caveman goes for 5/3/1 for 300/400/500

[caveman]

Monday 2/5/18
Bodyweight 201.7 (partial spike due to superbowl and partial due to 0 willpower. time to get on the wagon, it's not rocket science)

Squats - 320 for 8. Not bad. Started sucking wind at rep 7 instead of rep 4 like last time. Definitely had a few more in the tank, last rep was 0.38m/s, but the bar was slipping down my back.

Front squats - 185 for 8. Nothing crazy, just wanted to reintroduce this movement. Pretty easy.

Sumo - 335 for 8. Belted and strapped. No issues. Not easy, but not hard.

Paused sumo - 275 for 5. Paused just off the floor and then after the rep is finished, controlled back to the floor. No belt and DOH grip.

Pretty solid day, hopefully the start of some good momentum.

[caveman]

Not sure where the lost post went. Here is attempt #2.
Tuesday 2/6/18
Bodyweight 200.7

Bench - 230 for 8. Was supposed to load 235, whoops, I even checked the sheet before heading to the gym. Totally misread it.
Overhead press - 130 for 9. One more than called for.

No backoff work because my right shoulder/elbow were complaining.

Hammer curls - 20 for 20
Tricep rope - 70 for 30 and 20
40lb barbell - 12
Lat pulldowns - 105 for 12
Farmers walk - 65's around the gym.

[caveman]

Thursday 2/8/18
Bodyweight 201.7

Squats - 290 for 8, 8, and 8. No belt. Not too bad. Definitely winded after each set though.

Deadlifts - 350 for 8. Probably had one more in me.

Did one static hold at 315.

I was too whipped for any accessory work, and I got a late start so it was time to head back anyways.

[caveman]

Friday 2/9/18
Bodyweight 202.something (pizza and beer last night, I know...)

Bench - 210 for 8, 8, and 8. The last set was not a slam dunk. Probably just one more in the tank.

Overhead press - 115 for 8, 8, and 8. I'm always surprised on how much harder these get as the set progresses.

Hammer curls - 20 for 20.
Tricep rope - 75 for 30 and 20.
50lb barbell curls - 12
Lat pull downs - 120 for 12

Farmers walk - 65's around the gym. I was going to do 70's and chickened out. Although this wasn't easy, I probably could have managed the 70's. Though my forearms were definitely on fire after this.

Back extensions - 20.

Decent day, just punching the clock hoping that it's the right clock to be working on.

[caveman]

Monday 2/12/18
Bodyweight 202.5

Squats - 355 for 5. Killed these. Last rep was 0.37m/s.

Front squats - 225 for 5 and 5. These were very easy, but I'm still easing back into these so I don't feel too guilty about it.

Sumo deads - 375 for 6. These felt pretty good, though there wasn't much left in the tank.

Paused sumo deads - 285 for 5.

Good day. Just need to stretch a bit feeling a little tight...

[caveman]

Tuesday 2/13/18
Bodyweight 201.3

Bench - 255 for 5. Weird. Felt extremely heavy at lockout, but moved quickly off of chest. I'll take it. 5th rep was slow, but not grindy.
Back off bench - 185 for 12.

Overhead press - 145 for 5. Decided to repeat weight because I don't have microplates in the gym bag and wasn't feeling like 150 would have gone. Last one was a bit of a grinder.
Backoff press - 115 for 10 or 12. I can't remember.

Tricep rope - 80 for 30 and then 70 for 25
Hammer curls - 20 for 20
50lb barbell curls - 12
Lat pulldown - 105 for 12.
Farmers walk with 65's.
Static handstand hold.

[caveman]

Thursday 2/15/18
Bodyweight 203.9 (I have no idea, I was 200.7 yesterday).

Squats - 320 for 5, 5, and 5. These were kind of easy, but awkward at the same time. I couldn't find the groove.

Deadlifts - 375 for 6. These weren't easy, and I felt like I was squatting the weight up and when I tried to adjust on the fly I did not care for how that felt on my back so I switched back to what I was doing. I probably should get some video of these and see what's going on.

Paused deadlifts - 285 for 5. Just paused right of the floor and tried to use my hips to initiate the bar from the floor. Seemed OK, but most things are under 300 pounds. Oh well.

In general today was disappointing even though I hit all my reps or more. Just felt sluggish and slow today.

[caveman]

Friday 2/16/18
Bodyweight 201.2

Bench - 230 for 5, 5, and 8

Overhead press - 130 for 5, 5, and 6.

Tricep rope - 80 for 20 and 20
Hammer curls - 20 for 20
Lat pull down - 120 for 10
40 pound barbell curls for 5
50 pound barbell curls for 12
Static handstand hold
20 knee hangs with kip

Decent day. Had a stiff neck, which took some of the fun out of it, though it didn't seem to affect any of the lifts.

[caveman]

Monday 2/19/18
Bodyweight - didn't check this morning

Holiday so I lifted at home today.

Squat - 390 for 2. This was pretty much a max effort double.

Front squat - 275 for 3. Had more in the tank for these. At least 1, maybe 2.

Sumo - What a train wreck again. 395 got about an inch of the floor, then it was welded there. Then tried 365 and that didn't budge. Then finally did 315 for 5 and called it quits.

[caveman]

Tuesday 2/20/18
Bodyweight 202.9 (daughter's birthday and plenty more excuses)

Bench - 280 for 2. last rep was a real grinder, a 2RM PR nonetheless.
Backoff bench - 225 for an easy 8.

Overhead press - 155 for 4. I wanted 157.5, but I don't have microplates and my buddy can't find his, so I decided to try and do 155 again and either add a rep, or do it faster than last time so I could make a big jump to 160 next time. After the first two flew up easily, I decided to rep it out. The last one was an epic grind, which was fitting for an epic set.

Backoff press - 115 for 10.

Tricep rope - 80 for 20 and 20
Hammer curls - 20 for 20
40lb barbell curls - 5
60lb barbell curls - 10
Lat pulldowns - 112.5 for 12

I think I'm ready for a deload. I'm not sure how I want to implement it though.

Static handstand hold