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Old 04-13-2018, 12:09 PM   #1301
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-13
2ct Pause Deadlift
1x442 @8.5
6x381 @9
2x6x355 @(9, 10)

Pin Press (chest level)
1x250 @8
6x220 @8.5
2x6x210 @(8.5, 9)

Cable Rows
9x150 @5.5
9x170 @6.5
9x200 @8
3x9x200 @(8, 8, 9)


Deads were a bit weaker than last week, but my technique felt great. I was carrying a decent bit of fatigue with me into this workout, and I think Fridays' performances might be more high-variance than other days since I'm usually most in need of recovery by Friday.
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Old 04-16-2018, 04:54 PM   #1302
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-16
Squat /w Belt
1x474 @9 (wanted @8)
7x391 @9
2x7x370 @(8.5, 8.5)

Comp Bench
1x265 @8
6x230 @9
2x6x218 @(8.5, 9)

Push Press
8x120 @6
8x132 @6.5
8x154 @8
3x8x154 @(8, 8.5, 8)



Squats weren't that great today. I put up the same weight as last week but it moved slower this week. I wasn't doing a great job of bracing and just felt a bit shaky overall. My hips/knees have been tight lately too.

Bench was really smooth. I'm quite happy with my performance there.
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Old 04-17-2018, 10:26 AM   #1303
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-17
Deadlift /w Belt
1x490 @8.5
7x415 @9.5
2x7x376 @(8, 9)

2ct Pause Bench
1x257 @8
4x235 @10 (failed, wanted 5)
5x205 @8
5x210 @8

Lunges
8x100 @6
8x120 @7
8x135 @8
3x8x135 @(8, 8, 8)

+4lbs on deadlift and +2lbs on bench. I would have liked my deadlift to move a bit faster, but it's ok. My speed actually looks pretty good in the video but it felt really heavy today.

I missed a rep on bench which was pretty disappointing and also made calculating the weight for the drop sets more difficult. I think I failed because I got lazy/tired, allowed myself to lose tightness, and the wheels fell off. Everything else felt great though.
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Old 04-19-2018, 12:08 PM   #1304
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-19
2ct Pause Squat
1x410 @8
5x376 @9
2x5x354 @(9, 9)

TNG Bench
1x265 @8.5
7x230 @10
2x7x220 @(9, 10)

WG Bench
8x150 @6
8x165 @7
8x175 @8
3x8x175 @(8.5, 8, 9)


I was getting tired on my last rep of squats and squeezed my core in a different way than normal. It felt like I was pushing out a bit lower than usual. That rep was beautiful so it would be great if I could replicate that same bracing feeling going forward.

Bench is very smooth lately. I'm adding on some decent size too with all this pressing.
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Old 04-20-2018, 10:20 AM   #1305
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-20
2ct Pause Deadlift
1x442 @8
5x400 @10
2x5x360 @(9, 9)

Pin Press (chest level)
1x255 @8
5x230 @9
2x5x215 @(8, 8)

Upright TBar Rows
8x115 @6
8x135 @7
8x160 @8
3x8x160 @(8, 8, 8)


Deadlifts were tough today.
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Old 04-23-2018, 11:59 AM   #1306
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-23
Squat /w Belt
10x315 @6
10x336 @7
10x354 @8
3x10x354 @(8, 8.5, 8.5)

Comp Bench
10x175 @6
10x185 @7
10x195 @8
10x195 @10
10x185 @10
10x175 @10

OHP
11x71 @6
11x81 @7.5
11x85 @10
2x11x72 @(8, 8)


This was the same workout as the first one prescribed in this program and it's been the most demanding day by far. I hit +14lbs on squat and +5 on bench over last month, and the squats were faster this time with less rest.

On bench I was supposed to repeat 10x195 for 3 sets but, as usual, I couldn't recover enough to achieve that. Press was ok but kinda weak too. My triceps were definitely a huge weak point today, especially on press. I'd shoot the weight up over my head but those last couple of inches were almost impossible sometimes. On heavy weights I never have an issue with lockout so I think it's just a high volume thing.
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Old 04-24-2018, 09:56 AM   #1307
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-24
Deadlift /w Belt
10x315 @6
10x341 @7
10x360 @9
3x10x341 @(9, 9, 9)

Pin Press (mid range)
7x210 @6.5
7x225 @8
7x240 @9

Barbell Ab Wheel Rollouts
2x10
1x10 +5kg
1x10 +10kg
1x10 +5kg


I didn't see any improvements on my deadlifts and may have even regressed a bit. This was supposed to be x10 @8 and then 3 repeat sets, but 360 felt too heavy. Things were feeling good and then my quads just couldn't handle it anymore. I'm still smoked from yesterday so I'm not surprised.

