5/3/1 Log: Cycle 1. Week 2. Pause Squats

Defranco hip mobility

Pause Squats -
BarX10
105X5
135X3
175X3
200X3
225X3

Deadlift -
135X5
215X5
250X5
280X3

GHR - 5 sets of 15

Hammer swings - 15 seconds on, 45 off; 20 minutes. 15-17 swings per round.

Weird session owing, almost surely, to all the holiday drinking the night before.  I think my form was loose on the squats as my low-back started feeling really worked, and I had a hard time holding my pause.  We'll see how it goes again this weekend.

5/3/1 Log: Cycle 1. Week 1. Off-Day Training

Saturday:

45 minutes fasted steady-state in the morning

Sunday:

Band work - pull-aparts, OH extensions, one-arm curls; 5 sets of each for 15-20 reps

5/3/1 Log: Cycle 1. Week 1. Incline Press

Defranco Shoulder Mobility

Incline -
BarX15
85X5
105X5
120X5
135X5

DB Rows -
45X15
50X10
55X20

Standing Leg Curls - 3 sets of 10-20

Farmers Carries - 25 minutes
Handles (120 lbs.) X1 trip down and back
160X1
200X1X5; 60 second rests
160X1X8; 45 second rests
120X1X5; 30 second rests

Incline bench was a little heavier than I expected.  Not having done it in over a year, I thought I would try 80% of my bench as my training max, similar to what I'm doing with Pause Squats, and similar to Pause Squats the weight is probably heavier than it should be.  I'm going to try and get through the first cycle just getting at least the required reps if possible.  If training is generally going well and not interfering with my rehearsal process, I will drop the training max and continue with the 2nd 3-week cycle.  Again similar to the plan for the Pause Squats.

5/3/1 Log: Cycle 1. Week 1. Pause Squats

Defranco Hip Mobility

Pause Squats -
BarX5
105X5
135X5
160X5
185X5
210X5

Front Squats - 135X5X5

RDL -
135X5
155X5
175X5
195X5
215X5

Hammer Swings - 15 seconds AFAP, 45 second rest; 15 minutes

Wow Pause Squats.  Paul Carter once said not to go above 5 reps with these because they are so taxing, and I definitely see what he was talking about.  I used 80% of my regular squat max for my training max here, and I don't know if I could have gotten much more than 5 reps on my top set if I'd tried, but frankly all the work sets felt hard.  I dropped a line to Carter about this to see if he thinks that's normal, or if I should drop the training max even more.  He said I should leave it for this cycle, and drop it in the future if necessary.  After the top set of 5, my heart was pounding like it did after my set of 20 at the end of my last cycle.  Crazy.

UB: Reps - Review

I've finished the 6-week rep strength block from Paul Carter's Ultimate Beastdom - How to get What Constitutes Strong (WCS).

This cycle called for lifting 3 times a week (I just went every other day, or 7 times in two weeks) with 1 hard conditioning session and the option to mix in some steady-state.  After consulting with Carter, I made a change to the original programming.  Instead of doing Deadlift high-rep work, I did maintenance deadlifts, and worked on my rowing strength with high-rep T-Bar work.

Here are my results for the cycle:
Squat - Several Rep PR's, projected increase to 1RM (15 lbs.).
Deadlift - Several Rep PR's, increased 1RM (15 lbs.).  All PR's were on the last day of the cycle.
T-Bar Rows - Several Rep PR's, increased 20RM (20+lbs.)
Bench - Several Rep PR'S, projected increase to 1RM (5 lbs.).

For Conditioning, I mostly did Prowler pushing on the weekend, with one session of sledge-hammer swings.  I did fasted steady-state in the mornings at least one weekend day a week, and often both Saturday and Sunday.

It's amazing what can happen in 6 weeks.

High rep Squatting is a whole other animal from anything I've done before.  On this movement, more than any of the others, Paul's "Over Warm-Up" technique of working up to a heavy-ish single and then backing off to your repping weight seemed to pay the most dividends.  I actually set a 1 Rep PR because my max last increased on the UB Strength 5X5 cycle, so the 90%X1 on the last week was with a weight I'd never actually had on my back.  On my last week, I took my previous projected 15 RM to 20 actual Reps.  I won't say those 20 Reps were easy, but at no point in the set did I doubt I would hit them.  I probably enjoyed squatting during this cycle more than I've ever enjoyed it since I started squatting a year ago.  AND it makes me excited to go back to heavier squat work, and see what that's like now.

I really, really love Deadlifting, and have always hated T-Bar Rows, so this cycle was a bit difficult for me because I constantly had to resist the urge to pull more and/or heavier deads instead of doing bare-minimum maintenance.  It helped that I went with unsupported T-Bars rows.  I just hate the chest-supported kind because it seems really hard to breathe, and fighting for breath always interferes with my attempts to push the reps.  I already mentioned that doing rows here was a modification to the program.  I made one additional modification in that instead of working up to a waved, heavy single, I waved a top triple before backing off to my work-sets.  This just made more sense for me because it allowed me to keep my form stricter without trying to pull a heavy-ass single on a movement I am/was not very good at yet.

