Colombo's late stages SS --> 5/3/1 Log - Page 10

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Colombo's late stages SS --> 5/3/1 Log

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11-25-2013 , 08:47 PM

#226

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Press Day - C11W2. 11-25-2013

Press
3x100
3x115
3x130
Last Cycle: 6 Reps, Difference: -3

This was some seriously weak ****.

I'm not sure what happened here, but I never really felt comfortable or "in the zone" today.

My recovery has also been a little poor lately. I've had some muscle soreness in my back/traps and have been dealing with some minor cold symptoms. My diet, rest, and supplement intake have remained unchanged.

I'm not worried yet, but something to keep an eye on.

Chinups
20x5

Quote

11-27-2013 , 07:38 PM

#227

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Deadlift Day - C11W2. 11-27-2013

Deadlift
3x280
3x320
4x360

Hanging Leg raises
5x10

Diamond pushups
4x15
1x19

Solid day all around. All of that lingering soreness I was experiencing last week is gone.

Quote

11-29-2013 , 11:56 AM

#228

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Bench Day - C11W2. 11-29-2013

Bench
3x155
3x176
3x196
Last Cycle: 4 Reps, Difference: -1

Been flip-flopping between 4 and 3 reps the past few cycles

Pullups
20x5

Kroc Rows
21x100 per arm

Quote

11-30-2013 , 08:13 PM

#229

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Squat Day - C11W2. 11-30-2013

Squat
3x270
3x306
3x345
Last Cycle: 3 Reps, Difference: 0

No assistance today. Was pretty hungover and tired.

Quote

12-03-2013 , 12:05 PM

#230

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Press Day - C11W3. 12-02-2013

Press
5x105
3x120
3x135
Last Cycle: 4 Reps, Difference: -1

My reps in my AMRAP set over my last 5 cycles look like this: 4, 6, 5, 4, 3.
I seem to be slowly regressing after a brief peak. At least these went better than last week's pitiful performance.

Chinups
5x20

Quote

12-03-2013 , 08:35 PM

#231

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Deadlift Day - C11W3. 12-03-2013

Deadlift
5x301
3x340
2x380

My deadlift continues to improve and I knew from my first warmup that today was gonna be a good day. I'm going to bump up my training max by 10lb next cycle (normally I'd do 5lb, but 5lb would not change any of my workset weights since it's all based off of percentages of the TM)

Overall I think my form is solid. One flaw I see is in the second rep my hips rise just a tad before the bar begins its ascent. My back may be a little rounded on the second rep as well.

Hanging Leg Raises
5x10

Diamond Pushups
5x15
4x20

Quote

12-03-2013 , 08:41 PM

#232

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Video is private

Quote

12-03-2013 , 09:09 PM

#233

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

oops. ty

Quote

12-05-2013 , 08:49 PM

#234

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Bench Day - C11W3. 12-05-2013

Bench
5x165
3x186
1x205
Last Cycle: 2 Reps, Difference: -1

My bench continues to slowwwwly drop.

When I started my cut 7 months ago, I was hitting 3x205 (96% of my BW). Now I'm hitting 1x205 (111% of my BW). Sure, I'm lifting less weight, but am I really getting weaker? I don't know. Hopefully I can just keep hitting 205 going forward without having to reset.

Pullups
20x5

Kroc Rows
22x100 per hand

Quote

12-05-2013 , 10:53 PM

#235

RUDIKULOUS

BFF with Jeff

Join Date: Sep 2006 Posts: 4,885

I bet your bench flies back up pretty quick once you start eating again.

Quote

12-06-2013 , 07:58 PM

#236

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Squat Day - C11W3. 11-06-2013

Squat
5x286
3x325
2x365
Last Cycle: 2 Rep, Difference: 0

Quite happy with this. 3 reps would have been awesome but I knew going in that was quite the long shot. My 2nd rep felt slightly stronger than last cycle, which is cool.

Lunges
3x10x40
2x10x50

Should have been 5x10x50 as usual, but I grabbed 20lb dumbbells instead of 25lb and it took me a few sets to realize it.

Ab Wheel rollouts
5x10

First time I've done these with an actual ab wheel and not a barbell. The ab wheel definitely felt better.

Quote

12-13-2013 , 10:02 AM

#237

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Deload Week.

Press Day - C11W4. 11-09-2013
5x60
5x72
5x88

Deadlift Day - C11W4. 11-10-2013
5x159
5x201
5x242

Bench Day - C11W4. 11-12-2013
5x90
5x110
5x130

Squat Day - C11W4. 11-12-2013
5x154
5x191
5x230

End of Cycle 11.

------------------------------------------------------

Cut Update:

Gonna try cutting for one more cycle. It's addicting. I need to start bulking again soon, though.

------------------------------------------------------

Cycle 11 training maxes:
Press: 140
Deadlift: 405 (+10)
Bench: 215
Squat: 380

Quote

12-17-2013 , 09:13 PM

#238

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

I went to TBOX in Chicago so I spent all weekend on a mini vacation getting hammered and eating **** food. I actually did pretty well today all things considered. I love that city though, I need to move there soon.

Press Day - C12W1. 12-17-2013

Press
5x95
5x105
7x120
Last Cycle: 8 Reps, Difference: -1

I was at 7 reps 2 cycles ago, so no biggie.

