2018-06-18 training log

/ hsoi

Starting cycle 2.

Again, the basic structure right now is:

  • 5/3/1 based
  • Main lifts are 5’s PRO (using 90% TM)
  • Supplemental follows BBB @ 50%, tho scaling the volume up (3 sets, then 4, then 5; every 2 weeks)
  • Forever-based approach to assistance work (push/pull/core 0-50 reps each session). But I’m also adding in and tailoring assistance towards things I know are good for my body (e.g. calf work is not part of the programming but it’s good for my ankle and foot health).
  • Basically trying a 2 leader 1 anchor approach, with 7th week protocols

And so, this is leader #2, or rather the second 3-week cycle, or the second-half of the 6-week cycle: however you want to look at it. Following the exact same programming as the prior cycle, except increasing the weight used and the BBB volume. I have no plans to change the programming over the next 3 weeks – UNLESS – I get something back from the doc regarding my knee.

So this is “5’s week”, so stuff is light but the weights went up. I had no problems with the session, but BBB sets of course are deceptively painful. 🙂 All that went through my head on the last reps of the last sets was that Churchill quote, something like “If you find yourself going through Hell, keep going.” 🙂

One thing I can say is as I think about future cycles (including the forthcoming anchor), I may drop supersets. I think I’ll keep the light stuff, like the band-pullaparts or the bent-over lat raises. But the more intensive stuff like the front plate raises or the upright rows? I think I’ll skip. Main reason? I don’t think I’m getting the full benefit I could out of them because I peed out first from everything else being exhausted from the prior squat or deadlift work. I like that they do make me work overall harder, but I’m dubious as to the overall benefit. TBD.

5/3/1 (Based on: Forever, BBB, 5’s PRO)

  • Squat (superset with band pullaparts)
    • bar x 5
    • 135 x 5
    • 165 x 5
    • 195 x 3
    • 210 x 5
    • 245 x 5
    • 275 x 5
  • Band Pullaparts
    • Not tracked (every squat set, 15 reps each time)
  • Squat (superset with front plate raises)
    • 165 x 10
    • 165 x 10
    • 165 x 10
    • 165 x 10
  • Front Plate Raises (all the way overhead)
    • 35 x 12
    • 35 x 12
    • 35 x 10
    • 35 x 10
  • Leg Extensions
    • 80 x 12
    • 80 x 12
    • 80 x 12
  • Stair Calves
    • 70 x 15
    • 70 x 12
    • 70 x 11