step back and really try to keep 1 clean rep in the tank on all sets like I should. Pushing myself this hard is not doing me any favors I don't think. Looking forward to deloading and starting fresh.

I'm also leaning towards going back to lowbar. I was just more comfortable squatting lowbar. Bar sitting better on my back, etc.

Technically 300x4 is a PR but not fealing real stoked about it.

5/3/1 OHP C4 week 3 TM135
Tuesday, 14 February 2017 at 12:40

Overhead Press 5/3/1
Set 1: 100 lb × 5
Set 2: 115 lb × 3
Set 3: 130 lb × 6 @9
Set 4: 130 lb × 3 @8
Set 5: 130 lb × 3 @8
Set 6: 100 lb × 14 @9,5

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

Chest Supported Row
Set 1: 150 lb × 10
Set 2: 150 lb × 10
Set 3: 150 lb × 10
Set 4: 150 lb × 10
Set 5: 150 lb × 12

Pulldown (Neutral Grip)
Set 1: 86 lb × 10
Set 2: 86 lb × 10
Set 3: 86 lb × 11

Face Pull
Set 1: 44 lb × 13
Set 2: 33 lb × 12
Set 3: 33 lb × 12

Barbell Curl
Set 1: 55 lb × 12
Set 2: 55 lb × 10

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

Power Shrug
Set 1: 225 lb × 10
Set 2: 225 lb × 12
Set 3: 225 lb × 15

https://strong.app.link/jO8EqRpLKA

Good workout. Press still feeling great. 130x6 was @9. Decided I didn't want to go too heavy so just did 2 more triples at 130 for some volume. These were around RPE 8.
I'm gonna try and log RPE numbers to make myself more accountable for keeping everything @9 or under as to not go to failure so much.

Messed around a bit with powershrugs at the end for lols. Was k, feeling them traps.

5/3/1 Deadlift C4 week 3 TM340
Thursday, 16 February 2017 at 12:30

Deadlift 5/3/1
Set 1: 255 lb × 5
Set 2: 290 lb × 3
Set 3: 325 lb × 5 @ 8,5 [PR]
Set 4: 325 lb × 1 @ 7
Set 5: 325 lb × 1 @ 7
Set 6: 325 lb × 1 @ 7,5
Set 7: TNG 255 lb × 18 @ 8

Hack Squat
Set 1: 145 lb × 10
Set 2: 145 lb × 10
Set 3: 145 lb × 12

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

Pallof Press
Set 1: 22 lb × 15
Set 2: 27 lb × 15
Set 3: 27 lb × 15

Lying Leg Curl
Set 1: 130 lb × 12
Set 2: 130 lb × 16

https://strong.app.link/xUVFnQl4NA

No video cause phone died. Decent workout. Form felt fine but no way to check, also why I didn't go heavier on jokers. Just did some singles at 325.

Checking out a new gym tomorrow. Gonna train with some bro I met at this gym. He said it's supposed to be nicer and also cheaper than this gym. Let's hope so.

5/3/1 Bench C4 week 3 TM215
Friday, 17 February 2017 at 10:21

Bench Press 5/3/1
Set 1: 160 lb × 5
Set 2: 185 lb × 3
Set 3: 205 lb × 3
Set 4: 160 lb × 16

Chin Up
Set 1: BW (+25 lb) × 5
Set 2: BW (+25 lb) × 5
Set 3: BW (+25 lb) × 5
Set 4: BW (+25 lb) × 5
Set 5: BW (+25 lb) × 5

Dumbbell Row
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 18

Incline Dumbbell Press
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Rear Delt (Machine)
Set 1: 11 lb × 12
Set 2: 11 lb × 12
Set 3: 11 lb × 12

Bicep Curl (Dumbbell)
Set 1: 22 lb × 15
Set 2: 27,5 lb × 12
Set 3: 27,5 lb × 12

Tricep Pushdown
Set 1: 44 lb × 15
Set 2: 44 lb × 15
Set 3: 44 lb × 15

https://strong.app.link/jglPoteBPA

Trained at this new gym. It's pretty nice. Better powerrack, bench and also more/better/newer machines, round weightplates and fewer people. Gonna try it out for 1 month with a daytime membership which is 499baht/$14 (lol)

The owner is also a foreigner and talked with him for a while. He said he's looking to expand his gym to be a much bigger facility with a dedicated powerlifting section, in addition to some crossfit stuff and muay thai. I'd told him if he'd do that I'll never leave, lol.