Chinups
20x5

Snow Shoveling

1 Hour

Quote

12-18-2013 , 08:58 PM

#239

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Deadlift Day - C12W1. 12-18-2013

Deadlift
5x265
5x306
6x345

Last cycle I hit 6x340 and was 2 pounds heavier, meaning my deadlift continues to improve. It's approaching the squat as my GOAT lift.

Hanging Leg raises
5x10

I realized on the last set that if I squeeze my glutes hard I feel it in my abs more.

Diamond Pushups
4x16
1x18

Some nice improvement here

Quote

12-20-2013 , 07:36 PM

#240

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Bench Day - C12W1. 12-20-2013

Bench
5x140
5x165
6x186
Last Cycle: 6 reps, Difference: 0

Pullups
17x5
1x4

Pullups were weak today. Just didn't have the energy.

Kroc Rows
21x100 per hand.

Quote

12-21-2013 , 02:51 PM

#241

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Squat Day - C11W1. 12-21-2013

Squat
5x250
5x286
5x325
Last Cycle: 6 Reps, Difference: -1

Drank alot last night so was feeling sluggish today. My quads were burning up doing squats. I think it's because I put my feet closer together than normal. Not sure if I should continue doing this or not.

Lunges
10x50 per leg

ab wheel rollouts
5x10

Quote

12-23-2013 , 08:02 PM

#242

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Press Day - C12W2. 12-23-2013

Press
3x100
3x115
3x130
Last Cycle: 3 Reps, Difference: 0

I have no idea what's happened to my press on 3/3/3 day. I was consistently getting 6 or 7 reps at 130, but inexplicably fell to 3 reps last cycle and stayed at 3 again this cycle. I almost got 4.

Today I was pressing in the power rack with a ****ty floor that sinks in under my right foot. That rack is now dead to me.

Chinups
20x5

Quote

12-23-2013 , 08:15 PM

#243

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Nice lifts

OHP day is def the most inconsistent lift for me, gets pretty annoying at times.

Surprised your bench is only at 185 though

Quote

12-23-2013 , 08:41 PM

#244

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Quote:

Originally Posted by n4rf

Nice lifts

OHP day is def the most inconsistent lift for me, gets pretty annoying at times.

Surprised your bench is only at 185 though

Well thats 185 on 5/5/5 day.

It is true that proportionally, my bench is easily my weakest lift. My 1RM should be between 210-215 (roughly 1.15x BW. Hoping to get this to 1.5x BW by 2015).

Edit: I think the lack of volume during my cut has hurt my presses the most. I've still been able to bump my deadlift up by 20lbs and my squat by 5lbs. I think when I transition to a bulk and start doing BBB (5x10x50%1RM) again, my bench should increase by 5lbs/month.

Quote

12-24-2013 , 01:31 PM

#245

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Deadlift Day - C12W2. 12-24-2013

Deadlift
3x285
3x325
3x365

Possibly had a 4th rep in the tank but my form was feeling sloppy today so it wasn't worth pushing myself.

I've been pretty sore lately, especially in my quads and glutes. The base of my right hand hurts from pressing yesterday and affects my grip strength. I'm gonna enjoy the day off tomorrow.

Hanging Leg raises
5x10

Diamond pushups
4x16
1x21

Quote

12-24-2013 , 01:50 PM

#246

fredd-bird

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 19,338

Quote:

Originally Posted by Colombo

Your press assistance work seems to be pretty lacking. Have you considered putting in more work?

Quote

12-26-2013 , 02:38 PM

#247

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Yeah, I probably should add some more assistance to press day. I've been thinking about adding dips back in - I had previously cut them out due to some soreness in my shoulders. However I've been doing shoulder dislocations pretty much every workout and my shoulders feel alot better in general.

Bench Day - C12W2. 12-26-2013

Bench
3x155
3x176
3x196
Last Cycle: 3 Reps, Difference: 0

Pullups
20x5

Kroc Rows
22x100 per arm

Quote

12-27-2013 , 01:10 PM

#248

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Squat Day - C12W2. 12-27-2013

Squat
3x270
3x306
4x345
Last Cycle: 3 Reps, Difference: +1

Squats felt real solid today. Nice to see some improvement over last cycle as well. Next week is the big challenge as I'll be attempting 2xBW for reps!

Lunges
5x10x50 per leg

Ab Wheel Rollouts
5x10

Quote

12-30-2013 , 08:19 PM

#249

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Press Day - C12W3. 12-30-2013

Press
5x105
3x120
3x135
Last Cycle: 3 Reps, Difference: 0

Felt good. Note to self: squeeze glutes as hard as possible

Chinups
5x20

Dips
3x10

I added dips back in to my routine on press day as a result of fredd-bird's suggestion to add more assistance.

The good news: My dips are waaaay stronger than they were ~6 months ago before I cut them out
The bad news: My shoulder started to get a little sore again (front deltoid area, right above pec), so I did 3x10 instead of 5x10. My shoulder felt fine immediately afterwards so I'll probably just continue to tread lightly and see if I can get comfortable.

Quote

12-31-2013 , 10:06 AM

#250

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Deadlift Day - C12W3. 12-31-2013

Deadlift
5x306
3x345
1x385

Would have been nice to get 2 reps but my deadlift has been moving up nicely so I can't complain. The 3x345 was actually more difficult. I think deadlifting first thing in the morning hurt me a little bit.

Hanging Leg Raises
3x10

Diamond Pushups
3x20

Went a little light on the assistance. Needed to squeeze this session in before work, so I didn't have alot of time.

Quote

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