Colombo's late stages SS --> 5/3/1 Log - Page 33

2016-05-09
Squat
4x352 @7.5
4x374 @8.5 (+2lb 4R PR)
4x379 @9.5 (+7lb 4R PR)
4x352 @8.5

Good Mornings
5x132
5x154
5x176
5x198

Power Cleans
3x132
3x154
3x176
3x176
3x176

Pendlay Rows
5x5x198

Everything felt solid. Back is a bit sore today but I'm fine.

Quote

05-12-2016 , 01:19 PM

#804

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-011
Bench
2x225 @9
3x215 @7.5
3x220 @8.5
3x220 @8.5
3x220 @8.5

Incline
15x135
13x135
12x135

Curls, JM Press, Pullups.

These numbers were really bad. 3x225 should have been cake. I think the immense amount of bench volume I did 4 days before took its toll on me. That being said, I put in some nice work for what my body was able to handle.

Might need to reconsider doing insane volume days.

Quote

05-16-2016 , 11:05 AM

#805

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-13
Pause Squat
3x308 @7
3x330 @7
3x352 @8
3x374 @9

OHP
5x66
5x88
5x110

Speed DL
10x2x308

Lat Pulldowns

Hips were pretty tight today

Quote

05-16-2016 , 11:07 AM

#806

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-14
CG Bench
5x155 @6
5x175 @6
5x195 @7.5
5x205 @7.5
5x215 @8
5x220 @8.5

Curls, Shrugs

Focused on stretching and mobility today. Didn't go too hard on the bench I just wanted to get some work in.

Quote

05-17-2016 , 11:39 AM

#807

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-16
Deadlift
4x352 @8
4x375 @8.5
4x397 @9.5 (4R PR +22lb)
3x352 @8

Squat
5x10x220

Pendlay Rows
5x5x203

Really good day. Deadlifts are progressing nicely and everything felt tight throughout the movement.

Friend saw me deadlift and remarked about how my shins were perfectly vertical. This is good feedback since I've been making an effort to sit lower and lean further back before the pull.

Quote

05-18-2016 , 09:00 AM

#808

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-18
2x225 @7
2x235 @8
2x240 @9.5
2x235 @8.5
2x235 @9

Incline
15x135
15x135
11x135

Curls, Pullups, Dips

Feeling good. My butt came off the bench a bit at 240. It looks like my sticking point is a few inches off the chest again, as opposed to at lockout. I think this is proof that I was cheating too much by touch-n-go benching.

Working on my Dan Green sink.

Quote

05-20-2016 , 02:06 PM

#809

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-20
Pin Squat
1x374 @7.5
1x397 @9
1x397 @9.5
1x397 @9.5
1x397 @9
1x397 @9.5
1x397 @9.5

OHP
5x115
5x132
5x149

Pause Deadlift
12x1x318

Lat Pulldowns

My left hip was quite tight during squats, but I took a PVC pipe to it and it seems to have loosened up. These squats were a grind, I got some good time under tension.

I was able to do all my deadlift reps double overhand, which is cool.

Quote

05-21-2016 , 01:14 PM

#810

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-21
CG Bench
5x149
5x173
10x196

Curls, Tate Press, Pullups

I've decided to start doing 5/3/1 on my CGBP. I set my training max at 230. This should give me extra motivation to drag my ass into the gym on Saturdays. I've previously just been doing random bench exercises.

Quote

05-23-2016 , 09:03 PM

#811

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-23
Squat
3x352 @7.5
3x375 @8
3x397 @9.5 (3PR +2lb)

Belted Squat
3x407 @9.5
3x407 @9.5

Deadlift
5x10x242

Pendlay Rows
5x5x203

Leg Press

Felt good today, although a bit weaker than I expected. Still, a PR is a PR.

I'm going to start mixing in belt work once I start doing 3 reps and below. I previously had just been using it for my 1RM but I felt it necessary to get more practice in with it. It only added 10 pounds to my squat, which seems low.

Quote

05-25-2016 , 09:53 AM

#812

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-25
Bench
1x221 @7
1x235 @8
1x245 @9.5
1x245 @9.5
1x245 @9
1x245 @9.5

Incline Bench
15x135
14x135
10x135

Curls, Pullups, Dips

My favorite bench was occupied today so I needed to bench in the rack. It probably hurt my numbers a bit since unracking from the rack requires me to press up in order to get it over the hooks.

Everything felt pretty good today. My 1RM is 260 but that was back when I was doing touch-and-go

Quote

05-26-2016 , 07:00 PM

#813

Colombo

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Join Date: Feb 2005 Posts: 4,748

Squats - 10x10x132

60 seconds rest in between. I wanted to do cardio but I'm sick of all my cardio exercises so decided to drop in some high volume squats. They were pretty tiring. I'm not sure if putting this in my routine is a good idea but it was fun and we'll see how it works out.

