Lower B
Saturday, 5 November 2016 at 15:29

Deadlift 5/3/1
Set 1: 195 lb × 5
Set 2: 225 lb × 5
Set 3: 255 lb × 14 amrap, lol cardio

Lunge (Barbell)
Set 1: 145 lb × 8
Set 2: 145 lb × 8
Set 3: 145 lb × 8

Leg Extension
Set 1: 196 lb × 11
Set 2: 196 lb × 11
Set 3: 196 lb × 11

Lying Leg Curl
Set 1: 119 lb × 12
Set 2: 119 lb × 11
Set 3: 119 lb × 10

Notes: 4 sec negative

Cable Crunch
Set 1: 82,5 lb × 15
Set 2: 82,5 lb × 15
Set 3: 82,5 lb × 15

Seated Calf Raise
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

https://strong.app.link/xWDilWnl3x

So decided to go the 5/3/1 way for deadlift. Still open to opinions on that choice. I like the idea of one all out set per workout. That sh*t was hard but since it's only one set it was pretty manageable.
Got 14 reps on amrap, does that mean I started too light? I calculated from a pretty conservative 335 1RM.

Amrap on video. Last rep(s) weren't very pretty.

I'd add some back off sets afterwards, because I don't think that's going to end up being enough volume for you.

I think you probably started too light, yes. 10ish reps for your first AMRAP is kind of a half decent back of the envelope target IMO.

ETA: Just watched the video; you need to get your lower back a lot more set/tighter on all your reps, not just they last few. It looked pretty soft/rounded to me.

Doesn't looked like you're engaging your lats enough, either, and that the bar's out in front of you a bit.

How would you structure those back off sets?

Wrt tightness you're right I guess. I have been trying a different setup but I haven't really got it down yet. My previous setup was tighter but I like the hamstring activation when I setup like this. Maybe I should go back.

Depends on your preferences I guess -- there's the BBB template (5x10@50%), or you could do a single set to failure at 60-80% of your top set, or you could do a few descending sets after your top set reverse pyramid style. Maybe shoot a note to Evo?

If you like this set-up better, working to optimize it if you're able seems like a perfectly fine choice as well, but as you like. SI joint stuff blows, though, so working on it now seems like a good idea

Yea I saw BBB but ain't nobody got time for 5x10 if I still have the rest of my routine to do, lol. Single set to failure, so then you have 2 sets to failure including amrap? That seems meh. I'll PM Evo, see if he can help out.

Yea I'll try working with this for a while more. I think I need to squeeze chest up more.

You're always supposed to leave one-ish reps in the tank on your 5/3/1 final workset iirc

I'd say to the same on every backoff set until your last, and take that one to failure (or near failure).

Ah so amrap is not really amrap then

Upper A
Monday, 7 November 2016 at 15:48

Bench Press
Set 1: 195 lb × 6
Set 2: 195 lb × 6
Set 3: 195 lb × 5

Incline Bench Press
Set 1: 150 lb × 8
Set 2: 150 lb × 5(lol)
Set 3: 135 lb × 8

Pull Up
Set 1: BW (+20 lb) × 8
Set 2: BW (+20 lb) × 8
Set 3: BW (+20 lb) × 8

Bent Over Row
Set 1: 170 lb × 8
Set 2: 170 lb × 8
Set 3: 170 lb × 8

Reverse Fly
Set 1: 12,5 lb × 12
Set 2: 12,5 lb × 12
Set 3: 12,5 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 65

https://strong.app.link/MbugOEQE

Rep PR on bench but failed last rep, was very close but not quite. I should have had it though on the last rep I hit a peg on the way down and that screwed me up a bit. Confident I'll get it next week.
I guess I was fried after that bc Incline Bp was lolworthy.
First bench set on vid

I think 12-15 is good for week one, you didn't start too light. take the "leave a rep in the tank" thing with a big grain of salt; that more applies to lifters who are really aware their bodies and limits. When you, a relative beginner, try to "leave 1 in the tank", especially in a rep range you're not experienced with, you're likely to leave a lot more than just one in the tank.

so yeah just amrap that **** out, dawg.

Roger that. But just to be clear you still recommend what we discussed in PM rather than 5/3/1 for deadlift, yes?

Lower A
Tuesday, 8 November 2016 at 21:30

Squat
Set 1: 285 lb × 5(PR)
Set 2: 285 lb × 5
Set 3: 285 lb × 5

Romanian Deadlift
Set 1: 315 lb × 9
Set 2: 315 lb × 9
Set 3: 315 lb × 9

Leg Press
Set 1: 480 lb × 10
Set 2: 480 lb × 10
Set 3: 480 lb × 10

Seated Leg Curl
Set 1: 130 lb × 11
Set 2: 130 lb × 11
Set 3: 130 lb × 10

Calf Raise Unilateral (Leg Press Machine)
Set 1: 345 lb × 15
Set 2: 345 lb × 15
Set 3: 345 lb × 15

https://strong.app.link/2k48lXLG8x

Depth a little inconsistent today. Last 2 reps might be almost high? It's close. Nevertheless pleased with 285.

