Just checking out your log, good job so far. I hopped on the 5/3/1 bandwagon too.
I've got to say, 275x8 is a heck of a front squat set...nicely done. Do you use a clean grip or cross-arm grip?
Thanks, front squats have always been one of my strongest lifts. I could never find a stable bar position using using crossed arms and forced myself to get comfortable with the clean grip. It took a few months of wrist soreness and now the position feels completely natural.
Deadlift
225 x 3
255 x 3
285 x 5
135 x 10
155 x 10 x 4 sets
Face Pulls
80 x 10
120 x 12 x 2 sets
Finished with speed bag work.
I decided to stick with conventional deads for the duration today in order to work on my form. I feel like I could be moving a lot more weight on these, but I'm being very conservative because of my back.
I also had a visit with my chiro this morning and he workout out a bunch of problems I have been having in my upper back and right shoulder. I have had some major tightness from my right shoulder blade all the way into my neck and he did some ART work on that area. Then he did a crazy adjustment to my upper back that completely loosened up the whole area.
BB Bench Press
135 x 8
155 x 3
185 x 3
205 x 10
155 x 10 x 2
135 x 10 x 3 sets
DB Rows
55 x 10 each side
75 x 10 x 4 sets
I finished with a few sets of pushdowns.
I decided to make myself a spreadsheet that would calculate all the weights I need for each workout. Of course I decided to do this when I didn't really have enough time to finish. In my haste I copied and pasted some cells without modifying the formulas and when I got to the gym my workout for tonight was 3 sets of 3 at 0 lbs. I did some quick math in my head and estimated my weights so they are probably a little bit off.
I was able to get the same 10 reps as last week, but with 10 more pounds on the bar. I did have to back off on the sets of 10 because there was no way I was going to make it to the end at 155.
I had a decent unscheduled workout yesterday and just tried to keep moving.
Nothing was logged, so I'll just give a quick recap. I did a few sets of assisted pull-ups and dips. Then power cleans, 3 sets of 8 with 115 lbs. I did one set of lunges and decided that lunges were not a good idea the day after a squat workout. Next was about 10 minutes of speed bag work and I headed upstairs for some cardio.
I started on the rower, but the battery in the computer was broken and I had no reference for time or distance, so I switched to the stationary bike for around 15 minutes.
Finished with some stretching and called it a day.
I did manage to get in a quick 20 minute rowing workout in over the weekend.
Here's tonight's workout 5/3/1 Week 3 Day 1
BB Shoulder Press
45 x 10
95 x 5
115 x 5
135 x 3
150 x 7
95 x 10 x 5 sets
Neutral Grip Pull Down
130 x 5
150 x 10 x 2 sets
160 x 10 x 2 sets
Pallof Press
100 x 10 each side
80 x 10 each side
I was planning on doing 20 minutes on the rower, but the computer on the rowing machine wasn't working. I have a few tabata interval tracks on my mp3 player, so I did about 10 minutes of intervals.
Then I did 10 minutes on the stair mill and finished with some stretching.
I was a little bit disappointed with the 7 reps tonight since I got 10 last week with only 5 pounds less, but I just didn't have it tonight. I did switch from seated to standing presses today. I did them seated for the last 2 weeks, but realized that the program specifically calls for standing.
I was a little bit disappointed with the 7 reps tonight since I got 10 last week with only 5 pounds less, but I just didn't have it tonight. I did switch from seated to standing presses today. I did them seated for the last 2 weeks, but realized that the program specifically calls for standing.
I like the standing version better myself. I wouldn't get too frustrated with the reps. I'm really impressed with 8 reps at 275 on the front squat.
I think switching from seated to standing could be the reason for the decrease in reps. I could be wrong, but I think its probably easier for most people to push more weight seated rather than standing.
I think switching from seated to standing could be the reason for the decrease in reps. I could be wrong, but I think its probably easier for most people to push more weight seated rather than standing.
Definitely. Standing is much harder (and much better )
Thanks everyone, I'm sure the switch to standing had something to do with the decrease in reps. My only problem with standing is my tendency to cheat as I get fatigued and turn my last few reps into push presses.