Bench was great. I kinda let myself get loose at the bottom to reposition my shoulders and I was able to drive them in the bench better and generate much more power. I gotta figure out how to get into that position without pins giving me a break.

Ab wheel was actually very uncomfortable for my shoulders and left hip - both of which are tight as hell. I'm doing 100+ band pull aparts and a bunch of shoulder dislocations every day but those don't seem to be getting the shoulders loose.
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Old 04-26-2018, 11:10 AM   #1308
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-26
Front Squat
11x132 @6
11x154 @7
11x176 @8
2x11x176 @(8, 8)

TNG Bench
1x265 @8
8x2x230 @8

Split Squat
10x110 @7
10x125 @8
10x142 @9
10x135 @9


Front squat was 15 pounds lighter than 5 weeks ago, but my form was much better. I was able to go ATG, stay upright, and avoid squatting it like I was doing low bar, which is a big improvement. I may have sandbagged a little bit here but I was trying to keep things in check.

+10 on bench which is great.
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Old 04-27-2018, 09:04 AM   #1309
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-27
Pendlay Rows
10x220 @6.5
10x242 @7.5
10x269 @9
10x257 @9

Lat Pulldowns
10x170 @7
10x180 @8
10x190 @9
10x180 @8.5

Bus Drivers
4x10x10kg


My rows were really strong today. I was able to do all the pendlay's double overhand with no troubles.

That ends a 6-week hypertrophy block, and it looks like I have 4 weeks of reps in the 4-6 range coming up. Should be fun.
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Old 04-30-2018, 03:38 PM   #1310
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-04-30
Squat /w Belt
1x474 @8
5x435 @9
3x5x403 @(8.5, 8.5, 8.5)

Comp Bench
1x260 @8
5x230 @8.5
3x5x220 @(8.5, 8.5, 8.5)

OHP
8x88 @6
8x93 @7
8x100 @8
4x8x100 @(8.5, 8.5, 9, 9)


Squats felt pretty strong despite my hips being very sore. I brought in my stance a bit and it seemed to help my power out of the hole. My single @8 was faster than last week. Looking back at my training logs, 5x435 is my 5RM (from 2-3 months ago), so it's a bit disappointing that I simply matched that here. I feel much stronger though.

Bench sucked, and I feel like my sore hips were holding me back. I'll get 'em next week.
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Old 05-01-2018, 11:20 AM   #1311
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-01
Deadlift /w Belt
1x491 @8.5
5x440 @9
3x5x410 @(8.5, 9, 9.5)

Pin Press
1x255 @8.5
5x230 @9
3x5x220 @(8, 8.5, 8.5)

Squat
6x275 @6
6x305 @7
6x330 @8
4x6x330 @(8, 8, 8.5, 9)


This one was a grind, and took me a little over 2.5 hours to complete. I came into today with an extremely tight and sore quad/hip, to the point where getting in and out of bed is uncomfortable. I've been stretching it and foam rolling but not getting much relief.

Deadlifts were quite good. Last time I did sets of 5 (3 months ago) I hit 5x436 @9.5 so this is a solid improvement. Right now deadlifts seem like my best lift in terms of technique, recovery, progress, etc.

Bench was a bit weak again. I also have this pattern of getting stronger at pin press as I go on. I'm pretty sure this is completely related to bar path and finding the groove.

My elbow started flaring up on squats to the point I started feeling nauseous. I did a bunch of curls and powered through, so hopefully I'm not in too much pain tomorrow. These felt a bit heavier than I expected, but I did them belt-less and also had a huge squat session yesterday.
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Old 05-02-2018, 12:12 PM   #1312
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Re: Colombo's late stages SS --> 5/3/1 Log

It's 85 degrees in Boston today so I decided to go on a run for my GPP work today. I only ran a mile, but I did it in 8:30 which is much better than I was anticipating. I couldn't tell you the last time I ran for any distance longer than a 100m sprint. I guess the basketball has been helping my cardio.

