lol, I wasn't being nitty like that but okay

Let's be honest that was kind of nitty Gif was for loco though

5/3/1 OHP C5 week 3 TM140/63,5
Tuesday, 14 March 2017 at 10:43

Overhead Press 5/3/1
Set 1: 47,5 kg × 5
Set 2: 53,5 kg × 3
Set 3: 60 kg × 3
Set 4: 47,5 kg × 5
Set 5: 47,5 kg × 5
Set 6: 47,5 kg × 5

Close grip Bench Press
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8

Pendlay Row
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Set 5: 60 kg × 10

Pulldown (Neutral Grip)
Set 1: 39 kg × 12
Set 2: 39 kg × 12
Set 3: 39 kg × 15

Face Pull
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 12

Barbell Curl
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Tricep overhead extension
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12

https://strong.app.link/1PYClLR5uB

OHP feeling heavy as sh*t. Should get one more cycle though at least. Close grip bench really flared up my elbow so I guess that's out as a sub for dips. Not sure what to do now tbh. Maybe I should just do regular paused bench or something.

real 3 plates is 170/375, but keep up the good work OP!

Thanks some more work to do then.

5/3/1 Deadlift C5 week 3 TM350/160
Thursday, 16 March 2017 at 12:07

Deadlift 5/3/1
Set 1: 120 kg × 5
Set 2: 135 kg × 3
Set 3: 152,5 kg × 2 +[Failure]
Set 4: 152,5 kg × 2
Set 5: 120 kg × 7
Set 6: 120 kg × 7
Set 7: 120 kg × 6

Cable Crunch
Set 1: 70 kg × 14
Set 2: 70 kg × 14
Set 3: 70 kg × 14

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 13

Calf Raise (machine)
Set 1: 135 kg × 15
Set 2: 135 kg × 15
Set 3: 135 kg × 15

Lying Leg Curl
Set 1: 54 kg × 12
Set 2: 54 kg × 12

https://strong.app.link/wVPVSB8uyB



WIM a bit low today but got it done. Definitely had that 3rd if my grip hadn't suddenly given out. I decided to go back for another double with mixed grip. That felt pretty weird and had trouble setting my back like that for some reason. Everything else fine.

5/3/1 Bench C5 week 3 TM220/100
Friday, 17 March 2017 at 12:32

Bench Press 5/3/1
Set 1: 75 kg × 5
Set 2: 85 kg × 3
Set 3: 95 kg × 3 @10
Set 4: 85 kg × 5 @7,5
Set 5: 75 kg × 5 paused
Set 6: 75 kg × 5 paused
Set 7: 75 kg × 5 paused

Chin Up
Set 1: BW (+15 kg) × 5
Set 2: BW (+15 kg) × 5
Set 3: BW (+15 kg) × 4
Set 4: BW (+15 kg) × 4
Set 5: BW (+15 kg) × 4

Dumbbell Row
Set 1: 80 kg × 15
Set 2: 80 kg × 15
Set 3: 80 kg × 17

Notes: Lbs

Incline Dumbbell Press
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 14

Rear Delt (Machine)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 15

Tricep Pushdown
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Bicep Curl (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Shrug
Set 1: 70 kg × 15
Set 2: 70 kg × 15

https://strong.app.link/KUBT0mncAB

Another day, another $#$&#^@ brospot Really thought I was clear when explaining it. Was hoping for 4 with 95kg so kinda meh.

@Busto, BPA how does this look, bro's?




Forgot to pause the first rep lol.

Just noticed I press straight up on that 3rd rep, no wonder it was slow.

Mighty fine benchin' on those 75kg reps imo

The 95kg reps are ugly, but they're also heavy. It looks like it's fine, fine, fine...and then all tension goes out and the bar slams into your chest. I'd maybe slow down the descent a tad so that you maintain control and get more power off the chest.

Yes I see what you mean. I'll try slowing the descent a bit.