Picked up a new belt too - https://www.inzernet.com/detail.asp?PRODUCT_ID=PRBELT

Quote

05-28-2016 , 02:12 PM

#814

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-27
Speed Squat
12x2x264

OHP
3x122
3x140
3x158

Deficit DL
1x352 @7
1x374 @7
1x396 @8.5
1x396 @8.5
1x396 @8.5
1x396 @8.5

Lat Pulldowns

Legs were still tired from the volume the day before. Everything felt good though. I'm still trying to figure out if I should be doing my variation lifts (e.g. deficit DL) for high volume or low.

Someone at the bar last night told me I looked like a football player. Nice compliment

Quote

05-28-2016 , 02:12 PM

#815

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-05-28
CG Bench
3x161
3x184
7x207

JM Press, Curls, Pullups.

Quote

05-29-2016 , 11:48 AM

#816

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Nice work!

Quote

05-31-2016 , 09:49 PM

#817

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

Thanks BPA!

2016-05-31
Deadlift
3x375 @7.5
3x397 @8.5
3x407 @9.5 (PR +5lb)

Belted Deadlift
3x419 @9.5
3x419 @10

Squat
5x10x220

Pendlay Rows
5x5x203

First time setting a 3-rep or less PR on deadlift in over a year

Things felt good. I still need to get the hips further back and chest more upright. Also I'm still surprised at how little I'm getting out of my belt. Either I suck at using it or my core is just strong by itself from all the non-belt training.

Last edited by Colombo; 05-31-2016 at 09:57 PM.

Quote

06-01-2016 , 10:10 AM

#818

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-06-01
Bench
8x205 @10
8x195 @8
8x195 @9

Incline Bench
15x135
11x135
9x135

Curls, Pullups, Dips

These numbers are a little low but I put in some good effort. I did this just 16 hours after doing some heavy deadlifts, and I was definitely feeling fatigued. I'm used to taking a day off between squat/DL and bench, but Memorial day messed up my schedule.

Quote

06-01-2016 , 10:38 AM

#819

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,118

Nice DL PRs!

Quote

06-03-2016 , 12:28 PM

#820

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-06-03
Pause Squat
5x286 @7
5x308 @7.5
5x330 @8.5
5x330 @9

OHP
5x132
3x149
0x166

Speed DL
10x2x308

Lat Pulldowns

5/3/1 isn't working for my OHP anymore. I'm gonna need to switch it up.

My core and back are sore as hell right now. Even during this workout I was still feeling fatigued from the deadlifts on Tuesday.

Quote

06-04-2016 , 01:36 PM

#821

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-06-04
CG Bench
5x175
3x195
4x220

JM Press, Curls, Pullups

Quote

06-06-2016 , 10:00 PM

#822

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-06-06
Squat
2x375 @7.5
2x397 @9
2x409 @9 (+2lb PR)

Belted Squat
2x412 @8.5
2x419 @9.5

Squats (No belt, 60s rest between sets)
3x308
3x264
3x220

Power Cleans
3x154
4x3x164

SLDL
3x8x220

Pendlay Rows
5x5x208

Monster day. Squats are still a little weaker than I wanted, but I'm still making progress. I'm starting to think my neglect of mobility could be hampering me a bit. I'm going to try to do more mobility work in the morning.

Last edited by Colombo; 06-06-2016 at 10:23 PM.

Quote

06-08-2016 , 10:05 AM

#823

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-06-08
Bench
7x195 @7.5
7x205 @8.5
7x210 @10
7x195 @9

Incline
15x135
13x135
8x135

Curls, Pullups, Dips

Decent day. It's tough to tell if my bench is regressing or if it's simply due to pausing for longer at the bottom.

I've been working on sinking the bar into my abdomen before pressing up, which seems to help a ton with leg drive. I'm not entirely convinced it's making my bench stronger, though.

My right hamstring is unbelievably tight and pretty sore. It's either from the squats or SLDL. I'm mildly concerned, but I should be fine soon.

Quote

06-10-2016 , 10:00 AM

#824

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-06-10
Squat
3x5x286

OHP
8x110 @7
8x120 @7.5
8x132 @9

Deadlift
3x5x286

Lat Pulldowns

Took it fairly light on squat and deadlift. My hamstring isn't quite 100% yet, and I didn't want to push it.

This is week 1 of starting my own OHP programming.

Quote

06-14-2016 , 09:20 AM

#825

Colombo

Pooh-Bah

Join Date: Feb 2005 Posts: 4,748

2016-06-13
Deadlift
2x375 @7
2x397 @8
2x419 @9.5 (+22lb PR)

Belted Deadlift
2x429 @9
1x439 @9.5 (wanted 2, got greedy with the poundage)

Squats
5x10x220

Pendlay Rows
5x5x208

Solid day. My PR is a little misleading only because I haven't done heavy doubles that often.

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