4/29/2017

• Walk, daily cumulative: 7.3 mi

4/30/2017

• Walk, daily cumulative: 3.4 mi

5/1/2017

• Walk, daily cumulative: 3.9 mi

5/2/2017

• Overhead press: 65x10, 125x5, 135x5, 155x7, 125x10
  CG Pull-ups: BWx22, BWx16
  Pull-ups: BWx10, BWx7
• Walk, daily cumulative: 2.4 mi

14 hill sprints after max effort squats?!? that's crazy

also, your 22 pullups would be good for 2nd on the whiteboard behind only busto

Thanks, but it's probably not as cool as it sounds. The squats did take a lot of energy. I drove home, took my time enjoying a nice tall glass of water, put on some running shoes, and then headed out relatively rested.

5/4/2017

• Squat: 55x10, 145x5, 235x3, 285x3, 325x3, 365x3, 415x1, 428x1 (PR), 285x10
• Good mornings: 145x10, 235x10, 275x5

Nice PR!

Thanks Cha! The 365x3 was supposed to be the max rep set, but I let that go to try for a new single PR.

5/7/2017

• Pendlay row: 135x5, 215x3, 245x3, 275x3, 215x10
• Bench press: 45x15, 95x15, 135x15, 185x15
• Close grip bench press: 135x15x2

5/8/2017

• DL: 135x5, 225x5, 315x3, 355x3, 405x3 (2010s PR triple), 315x7
• Romanian deadlift: 135x10, 185x10, 225x8, 275x10

Note:

• The 405x3 set was the prescribed max effort set today. As it's a PR (for the 2010s anyway), it will be interesting to see how long I can keep up with the 5/3/1 progressions. I'm thinking of changing up anyway.

Congrats on the PR!

Thanks!

5/10/2017

Session #1

• Overhead press: 65x10, 125x3, 145x3, 165x4, 125x10
• CG Pull-ups: BWx22, BWx16
• Pull-ups: BWx10, BWx7

Session #2

• {Ab wheel*: BWx40x2
• {Pushups*: BWx30x2
• {Planks*x2
• {Gripper*: CoC #2x5x2
• {Gripper*: CoC #1x15x2

Note:

• *Giant set

nice work!

Thanks Cha!

5/13/2017

• Squat: 55x10, 145x5, 235x3, 305x5, 345x3, 385x1, 325x5

5/14/2017

• Pendlay row: 135x5, 225x5, 255x3, 285x1, 225x5
• Incline press: 45x15, 95x15, 135x12, 155x5
• Close grip incline press: 45x15, 95x15, 135x5

Very nice

Thanks BPA!

5/16/2017

• DL: 135x5, 225x5, 335x5, 375x3, 425x1 (conventional PR), 335x7
• Romanian deadlift: 135x10, 225x8, 275x10, 315x8
• Bike ride: 5K

Notes:

• My upcoming prescribed 5/3/1 lifts would be PRs for deadlift, overhead press and Pendlay row.
• While I hope I just keep improving and hitting all these new PRs, it seems like the end of the road is coming.
• Rather than resetting my 5/3/1 maxes, I'll wrap up 5/3/1 and will move forward. Maybe a few weeks of higher reps with more sets to failure for hypertrophy and a reset, and then something like the Westside method.
• I won't be logging bike rides as short as 5K in the future, but I logged it here because I just got a bike. It seems like good exercise, especially as I haven't really ridden one since high school.

PRs keep on coming - nice! 531 is a good beginner program. You're not a beginner. Its good to see you thinking about something more advanced.

Thanks Cha! Yes, getting over the hump a bit on the deadlift felt great. Now I just need to get into continual improvement there. I recorded the 425x1 and my shoulders were a little forward of the bar (they were not on lighter sets). I may have some further potential in simply sitting back more.

Yes, 5/3/1's limitations are more and more apparent. Max reps for a PR and then trying for a single PR is clearly suboptimal. Wendler has a powerlifting version that's more of a 3/5/1 with reduced emphasis on maxes for week 2, which is definitely the right idea, but I'll be going in a different direction once I hit the end of the road here in a couple of weeks.

Another limitation is on the main lift. With Westside, for example, I could simply switch off to trap bar DLs if I was slowing down on conventional DLs. For 5/3/1, I'd have to miss prescribed lifts, would could take a month or more to get to that point.

And, of course, when prescribed lifts are close to maxes, it discourages sled work, HIIT sprints, hilly bike rides, core work, etc. too close to DL or squat day, for fear of missing that lift. While Wendler intended for more such activity, it seems it can drive the opposite.

5/21/2017

• Squat: 55x10, 145x5, 235x3, 265x5, 305x5, 345x5, 385x1, 415x1, 435xf
• Good mornings: 145x10, 235x10, 285x5

Note:

• The 435xf squat set went down and up. Unfortunately, I wasn't wearing great lifting shorts. They caught my knee and I ended up about 2 inches high.

Forgot one:

5/19/2017

• Overhead press: 65x10, 135x5, 155x3, 175x3, 135x10
• CG Pull-ups: BWx22, BWx16
• Pull-ups: BWx10, BWx7

5/22/2017

• Pendlay row: 135x5, 195x5, 225x5, 255x5
• Bench press: 45x15, 95x15, 135x15, 185x15, 205x3
• Close grip bench press: 135×15, 155×15, 185×8

5/25/2017

• DL: 135x5, 225x5, 315x3, 365x3, 395x3, 315x5

What is your height and weight? If I could see correctly in that one photo it looks like you're well, well over 200 lbs. That's dangerous, man! You need to stop abusing your body like this. Obesity to that extent is worse than smoking a few packs of cigarettes a day.

Unless you're my doctor or weighing me in for a powerlifting meet...none of your business.

What photo? I have a video above that shows me to be fine in terms of bodyfat percentage. Are you one of those guys who wears a size small shirt who doesn't even look like he lifts and has to show his abs to people to try to prove he does? You think lean mass is problematic, as you asked about weight and not bodyfat percentage?

BTW, those are rhetorical questions. If you don't have a lifting comment, don't post in my blog again.

He made similar comments in Syndr0m's log today too. We have a new troll in H & F.