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Old 08-29-2017, 11:21 AM   #1101
Colombo
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Re: Colombo's late stages SS --> 5/3/1 Log

Fasted morning workout

2017-8-29
Deadlift /w Belt
3x391 @7
3x425 @8.5
2x452 @9.5 (failed 3rd rep)
3x420 @9

5ct Pause Bench
3x205 @7
3x215 @8.5
3x220 @9
3x210 @9

SSB Squats
5x220 @6
5x242 @7
5x264 @8
5x247 @8


Failing on both deadlift and bench is no good.

I did this workout fasted in the morning, and it had been about 12 hours since my previous workout. I think this explains a lot of my weakness on deadlifts today.

The bigger problem is that I failed to check my ego and was too hungry for a PR. After 3x425 was @8.5, I needed to adjust and probably only shoot for 3x440 to hit @9. I got too greedy and went for a PR, and paid the price. I need to remember to listen to my body.
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Old 08-29-2017, 12:02 PM   #1102
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Re: Colombo's late stages SS --> 5/3/1 Log

Failed 3rd rep is what we call an @10.
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Old 08-29-2017, 12:48 PM   #1103
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Re: Colombo's late stages SS --> 5/3/1 Log

I mostly agree. I usually mark it as such. This was very close though. If given a second chance, I may have hit it.
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Old 09-06-2017, 11:05 AM   #1104
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Re: Colombo's late stages SS --> 5/3/1 Log

Took most of last week off. I moved apartments over the weekend and it was brutal. On Thursday I spent ~15 hours walking up and down 3 flights of stairs with heavy boxes, and decided to take the rest of the week off from the gym.

2017-09-05
Squat /w Belt
2x391 @7
2x425 @8
2x452 @9.5 (2r PR)
2x425 @9

Squat Walkouts
3x1x508

Comp Bench
2x240 @8
2x245 @8.5
2x250 @9 (a little cheaty here - butt slightly came off for a second)
2x240 @9

313 Tempo Bench
8x155 @7
8x165 @9
6x155 @9 (lol stamina)


Pretty solid day after a grueling move and slight layoff. I hit a new PR on squat, but it woulda been nice to hit it @9 instead of @9.5. My estimated 1RM actually slightly dropped here from last week.

Bench numbers weren't great, but my leg drive felt better and I didn't fail this time.
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Old 09-07-2017, 11:07 AM   #1105
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-09-06
Deadlift
2x420 @7
2x447 @8
2x474 @9.5 (2r PR)
2x442 @9

5ct Paused Bench
4x205 @7
4x215 @8.5
3x220 @10 (yuck. I don't think I rested enough)

SSB Squats
8x176 @6
8x198 @6.5
8x230 @8
8x220 @8


I set a new PR on deads, but like squats, this would have been better @9 instead of @9.5. My estimated 1RM didn't increase. I think I let the bar drift a bit forward during my pull, so I need to work on keeping it close to my body.

The squat walkouts are pretty tough to recover from. I was still feeling the effects when I deadlifted today. I might need to reconsider their place in my programming.
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Old 09-07-2017, 12:20 PM   #1106
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Re: Colombo's late stages SS --> 5/3/1 Log

It's remarkable that walking out with just 10% more than you normally squat is so taxing. Do you think it's normal?
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Old 09-07-2017, 12:30 PM   #1107
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Re: Colombo's late stages SS --> 5/3/1 Log

It's actually only 6% of my max!


I don't know if it's normal or not. But having a heavy load on your back certainly stresses your CNS to the max.

I don't do 1RM's often and I'm usually feeling it for up to a week afterwards, so the walkout stress seems like it could be reasonable.

It seems like my back is just a bit slow to recover on them. I'll probably just move them to later in the week, after I do deadlifts.
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Old 09-07-2017, 12:31 PM   #1108
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Re: Colombo's late stages SS --> 5/3/1 Log

I wouldn't attribute it to the walkouts tbh.
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Old 09-11-2017, 10:33 AM   #1109
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-09-08
Pin Squat
4x309 @7
4x336 @8
4x364 @9
4x346 @8.5

OHP
5x133 @7
5x138 @8
5x143 @9
5x138 @10

Incline Bench
5x135 @6
5x145 @7.5
5x150 @9
5x140 @9



2017-09-09
Sumo Deadlift
5x308 @6
5x335 @7.5
5x353 @8
5x330 @8

Spoto Press
5x185 @6
5x195 @7
5x205 @8.5
5x195 @8

Cable Rows
7x140 @6
7x150 @6.5
7x160 @7.5
7x170 @8


Felt good to do some sumos. It's been a couple months since I last did them.
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Old 09-12-2017, 11:55 AM   #1110
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-09-11
Squat /w Belt
3x376 @7
3x408 @8
3x440 @9 (3r PR)
3x418 @9

Comp Bench
3x225 @6.5
3x235 @8
3x245 @8.5
3x250 @9 (3r PR)
3x240 @9

313 Tempo Bench
5x155 @6
5x175 @6
5x185 @7.5
5x195 @9
4x195 @9


Awesome day. I'm back on track setting PRs. Squats felt solid and strong as hell. Bench felt much better after 2 weeks of sub-par performance.

