5/3/1 Squat C3 week 2 TM 305
Monday, 16 January 2017 at 15:30

Squat 5/3/1
Set 1: 215 lb × 3
Set 2: 245 lb × 3
Set 3: 275 lb × 8 [PR]
Set 4: 295 lb × 1
Set 5: 305 lb × 1
Set 6: 315 lb × 1 [PR]
Set 7: 215 lb × 22 [cardioo]

Back Raise
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15
Set 4: 25 lb × 15
Set 5: 25 lb × 15

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/bYNdRrMMYz

PR's keep flying. Today's amrap is the best my highbar has looked so far imo. Probably as a result it went super well today. Last month I only managed 7x265 and 6x270
215x22 was hard but good. Conditioning limiting factor tho.

Also happy to squat 3 plates again. I call it a PR because the first time I did it it was lowbar. It got forward on me but managed to get under the bar again and save it without much trouble. It felt easier than 315 lowbar last time.






BW update: this week consistently 89-89,5kg.
Bw graph of last six months. Slow but steady gain.

Nice work in here, as usual. I think this approach you're taking is smart; by the time you pull 405, it's probably going to be for reps.

I don't have anything to add, but you live in Bangkok, right? This gym popped up in one of the feeds I was looking at, I was wondering if you had seen it: https://www.facebook.com/musclefactorybkk/

Might be worth checking out if it's near to get a glimpse of a more serious environment.

Very impressive consistency with the lean bulk, and the squats look great (congrats on the PRs!). Looked like you had at least 2 left in the tank (comfortably) in the AMRAP set, but I can understand why you'd cut it off a bit if you're doing joker sets afterwards.

Aren't the joker sets supposed to be triples on week 2? I thought the point of them was to do more work (i.e. volume) when you feel good, not to just bang out heavy singles every day. I'm sure what you're doing is fine, I'm just curious what Wendler had in mind.

Thanks guys.

@johnny, yes I know of that gym. Sadly it's on the other side of town. Now that you mention it though I might go for just a day pass sometime soon. Gym looks awesome.

@Monte, After I racked it I actually thought to myself I should've gone for more. Before the set I had 8 reps in mind and when I got there I just racked it. No matter though, hopefully it gives more room for another PR at this weight next time.

@Renton, he says something like; you can do 5's or 3's until you feel like you can't get the reps anymore, and then you can do singles for as many as you want. Maybe it's better to take smaller jumps and do 3's or 2's. Something like 285x3, 295x2, 305x1. Singles are fun though.

How long were the rest intervals between 3-4 4-5 5-6 6-7?

I'm asking because I may start implementing this stuff on my OHP.

About 90-120sec between singles. After the amrap I take 5+ mins but I don't really time it.

5/3/1 OHP C3 week 2 TM130
Tuesday, 17 January 2017 at 21:33

Overhead Press 5/3/1
Set 1: 90 lb × 3
Set 2: 105 lb × 3
Set 3: 115 lb × 11 [PR]
Set 4: 125 lb × 3
Set 5: 135 lb × 3 [PR]
Set 6: 140 lb × 1 [PR]
Set 7: 90lb × 18

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 11 reps

Chest Supported Row
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 10
Set 5: 120 lb × 10

Pulldown (Neutral Grip)
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 12

Face Pull
Set 1: 39 lb × 13
Set 2: 39 lb × 12
Set 3: 39 lb × 12

Barbell Curl
Set 1: 20 lb × 12
Set 2: 15 lb × 12
Set 3: 10 lb × 15

Tricep overhead extension
Set 1: 44 lb × 15
Set 2: 44 lb × 15
Set 3: 44 lb × 15

https://strong.app.link/wAbyEaGR0z

Another solid session. Short term goal of pressing a plate overhead for reps accomplished. Feelsgoodman. Next up 5 reps. Also more rep PR's and a single PR :thumb

You beat me by a rep on the 115 AMRAP, which I'm going to chalk up to my advanced age and the fact that you outweigh me, because it surely has nothing to do with the fact that your overall level of strength (as defined by your lower body lifts) clearly >> mine at this point. Ego shielding successful.

And you'd quite comfortably have gotten a set of 5 (at least) at 135 if you'd worked up to it in lieu of the AMRAP, and a higher 1RM as well. Good **** in here.