Workout itself was k. Cool to workout with someone else for a change. This bro is new so I helped him with his form on squats and bench. I also explained him how to spot me on the bench, and he did fine. But then as I was benching another bro rushed in to give me a bro spot anyway Apparently he was worried the other guy was going to let me die because he didn't have his hands on the bar or something, wtf.

Next week is deload week. Feel like it's going to be good taking it easy for a week.

5/3/1 Squat C5 DELOAD TM325
Sunday, 19 February 2017 at 09:31

Squat 5/3/1
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5

Back Raise
Set 1: 0 kg × 10
Set 2: 0 kg × 10
Set 3: 0 kg × 10
Set 4: 0 kg × 10
Set 5: 0 kg × 10

Cable Crunch
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10

Leg Extension
Set 1: 30 kg × 15
Set 2: 30 kg × 15

Seated Calf Raise
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

https://strong.app.link/pzk9Z8eSSA

Deloading. Nothing to report.

5/3/1 Squat C5 week 1 TM325/147,5
Monday, 27 February 2017 at 10:27

Squat 5/3/1
Set 1: 95 kg × 5
Set 2: 110 kg × 5
Set 3: 125 kg × 9 @ 9
Set 4: 95 kg × 19 @ 8

Back Raise
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Set 4: 20 kg × 15
Set 5: 20 kg × 15

Pallof Press
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15
Set 3: 12,5 kg × 15

Leg Extension
Set 1: 64 kg × 15
Set 2: 64 kg × 16

Seated Calf Raise
Set 1: 50 kg × 15
Set 2: 50 kg × 14
Set 3: 50 kg × 13

https://strong.app.link/z0e7gXeh6A

Deload over so back to logging. Did feel pretty good taking it easy for a week, but also boring.
Decided to go with lowbar again, because it just feels more comfortable. Felt good and strong. No jokers today because I was training with someone else and forgot, lol.

At last amrap bro was keeping count for me but did so silently, if I knew I was at 19 I would've just gone for 20.

5/3/1 OHP C5 week 1 TM140/63,5
Tuesday, 28 February 2017 at 13:50

Overhead Press 5/3/1
Set 1: 40 kg × 5
Set 2: 47,5 kg × 5
Set 3: 53,5 kg × 8 @9
Set 4: 55 kg × 3 @9
Set 5: 55 kg × 3 @8
Set 6: 55 kg × 3 @8
Set 7: 40 kg × 15 @8

Chest Dip
Set 1: BW (+5 kg) × 10
Set 2: BW (+5 kg) × 10
Set 3: BW (+5 kg) × 10
Set 4: BW (+5 kg) × 10
Set 5: BW (+5 kg) × 10

Chest Supported Row
Set 1: 60 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10
Set 5: 40 kg × 15

Pulldown (Neutral Grip)
Set 1: 39 kg × 10
Set 2: 39 kg × 10
Set 3: 39 kg × 12

Face Pull
Set 1: 15 kg × 13
Set 2: 15 kg × 13
Set 3: 15 kg × 14

Tricep overhead extension
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12

Bicep Curl (Dumbbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Power Shrug
Set 1: 100 kg × 10
Set 2: 100 kg × 12
Set 3: 100 kg × 12

https://strong.app.link/yLdnAna87A

DOMS in all my lower body from yesterday. No surprise after a deload.
Press felt heavy as sh*t today. Only 8 reps on amrap, barely, where I was shooting for 10 or 11. Decided on some triples at 55kg after for some volume. Misgrooved first set so that was the hardest one.

