Tuesday - Bench 4x4 @ 97

Bench Press
20,61,81
97 x 4,4,4,4

Pullups
BW x 25,20,15

Dips
BW x 20,20,20

Tbar Row
40 x 15+5+4 (rest pause)

Sunday - Squat 5x5 @ 144

Second day of the new program. Was feeling pretty tired today, the squats were tough, but it seemed to get better with each top set. Definitely not my best though.

Back squat

20,61,81,102,122

144 x 5,5,5,4,5 (fourth set I miscounted, it was 4 reps)

Good morning

20, 60 x 8,8,8,8,8

Ab Wheel

BW + 15 x 10,10,10

+foam roll

Saturday - New Program Start - Bench 5x5 @ 103

Bench Press

20,61,81

103 x 5,5,5,5,5

Pullups

BW x 24,18,18

Dips

BW x 20,20,20

T-bar Row

25 x 10

45 x 10,10

Thursday - Lower

Back Squat

20,61,81,102,122,142

162 x 3

142 x 3,3

T-Bar Row

+25 kg x 10

+45 x 10,10,10

Ab Wheel

BW +15 kg x 10,10

-really sore from last time still

Wednesday - Upper

Bench Press
20,61,81
114 x 3,3,3

Incline Press
60, 73 x 3,3,3

Pullups
BW x 28 (PR!), 17

Dips
BW x 25,20

Monday - Lower

Using low bar squat form on all squats, even work sets. Figured just gotta do it.

Back Squat

20,61,81,102,122

155 x 5

139 x 5,5

Tough, mostly because I was full from the sandwich I had an hour earlier.

Ab Wheel

BW x 10

BW + 16 kg x 15,15,15

T-Bar Row

60 x 10

80 x 10,10,10

+foam roll

Sunday - Low bar squat practice and Upper

Low bar squat practice

-60,100 kg

Using weightlifting shoes this time, was able to stay over the mid-foot much better but I am not sure if my knees were tracking too far forward.

-also used thumbless grip much more comfortable

Bench Press

61,81

109 x 5,5,4 (attempted 5)

Considering moving to top set then 2 more at 90% of top set, like squat

Felt in right wrist on the outside, totally different area than the previous few sessions

Incline Press

40, 70 x 5

Should probably change this to make it more volume. A single set of 5 does almost nothing.

Pullups

BW x 18,18,15

Tbar Row

70 x 10,10,10

Weight - 188 lbs/85.5 kg

Calipers - 8 on side, 22 on front

Friday - Low bar squat practice

Practiced the low bar squat, really for the first time. 60, 80, and 100 kg.

I'll give it a shot with the weightlifting shoes next time and take some more videos.

Thursday - Lower

Back Squat

20,70,102,120

140 x 8

126 x 8,8

Tiring

Speed DL

99 x 6x3

Parallel Bar Leg Raise

BW x 12,12,12

Back Ext
BW x 30

Landmine arrived - tbar attachment tomorrow

Wednesday - Upper

Bench Press

20,61,81,99 x 8,8,8

Right hand hurting a bit mby the fingers, I think from a bad squat a week or so ago

Incline Press

40, 63 x 8

Pullups

BW x 17,17,17

Dips

BW x 20,20

Focusing on depth on the reps

Weight - 187.8 lbs (85 kg)

Fat caliper measurement

side - 7mm

belly button - 22

average - 14.5

Tuesday - Lower

Back Squat

ramp up - 20,61,81,102,122,142

160 x 3

144 x 3,3

Speed Deadlift

70,110

140 x 8 x 1

Parallel Bar Leg Raise

BW x 12,12,12,

Back Ext

25, 25 

Sunday - Upper

Working out by myself today.

Bench Press
ramp up - 20,60,80,101, 113 x 3,3,3
On sets 2 and 3, third rep was tough.

High Incline
60 x 3
71 x 3
Originally supposed to do 3 sets, but the liftoff was very taxing without a spotter, I decided to forgo the additional sets since I know I'd have failed.

Pullups
BW x 17,15,15

Dips
BW x 25,20

Note: purchased a landmine and t-bar row attachment. I'm going to start doing more rows once I get that equipmen.

