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Old 10-14-2013, 03:31 PM   #201
Colombo
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Re: Colombo's late stages SS --> 5/3/1 Log

Did some bouldering with a co-worker this past Saturday. The problems were much more difficult than the previous times that I went, and I struggled with some V1's.

The good thing is that I experienced some new challenges. One in particular was a V1 that had a large underhang. This was a pretty good core workout. My biggest issue with the underhang was getting my feet to stick to the foot holds. I did alot of swinging from my arms and would tire out before being able to get to the top.

Another new challenge I faced was learning the heel hook. I was able to figure it out on this one particular V2, and it was cool to add a new move to my arsenal. My hamstring got a little tight while performing this move so I probably need to stretch more.

heel hook:
Spoiler:


I was able to put in about 2 hours worth of climbing before I called it quits. My hands are all shredded but they're slowly becoming more manly. Hopefully they are all healed for this upcoming Saturday. I'd like to do some climbing while I'm on my boring deload week.
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Old 10-19-2013, 04:39 PM   #202
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Re: Colombo's late stages SS --> 5/3/1 Log

Deload Week.

Press Day - C9W4. 10-15-2013
5x60
5x71
5x88


Deadlift Day - C9W4. 10-16-2013
5x159
5x198
5x235


Bench Day - C9W4. 10-17-2013
5x90
5x110
5x130


Squat Day - C9W4. 10-19-2013
5x154
5x191
5x230


End of Cycle 9.

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

Cut update below. Probably only going to cut for 2 more cycles at most.


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


Cycle 10 training maxes:
Press: 140
Deadlift: 390
Bench: 215
Squat: 380
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Old 10-22-2013, 10:31 AM   #203
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Re: Colombo's late stages SS --> 5/3/1 Log

Press Day - C10W1. 10-21-2013

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

Been flip-flopping between 8 and 7 reps the past few cycles. I came so close to 8 this time but just couldn't bust it out.


Chinups
3x7, 2x6, 2x5, 9x4

79 reps total. I think I might shoot for 20x5 sometime soon.
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Old 10-22-2013, 07:46 PM   #204
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Re: Colombo's late stages SS --> 5/3/1 Log

Deadlift Day - C10W1. 10-19-2013

Deadlift
5x255
5x296
9x335
Last Cycle: 6 reps, Difference: +3

Damn. I felt locked and loaded today. My form was spot on. There is one caveat - I took my time during my workset and probably waited on average 15 seconds between reps.

The real challenge will be the 5/3/1 week. If I can show similar improvement there then I will bump up my deads next cycle.


Hanging Leg raises
5x10

Diamond Pushups
4x15
1x17

The first set of pushups caused some soreness in my left shoulder, but I did some shoulder dislocations and the pain went away. I'm going to start doing these whenever I'm doing any shoulder work.
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Old 10-24-2013, 07:49 PM   #205
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Re: Colombo's late stages SS --> 5/3/1 Log

Bench Day - C10W1. 10-24-2013

Bench
5x140
5x165
6x186
Last Cycle: 7 reps, Difference: -1

This was bull****. I had the bench too far back in the rack and hit the pins on the way up on the 4th rep. I lost control of both the bar and my feet - had to regain control of the bar and reset my feet again.

There's no doubt in my mind I get 7 w/o the above mishap. Probably 8. My bench felt super strong today.

Pullups
5x6
5x5
5x4
1x3

78 reps total

Kroc Rows
20x100 per hand.
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Old 10-25-2013, 07:50 PM   #206
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Re: Colombo's late stages SS --> 5/3/1 Log

Squat Day - C10W1. 10-25-2013

Squat
5x255
5x296
5x335

I ****ed these weights up. Was supposed to be 250/286/325, but I read my chart for deadlift day by accident (390 TM compared to 380). Oops. I still completed everything which was cool.

Lunges
3x10 per leg

Barbell rollouts
3x10

Went kind of light on the assistance. Was tired.
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Old 10-28-2013, 12:10 PM   #207
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Re: Colombo's late stages SS --> 5/3/1 Log

Bought a jump rope this weekend for HIIT. Did some jumping Saturday morning while hungover and got absolutely destroyed. I only lasted about 20 minutes and was gasping for air after about 45 seconds. My cardio sucks.

