Today just felt good, on many levels. 🙂

First, 10 good reps with 225. Well, 9 good reps and on 10 form started to break down, so I racked it. Racked it anyways because the 10-rep threshold. But whatever. That’s a great PR for me on bench press. After logging it in RepCount I checked stats and it said my 1RM calculates to 300#. I know that’s not true, but it was kinda cool to see “300”. As well, for comparison against prior bench sessions for sure it’s progress — hell, that’s obvious just hitting 10 reps at 225 (a 10RM PR)! What I do believe tho is that my lifetime 1RM PR of 255? That I’m pretty sure right now I could exceed that number.

I was also really happy because technique was pretty darn solid today. Heck, unracking the bar a few times and the bar felt lighter than the prior set. Leg drive was good, chest positioning, everything was just “on” today. That felt good.

Everything else just chugged along well. No complaints.

One thought I have had is that next cycle I might swap out shrugs. I’m making good progress with this particular program, so I really see no reason to change it much. If anything, changes are minor things like trying to not create or aggravate problems (e.g. elbow pain, so I ditched chin-ups and do pull-ups instead), or trying to ensure “well-roundedness” (e.g. added in a bit of calf work, despite calves not being addressed in the original SST). In this case, I’d like to get my shoulders a little more work, so I’m thinking about swapping shrugs out and upright rows in (I get good anterior and posterior work, so this is to add a little medial; again, well-roundedness). But a particular flavor of upright rows. Some time ago I read something from Mike Israetel about dumbbell upright rows. I’ve always done upright rows with a barbell, and I’ve wanted to try out a DB-variation. As well, I’d like to try really light weights and have the form be very shoulder-only. Usually with the BB the row is truly a row, getting all the arm into the mix (I’ll get a good biceps pump). Well, I want to try just moving the shoulder and upper arm, with the arm muscles only involved to hold onto the dumbbell. And I think DB will be better here than BB because it should give a freer range of motion. In the past this exercise has hit my traps and medial delts (and biceps) pretty well, so I’d like to try this variation and see what it does for me.

Anyways, great way to start the day!

5/3/1 Simplest Strength Template

• Bench Press
  • bar x whatever
  • 95 x 5 (warmup sets superset with band pull-aparts)
  • 120 x 5
  • 145 x 3
  • 180 x 5 (work sets superset with neutral-grip pull-ups)
  • 205 x 3
  • 225 x 10 (10RM PR)
• Incline Press
  • 140 x 5 (sets superset with neutral-grip pull-ups)
  • 160 x 5
  • 185 x 5
• Cable Rows
  • 110 x 20
  • 110 x 16
  • 110 x 12
• Shrugs
  • 215 x 20
  • 215 x 18
  • 215 x 14
• V-bar pressdowns (superset with curls)
  • 55 x 20
  • 55 x 20
  • 55 x 14
• Hammer Curls (alternate, across body)
  • 25e x 20
  • 25e x 20
  • 25e x 12

Well, running “10s” had to end at some point. 🙂

I didn’t hit the 10-rep threshold on my top-set of squats today — only got 8. Still, I’m good with this.

First, running 10’s had to end sooner or later.

Second, 8 is still quite good. I mean, it’s programmed for 1+, so anything after 1 is gravy.

Third, comparing things out, I’m still making progress, still moving forward. So really, this is what matters most.

Fourth, I may have actually been able to hit 10, but I wouldn’t have been happy with the 10. After rep 6 I started to feel technique slipping. I would have a lean forward out of the hole — not getting my chest up, not “driving my head back”. And it wasn’t just once because it happens, but I could tell on rep 8 that it was happening because I was starting to tire. I know I could have cranked out a 9 and maybe a 10, but it would have been sloppy. What’s the point? So I racked it. Leave a little in the tank, especially when form is definitively breaking down.

I’m good with it all.

5/3/1 Simplest Strength Template

• Squats
  • bar x whatever
  • 115 x 5
  • 140 x 5
  • 170 x 3
  • 215 x 5
  • 240 x 3
  • 270 x 8 (8RM PR)
• Straight-leg Deadlift
  • 200 x 5
  • 230 x 5
  • 260 x 5
• Leg Curls
  • 30 x 20
  • 30 x 18
  • 30 x 12
• Hyperextensions (superset with crunches)
  • BW x 15
  • BW x 15
  • BW x 15
• Crunches
  • BW x 20
  • BW x 15
  • BW x 12
• Standing Calf Raises
  • 50 x 18
  • 50 x 15
  • 50 x 13

Progress is good. Press is always a tough one for me — especially after last night seeing footage of Andranik Karapetyan at the Rio 2016 Olympics. Horrific, and I hope he’ll be OK. But boy… trying to keep that image out of your mind while you’re Pressing is tough.

