Training Journal

[BKdoubleStacker]

That sucks bro...


Do you always try and lift heavy? And do you ever go through a shred cycle?

I am doing the 5/3/1 training program.

I train for strength even though I am weak , do not care about aesthetics.

[BKdoubleStacker]

Squat

225 x 5
275 x 3
315 x 3

DB SLDL

70s x 10
85s x 10 x 2
90s x 10

Standing abs w/ bands

15 x 4


Shoulder Rehab - External Rotations

10 x 12 x 4


Knee is feeling really good now

[BKdoubleStacker]

Press

145 x 5
165 x 3
185 x 3 PR

Incline DB press

70s x 10
85s x 10
90s x 8
50s x 10

Face pulls w/ band

15 x 4

[BKdoubleStacker]

deadlift

340 x 5
385 x 3
430 x 1
430 x 2

Close stance low box squat

135 x 10
185 x 8
225 x 8

Chin ups

6, 6, 4, 4


On my first set of 430 my headphones fell out so that completely threw me off. Got 2 the second attempt. Wanted to get 3 which I probably could've gotten on my first set.

Either way, I am going to attempt 1RM for bench and deadlift next week. I want to see if I can get 350 on bench and atleast 450 on deadlifts.

[Thumper 88]

Get that money bro!

Didn't you have trouble getting 315x3? I'm not dogging you, I only ask cause that's what I'm going for (don't think I can get it) though I think I'm close but there's no way I could hit 350... Unless you got some raw 1 rep power.

[BKdoubleStacker]

Get that money bro!

Didn't you have trouble getting 315x3? I'm not dogging you, I only ask cause that's what I'm going for (don't think I can get it) though I think I'm close but there's no way I could hit 350... Unless you got some raw 1 rep power.

Only reason I am attempting it is because it was a goal of mine earlier this year to do it by new years.

Im going to try 340 first, and if I am feeling good enough Ill jump up 10 lbs and try 350

When I did 335 a few weeks back, I felt like I had more left in the tank, and that was right after doing 330 which was also a PR.

[Thumper 88]

Very nice. Get some good sleep and eat! You got this!

[BKdoubleStacker]

Very nice. Get some good sleep and eat! You got this!

thank you sir

[BKdoubleStacker]

bench

255 x 5
285 x 3
320 x 2

Close grip bench w/ monster mini bands

135 x 10
185 x 8
225 x 5

One arm DB rows

100 x 8
110 x 8 x 3


good benching. Missed the 3rd rep on 320 about halfway. Im confident I can get atleast 340 next week.

[BKdoubleStacker]

squat

265 x 5
300 x 3
335 x 2

DB SLDL

70s x 10
90s x 10
105s x 10 PR
105s x 6

Standing abs w/ bands

15 x 4

External rotations

10 x 12 x 4


Making good progress on wide stance squatting...hips and groin were feeling stiffer than usual

[FlakeyFool]

Hip belted squats have helped with my hips. Theyre a really nice accessory exercise if your gym has it

[BKdoubleStacker]

Hip belted squats have helped with my hips. Theyre a really nice accessory exercise if your gym has it

unfortunately no

My depth and flexibility has been getting better. I still feel quite awkward at the bottom, I go very slow on my heavier sets and pause at the bottom because I feel really stretched. I hope I can start getting more flexible so I can squat a little faster to get the stretch reflex out the hole

[BKdoubleStacker]

Bench

275 x 1
305 x 3
340 x 1 PR
350 x 1 PR

deadlift

315 x 3
385 x 1
425 x 1
455 x 1


Super stoked that I got 350...ive basically added 25 lbs to my bench the last 6 months...Considering my max hasnt budged in over a year, that is a ton of weight.

I got both PR's with no unrack, but I strained my lower back a bit on the 350 set, dont know how since my butt and feet stayed on the floor.

I would really like to bring up my deadlift, as I have never been able to get back to my best single at 475 when I weighed i think 185-190 which is less than what i weigh now

[Thumper 88]

Good job bro.

[BKdoubleStacker]

Good job bro.

thank you