ETA: Not sure what the timing of your lifting sessions is, but I like supersetting facepulls with OHP; you can get more work in, and it's a good lat/rhomboid activation cue that kind of helps me get everything tight. YMMV though, back volume looks much improved from a few months ago.

Damn, some impressive lifting itt. Just curious, at what point will you stop considering yourself a DYEL?

Thanks guys

Monte,

Obv I read your log and I wasn't going to go home with anything <11 reps
You may be right, but I'm not going to hold back on amrap to lift more with the jokers, that kind of defeats the purpose of both imo.

I'm usually in the gym for an hour up to 1.15h including warmups. Up until now I've been reluctant to superset anything with the 5/3/1 work for fear of reduced performance, but I guess I can easily superset the facepulls, that shouldn't affect the main sets negatively. Up until now I've been doing some band pullaparts and shoulder dislocations.

Jd2b,

I guess I would consider myself a IEL when it becomes noticable or obvious for people who don't know me that I like to lift weights. It's kind of a tall order for a tall natty lifter like me, especially with a shirt on, but yeah.

rAv,

I knew it!

Amd I wasn't suggesting you hold back on your AMRAP set, just that your "true" rep max with a plate press was likely two to three reps higher even though you just hit a PR.

Fwiw, I superset DB and cable rows with my incline bench too and never felt any performance drag, but jellydick weights and all that. Helps to cram in a bit more volume.

Yea I figured you were hypothesising (is that even a word lol)

I'll give the facepulls superset a shot. Not sure if/what I should do extra as a superset with pulldowns then. Not sure I need another pressing motion.

Also I weighed in over 90kg for the first time in my life this morning: 90.6kg. Weight has kind of shot up the last week or so for some reason, so I suspect it's a fluctuation and it will come back down under 90kg again.

5/3/1 Deadlift C3 week 2 TM330
Thursday, 19 January 2017 at 15:30

Deadlift 5/3/1
Set 1: 230 lb × 3
Set 2: 265 lb × 3
Set 3: 295 lb × 8 [PR]
Set 4: 315 lb × 3
Set 5: 330 lb × 3
Set 6: 345 lb × 2
Set 7: 230 lb × 15

Cable Crunch
Set 1: 119 lb × 16
Set 2: 119 lb × 15
Set 3: 119 lb × 15

Leg Press
Set 1: 370 lb × 10
Set 2: 370 lb × 10
Set 3: 370 lb × 10

Calf Raise (machine)
Set 1: 370 lb × 15
Set 2: 370 lb × 15
Set 3: 370 lb × 12

https://strong.app.link/GvE4P66Q3z

As expected weight back down to low 89 this morning.
Workout decent. 345 for a double was tough and second rep looks iffy. Slight softening as I pull.

When I pulled up to the gym it turns out to be closed for the weekend. Not sure if I missed the notice or there wasn't any (probably the former) but it kinda sucks. There were however 2 trucks full of new equipment being unloaded, so that's kinda cool I guess. I hope there's a bunch of new shiny equipment to be used next week. Not really sure what I'm hoping for but it would be nice to have a deadlift platform (unlikely), some new round weight plates instead of stupid hex plates, some new barbells, maybe a new rack. We will see.

I will probably head over to my old gym tomorrow to finish this weeks sessions, and then start with squats on monday.

New equipement at the gym is awesome. Mine bought a T bar pad and we all were like kids trying it one after another that day. "does it work??" "yeah, I can feel it in my back, try it". Gym bros were made that day.

Yea I'm prepared for disappointment tho, I just hope they don't bro it up even more.

Nice work.

Your lower back is rounded in the vid. But stays stable.

Still would look at getting a better start position, and then hold it through the lift.

Shoulders look as though you are actually shoving them forward...no bueno. Need to pull them back and set them. Not good for you physically and you're pushing the bar out in front when you do that.



Also, you do not appear to be taking the slack out of the bar, prior to pulling.

Thanks mate. Definitely agree with starting position. It used to be pretty good but I let it get sloppy over the last months somehow. See pic. I need to get back to the first picture.

