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5/3/1 - Back from the Dead(lift)

Day 3 Week 6

Deadlift (conventional)
135 x 5, 225 x 5, 275 x 5, 315 x 5

345 x 6 (P.R. Set)

5 x5 @ 275

Assistance (3 Rounds)
Curls x 12,12,12 (36) (25 lbs per hand)
Dips x 10,10,10 (30)
B.S.S. x 25, 15, 10 (50)

Last heavy week and I'm glad. I need a break! Was tired before even deadlifting. 225 x5 felt hard today! That's okay. Hit some nice PR's this past phase. I think my deadlift has reached a point where it can't be trained hard every week. I will adjust my template to accommodate this after vacation. I think my 3 + week will be first, then have a 5 rep, with no extra reps, for deadlifts and only deadlifts. I may do elevated deadlifts on the 5 week or sumo or conventional, I have not yet decided but I will be using the Boring But Big template.

I also think doing heavy conventional deadlifts for two weeks straight may have been a mistake. Not sure why I decided to do them again this week, but I think they'll help my sumo out. Did the 5 x 5 with conventional deadlifts also. I expect the deload and rest will help my deadlift out a bit. I seem to be strong when I first come back to deadlifts and get weaker the more I train them. I think having only two heavy days in a 4 day cycle will help this as it will allow me more room to rest and grow.
 
Day 4 Week 6

Chins
10,10, 10 x 5, 8 (88)

Press
Bar x 10, 75 x 10, 95 x 8, 115 x 5, 125 x 5, 135 x 5
10 x 5 @ 115

K-Bell Bench Press 45 lbs.
20,15,15,12,12 (74)

Last heavy day of phase. HARD! But I get a deload! I've never really celebrated getting a deload, but this time I'm happy, I sure need one! Too tired to even type, my goodness. My whole body is just drained but it's been a really great training phase! I look forward to my rest, for once, and coming back and taking the "optional" deload every 4th week a little serious now!
 
Day 1 Week 7 (DeLoad)

Squat
Bar x 5, 95 x 5, 135 x 5, 165 x 5, 185 x 5

Bench Press
Bar x 5, 95 x 5, 115 x 5, 135 x 5

Cable Rows
50 reps with light weight

I was very unmotivated to travel to my gym for the deload, but I knew it was necessary. Combined the squat and bench days into one and will do the same for deadlift/press. I also had a lot to do in preparation for heading to Europe on Saturday, so this saved me a little time. Excited for my trip now, and lifting has taken a back seat, though I'll be back out in a little over a week from Sunday, depending on how jet lag is. I'll do my final deload tonight.
 
Day 2 Week 7 (DeLoad)

Deadlift
135 x 5, 225 x 5, 315 x 5, 365 x 1

Press
Bar x 5, 65 x 5, 85 x 5, 95 x 5

Pulldowns
20, 15, 15 (Light weight)

Decided out of the blue to pull a solid single on deads. Perhaps it's because I had an easy week and felt a little more energized. It was easy and felt like a good place to stop. Sometimes I have a hard time with deloads and just keep adding weight and dig myself into a hole again. Decided to quit to prevent this. Hit a few easy sets of presses and light pulldowns. Nice and easy.

Stuck around for a while to help my gym buddies out. A few of them were going for pr's so I decided to stick around and spot and help them prepare. One of them hit a bench PR of 25 lbs and one of the ladies pulled 365 easily, which was a 20 lbs PR. Not trying to imply anything, but the people I support seem to PR when I'm around.(y)

I'm thinking of attending a meet with them to help them as a handler, as it will be the first meet for both of them and I'd like to offer up my support. This is something I really enjoy doing and seeing my friends in lifting succeed. That meet is in June, and they are trying to convince me to compete, but I just want to train for a little longer, as I haven't been focused on specific power training long enough and I'd rather give my lifts time and room to grow. But we shall see. For now, it's time for me to go on vacation. I will see you(r posts) in a week!
 
5/3/1 Boring But Big
Day 1 Week 1

Squats-Bar x 5, 135 x 5, 185 x 5, 215 x 5, 240 x 10 (P.R. Set)

Snatch Grip DL - 135 x 10 x 5 reps

Dips 10 x 5 sets
Face Pulls 10 x 5 reps

First day back after France. Down about 7 lbs (sitting at 175 today), but honestly I don't care. I didn't even think about training one minute I was there. The trip was fantastic. I walked about 1o miles a day, and slept 3 hours a night. It was definitely worth it.

That being said, training was hard. Still a bit jet lagged and my knees and feet are killing me from all the walking!!! France has a lot of cobblestone, and it can be a bit devastating to the joints. I took it easy for my heavy squats. Same with the B.B.B of Snatch Grips. I'm glad I did. My grip was killing me. I'm still a little ecstatic about my trip. Talked about with everyone at the gym. It was a great experience. I don't know if SF had any type of cert courses going on in France, but I thought I saw a date for it during my trip, and there was someone in my hostel getting a certificate in training for something. Anyways, had a blast, am exhausted but don't care.

