Week of 1/24

This was my 1 week.

Deadlift on Tuesday (felt good going in but I needed a day or so more after loading stones on Sunday)

405x5

455x3

535x1

525x2 (This was my weight but I wanted to go a lot heavier)

Barbell Rows

275x5 3 or 4 sets

some other stuff I don't remember

Bench and OHP

Bench

300x5

315x3

350x2

OHP with log

235x4

250x2 0r 3

tried 270 about 5 times, would have got it if I hadn't benched.

blast strap rows and some other things

Squat

350x5

405x3

450x4 pretty sure that's a rep PR

500x1 this was slow as hell but I wanted to do it, probably should have decided that before I did reps at 450.

Hyper, some rehab stuff and called it a week.

1/20 Bench and 1/21 Squat

Bench
Warmup
300x3
315x3
340x3

OHP
Axle
125x5
185x5

Pyramid Pull Ups and Push Ups
1 and 2 up to 5 and 10 and back down

Medicine ball throws
5 sets with burpees

Squat
Warmup
335x3
375x3
420x5 No spot, so I would say I'm good for a couple more reps if I knew I had someone there to save me should they be needed.

Leg Press (777)
3 sets sled plus 200

Reverse Hyper

Doesn't seem like a whole lot for two workouts but they were both pretty solid. I also squatted during my lunch hour so I was pressed for time.

1/19 Deadlift

Deadlift
Warmup
385x3
435x3
500x7 I'm pretty happy about this.

Deadlift from 2" Deficit
315x5 4 sets

Straight Leg Deadlift
85lb dumbbellsx10 2 sets

Hyper
2 sets of 10

I planned on doing a little bit more than this, but my lower back was still tight and a little sore from squatting and so I cut it a little short to let it recover more for Sunday.

1/13 Bench, 1/15 Squat

1/13 Bench at Jobe's

Bench

Warmup

275x5

315x5

335x5

Strict Press

125ishx5 2 sets

Log Press

180x5

180x4

Sledge Swings

16lb

4 sets of 10 each arm

Blast Strap Pushups

Started with 8 chains down to body weight. Didn't do very many reps.

Some curls.

1/15 Squat

Squat

Warmup

315x5

365x5

405x8

Front Squat

135x5

185x5x2

205x5

225x5

Leg Press

777 (7 full reps, 7 top half, 7 bottom half is one set)

200 plus whatever the sled weighs

3 sets

Straight Leg Dead

85lb dumbbells x 4 sets

Reverse Hyper

3 sets of 10

1/17

Pullups

5x3 BW

KB Swings with dumbbells

complex with 20, 35, 50, 75, 85, and 100 pounds

up and back down so 120 total swings

finished in 7:45.

Deload, a small rant, and some shoulders.

Last week I deloaded, so not much to say there. I probably took it a little bit too easy. I need to figure out why my motivation is lacking so much the last couple of months.

I also pissed myself off by being an idiot and drinking Saturday night and being hung over and not going to Jobe's Sunday.

Three things I need to change:
1. I need to make sure I am working to my potential. No more not feeling like it or thinking of other things I could do.
2. I need to start going above and beyond what is prescribed in 5/3/1 since that is what I'm using right now. The last couple months I have hit some decent numbers on the prescribed sets and reps, but I haven't done hardly anything for accessory work and haven't pushed myself enough on my last sets. I am mostly thinking I need to get more of the accessory work in.
3. I need to clean up my eating and start doing conditioning work. I don't think I eat bad. I think I eat too much at once for the most part. Sure my diet could use to be cleaned up, but I think I would be a lot better off just with smaller portions and spreading it out. As far as conditioning I am building myself a Prowler. I need to get a hold of a sledge and a tire. I need to start doing complexes more regularly. Most important of all though, I need to just shut the fuck up about what exercises I'm going to do and make sure I am just doing some sort of conditioning at least 3 days a week.

I also decided to start adding in power and hang cleans to my workouts.
1/6 Power Cleans
Worked up to 275, maybe did 2 reps
Hang Cleans
Dropped to 225x3
255x3
275x1
305x0, I would have been impressed with myself if I had hit this. I actually think I would have got it, but was a little fatigued from all the sets before.

1/10

Hang Cleans
worked up to 225x5 for 3 sets, varied my grip from narrow to very wide for the sets.

Strict Press
I had to clean these from the floor.
145x5
165x5
185x5
115x10 2 sets
115x5 was supposed to be 10
95x5
95x10 2 sets

I am not happy about how shitty my pressing strength is. This is one lift I need to hit very hard and try to get it up quick.

DB Rows
85x5 3 sets with Fat Gripz
85x10 3 sets without Fat Gripz

I did a few other things quick and called it a night.

The last couple of weeks.

Basically the highlights of the last 5/3/1 cycle I did were a 350 bench, 565 deadlift, and 445 squat which was super easy. I did all of these with no spot or lift off since I have been lifting by myself. I think I am good for at least another 20 pounds on deadlift and am sure I could squat over 500 raw.

January 2 was a strongman day, the first and only one this cycle as I was on vacation the other weeks.

Axle Clean and Press
worked up to 250 x1, then did a set of 250x4.

Axle Deadlift, DBL overhand
worked up to 330x1, this was the first time I had tried these. I really need to get myself an axle and maybe use these as an accessory lift some other day to work my grip since it limits the weight quite a bit. I have a feeling it would help my axle clean and press quite a bit too just getting it in my hands more.

Keg Clean and Press
150x4
200x2

Stones
230x1,1,1,1,1,2,3,10
This was another event I had never done. I liked it quite a bit but will definitely wear a shirt and get some forearm sleeves before I do it again.

Sledge Swings
20 each arm, 3 sets, maybe 4 but I'm pretty sure it was 3

Overall it was a pretty good day. I really wish I could make it more often for strongman days so I could get the feel for a lot of these things more.