I also did some rock climbing Saturday afternoon. I took it easy and only went for about 90 minutes. I was able to complete the V2 with the heel hook that I mentioned previously, so it was nice to see some progress. I'm starting to get a little better at balancing myself on the wall.
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Old 10-28-2013, 07:39 PM   #208
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Re: Colombo's late stages SS --> 5/3/1 Log

Press Day - C10W2. 10-28-2013

Press
3x100
3x115
6x130
Last Cycle: 7 Reps, Difference: -1

Meh. These felt good.

Chinups
20x5

I successfully completed 100 reps in a very straightforward manner. This was a pretty cool accomplishment.
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Old 10-29-2013, 07:33 PM   #209
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Re: Colombo's late stages SS --> 5/3/1 Log

Deadlift Day - C10W2. 10-29-2013

Deadlift
3x275
3x315
6x355
Last Cycle: 3 reps, Difference: +3

Really killing it on my deads lately. My form is feeling so, so good. I've been getting my hips slightly further back which puts my shins in a more vertical position. Been feeling much tighter all around before I start the pull. If this progress continues next week, I'll be bumping my training max up by 5 lbs for next cycle.

Hanging Leg raises
5x10

Diamond pushups
4x15
1x17
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Old 10-31-2013, 07:28 PM   #210
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Re: Colombo's late stages SS --> 5/3/1 Log

Was out by Fenway last night and only got 5 hours of ****ty drunk sleep. I was nodding off all day at work and definitely wasn't my strongest today.

Bench Day - C10W2. 10-30-2013

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

Got 4 reps 2 cycles ago as well. Benching body weight now with ease.

Pullups
13x5

Took it light on assistance. Felt tired/weak and it wasn't worth it to push myself.
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Old 11-02-2013, 10:42 AM   #211
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Re: Colombo's late stages SS --> 5/3/1 Log

Squat Day - C10W2. 11-02-2013

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

Kind of awkwardly shifted the weight to my right leg on the last rep.

Not my best day. Only got ~5 hours of sleep and drank alot last night. Did too much boozing this week and not enough sleeping. I decided to not do any assistance today.
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Old 11-04-2013, 08:33 PM   #212
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Re: Colombo's late stages SS --> 5/3/1 Log

Press Day - C10W3. 11-04-2013

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

Got 4 reps on C7, 6 on C8, 5 on C9, and back to 4 here. I'm losing a bit of strength, maybe? It's tough to tell. Regardless, these felt good.

Chinups
5x20

Chins were easy. I did these quicker than last week.
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Old 11-05-2013, 08:17 PM   #213
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Re: Colombo's late stages SS --> 5/3/1 Log

Deadlift Day - C10W3. 11-05-2013

Deadlift
5x296
3x335
2x375
Last Cycle: 2 reps, Difference: 0

Exactly 2x my body weight. ****. yes.

I really wanted to get 3 reps here, and quite possibly had a 3rd in the tank, but didn't feel the injury risk was worth it.

I'm thinking about bumping my training max up by 5 pounds next cycle.

Hanging Leg Raises
3x10

Diamond Pushups
3x15

Rushed through this workout so cut my assistance a little short.
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Old 11-08-2013, 09:50 AM   #214
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Re: Colombo's late stages SS --> 5/3/1 Log

Bench Day - C10W3. 11-07-2013

Bench
5x165
3x186
2x205
Last Cycle: 2 Reps, Difference: 0

Last rep was the biggest grind of my life. The entire rep took about 5 seconds and I was completely stalled at one point. Felt great to push through the sticking point.

Pullups
20x5

Kroc Rows
20x100 per hand

Last edited by Colombo; 11-08-2013 at 10:07 AM.
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Old 11-08-2013, 12:32 PM   #215
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Re: Colombo's late stages SS --> 5/3/1 Log

double bw dl for a couple of reps is legit, nice work!
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Old 11-08-2013, 07:49 PM   #216
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Re: Colombo's late stages SS --> 5/3/1 Log

Thanks Aidan! Cool to know that at least one person reads this.

So today I had my best lifting session ever. It's not even close. I'm riding on cloud 9 right now.