Hope y'all have been well in my absence!
 
Have been tired and haven't kept up with my log but let's see if I can recall it all

Day2 Week 1

Bench Press
Bar x 10, 135 x 8, 155 x 5, 175 x 5 , 190 x 7 P.r Set

Incline press
115 x 10 x 5 sets

Row Machine
90 x 10 x 5 sets

Squat was hard but bench was harder. Fatigue, weight loss, jet lag, dehydration. Ugh, felt very week. That's ok. it will come back. Just trying to get back in the swing of things.
 
Day 3

Deadlift
135 x 5, 225 x 5, 265 x 5, 290 x 5, 315 x 10 (P.R. Set)

Front Squat
95 x 10, 115 x 10, 135 x 10, 115 x 10, 95 x 10

Dips
10 x 5 sets

Face Pulls
25 x 2 sets

Deadlifts felt okay. Still tired so didn't want to push it. Decided to wave or pyramid the weight for FS. Was better as each set is a little different and it's a bit less boring this way. Thighs were very sore even with this light weight
 
Day 4 Week 1

Press
Bar x 10, 65 x 8, 85 x 5, 105 x 5, 115 x 10

Close Grip Bench
135 x 10 x 5 sets

Cable Row
10 x 5 sets

Press felt strong, even though my entire backside is sore. Close grip bench got hard on the last 2 sets. The 5 sets of 10 are sure a lot of work! Cable rows felt good. Felt the sore muscles working hard yet again, for the 4th time this week.
 
Day 1 Week 2

Squat
Bar x 5, 135 x 5, 175 x 5, 205 x 5, 230 x 5, 255 x 10 (P.R. Set)

Snatch grip DL
135 x 10, 155 x 10, 165 x 10, 155 x 10, 135 x 10

Dips
10 x 5 sets

Face Pulls
25 x 4 sets

Squats felt better today. Got some rest, rehydrated. Still not were they were before the trip but getting there. I also think my stance was a little off, possibly due to my knee issues, which oddly aren't apparent during squatting. I did a lot of BW squats in France to stretch it and it was a movement that helped. Upped the weight on SGDLs. My forearms are insanely pumped after a set of 10 on these, probably because of the awkward grip. Dips and face pulls were nice and easy.
 
Day 2

Bench
Bar x 10, 135 x 5, 165 x 3, 185 x 3, 200 x 8 (P.R. Set)

Incline Press
115 x 10, 135 x 10, 115 x 10, 135 x 10, 115 x 10

Row Machine
90 x 10, 110 x10, 140 x 10, 110 x 10, 90 x 10

Bench felt a lot stronger today then last week. Happy about that. Alternated heavier and lighter sets with incline press. Finding static weight sets to be a thing of the past. It really changes my mindset on approaching each set. It's less boring and monotonous this way. Good training day. The session goes very quickly as I alternate the rows and presses. I am spending less time in the gym these days, as it's baseball season!
 
Day 3 Week 1

Deadlift (conventional)
135 x 5, 225 x 5, 275 x 3, 305 x 3, 335 x 5 (Top set)

Front squat
115 x 10, 135 x 10, 155 x 10, 135 x 10, 115 x 10

Dips
10 x 5 sets

Face Pulls
20 x 5 sets

Deadlifts weren't the greatest today. I think I try to imitate my sumo too much in the conventional pull and start with my hips too low because my starting position on this lift seems a bit off. Seems to be a recurring theme with deads. One strong week then the next is like hmm, what's going on? That's okay. I worked my sumo on day 4 and actually felt really strong, even after this deadlift day. High rep front squats are pretty hard. I've jumped up in weight pretty quickly. last week each set was 20 lbs less. Still, not overly exhausting and my quads weren't sore the next day. Knee seems fine, felt a little wonky on sumo's (done today, not on day 3). Dips have gotten easier, and I've thrown in face pulls to get more pulling because they don't really impair recovery and I feel they've really added a bit to my back, which has grown nicely lately.
 
Day 4 Week 1

Press
Bar x 8, 75 x 5, 90 x 3, 105 x 3, 120 x 9 (P.R. Set)
Joker sets
135 x 3, 145 x 3

FSL-90 x 15

CGBP
135 x 10, 145 x 10,135 x 10, 145 x 10, 135 x 10

Seated Rows
Medium Weight x 20 x 5 sets

Sumo DL's
155 x 1, 265 x 1, 355 x 1,1,1

Curls
10, 8, 7 (25)

Press was feeling really good. I did not feel thoroughly worked after the P.R. set. I have never really done joker sets before, but I was itching to use some heavier weights. 145 x 3 is the most I've ever pressed, I have never done a P.R. set that was really above 125 that I can recall. Really happy with my press currently. It has been a lift that has moved along nicely for me since the beginning, despite it's relatively smaller loading then the powerlifts. Something about standing and pressing a heavy weight overhead is very gratifying. I would love to press 185 this year. My estimated max is 160 ish, so that would be a major improvement. I think I may use joker's when I feel necessary but not all the time. Same with FSL. May have been overkill on paper, but I was really not that fatigued. I burned through the BBB lifts (CGBP and rows) and completed them fairly quickly.