Everything else fine, good pump. Dips felt really strong for some reason.

Too late to ninja edit, but we know you're not bicep curling 55lbs considering you explicitly stated 27.5lbs in a previous post


Also, why are you flipping between kg and lbs? I think you addressed that earlier but it clearly caused an oops here.

It was actually a fixed barbell but lazy to edit the exercise. Definitely not curling 25kg dumbells sadly.

The lbs/kg thing is because new gym uses kg plates.

Nice to know you're keeping an eye on things to keep me honest

5/3/1 Deadlift C5 week 1 TM350/160
Thursday, 2 March 2017 at 11:22

Deadlift 5/3/1
Set 1: 105 kg × 5
Set 2: 120 kg × 5
Set 3: 135 kg × 8 @9
Set 4: 140 kg × 3 @8
Set 5: 145 kg × 2 @8,5
Set 6: 105 kg × 20 @8

Cable Crunch
Set 1: 50 kg × 12
Set 2: 55 kg × 12
Set 3: 55 kg × 12

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10

Calf Raise (machine)
Set 1: 120 kg × 15
Set 2: 120 kg × 15
Set 3: 120 kg × 15

Lying Leg Curl
Set 1: 59 kg × 12
Set 2: 59 kg × 12

https://strong.app.link/F8RAaNJibB

Deadlift also feeling heavy as hell. Not sure if I just need to get back into it after a week of deload or what. 8 reps at 135kg is disappointing. Also not overly thrilled with form.

I noticed the flooring in this new gym is too soft for deadlifting. The weight sort of sinks into the mats a little bit, and I also definitely notice it underfoot. I chatted with the owner a bit afterwards though, and they are going to start building the new location soon. It's going to be huge and he's looking into making a proper powerlifting section as well, with platforms and whatnot. That would be awesome. He said he's hopefull it will take around 6-8 weeks. Excited about that and will just have to make do with deadlifts until then.

5/3/1 Bench C5 TM220/100
Saturday, 4 March 2017 at 12:11

Bench Press 5/3/1
Set 1: 65 kg × 5
Set 2: 75 kg × 5
Set 3: 85 kg × 7 @8,5
Set 4: 85 kg × 5 @8
Set 5: 90 kg × 2+1 with brospot @9
Set 6: 65 kg × 5 paused
Set 7: 65 kg × 5 paused
Set 8: 65 kg × 5 paused

Chin Up
Set 1: BW (+11,25 kg) × 5
Set 2: BW (+11,25 kg) × 5
Set 3: BW (+11,25 kg) × 5
Set 4: BW (+11,25 kg) × 5
Set 5: BW (+11,25 kg) × 5

Dumbbell Row
Set 1: 70 kg × 15
Set 2: 70 kg × 15
Set 3: 70 kg × 18

Notes: Lbs

Incline Dumbbell Press
Set 1: 22,5 kg × 10
Set 2: 22,5 kg × 10
Set 3: 20 kg × 10

Rear Delt (Machine)
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 12

Tricep Pushdown
Set 1: 20 kg × 15
Set 2: 20 kg × 14
Set 3: 20 kg × 14

Cable Curl
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 17,5 kg × 10

https://strong.app.link/4NbpBtlDeB

Decided to implement paused bench press for FSL instead of one all out AMRAP. I hope this will help me with my form and staying tight.
Tried to keep the quads engaged and tight. I'm not sure it looks any better or not, but the paused set looks kind of ok, I think? I did feel my lats and quads a lot on those paused sets, which I think is good.





Diet wise the last couple of days have been a little rough. My appetite is way down and I'm finding it hard to reach my calorie goal. I'm half tempted to do a 4-6 week minicut to take a break from eating so much and shed some fat that has acumulated over the last months. I'm going back to europe in 3 weeks for 2,5 weeks though, so I might do so when I get back.

Also lol @ this bro who decided I needed 2 spotters

Keep on killing it Rav! What is with double spotter guy??
Do you admit to being an IEL yet? Mini-bro's questioning shoulder growth has to nudge you over that hump.