5/3/1 Squat C6 week 1 TM335/152,5
Monday, 20 March 2017 at 21:55

Squat 5/3/1
Set 1: 100 kg × 5
Set 2: 115 kg × 5
Set 3: 130 kg × 4 [Failure] lol
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5

Back Raise
Set 1: 30 kg × 14
Set 2: 30 kg × 14
Set 3: 30 kg × 14
Set 4: 30 kg × 14
Set 5: 30 kg × 14

Pallof Press
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15
Set 3: 12,5 kg × 17

Leg Extension
Set 1: 64 kg × 15
Set 2: 64 kg × 17

Seated Calf Raise
Set 1: 52,5 kg × 15
Set 2: 52,5 kg × 15
Set 3: 52,5 kg × 15

https://strong.app.link/NUNveGAOFB

Back from a weekend of binge and drink at the beach, probably contributed to bad workout. I was counting on at least one more cycle before failing.
I did switch back to hibar tho, because I'm testing a hypothesis that it was actually lowbar that was causing elbow pain, and not dips. I got issues right around the time I went lowbar again.
I feel like I'm arching my back too much. Also forward bar path. Ugh.

Way better than when you first started out. OBV> I do still think you look loose in your lower body....are you gripping the bench with your legs? I would try to move your feet out rather than do that. I don't think that it helps get you tighter there.

Again, no driving your heels down during the lift that I can see.

You should ask CHA to weigh in on this.

Elbow pain and lowbar squats are notorious bedfellows. Mine was getting so bad that I couldn't bench the bar after squatting. The pain stopped once I 1) incorporated high rep hammer curls 1xweek and 2) learned how to put the bar on my back with very minimal use of the wrists/hands. ymmv though

I tried to grip the bench but it is just a tad too short to do it effectively. Or I'm too tall. I'd have to scoot down the bench a couple inches but then the uprights would get in the way of the bar.
Every time I try the feet out/hips way open thing I get very bad glute cramping. I'll try foamrolling/stretching before and see if that helps at all.

I'll try this. If it doesn't help I have no problem sticking with hibar. I tried lowbar again because it used to feel more comfortable but getting elbow issues kind of defeats that purpose.

This is usually a good solution to the elbow pain. Sometimes it has to do with the way you are gripping the bar. If you go back to low bar, get a vid of your setup as you unrack. You can also consider going thumbs around and using wrist wraps for lowbar

I'll try thumbs around when it comes to that, but I'm thinking I may not have the mobility. Will see.

On another note, I ordered these.


They will be my first weightlifting shoes. Interested to see what they will do for my squat. I had them shipped to my parent's house back home cause I'm headed to Europe tomorrow for 2,5 weeks. Also going skiing in Switzerland for a week so today is going to be my last workout for about 1,5 weeks I guess.

I predict you love them

Would like to see a front view of your squats please.

Sure, it's going to take a while but I'll get a front view next time I squat.

have the exact same shoes, very happy with them (also first pair and a noob though, so can't compare)

Enjoy the skiing and visit home!

TR to follow after first use


Thanks! Been really looking forward to it. I used to be a pretty passionate skier a couple of years ago before I moved out here.

5/3/1 OHP C6 week 1 TM145/66
Wednesday, 22 March 2017 at 21:50

Overhead Press 5/3/1
Set 1: 42,5 kg × 5
Set 2: 50 kg × 5
Set 3: 56 kg × 6 @ 9
Set 4: 42,5 kg × 8 paused @8
Set 5: 42,5 kg × 8 paused @8,5
Set 6: 42,5 kg × 8 paused @9,5

Close grip Bench Press
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8

Pulldown (Neutral Grip)
Set 1: 44 kg × 11
Set 2: 44 kg × 11
Set 3: 44 kg × 15

Face Pull
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 15

Pendlay Row
Set 1: 62,5 kg × 10
Set 2: 62,5 kg × 10
Set 3: 62,5 kg × 10
Set 4: 62,5 kg × 10
Set 5: 62,5 kg × 10

Barbell Curl
Set 1: 30 kg × 11
Set 2: 30 kg × 9
Set 3: 30 kg × 9

https://strong.app.link/ofSu6l56IB

Was expecting a bad workout and almost didn't go because have been feeling crappy since yesterday, some sort of cold. Went anyway because last chance to train for a while. Turned out to be an ok workout

So tomorrow a 12 hour flight back home and on friday an 10-11 hour drive to Switzerland, so lot of traveling coming up.

Also nearly no elbow pain today, which is nice.

Video in Monte's post is great. Also google no hands back squat.

If you are getting elbow pain you are doing it wrong. Nothing to with anything but that imo.

Shoes are solid. Once you get used to them, you will not understand how you were squatting without them.