It was a good workout though. I probably could have done 2 miles but it would have been pushing it and I wasn't interested in dealing with the pain/recovery.
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Old 05-03-2018, 10:43 AM   #1313
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-03
Pin Squat
1x400 @8
5x365 @9
3x5x345 @(8.5, 8, 8.5)

TNG Bench
1x265 @8.5
8x5x200

Feet Up Bench
6x155 @6
6x170 @6.5
6x185 @8
4x6x185 @(9, 8, 9, 10)


My bicep tendonitis started flaring up during squats and it hurt a decent amount. The issue starts in my bicep but also causes elbow pain and a really tight shoulder. By the time I was doing feet up bench, the pain had subsided.

Bench was a bit weak again.

This has been a tough week with all the volume. The pressing volume today was out of control.
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Old 05-04-2018, 10:26 AM   #1314
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-04
Deficit Deadlift
1x442 @8
5x400 @9
3x5x378 @(8.5, 8.5, 9)

2ct Pause Bench
1x260 @8
5x235 @10 (overshot)
3x5x215 @(8.5, 9, 9)

Snatch Grip DL
8x220 @6
8x242 @6.5
8x270 @8
4x8x270 @(8, 8, 8, 9)


I haven't done deficits in a long time and they felt pretty uncomfortable at first, but things were feeling good towards the end. I thought I did a pretty good job of utilizing my legs to generate speed off the floor, and I put up some decent weight considering I was belt-less.

Bench felt good. I realized yesterday that I've been ****ing up the bulldog grip again. I fixed that issue and things feel a bit more solid.

Snatch grip absolutely smoked my legs. They were trembling towards the end and it was very unenjoyable. I was so glad to be done with them, but it was a good workout for sure.

Looking ahead at this program, it seems like this week that I just completed might end up being the most difficult. I put in about 10 hours over 4 days, and I'm very exhausted. However I'm glad I've come this far without quitting.
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Old 05-07-2018, 10:03 PM   #1315
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-07
Squat /w Belt
1x464 @8
4x430 @9
2x4x405 @(9, 9)

Comp Bench
1x265 @7
1x270 @8.5
4x250 @10 (shoulders were sliding off the bench)
2x4x235 @(8.5, 9)

OHP
9x88 @6
9x100 @7
9x110 @8.5
3x9x100 @(8.5, 8, 9)


Squat was very weak today and a 10lb regression compared to last week. My diet over the weekend was a bit suboptimal and I played a hard 40 minutes of basketball on Saturday, so that may have something to do with it. My hips are also still tight and I just felt uncomfortable today.

Bench was fantastic today. The set at 250 was a bit frustrating because my shoulders and feet were sliding out of position. I threw some chalk down which helped.
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Old 05-08-2018, 10:40 AM   #1316
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-08
Deadlift /w Belt
1x491 @8
4x457 @10
2x4x413 @(9, 9)

Pin Press
1x260 @8
6x230 @9
2x6x215 @(9, 9)

Squat
5x309 @6
5x331 @7
5x354 @8
3x5x354 @(8, 8.5, 9)


My deadlift single @8 was definitely faster and felt better than last week, but the sets of 4 felt way too heavy. Maybe I didn't rest enough or something. In any event, my deads have been humming along nicely.

Bench was strong for the second day in a row. I was tinkering with my setup (as usual), and started pointing my toes out a bit more. This allowed me to do a better job of tucking my feet under me, and prevent my feet from sliding away when I initiated leg drive. Overall, my leg drive felt slightly weaker than when I try to point my toes forward, but I felt much more stable.

These squats are such a ***** and I dread doing them. My technique was a bit sloppy again today. I feel like I'm losing tightness as I descend, and I'm letting my knees cave a bit on the ascent.


Pretty funny how easily things change in this sport. Two months ago my deadlift was completely broken, my bench was stagnated, and my squat was the king. Now my deadlift is my best lift, bench is improving almost daily, and my squat feels like ****.
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Old 05-10-2018, 05:48 PM   #1317
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-10
Pin Squat
1x420 @8
6x365 @8.5
2x6x346 @(8.5, 8.5)

TNG Bench
1x265 @8.5
11x215 @10
2x10x205 @(9.5, 9.5)

Feet Up Bench
5x176 @6
5x185 @7
5x195 @8
3x5x195 @(8.5, 9.5, 9)

Squats felt much better today. I went back to a slightly wider stance and pointed my toes out a bit more and my technique was much improved. I still feel like I have a stronger drive out of the hole with a more narrow, toes-forward stance, but the rest of my squat suffers when in that position.