The biggest thing for me is continuing to find a way to make my setup work so I don’t pass out. It’s just a weird thing with breath for me. I tried full breath, unrack, exhale a little bit, and in a way it worked but it really didn’t because it was too much loss of tension in the “rack” position thus starting off less than optimally. Today I tried the opposite, about a 90% inhale before unracking, which is enough to get tight, chest upwards, lats out, etc., but still a little room for some from oxygen. Well, while in the rack position, I just couldn’t get that last little inhale. I kept going and it actually seemed to work — I didn’t feel the dizzy. However, my body didn’t like it. It’s natural for the body to want to take a “big breath” before such exertion, and I’m cutting that short. So it felt odd, my body wanted to fight me. But it actually does seem like it could be promising. So I’m just going to have to keep playing with it.

Only other thing of note is on face-pulls, lowering the weight. When I start off with face pulls, I pick a weight that seems about right, but after a couple sessions I adjust. Face pulls aren’t some max-effort movement, but rather I want it to really be about just contracting the muscles of the upper back and shoulder — minimizing involvement of my arms, and that it’s really just my back muscles “reverse flying” my upper arms out. So usually I end up lowering the weight some to help me really get into feeling it and doing that. Always works out for the better.

Next week — 5/3/1 week. Huzzah! And yes, planning on doing 6-week cycle so it’ll be right into the next one.

5/3/1 Simplest Strength Template

• Press
  • bar x whatever
  • 65 x 5 (warmup sets superset with band pull-aparts)
  • 80 x 5
  • 95 x 3
  • 110 x 3 (work sets superset with pull-ups)
  • 125 x 3
  • 140 x 10 (10RM PR)
• Close-Grip Bench Press
  • 130 x 8 (sets superset with pull-ups)
  • 150 x 8
  • 170 x 6
• V-Bar Pulldowns
  • 110 x 20
  • 110 x 16
  • 110 x 11
• Face Pulls
  • 90 x 20
  • 90 x 15
  • 90 x 13
• Lying Triceps Extensions (superset with curls)
  • 60 x 20
  • 60 x 17
  • 60 x 12
• Close-grip EZ-bar Curls
  • 55 x 20
  • 55 x 15
  • 55 x 12

Another short day because of other commitments for the day. But at least this time I got up a little earlier and was able to ensure I got in my front squats!

I think the main thing of note is that I keep forgetting to go mixed-grip. I guess that’s not a bad thing tho, because grip is getting stronger for sure.

5/3/1 Simplest Strength Template

• Deadlift
  • 135 x 5
  • 170 x 5
  • 205 x 3
  • 235 x 3
  • 270 x 3
  • 305 x 10
• Front Squat
  • 145 x 8
  • 170 x 8
  • 190 x 6

A solid day, but had a precarious moment.

I knew I’d have no problem with the top set this morning, as I’ve moved heavier weight and hit the 10-rep threshold, so I knew today would be no problem. That is… until I unracked the bar.

As soon as I unracked on the last set, the bar started to slip. It was simple: sweat.

I thought my hands were pretty dry, all things considered. I say that because it’s like 110% humidity right now, and at the time I’m at the gym there’s no A/C, no ventilation, no air movement, so it’s pretty stifling in there. Plus, it’s warm, humid, and so I just sweat profusely (everything is drenched by the time I leave). Still, I dry my hands as I can, but I guess the layer of sweat built up on my palms pretty quickly. I unrack, the bar moved, YIKES! I should have racked, dried, and continued. But no… I just kept going. It went alright, got the reps, but for sure I was primarily focused on not dropping the bar so I noticed other technique slipped. Which tells me — my technique is improving, but it’s not “part of me” yet, especially in the leg-drive area. So, in the end I learned something. I’ll take that.

Also, I didn’t wrap my wrists until later on. It started intentionally, then I was in the groove of not wrapping so I forgot. And my wrists felt alright! I’ve been working on improving my posture — especially my typing — because for sure that’s been a contributor to my wrist and hand pain. I’m actually not sure I want to fully drop the wraps, but at least I might defer them to just heavier sets.

Otherwise, things went generally well. Upped the weights on some assistance work, fair progression.