I made some minor improvements to my bench grip which seemed to help. These improvements include:
1) I stopped cocking my wrist back, and focused on keeping my forearms flat
2) I widened my grip by a finger length.

I also spread my feet a bit further apart and the leg drive felt good.
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Old 09-13-2017, 12:29 PM   #1111
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-09-12
Deadlift /w Belt
3x398 @7
3x425 @8
3x457 @9.5 (3r PR)
3x430 @9

5ct Pause Bench
2x205 @7
2x215 @7.5
2x230 @9
2x220 @8
2x220 @8
2x220 @9

SSB Squats
6x220 @6
6x242 @7
6x264 @8
6x249 @8


I got my deadlift back on track with another PR after failing to complete 3x452 two weeks ago. Granted, 2 weeks ago was a down day in general. I think the sumos last week helped me get a tighter setup today. For whatever reason, my sumo setup was very locked in last week. I was able to translate the same feeling of tightness to conventional.

I'd still like to aim for @9 instead of @9.5, but it's tough to judge sometimes.

The slowest part of my deadlift right now seems to be right as I move the bar past my knees. This is why I previously programmed pause deadlifts into my routine. However, when attempting my 1RM my failure point is usually breaking the floor. So, I'm not really sure what to do here to target my weaknesses since my weakness seems to change depending on the volume. I'm just going to not think too hard about it and focus on getting stronger.
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Old 09-15-2017, 10:26 AM   #1112
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-09-14
Pin Squat
2x354 @6.5
2x386 @8
2x418 @9
2x398 @9

OHP
3x143 @6
3x155 @7.5
3x165 @9
3x155 @9

Incline Bench
3x155 @6
3x165 @6
3x175 @6.5
3x185 @8
3x175 @7
3x175 @7
3x175 @7.5
3x175 @8


I'm starting to get beat up. My right elbow has been barking at me lately, and my right shoulder was really sore after this workout too. I was hurting while scooping up my mashed potatoes during dinner. I'm not too worried. Probably just need a deload week. I'll take one once this cycle completes.

Looking back through this log, todays OHP might have been my strongest ever. I had never done more than 3x155
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Old 09-18-2017, 10:32 AM   #1113
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-09-15
Sumo DL
4x309 @6
4x341 @7
4x376 @8
4x354 @8

Spoto Press
3x215 @6
3x225 @7
3x235 @8
3x225 @8

Cable Rows
5x170 @6
5x180 @7
5x190 @8
5x180 @8
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Old 09-18-2017, 08:14 PM   #1114
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Re: Colombo's late stages SS --> 5/3/1 Log

2017-09-18
Squat /w Belt
2x391 @7
2x425 @8
2x455 @9 (2r PR)
2x432 @9

Bench
2x240 @7
2x250 @8
2x260 @9 (2r PR)
2x245 @9

313 Tempo Bench
7x155 @6
7x165 @7.5
7x175 @9
7x165 @9

Everything felt perfect. Probably had another 5lbs for both lifts.
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Old 09-18-2017, 09:08 PM   #1115
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Re: Colombo's late stages SS --> 5/3/1 Log

Stop taking all of the forum's PRs
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Old 09-18-2017, 11:23 PM   #1116
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Re: Colombo's late stages SS --> 5/3/1 Log

PR's be flying in here. Nice work.
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Old 09-20-2017, 04:32 PM   #1117
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Re: Colombo's late stages SS --> 5/3/1 Log

Thanks guys. It's crazy what a strong focus and a little bit of extra food can do

I recently got sick, but still lifted today. I came down with a cold yesterday but since it's not too bad I figured some heavy deadlifts might shake it off.

2017-09-20
Deadlift /w Belt
2x413 @7
2x442 @8
2x475 @9.5 (2r PR)
2x447 @9

5ct Pause Bench
3x205 @7
3x215 @8
3x225 @9
3x215 @9

SSB Squats
7x220 @6
7x242 @7
2x264 @8


PR was just 1 pound but I'll take it. 2 weeks ago I hit 2x474 @9.5, and today felt a bit lighter - like a @9.25.

I think I've made good improvements this cycle on my breathing and bracing techniques. Can't say I've consciously changed too much, but I feel a lot tighter on deadlift and bench.


I'm testing my maxes next week. Unfortunately I just got sick and am going to Chicago this weekend for fun. Despite the less-than-ideal conditions, I think a 500 pound deadlift will be on the table for me next week.
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