Also decided to do some sumo pulls to groove the lift. These were pretty easy, as I kind of figured it out. Approaching the bar for a heavier single is way different than a rep out set. You don't really rush reps because there's only one. You don't lose focus on the singular objective of perfect technique because you only have a single chance to do so. I think sometimes with higher sets, I tend to rush the setup and not take it as seriously because the weight is low, which is a mistake. But alas, having less tension allows you to lift the weight for more reps, more easily. This can be conflicting, for as the weight gets heavier, you're not used to the necessary tension and set up requirements. Perhaps I should also use joker sets with my deadlift, as I would get the best of both, and maybe take it easier on the P.R. set. Did some biceps pumping at the end. Good session today!
 
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Day 1 Week 3

Squat
Bar x 5, 135 x 5, 185 x 5, 225 x 5, 250 x 3, 270 x 10 (P.R. Set)

Snatch Grip DL
135 x 10, 165 x 10, 185 x 10, 165 x 10, 135 x 10

Dips
10 x 5 sets

Face Pulls
20 x 5 sets

Squats felt really grand today! I love when I hit the exact number I aim to! I took a bit of time before my main set, really focusing on the reps in my head and this aspect really helps when going for rep P.R. The rest was business as usual. Snatch Grips are hard on m grip, as usual. My hammies were crying by the 185 set. Happy with squats. It seems they've come back to where they were before my trip.
 
Day 2 Week 3

Bench Press
Bar x 10, 95 x 10, 135 x 8, 170 x 5, 195 x 3, 215 x 5 (P.R. Set)

Joker Sets 225 x 1,1, 235 x 1, 245 x 1

FSL - 170 x 15

Incline Press
115 x 10, 125 x 10, 135 x 10, 125 x 10, 115 x 10

Row Machine
45's x 10 x 5 sets

Band Pull Aparts + Rows
20 + 20 x 3

Hammer Curls
30lbs x 10,10,6,4

Did a lot of bench work today. At my 170 set, felt a little bit of a pull in my right pec. It kind of messed with me. I've been skimping a bit on stretching after my workouts and hurrying home to watch baseball. Maybe after dips, they were a bit strained. Being doing a lot of pressing movements (at least one every training day each week), so perhaps it was a bit fatigued, so I didn't P.R. on my top set as 215x 5 was previously my P.R. But that's okay! I also didn't set up right. I didn't realize until later that I set my rack too high, which meant I set up closer to the rack than normal. This caused a slight change in bar path, as I usually press up and back but it was more vertical, as to not hit the rack. Just a little thing, but can make a big difference. Did some heavy singles because I wasn't quite content with the top set, and you really only get one chance with it. Singles felt really strong! Have noticed I've slowed my descent quite a bit from before, but it feels solid this way. Did one final high rep back off set. So a lot of bench work, as the boring but big sets were still to follow.

Also, did a lot more pulling today, to make up for the extra bench set. The boring but big calls for only 50 reps of rows as well, and to keep a pulling balance with all the bench sets, I added some more light band work. Hit some hammer curls, as they don't hurt anything. Solid session. Got a lot of good work in.
 
Day 3 Week 3

Sumo Deadlifts
135 x 5, 225 x 5, 275 x 5, 315 x 3, 345 x 1, 375x 1, 405 x 1
345 x 3

Front Squats
135 x 10, 165 x 10, 185 x 10, 165 x 10, 135 x 10

Band Work/Upper Back

Was sore in chest from day before so didn't so dips. Did a lot of bench work Tuesday. I skipped a rest day, because I have plans on Friday evening, so was a bit fatigued. Deadlifts were not the freshest (sadly, the usual). Front Squats were hard as well but did a pretty good amount of weight on them. So that's grand. The 405 pull felt good, but I didn't. Just fatigued, as it's the end of the cycle and had less days of rest than normal. I do make a funny sound during the deadlift, so I guess that's a plus.

Funny Sound @ 27 seconds

 
Day 4 Week 3

Overhead Press
Bar x 10, 75 x 8, 100 x 5, 115 x 3, 130 x 6 (Top Set)

CGBP
135 x 10, 145 x 10, 155 x 10, 145 x 10, 135 x 10

Seated Cable Rows
20 x 5 sets (medium weight)

Band rows/Pull Aparts
2 x 25/25

Curls
25 Reps

Had a big pressing week last week, so didn't really put too much into the OH Press today. My chest was really sore still but close grips didn't give me much grief. Feeling these are improving very well. Added extra rows to offset the pressing volume and once again did some biceps. Like doing biceps except that I'm so weak at bicep exercises! I didn't bother to write the weight because it's slightly pitiful but that's okay. I'm not trying to be a curl champion and can actually curl a decent amount, but I'm actually trying to build some pipes now!
 
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