I also weighed in at 230 this morning — dropping carbs is a great way to debloat yourself. 😉 Going to stick with this and see how much more I can shed. I’m still eating carbs, just not being as stupid as I have been.

5/3/1 Simplest Strength Template

• Bench Press
  • bar x whatever
  • 95 x 5 (warmup sets superset with band pull-aparts)
  • 120 x 5
  • 145 x 3
  • 165 x 3 (work sets superset with neutral-grip pull-ups)
  • 190 x 3
  • 215 x 10
• Incline Press
  • 130 x 8 (sets superset with neutral-grip pull-ups)
  • 150 x 8
  • 170 x 6
• Cable Rows
  • 110 x 20
  • 110 x 15
  • 110 x 12
• Shrugs
  • 215 x 20
  • 215 x 16
  • 215 x 12
• V-bar pressdowns (superset with curls)
  • 45 x 20
  • 45 x 20
  • 45 x 20
• Hammer Curls (alternate, across body)
  • 25e x 20
  • 25e x 17
  • 25e x 15

It just keeps going… but I have to admit, it’s playing with my mind.

It’s “3-week” and you generally expect that on the top set you might get 5-8 reps… but I continue to get 10 reps — my semi-self imposed threshold — and I shut it down. Every session it’s like this, which is of course pretty awesome. But it throws me. I mean, last week I did 240 for 10 and that felt like work… so a 15# jump today and I thought “well, I might only hit 8”, but I keep telling myself “1 rep at a time, and just keep reppping until it’s time to stop repping”. And I hit 10 reps pretty nicely.

But it is messing with me because this can’t keep up. I want it to keep up, and I keep thinking “ok, is this the time?”. I really need to just stop it and let be what will be.

I did a little video of my squats. Form is good, depth is good. I’m feeling happier with my setup and general approach, but I do feel at times I’m losing my upper-back tightness — something to work on.

Leg curls, instead of propping up on my elbows I’m laying totally flat and that is making it harder.

Hypers, I think about just contracting the glutes, as if I’m trying to contract them so it pushes my hips forward. Totally different feel to things.

Anyways, it’s good. Continuing to be happy with progress.

Oh… and I’m working on cutting back on my carbs because I’m getting bloated. 🙂 I spent all that time trying to de-fat myself, and while I accept a little fluffy, I need to keep it in check. I’ve even thought about doing 4-6 weeks of “cutting”, which shouldn’t affect my strength work but should helep me keep my fluff in check. TBD.

5/3/1 Simplest Strength Template

• Squats
  • bar x whatever
  • 115 x 5
  • 140 x 5
  • 170 x 3
  • 200 x 3
  • 225 x 3
  • 255 x 10
• Straight-leg Deadlift
  • 185 x 8
  • 215 x 8
  • 245 x 6
• Leg Curls
  • 30 x 20
  • 30 x 13
  • 30 x 10
• Hyperextensions (superset with crunches)
  • BW x 15
  • BW x 15
  • BW x11
• Crunches
  • BW x 20
  • BW x 13
  • BW x 11
• Standing Calf Raises
  • 50 x 20
  • 50 x 15
  • 50 x 12

Good day for the most part…. especially how I came home, ate breakfast, then napped for an hour. 🙂

That’s the biggest thing I’m having trouble with right now is getting enough rest. Things are getting better, I’m sleeping better, but it’s just going to take time to get back on track. Day by day.

Anyways, Pressing went well… tho I had a weird groove on the top set and almost lost the bar coming down from rep 1. It’s still with my setup. I thought I had things going in a good direction, but all day today things felt off. Press is the hardest lift for me to make progress on, but I’ll keep working at it.

Pull-ups are certainly happier on my joints than chin-ups. I’m still not going to 100% extension AND I’m letting my feet touch a little right at the bottom to relieve a little weight/stress. It’s not ideal pull-ups, but if it’s better for my joints and longevity, I’ll take the slight modification.

5/3/1 Simplest Strength Template

• Press
  • bar x whatever
  • 65 x 5 (warmup sets superset with band pull-aparts)
  • 80 x 5
  • 95 x 3
  • 100 x 5 (work sets superset with pull-ups)
  • 120 x 5
  • 135 x 10
• Close-Grip Bench Press
  • 110 x 10 (sets superset with pull-ups)
  • 130 x 10
  • 150 x 10
• V-Bar Pulldowns
  • 110 x 20
  • 110 x 18
  • 110 x 13
• Face Pulls
  • 100 x 20
  • 100 x 20
  • 100 x 14
• Lying Triceps Extensions (superset with curls)
  • 60 x 20
  • 60 x 15
  • 60 x 10
• Close-grip EZ-bar Curls
  • 55 x 20
  • 55 x 13
  • 55 x 10

I had to be somewhere early today, so it was a “jack shit” day. I actually wanted to front squat as well, but time ran out.

