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Old 05-20-2013, 09:45 PM   #641
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Quote:
Originally Posted by BigJosh View Post
Cliff notes:
Still doing the "T-baggins" squat protocol.
I have been toying around with changing the 5/3/1 weeks. Instead of doing 5/3/1 for my top sets, I basically do 3/1/1. This keeps me fresher for the last set.
Bought a new smoker this weekend.

Power Clean
125x3
145x1
165x1

Squat
2x250,250
2x285,285
317.5x0 (son, i am dissapoint)
317.5x1

Overall Workout Grade: B

Notes:
The power clean is progressing right along. I enjoy these. The 2nd top set was a bit shakey, so I was concerned about the last set. I really tensed up and pulled hard and the top set flew up with extreme ease. I was happy.

The squats were a struggle. The top set was supposed to be 317.5x2. Well on the first attempt I completely bombed. Straight down to the pins. I was extremely frustrated. I decided to give it another go. Rested a few minutes and made another attempt. I got 1 and pinned the other.
The squat issues are incredibly disheartening. I know i should be able to nail that. Over a year ago, when I started 5/3/1 I tested my squat max at near 385. So it's odd to me that after all this time I can barely hit 317.5. To be fair, I am prefatigued by the other sets, that may be a factor. Also, this is the third cycle without a deload, so that may be somewhat of a factor. I am going to take next week off completely, and I won't increase my working max on squat next cycle.
Great work Josh! Cleans look excellent! I feel you on the squats, mine are a struggle each week. Enjoy the rest with some good eats and family time! Then come back and smash it!!!
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Old 05-21-2013, 03:19 PM   #642
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Keep plugging away Josh, it will all come back. You lost a ton of weight and probably still feel the affects of that. You'll adjust though.

Head up. Rock on buddy.
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Old 05-22-2013, 09:12 AM   #643
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Quote:
Originally Posted by Hunterace View Post
Great work Josh! Cleans look excellent! I feel you on the squats, mine are a struggle each week. Enjoy the rest with some good eats and family time! Then come back and smash it!!!
Will do good sir!! Thanks!
Quote:
Originally Posted by MikeM View Post
Keep plugging away Josh, it will all come back. You lost a ton of weight and probably still feel the affects of that. You'll adjust though.

Head up. Rock on buddy.
True very true! I'll keep at it. Thanks Mike!
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Old 05-22-2013, 09:38 AM   #644
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Default 5/22/13 Cycle 13 Week 3 Bench Press

Victory!

Bench Press
235x3
265x1
297.5x3 (Goalx1) PR

CGBP
185x8,195x8,210x7

Pull ups BWx3 (Terrible form)

DB Rows
80x12x3

Band Face Pulls/Band Tricep push dows superset
15/20,15/20,15/18

BB curl
50x20,12

Overall Workout Grade:A+
Workout Length: 58 minutes

Note:
Great session. Coming off of a disappointing squat session, this was a great way to bounce back.

I once again did 3/1/1(or max) on my working sets(on week 3 only) as opposed to 5/3/1. I am really liking this approach.
I nailed 297.5 for a triple. That is a weight for reps PR. The first 2 reps were very smooth. The third rep had a markedly slower bar speed, but form did not break down at all and I completed the rep without any hitch. This is a great way to finish this cycle and head into a week off!

CGBP felt strong. Kicked the top set up 5lbs from last week.
Attempting Pull ups, I did 2 semi ok reps and a third really shitty rep with my feet on the ground between the 2nd and 3rd rep. Onward and upward I suppose.
Db Rows fell rather easily. I will kick them up 5lbs next cycle.
Face pulls, tricep pushdowns and curls were the icing on the cake.

I got this whole session done in under an hour. IMO that is an achievement in and of it's self.
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Old 05-22-2013, 10:05 AM   #645
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Mighty bench just got mightier!
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Old 05-22-2013, 10:16 AM   #646
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Great work Josh! Boom! Congrats on the huge PR!! Have to deduct points for not taking a vid though! Awesome training man, great to see that A+ and that PR! Keep it going big man!!!
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Old 05-22-2013, 11:43 AM   #647
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Nice work and PR BJ!
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Old 05-22-2013, 05:32 PM   #648
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Congratz on the big bench PR Josh!! On the squatz it could also be the power cleans affecting you to some degree. I know when I quit doing PC's I seemed to have a lot more energy for squats!
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Old 05-23-2013, 07:51 PM   #649
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Bench freak.
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Old 05-23-2013, 09:31 PM   #650
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Super congrats on the bench PR. As for pull ups might I suggest super setting a pullup after each set? 1 pullup is usually very doable and you can get a lot of singles in doing it this way. I've had upwards of 30 in session even though I can't do many in a set.
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