2016/17 in review

A review of 5/3/1

On the first day of 5/3/1, I started with the following estimated training maxes:

Squat - 144 kg

Deadlift - 155

Bench - 103

Seated Press - 41

This was based on a 90% value, meaning:

Squat - 160

DL - 172

Bench - 114

Press - 45

At the end of 12 cycles of 5/3/1 in August 2017, my maxes were estimated at:

Squat - 172 (8% improvement)

DL - 216 (26%)

Bench - 115 (1%)

Press - 73 (62%)

At the peak of each lift:

Squat - Cycle 7, performed 146 for 8 (estimated max 185)

DL - Cycle 7, performed 155 for 14 reps (estimated max 238)

Bench - Cycle 6, performed 103 for 8 reps (estimated max 130)

Press - final cycle was highest estimated max

From this, I peaked in Cycle 7 of 12 and then either worked to re-achieve the same peak in the next 5 cycle or failed to achieve that peak. I should have done something after cycle 7 to change something and continue my progress.

As of Jan 12, 2018, ~4 months later, I have the following estimated maxes:

Squat - 178

DL - 216 (probably high estimate)

Bench - 125

Press - switched to high incline - 79

Friday - Lower

Back Squat

ramp up - 20,61,81,102,122,142

153 x 5

138 x 5,5

Experimenting with lower bar position.

Speed Deadlift

70, 120 x 2,2,2,2,2

Ab Wheel
16 kg x 10,10,10

Back Ext 

BW x 25,25

Weight - 187 lbs 

Thursday - upper

Bench press

Ramp up 20,61,81

108 x 5,5,5

Incline

40, 69 x 5,5

Pullups

BW x 15,15,15,15

Dips

BW x 25,25,25

Fat calipers

8 on side

20 on belly

Weight

187.6 lbs (85)

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Tuesday - Lower

Back Squat

ramp up - 20,61,61,81,102,122,

139 x 8 - feeling in left lower back even though it was my right lower back hurting all day

125 x 8,8 - tiring but form was decent

Speed Deadlift

70 x 3

99 x 3,3,3,3,3,3

Meant to do 97, oops

Ab Wheel

BW x 10

BW + 10 kg x 10,10,10

Back Extension

BW x 25,25

Really feeling in my hamstrings, which is good.

Monday - Upper

Bench Press

ramp up - 20,61,81

98 x 8,8,8

Incline Press

40, 62 x 8

Pullups

BW x 15,15,15

Dips

BW x 25,25,25

+foam roll

Sunday - Lower - No Deadlift

Back Squat
ramp up - 20,61,81,102,122,142
158 x 3,3
Form started to break down mid-set 2, stopped at 2 sets.

Deadlift
ramp up - 70,111,151,174x2
194 x 0 - Did not attempt again, back rounding.
Will do deadlift deload/speed work for next several weeks and then determine how to move forward with DL.

Will drop squat increment from 3kg/cycle to 2, and make 2nd and 3rd working set optional - can be completed at 90% of top set. Intent is to reduce intensity without completely removing all the volume.

Thursday - Upper

Bench press

Ramp up - 20,61,81

111 x 3,3,3

Felt really good, pretty easy. 

Incline press

52, 69 x 3,3,3 

Very good as well. 

Pullups

BW x 15,15,15

Dips

BW x 20,20,20

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Tuesday - Lower

Back Squat

ramp up - 20,61,81,102,122,143

152 x 5,5,5

Hips coming up on later sets. This is starting to get tough at the current progression, especially to try not too good morning the weight. I want to learn how to low bar squat as well.

Deadlift

ramp up - 70,111,151

186 x 5

Deadlifting directly after heavy squats is getting really hard, especially on my back. I cut all the top sets of deadlifting to just 1 set, which helps, but I don't think I'm going to be able to continue doing the same deadlift frequency or intensity in the near future. I will finish this cycle's set of 3s then consider options for next 3 week cycle.

Back Ext

BW + 10 lbs x 15,15,15

Ab Wheel

BW x 25,25