5/3/1 Bench C3 week 2 TM210
Sunday, 22 January 2017 at 12:03

Bench Press 5/3/1
Set 1: 145 lb × 3
Set 2: 170 lb × 3
Set 3: 190 lb × 8 [PR]
Set 4: 200 lb × 2
Set 5: 210 lb × 1
Set 6: 145 lb × 19

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 9 reps
Set 5: 8 reps

Cable lateral raise
Set 1: 6 lb × 15
Set 2: 6 lb × 15
Set 3: 6 lb × 15

Dumbbell Row
Set 1: 50 lb × 10
Set 2: 55 lb × 10
Set 3: 60 lb × 17

Rear Delt (Machine)
Set 1: 64 lb × 12
Set 2: 64 lb × 12
Set 3: 64 lb × 12

Tricep Pushdown
Set 1: 55 lb × 15
Set 2: 55 lb × 15
Set 3: 55 lb × 15

Concentration Curl
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 10

https://strong.app.link/Ug37xyDv8z

Decent workout. 8 reps on amrap, it's what I was shooting for. Probably had a 9th tbh. I went to my old gym, and it's kind of a crappy gym but the bench press is a bit higher and it does help my form a bit I think. I think it looks decent on this set.

200 should have been a triple but I screwed up my setup and was way loose so even a double was much too hard. Almost had 20 reps with 145 but could only lockout my right arm, only made the lowest hook with my left.

Also one of the staff there who I hadn't seen in about 6 months said I looked much bigger. Made me feel all warm and fuzzy inside. No sex tho.

5/3/1 Squat C3 week 3 TM 305
Monday, 23 January 2017 at 15:16

Squat 5/3/1
Set 1: 230 lb × 5
Set 2: 260 lb × 3
Set 3: 290 lb × 5 (PR)
Set 4: 230 lb × 17

Back Raise
Set 1: 30 lb × 15
Set 2: 30 lb × 15
Set 3: 30 lb × 15
Set 4: 30 lb × 15
Set 5: 30 lb × 15

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/uxIOBnDnaA

All excited to see the new equipment today, but I should've known it would turn out disappointing. The only new thing that may be of some use is a hack squat. For the rest it looks like they spent a crap ton of money replacing stuff that didn't even need to be replaced.. New smith machine, 2 new benches, new incline bench, new free benches, leg curl, leg extension, ab/adductor, chest press, chest supported row, new rack/cable station combo. But the old crappy cheap powerrack ofcourse didn't get replaced And they didn't even get the nice benches with safeties or unrack assist, just the same ones but new. I don't get it. Kind of lolworthy if it wasn't so tilting. All the awesome stuff they could've bought with that money..
/rant

Workout itself was ok. New PR for 5 reps. Decided against jokers because I felt kind of bad going in, like an oncoming cold. No vid.

5/3/1 OHP C3 week 3 TM130
Wednesday, 25 January 2017 at 12:05

Overhead Press 5/3/1
Set 1: 100 lb × 5
Set 2: 110 lb × 3
Set 3: 125 lb × 8 [PR]
Set 4: 135 lb × 4 [PR]
Set 5: 140 lb × 0 [Failure]
Set 6: 100 lb × 14

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 11 reps
Set 4: 11 reps
Set 5: 11 reps

Chest Supported Row
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10
Set 4: 130 lb × 10
Set 5: 130 lb × 10

Pulldown (Neutral Grip)
Set 1: 75 lb × 10
Set 2: 75 lb × 10
Set 3: 75 lb × 11

Face Pull
Set 1: 44 lb × 13
Set 2: 44 lb × 13
Set 3: 44 lb × 13

Barbell Curl
Set 1: 25 lb × 14
Set 2: 25 lb × 10
Set 3: 20 lb × 12

Tricep overhead extension
Set 1: 44 lb × 15
Set 2: 44 lb × 15
Set 3: 44 lb × 12

https://strong.app.link/kdxp3bYvdA

Not much to say, pleased with more PR's. Another rep at 1 plate which is great. Looking to get 5 reps somewhere next cycle.
Second joker set was ruined when I hit the top of the rack with the plate where there's a pullup bar. Called it after that.

Congrats on the PR!

And this:

is one of the most tilting things while lifting. Always seems to happen when you maybe have one rep lift.