Thanks, I'll do my best

Spotter guy was super weird. Really no clue why he thought he needed to step in lol. Bro's gonna bro I guess.

As for the IEL, I have days where I look in the mirror and think well, we're getting somewhere. Other days I feel small skinnyfat. But, I do get more and more people mentioning I look bigger, which is nice.

Your choice of clothing can make a big difference in how you perceive yourself as well as others (perceiving you)

It doesn't help that clothing styles and sizes aren't consistent. One 'medium' shirt is loose fitting, another is "tight", another is designed explicitly to highlight a V taper, another has smaller arm holes or shorter short sleeves etc

Very true. Doesn't help I'm a tall either. It's hard to find shirts that fit me well and are also long enough.

But at least we can use all of the cupboards in the kitchen

So we got that going for us, which is nice.

5/3/1 Squat C5 week 2 TM325/147,5
Monday, 6 March 2017 at 12:31

Squat 5/3/1
Set 1: 102,5 kg × 3
Set 2: 117,5 kg × 3
Set 3: 122,5 kg × 9
Set 4: 132,5 kg × 5
Set 5: 132,5 kg × 2
Set 6: 102,5 kg × 5 paused
Set 7: 102,5 kg × 5 paused
Set 8: 102,5 kg × 5 paused

Back Raise
Set 1: 25 kg × 15
Set 2: 25 kg × 15
Set 3: 25 kg × 15
Set 4: 25 kg × 15
Set 5: 25 kg × 15

Pallof Press
Set 1: 15 kg × 15
Set 2: 15 kg × 12
Set 3: 12,5 kg × 15

Leg Extension
Set 1: 64 kg × 15
Set 2: 64 kg × 17

Seated Calf Raise
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 15

https://strong.app.link/Nek3XZaXhB

Felt like a damn superhero when I got 9 reps pretty easily on amrap until I realised I put 10kg too little on the bar, fml. Still got 5 reps at that weight after tho which is ok. Second set at 132,5 was supposed to be a triple but hit the safeties on one side so racked it.

Went with paused squats for down sets as well to work on form and tightness in the hole. These are deceptively hard after a couple heavy sets. I got a couple of inches of forward bar path on a lot of reps, so gonna post in form check thread as well to get some ideas how to fix that.


Disregard second rep, it's where I hit the safeties.

5/3/1 OHP C5 week 2 TM140/63,5
Tuesday, 7 March 2017 at 12:01

Overhead Press 5/3/1
Set 1: 40 kg × 3
Set 2: 51 kg × 3
Set 3: 57,5 kg × 5
Set 4: 60 kg × 2
Set 5: 40 kg × 8
Set 6: 40 kg × 8
Set 7: 40 kg × 8

Chest Dip
Set 1: BW (+6,25 kg) × 10
Set 2: BW (+6,25 kg) × 10
Set 3: BW (+6,25 kg) × 10
Set 4: BW (+6,25 kg) × 10
Set 5: BW (+6,25 kg) × 10

Chest Supported Row
Set 1: 45 kg × 10
Set 2: 45 kg × 10
Set 3: 45 kg × 10
Set 4: 45 kg × 10
Set 5: 45 kg × 15

Pulldown (Neutral Grip)
Set 1: 86 kg × 10
Set 2: 86 kg × 11
Set 3: 86 kg × 15

Face Pull
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 15

Power Shrug
Set 1: 110 kg × 10
Set 2: 110 kg × 12
Set 3: 110 kg × 12

https://strong.app.link/nkFblzVzjB

I'm starting to suspect my old gym used barbells that are lighter than 45lb/20kg. I have no other explanation as to why everything feels so f*cking heavy since joining this gym. Pretty demoralizing but at least now I know where I'm really at I guess.

Down sets were "paused" at the bottom so no stretch reflex. Pretty hard actually, lol..

During dips my left elbow started to hurt. Enough to make me skip curls and triceps. Will have to see if that continues, will have to sub dips out if so.