All ab rollers seemed to have disappeared from the gym. Good excuse to skip it. ***** despise all ab work anyway.

First workset

Upper B
Thursday, 10 November 2016 at 21:41

Overhead Press
Set 1: 125 lb × 5(PR)
Set 2: 125 lb × 5
Set 3: 125 lb × 5

Pectoral Fly (Custom)
Set 1: 22 lb × 12
Set 2: 22 lb × 12
Set 3: 22 lb × 11

Pull Up (Neutral Grip)
Set 1: BW (+20 lb) × 9
Set 2: BW (+20 lb) × 9
Set 3: BW (+20 lb) × 8

T Bar Row
Set 1: 110 lb × 8
Set 2: 110 lb × 8
Set 3: 110 lb × 8

Face Pull (Custom)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

Tricep overhead extension
Set 1: 49 lb × 13
Set 2: 49 lb × 13
Set 3: 49 lb × 12

https://strong.app.link/4Yo1joo4by

OHP went good. Hard but not extremely so.
Started getting some elbow pain in left elbow with chinups. Kind of bothered me rest of the workout. Have to keep an eye on that.

Try neutral grip pullups if you have the bar for it.

I was doing neutral grip. Weird cause it's supposed to be the least taxing on the joints right?

With regard to the elbow and pullups, yes, because the neutral grip is more like where the wrist wants to rotate to from a pronated or supinated grip naturally as fatigue sets in.

But its possible your arm/wrist still wants to rotate more and it simply can't.

I think I read that the next option would be rings but unless you're at a CrossFit box the odds of having rings are low unless you can set a TRX high.

I've also stopped using the neutral grip on low cable pulls and instead use the single hand cables that allow rotation. Your wrists naturally want to rotate through the lift so having that freedom is easier on the joints.

Well, not completely, but highly prefer it.

I normally do supinated and pronated and no neutral but that bar was taken that time so I just did neutral. I never have issues with supi,- and pronated so I'll just stick with them.

Lower B
Saturday, 12 November 2016 at 21:45

Deadlift
Set 1: 275 lb × 5 @8,5 (lol)
Set 2: 245 lb × 17 @10

Lunge (Barbell)
Set 1: 145 lb × 9
Set 2: 145 lb × 9
Set 3: 145 lb × 9

Leg Extension
Set 1: 196 lb × 11
Set 2: 196 lb × 11
Set 3: 196 lb × 11

Lying Leg Curl
Set 1: 119 lb × 11
Set 2: 119 lb × 11
Set 3: 119 lb × 10

Cable Crunch
Set 1: 82,5 lb × 15
Set 2: 82,5 lb × 15
Set 3: 82,5 lb × 15

Seated Calf Raise
Set 1: 125 lb × 15
Set 2: 125 lb × 15
Set 3: 125 lb × 15

https://strong.app.link/Hhj8cX8kfy

Decided to follow Evo advice wrt DL: 1 set 4-8 reps @8-9, 1 set 12-20 reps @10.

Also going back to old setup. I cant seem to get as tight with the new one and I just feel so much weaker. First set was with new setup and 275 felt way too hard. Amrap was with old setup and felt much better. Both on video. The difference is very clear.

I'm also probably ditching belt for DL for now. I'm not getting much out of it so might as well not use it. I have trouble getting breathing into it down when bent over to set up.


Set 1


Amrap

My logging app calculates a 1RM of 440 off that amrap of 17x245. Wish that was anywhere near accurate, lol.

Upper A
Monday, 14 November 2016 at 21:40

Bench Press
Set 1: 195 lb × 6(PR)
Set 2: 195 lb × 6
Set 3: 195 lb × 6

Incline Bench Press
Set 1: 150 lb × 7
Set 2: 135 lb × 8
Set 3: 135 lb × 8

Pull Up
Set 1: BW (+20 lb) × 9
Set 2: BW (+20 lb) × 8
Set 3: BW (+20 lb) × 8

Bent Over Row
Set 1: 170 lb × 9
Set 2: 170 lb × 9
Set 3: 170 lb × 9

Reverse Fly
Set 1: 12,5 lb × 12
Set 2: 12,5 lb × 12
Set 3: 12,5 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

https://strong.app.link/GdT7wSnFiy

As more or less expected I got all reps on bench. Pleased though. Felt very solid, tight and good leg drive. Next week 200!
Incline is really suffering due to increased fatigue I guess but it's only assistance anyway so not too worried. I'll reset to 130 and work back up.

No bench vid due to crowded gym but taped row to check form/english, might as well post. Lost balance on one rep like an idiot, lol. Otherwise looks ok I guess?

Well they are not EV awful that's for sure. But probably soft back if you film from side.

You may be right. I'll have a look next time.