Thanks for the props on the front squats Mark. Now I just have to work on getting my deadlift into the same league as you and AS.
I finished with a nice rowing session. First 2000m in 7:45, then another 10 minutes of 30 second intervals. I tried to keep my pace under 1:45/500m during the intervals.
Deadlifts felt solid tonight. I'm finally starting to get more comfortable adding a little bit more weight and was happy with 7 reps. I may have been able to squeeze out 1 or 2 more, but my grip was going. My last rowing workout left me with a nice blister on my right middle finger and it was really starting to bother me.
The slow and steady progress of this program should be exactly what I need to get back deadlift back up to where it used to be.
I mixed things up again and did power cleans instead of more deads for accessory work.
I mixed things up again and did power cleans instead of more deads for accessory work.
I was wondering if you were going to stick with the power cleans. I thought about that as well for my deadlift accessory. I ended up doing sled pushes instead, but I could see power cleans have great benefit in this program.
BB Bench Press
135 x 8
165 x 5
185 x 3 215 x 10
155 x 10, 10, 10, 8, 10
DB Rows
55 x 10 each side
85 x 10 x 4 sets
I finished with hammer curls and pushdowns, then 15 minutes on the elliptical.
This was a really good bench workout. The weight for this week was supposed to be 210, but since I got 10 reps last week and didn't feel like hunting down the 2 1/2 plates, I went for 215 and still managed to get the same number of reps as last week. This puts my estimated max at 287, which is 20lbs more than my previous max.
I stuck with 155 for all 5 sets, but bailed at 8 on the 4th set. After a little break I found a way to get all 10 in the last set.
Rows went really well today and I added 10 lbs from last week.
Tomorrow should be a challenge with a 305lb front squat. I'm looking forward to it I'm hoping for at least 4 reps.
I was wondering if you were going to stick with the power cleans. I thought about that as well for my deadlift accessory. I ended up doing sled pushes instead, but I could see power cleans have great benefit in this program.
I realized how much I missed cleans and it occurred to me that they would fit perfectly into this routine. After doing them once I think I'll be keeping them as my accessory lift for a while.
Front Squat
135 x 5
225 x 3
245 x 5
275 x 3 305 x 5
225 x 10, 8
185 x 10 x 2 sets
Short and sweet tonight to bring week 3 to a close. I was very happy with the 5 reps at 305 and my legs might have had another one but I felt like I was starting to lose tightness in my upper back.
Then I upped the weight on the later sets, but couldn't keep up the pace and backed it off.
Like everyone else, I'm looking forward to the deload week.
Thanks everyone, I'm sure the switch to standing had something to do with the decrease in reps.
I was looking through your log and noticed a few comments about this. Interestingly enough, it was addressed by Wendler at elite fitness in one of his Q&A's. Not sure if this is necessarily the case with you, but I definitely did what Wendler's states.
5 reps at 305 on front squats... I'm really impressed.
Quote:
Originally Posted by dmw
Me too. That's good stuff.
Thanks guys. One of my long term goals is a 4 plate front squat. I'm really hoping that I can slowly work my way up there using this program.
Quote:
Originally Posted by Squat Rack
I was looking through your log and noticed a few comments about this. Interestingly enough, it was addressed by Wendler at elite fitness in one of his Q&A's. Not sure if this is necessarily the case with you, but I definitely did what Wendler's states.
Thanks for the link. I don't necessarily agree that every seated overhead press is an incline press, but there are other reasons why a seated press would be stronger and will be doing them all standing from now on.
BB Complex 1 round @ 65lbs
OH Squat x 10
Hang Clean x 10
OH Press x 10
Bent Over Row x 10
Alternating Lunge x 10
RDL x 20
Front Squat x 10
Calf Raise x 30
OH Squat
95 x 10
115 x 10
Power Clean
95 x 10
115 x 10
I finished with 5000m on the rower in 22:03. Yay, more cardio.
I did some quick math in my head and estimated my weights so they are probably a little bit off. 
But so does watching the squatting...
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