Bench was really strong today.
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Old 05-11-2018, 12:10 PM   #1318
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-11
Deficit Deadlift
1x445 @8
6x391 @9
2x6x370 @(8.5, 8.5)

2ct Pause Bench
1x260 @8.5
6x225 @10
2x6x205 @(8.5, 9)

Snatch Grip DL
9x220 @6
9x242 @7
9x264 @8
3x9x264 @(8, 8, 8)


Deficits were real nice and smooth today. Unfortunately, my bench was ****ty again. I just felt weak.

I think the snatch grip deadlifts are the most taxing exercise in this entire program. They absolutely obliterated me again, to the point where walking home was a challenge.
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Old 05-14-2018, 06:36 PM   #1319
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-14
Squat /w Belt
1x474 @8.5
5x425 @9
2x5x403 @(9, 9)

Comp Bench
1x265 @8
5x240 @9
2x5x230 @(9, 9)

OHP
8x88 @5
8x105 @7
8x115 @9.5
3x8x100 @(8, 9, 8)


Squat was stronger than last week but still below my peak this cycle. Bench was alright but I'm not making a ton of progress there.

Starting to feel myself breaking down. Thankfully this is the last week before testing week, which doesn't seem too strenuous.
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Old 05-15-2018, 12:45 PM   #1320
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-15
Deadlift /w Belt
1x486 @8
5x435 @9
2x5x413 @(9, 9.5)

Pin Press
1x270 @8
5x245 @9
2x5x235 @(8.5, 9)

Squat
6x287 @6
6x314 @7
6x346 @8
3x6x346 @(8, 8, 9)


Deadlifts were weak today. I felt like I wasn't doing a great job of pushing with my legs and was using too much back.

Bench was great today. Bar path is still an issue but pin press trains it so well.
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Old 05-17-2018, 12:34 PM   #1321
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-17
Squat
1x420 @8
5x386 @9
2x5x364 @(8.5, 9)

TNG Bench
1x275 @8
8x3x240

Feet Up Bench
6x170 @5.5
6x185 @6
6x200 @8
3x6x200 @(8, 9, 9.5)



Really awesome day. Squats were solid. I put up the same numbers as last week but my hip is starting to feel better finally.

Bench was ****ing fantastic. My warmups were feeling good so I decided to go with a big 10-pound PR and I smoked it.

I'm not sure where this performance came from. My diet, etc have not been better than normal or anything. But hey - I'll gladly take these good days when they come!
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Old 05-18-2018, 11:22 AM   #1322
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-18
Deficit Deadlift
1x447 @8
5x408 @9
2x5x386 @(9, 9)

2ct Pause Bench
1x260 @8
5x240 @10
2x5x225 @(9, 9.5)

Snatch Grip DL
8x242 @6
8x264 @7
8x286 @8
3x8x286 @(8, 8, 8)


I completed this workout at a really quick pace (probably double my normal pace) and it didn't have much negative impact. Really solid numbers all around. Snatch grip is starting to suck less.

Next week I'll be working up to a mock meet on Friday. Good luck to me.
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Old 05-21-2018, 10:08 AM   #1323
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Re: Colombo's late stages SS --> 5/3/1 Log

2018-05-21
Squat /w Belt
1x474 @8

Comp Bench
1x265 @7.5

Deadlift /w Belt
1x486 @8


Today's program called for hitting my openers for each of the big 3 in preparation for my mock meet later this week.

Things went well. Squat might have been a touch high, but it's hard to tell. Bench was easy.

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Old 05-21-2018, 07:16 PM   #1324
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Re: Colombo's late stages SS --> 5/3/1 Log

Quote:
Originally Posted by Colombo View Post
2018-05-21
Squat /w Belt
1x474 @8

Comp Bench
1x265 @7.5

Deadlift /w Belt
1x486 @8


Today's program called for hitting my openers for each of the big 3 in preparation for my mock meet later this week.

Things went well. Squat might have been a touch high, but it's hard to tell. Bench was easy.

Super impressive man, good work. Your grip strength must be really good to pull the deadlift like that. I always go over/under for the heavier sets or use straps.
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Old 05-22-2018, 08:11 AM   #1325
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Re: Colombo's late stages SS --> 5/3/1 Log

Thanks man.

I use the hook grip, not double-overhand, and it holds up nicely. I guess I got a little lucky because I've been hook gripping since day 1 but it's lately been getting really popular in the powerlifting community.

I find that my setup is much more tight and balanced with hook than when using the mixed grip.
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