Lower A
Tuesday, 15 November 2016 at 22:01

Squat
Set 1: 285 lb × 6
Set 2: 285 lb × 5+f
Set 3: 245 lb × 10

Romanian Deadlift
Set 1: 325 lb × 8
Set 2: 325 lb × 8
Set 3: 325 lb × 8

Leg Press
Set 1: 480 lb × 12
Set 2: 480 lb × 12
Set 3: 480 lb × 12

Seated Leg Curl
Set 1: 130 lb × 11
Set 2: 130 lb × 11
Set 3: 130 lb × 11

Calf Raise Unilateral (Leg Press Machine)
Set 1: 355 lb × 15
Set 2: 355 lb × 15
Set 3: 355 lb × 15

https://strong.app.link/afa6PlNkky

Failed second set on squats. Not too surprising. Didn't feel very tight and stable though. Had trouble keeping my knees out. Decided not to push it and go for a backoff set on 3rd set instead. 10x245@ 8ish. Super gassed afterwards.

Upper B
Thursday, 17 November 2016 at 21:41

Overhead Press
Set 1: 125 lb × 6(PR)
Set 2: 125 lb × 6
Set 3: 125 lb × 6

Pectoral Fly (Custom)
Set 1: 22 lb × 12
Set 2: 22 lb × 12
Set 3: 22 lb × 12

Pull Up (Neutral Grip)
Set 1: BW (+20 lb) × 9
Set 2: BW (+20 lb) × 9
Set 3: BW (+20 lb) × 9

T Bar Row
Set 1: 110 lb × 9
Set 2: 110 lb × 9
Set 3: 110 lb × 9

Face Pull (Custom)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

Tricep overhead extension
Set 1: 55 lb × 11
Set 2: 55 lb × 11
Set 3: 55 lb × 10

https://strong.app.link/UbO4ac4roy

OHP went well, was thinking I was going to have more trouble
One more rep on chins, supinated grip. No elbow pain

Lower B
Saturday, 19 November 2016 at 16:11

Deadlift
Set 1: 275 lb × 6@7,5
Set 2: 255 lb × 20 @9,5


Lunge (Barbell)
Set 1: 150 lb × 8
Set 2: 150 lb × 8
Set 3: 150 lb × 8

Leg Extension
Set 1: 196 lb × 11
Set 2: 196 lb × 11
Set 3: 196 lb × 10

Lying Leg Curl
Set 1: 119 lb × 11
Set 2: 119 lb × 11
Set 3: 119 lb × 11

Cable Crunch
Set 1: 88 lb × 15
Set 2: 88 lb × 15
Set 3: 88 lb × 15

Seated Calf Raise
Set 1: 125 lb × 15
Set 2: 125 lb × 15
Set 3: 125 lb × 15

https://strong.app.link/iHa6SPtBqy

Surprised the hell out of myself today deadlifting. I got 20(!) reps on amrap with 255. Last week I got 17 with 245. 2 weeks ago I got 14 with 255. What gives lol? Not gonna complain. In those high rep sets I can't keep count so I have to video myself to know how many I got. I honestly thought I got around 15 but then it just kept on going, lol. I think I probably had one more even but it wouldn't be a very pretty one.

Upper A
Monday, 21 November 2016 at 21:44

Bench Press
Set 1: 200 lb × 5(PR)
Set 2: 200 lb × 5
Set 3: 200 lb × 3+f

Incline Bench Press
Set 1: 130 lb × 8
Set 2: 130 lb × 8
Set 3: 130 lb × 8

Pull Up
Set 1: BW (+20 lb) × 9
Set 2: BW (+20 lb) × 8
Set 3: BW (+20 lb) × 7

Bent Over Row
Set 1: 175 lb × 8
Set 2: 175 lb × 8
Set 3: 175 lb × 8

Reverse Fly
Set 1: 13,5 lb × 12
Set 2: 13,5 lb × 12
Set 3: 13,5 lb × 12

Barbell Curl
Set 1: 65 lb × 14
Set 2: 65 lb × 13
Set 3: 65 lb × 12

Tricep Pushdown
Set 1: 38 lb × 15
Set 2: 44 lb × 14
Set 3: 44 lb × 13

https://strong.app.link/kyIXErmguy

First time benching 200lbs which is nice but failed 4th rep last set. Got pinned. Wanted to do roll of shame but belt was in the way so had to get bailed out. Sort of embarrassing. Spotter next time. Didn't hurt at all though so could have easily dumped the weight to the side if there was noone around. Sadly no video for your entertainment.

One less rep on pullups than last week which is disappointing

Been reading 5/3/1 over the weekend. I think that is going to be my next program. Just need to figure out what kind of assistance programming I want to do. Probably something towards bodybuilding/size so I have all my goals covered. Maybe just BBB. I like the idea of lots of reps of the main lifts. That should really help nail down form. Thoughts?
Also wondering when I should make the switch. Maybe I should switch rather soonish since I seem to be stalling or close to stalling on most lifts now anyway.