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Thread: Craig's 5/3/1 Experiment

  1. #131
    Join Date
    Nov 2012
    Location
    Ontario, Canada
    Posts
    279

    Default October 4 Training Session

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    Squat: 360x5,4,4
    Just didn't have the last reps for sets 2 and 3.
    Bench Press: 235x3x5
    Unracking these seems to take the most out of me. No wonder people moving big weights tend to get a lift-off. Or maybe I'm just not that strong.
    Deadlift: 375x4
    Not sure if it's lack of sleep, lack of rest, lack of food, or reaching the limit of my ability to recover from heavy squats every workout. Time to review Advanced Novice and see if a change is required.

  2. #132
    Join Date
    Jun 2013
    Location
    Sydney, Australia
    Posts
    5,581

    Default

    Nice work. 360 for sets is no joke

  3. #133
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    Nov 2012
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    Ontario, Canada
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    279

    Default October 7 Training Session

    Decided that I'm not going to short-change myself this time. In the past I've moved away from linear progression due to either time constraints or other sports/activities. This time, going to go through at least 1-2 resets, then look at advanced novice/something else, with an eventual move to TM.

    Squat: 360x3x5
    Oddly, last set felt strongest.
    Press: 170x5x3
    Could only manage 3 in each set - slept funny on the weekend and aggravated an old shoulder injury. Did 5 sets to get to the same number of total reps.
    Power Clean: Nope, omitted due to aforementioned shoulder injury.
    Kroc Rows: 40x3x18

  4. #134
    Join Date
    Nov 2012
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    Ontario, Canada
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    279

    Default October 9 Training Session

    Squat: 365x5,5,4
    Knees went bad at the bottom of the last rep. Instead of fighting to save it, set it on the pins.
    Bench Press: 240x5,4,4
    Bench Press setup at the gym is non-ideal. Pins are about a half-inch too high. So, got a lift off for these. Microloading once I get 240x3x5.
    Deadlift: 375x5
    No chalk, and nearly dropped the last one. 5lb increases from here.

    If I'm still hitting squats, but end up missing deadlifts, do I reset deadlifts only, or both squats and deadlifts? I feel like pushing the squats hard is probably having an effect on the deadlifts...

  5. #135
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    Nov 2012
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    Ontario, Canada
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    279

    Default

    Quote Originally Posted by allent View Post
    I say reset what you fail on. Crazy that you are squatting essentiall the same weight for three sets as you are pulling for one!
    Yeah, and no. I've always had big(er), strong(er) legs. Posted up in the programming forum for some input, and the consensus was that I probably need to post a form check for both squats and deads. I guess I'll do that, and see if it's a form issue. Filming in the commercial gym I'm working out in part time is a bit challenging, but I'll find a way...

  6. #136
    Join Date
    Nov 2012
    Location
    Ontario, Canada
    Posts
    279

    Default October 11 Training Session

    Squat: 365x5,4,4
    Press: 170x4,3,3
    Power Clean: 185x3x5
    The last set was a lot more arm work than it should have been. Need to clean these up.
    Kroc Rows: 40x3x19

  7. #137
    Join Date
    Nov 2012
    Location
    Ontario, Canada
    Posts
    279

    Default October 14 Training Session

    Squat: 365x3x5
    Bench Press: 240x4,3,4
    Tried benching in the rack since the gym wasn't busy. Couldn't get the pins just right (a bit low), and the safeties were all wrong (either way too low, or just a smidge too high). So, set the safeties low and only did reps I was sure of. Getting a lift-off/spot was better.
    Deadlift: 380x0, 365x5
    Fail at 380. Stripped off the small plates and did 5 at 365. Grr. Need to find a way to film these - I'm more and more confident that it's a form issue that's holding me back.

  8. #138
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    Nov 2012
    Location
    Ontario, Canada
    Posts
    279

    Default October 16 Training Session

    Squat: 370x4,3,4
    Press: 170x5,4,4
    That's three sessions without making 3x5, so time to reset. Going down to 155.
    Power Clean: 185x3x5
    Better than last time. Still not racking easily, but elbows are coming up better. May need to adjust grip width.
    Kroc Rows: 40x3x20

  9. #139
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    Nov 2012
    Location
    Ontario, Canada
    Posts
    279

    Default October 19 Training Session

    Squat: 370x5,4,3
    Bench Press: 240x4,4,4
    3 misses = reset. 215 next time, and work back up.
    Deadlift: 380x2, 375x3
    Second one got out in front and I had to fight it back. Poorer setup, I think. Once I'm able to get decent film of my deads, it's form-check time.

  10. #140
    Join Date
    Nov 2012
    Location
    Ontario, Canada
    Posts
    279

    Default October 21 Training Session

    starting strength coach development program
    Squat: 370x5,3,3
    Looks like everything hits a wall around the same time. I'll drop these down to 335 after October Ironfest
    Press: 155x3x5
    Power Clean: 185x3x5
    Still not terribly happy with these. A few more weeks, and if they don't click, I might have to learn to power snatch.
    Kroc Rows: 40x3x20

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