That’s all there is to say….

5/3/1 Simplest Strength Template

• Deadlift
  • 135 x 5
  • 170 x 5
  • 205 x 3
  • 220 x 5
  • 255 x 5
  • 285 x 10

Melatonin. What fun.

My sleep has been really bad the past some weeks. Life stress, primarily. I started taking melatonin a few days ago to see if it might help. First few days, nothing, but last night I actually slept pretty well — not sure if it’s the melatonin or other factors (had a good day), but for sure I didn’t want to get out of bed this morning. But to the gym you go.

Pressing went fine. As has been the norm, everything continues to go up, so I have zero complaints.

Well, maybe a couple.

First, I am debating what to do about pull-ups. They are putting some stresses on my body that aren’t doing well, which really annoys me. I think the hard part is that it’s just right into lifting my bodyweight — no real way to ramp up and warm up to it, so those first sets really kill me. I’m thinking I may do something like let the first 3 sets be some medium-weight pulldowns, then 3 sets of full-body pull-ups. I dunno, just thinking about what to do.

Second, I did switch up triceps work. Instead of the overhead extensions, I am going to use the v-bar and do pushdowns. I want to see how well this still gives me work yet takes some stress off my elbows.

So in general, keeping with the program, just fine-tuning so it’s all gain and no (bad) pain. 🙂

5/3/1 Simplest Strength Template

• Bench Press
  • bar x whatever
  • 95 x 5 (warmup sets superset with band pull-aparts)
  • 120 x 5
  • 145 x 3
  • 155 x 5 (work sets superset with neutral-grip pull-ups)
  • 180 x 5
  • 205 x 10
• Incline Press
  • 110 x 10 (sets superset with neutral-grip pull-ups)
  • 130 x 10
  • 150 x 10
• Cable Rows
  • 100 x 20
  • 100 x 20
  • 100 x 18
• Shrugs
  • 205 x 20
  • 205 x 20
  • 205 x 15
• V-bar pressdowns (superset with curls)
  • 45 x 20
  • 45 x 20
  • 45 x 12
• Hammer Curls (alternate, across body)
  • 25e x 20
  • 25e x 14
  • 25e x 10

And the next cycle starts off pretty well.

Today was pretty cool. A little stiff to start out. I had a lot of weird chest pain over the weekend — it’s from posture problems (been slouching too much). Spent a bunch of the weekend stretching, foam rolling, and other things to help out. So I was a little stiff this morning but everything settled in really well by the time the work sets came up. And again, don’t think of it as 1 set of reps, but rather multiple sets of 1 rep. When I do that it makes such a positive difference — just keep going until you can’t, and every rep is focused instead of blending into the next.

Again, hit the 10-rep threshold and shut it down. Progress is good. Frankly, I find myself getting a little nervous about every session. I’ve been nailing the threshold almost every session, almost every everything, and I know it can’t last forever to be like this. I’m just waiting for it to end, and it plays with my head a bit. Gotta let it go and just let be what will be. I’m not getting weaker, I’m just settling in.

But even better was feeling really dialed in on the squats. Things just felt in the right groove and moved well. Technique is improving, which is always good.

I did really do a number on my lower back, glutes, and hams today. The straight-legs I did with less rest between sets. On leg curls, instead of propping up on my elbows I laid my chest flat on the bench — so no chance of hip extension or anything. It really brought up the stress on things back there, tho in a good way.

All in all, a good day. Happy to be back to the cycle, tho the deload was certainly good for me.

5/3/1 Simplest Strength Template

• Squats
  • bar x whatever
  • 115 x 5
  • 140 x 5
  • 170 x 3
  • 185 x 5
  • 215 x 5
  • 240 x 10
• Straight-leg Deadlift
  • 155 x 10
  • 185 x 10
  • 215 x 10
• Leg Curls
  • 30 x 20
  • 30 x 12
  • 30 x 10
• Hyperextensions (superset with crunches)
  • BW x 12
  • BW x 12
  • BW x 12
• Crunches
  • BW x 20
  • bw x 13
  • BW x 10
• Standing Calf Raises
  • 50 x 17
  • 50 x 15
  • 50 x 12