Squat Day - C10W3. 11-08-2013

Squat
5x286
3x325
2x365
Last Cycle: 1 Rep, Difference: +1

So I said that my bench yesterday was the biggest grind I've ever done. My 2nd rep on squat here easily topped it. I'd kill to have a video of this set. The 2nd rep probably took about 10 seconds and I was basically not moving at all at one point on the ascent.

I've been blasting through sticking points lately with some strong WIM. Quite proud.

Lunges
5x10x50 per leg

These felt awesome today. I was able to extend far and get deep. Probably helped that I foam rolled before.

Barbell rollouts
5x10
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Old 11-08-2013, 09:05 PM   #217
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Re: Colombo's late stages SS --> 5/3/1 Log

Deadlifting 2xBW is impressive enough; squatting almost 2xBW for reps is elite. Congrats!
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Old 11-09-2013, 12:24 AM   #218
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Re: Colombo's late stages SS --> 5/3/1 Log

heh, you have eerily similar lift ratio's to me (probably better benching, but who's looking closely ). sick stuff on a cut!
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Old 11-09-2013, 12:48 AM   #219
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Re: Colombo's late stages SS --> 5/3/1 Log

Damn
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Old 11-16-2013, 08:39 PM   #220
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Re: Colombo's late stages SS --> 5/3/1 Log

Deload Week.

Press Day - C10W4. 11-12-2013
5x60
5x71
5x88


Deadlift Day - C10W4. 11-13-2013
5x159
5x198
5x235


Bench Day - C10W4. 11-15-2013
5x90
5x110
5x130


Squat Day - C10W4. 11-16-2013
5x154
5x191
5x230


End of Cycle 11.

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

Cut Update:


Going to continue the cut for one more cycle. Maybe two. I want to hit 185 but progress has been slow lately (-2 lbs in 5 weeks). I'm going to need to think of a way to tweak my diet and remove a few more calories.

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

Cycle 11 training maxes:
Press: 140
Deadlift: 395 (+5)
Bench: 215
Squat: 380
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Old 11-18-2013, 08:25 PM   #221
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Re: Colombo's late stages SS --> 5/3/1 Log

Press Day - C11W1. 11-18-2013

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

Got some soreness in my right scapula after these, which was a first.

Chinups
20x5
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Old 11-19-2013, 09:53 PM   #222
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Re: Colombo's late stages SS --> 5/3/1 Log

Today I hit the biggest achievement of my fitness career.

I (re)started SS last year on November 20 with a new focus and dedication towards eating right and training hard. Today marks the end of my first year of training. Not only is this the longest I've ever lasted on a fitness program, but I didn't miss a single workout during the year. Not one. I'm reaping the rewards of doing this right and the gym has become a staple of my life. I am stronger physically, but more importantly my mental strength has improved as well and I am about 100x more confident in life than I was a year ago.

Thank you to this forum for the great advice and motivation along the way.

Deadlift Day - C11W1. 11-19-2013

Deadlift
5x260
5x301
6x340

Had some soreness again in my upper back, originating around my right scapula. I got sore in the same area doing press yesterday. The pain was pretty mild and dull so I'm not too worried. Should probably foam roll my back if I can stop being lazy.

Hanging Leg raises
5x10

Diamond Pushups
4x15
1x17

Last edited by Colombo; 11-19-2013 at 10:10 PM.
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Old 11-20-2013, 12:30 AM   #223
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Re: Colombo's late stages SS --> 5/3/1 Log

congrats, that is an impressive streak!
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Old 11-21-2013, 11:14 PM   #224
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Re: Colombo's late stages SS --> 5/3/1 Log

Bench Day - C11W1. 11-21-2013

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

Pullups
20x5

Kroc Rows
16x100 per hand.[/QUOTE]

Krocs were pretty weak today. Didn't have any juice left.
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Old 11-22-2013, 08:12 PM   #225
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Re: Colombo's late stages SS --> 5/3/1 Log

Been dealing with a bone bruise or patella tendonitis in my right knee. It's definitely caused by doing alot of jump roping recently. I've been jumping on my concrete driveway and doing one-legged jumps as well. My knee keeps locking up on me and is in a decent amount of pain. I was able to push through it today.


Squat Day - C11W1. 11-22-2013

Squat
5x250
5x286
6x325
Last Cycle: 6 Reps, Difference: 0

Felt pretty good.


Lunges
10x50 per leg

Barbell rollouts
5x10
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