Meanwhile, somewhere NOV.....

[KD5NFW]

Originally Posted by BigJosh

Power Clean
95x5
110x5
125x5(Goal 5)

Squat
220x5
255x5
290x5 (Goal 5)

Good Morning
105x10,125x10,145x8

decline bench crunches
bwx20,20,15

Overall Workout Grade: A

Notes:
First 5/3/1 session with Power Cleans. I test my 1rm last week and set my working max at 90%. 1st session was pretty light. It is hard to actually do the ramping sets and even the working sets at this weight. I had to hang the weight at about the same position it would be if I had 45's on each side.
It worked well, but was kind of awkward at first.
Squats felt solid. I had a couple fail squat sessions last cycle, but I felt it was the diet change more than an actual stall (also considering the weight I was using was already a reset to 90%, I thought there was no way this was an actual stall).
So I didn't increase the weight for this cycle. Anyway, long story short I am quite sure it was just the diet change as my squat goal this session was smashed with relative ease.

Strong squats!! I will also be interested to see how th PC's go on a 5/3/1 scheme. I do them on squat day, before squats, but just ramp up to a few singles in the 85-95% range, depending on how I feel!

[BendtheBar]

Anyway, long story short I am quite sure it was just the diet change as my squat goal this session was smashed with relative ease.

Good to hear it. Smash on BJ.

[Hunterace]

Great work Josh! Well 2 workouts posted and no gym pics...count me dissappointed

[BigJosh]

Originally Posted by Hunterace

Great work Josh! Well 2 workouts posted and no gym pics...count me dissappointed

Haha. Thanks for holding me to it!! Just for you buddy!


Nothing fancy, but it gets the job done!

[BigJosh]

Originally Posted by Squatter

Interesting you are running PC's as a 531 core lift. Cannot wait to see how that works out - you just may be onto something.

Certainly a good sign if squats are going well! Glad to hear diet is sorted to pave the way for some upcoming PR's.

I can't take credit for the idea to run PCs that way. Wendler recommends they be programmed this way in his book and in multiple articles.
I need those squats to keep going up!

Originally Posted by KD5NFW

Strong squats!! I will also be interested to see how th PC's go on a 5/3/1 scheme. I do them on squat day, before squats, but just ramp up to a few singles in the 85-95% range, depending on how I feel!

Like I said above, I do them that way because Wendler says so. It makes sense to me.

Originally Posted by BendtheBar

Good to hear it. Smash on BJ.

Thanks.

[BigJosh]

Flat bench
215x5
250x5
285x4(Goal 5)

Incline Bench
140x10,160x10,170x9

Kroc Row
40x10,60x10, 90x16

BB curls (In the squat rack like a boss)
60x10,70x10, 80x7

Overall Workout Grade: B

Notes:
May be time for a bench press reset.

[Squatter]

I'm thinking that the missed rep is just an anomaly and weeks 2 and especially 3 you will be back to full power. Have you also considered fractional plates?

[BigJosh]

Originally Posted by Squatter

I'm thinking that the missed rep is just an anomaly and weeks 2 and especially 3 you will be back to full power. Have you also considered fractional plates?

You may be right. I tend to perform better in the lower rep ranges. However, if I miss one workout, I can't really move forward at the end of the cycle.
I have considered fractional plates. I own a pair of 1.25lb plate mates that allow me to go up in 2.5lbs increments. I struggle with this though.
Is it better to reset and make jumps 5lbs at a time, or continue to move forward but only make 2.5lbs jumps?

[BigJosh]

Deads
240x5
275x5
315x5 (Goal 5)

Front Squats
100x10,120x10,10

Kirk Karwoski Rows
135x15,15,12

Overall Workout Grade: C

Notes:
Felt very flat going into this session. Didn't really eat much leading up to it. Probably should have used some preworkout or something.
I reset my working 1rm back to 90% for this cycle. Even at that, the deads felt heavy as fuck. On the last set I got funky somehow and tweeked the shit out of my back. I'm hurting pretty bad. I still finished the session for some reason. Even though I shouldn't have.

Tried Kirk Karwoski Rows for the first time. If you are looking for something to trigger some trap growth, give these a shot.

[big_swede]

Strong rows Josh! Take care of that back and merry christmas to you and yours!