Because I haven't done these kind of rows a lot, I made progress VERY quickly.  I twice hit 20+reps with my work weight, and had to increase it for the following sessions.  By the end of the cycle, I'd increased my work weight by 30 lbs., and was still able to take that final work weight for 15 strict reps.  I think this process has allowed me to fall a bit in love with rowing, and I will work on some DB rows for my next cycle, and then attempt to transition into strict BB/Pendlay rows.  Basically, I've given Chin-ups a lot of attention in the past, and I now see no reason why rowing shouldn't get an equal amount of my time.  Especially because...

...my Deadlift went up on this program.  On the final session of the cycle, I felt really awesome walking into the gym.  My top deadlift the week before had a been a ridiculously easy 1 Rep PR (remember, I'd been doing 5X5 and 531 for strength previously, so almost no heavy singles).  Not only did I feel great, but I wanted to know how much the rowing had helped my Pull, and didn't see any reason to have a separate testing day or start a new program/cycle without finding out the State of my Pull.  So I was supposed to pull 315 for a single (and a 1 Rep PR).  I decided I would pull it for a double, and I easily did.  I added 10 lbs. and pulled another single.  I added another 10 lbs. and pulled a difficult single.  I added another 10 lbs. and failed at lock-out.  I took a long rest, tried it again, and failed below the knees.  Okay.  So I had to settle for a new 1 and 2 Rep PR's, and a demonstrated increase to my 1RM.  Woe is me.

Benching was a mixed bag for me on this.  I really shouldn't say that because I hit Rep PR's, and twice hit projected increases to my 1RM.  That is success.  However, the last two sessions were real grinders, and the final session was a failure.  Shit happens, and it was probably just a bad day.  Also, bench doesn't mean as much to me as Squats and Deads so I'm not tore up about it.

An additional wrinkle that probably impacted my bench (although I don't know why it didn't effect my squat) was my diet on this program.  I'm not a diet guy, but I took some direction from Carter's Shake Diet, and had a MRS for breakfast every day, and one more either after a training session, or often as my lunch on non-training week-days.  I'd have one helping of whatever I wanted for dinner, and try not to eat anything late in the evening.  I also mostly switched from beer to bourbon when having drinks.  Again, I'm not a diet guy, so I don't hop on a scale very often, and then it's usually at the gym when I've got at least one meal in me.  Thus I can't speak to weight change, but I've certainly trimmed up quite a bit around my mid-section.  A loss in weight is classically accompanied by a decrease in bench performance, so I'm not very surprised to crap out on bench at the end of the cycle. 

I learned a great deal about myself as a lifter on this cycle, and there's a lot to carry with me into future training set-ups.  I still plan on basing the majority of my training for the foreseeable future around 531 for the main lifts, however nothing I did on this program is incompatible with that.  I've mentioned this before, but as an example, to take this program and adapt it to 531, I would simply hit the target reps on a 531 movement, and then back the weight off to attempt to increase strength in a higher rep range.  Not entirely dissimilar from Wendler's own Boring But Big template. 

UB: Reps Week 6. Bench

Defranco Shoulder mobility

Bench -
BarX15
65X10
105X6
135X3
190XFAIL
135X12

OH Extensions - 45X15, 15, 15, 12, 12

Cable Upright Rows, V-Grip - 4 sets of 12

-10% session big-time.  Sucks to end the program this way.  All the bench sets felt heavy, and I knew I was in trouble about half way through.  I had trouble getting 190 out of the rack, and had to try it twice before I got it out.  It didn't even really come off my chest.  I had to roll it down my body and onto the bench while I scooted out from under it.  Then 135 was brutal approaching 10 reps.  A complete disaster of a bench session.  The only consolation is that I don't care about bench nearly as much as Squat and Deads, and those were great on the program.  And I did set PR's the last two week's on bench, so the cycle wasn't a waste, just the last session.

UB: Reps Week 6. Back

Defranco - Rollovers, piriformis and lat stretches

Deadlift -
135X5X2
225X3X2
315X2
325X1
335X1
345X FAIL X2

T-Bar Rows -
BarX30
30X10
50X6
100X3
90X15

Standing Abs - 5 sets of 12

God.  Damn.  I love deadlifting.  Last Back session of the program.  Last October I failed to even budge 315, and today I was programmed to pull 315X1 and then move on to rows.  Last week's 305X1 felt so stupid easy that I came into the gym planning to pull 315X2. 

Easy Double

I did that, and the gym owner was walking by and I told him I just pulled 315 for the first time and for a double.  "Was it easy?"  "It was awesome"  "Then go up."  I threw on 10 lbs. and it went up.  I threw on another 10 lbs. for 335, which put me at my projected max after the 315X2.  I went and managed to salvage up some chalk dust out of one of the chalk stands (first time I ever used chalk), and pulled it too lock-out.  It was slow and required much grunting.  I threw another 10 lbs. on, chalked up, and failed just below lockout.  I took a 2+ minute rest, chalked up again, and failed just below the knee.  Done.

So 3 PR's and a confirmed new 1RM.  I was ecstatic about all that, until I failed to pull the 345.  Then I was pissed, and had to slowly talk myself into being happy again.  I had to use chalk for the first time because my grip was feeling NOT strong, however I still used a basic double-overhand grip on all sets.

If I'd made the 345, I was going to give myself permission to skip the row, but I didn't so I went right ahead and set a PR there as well with 90X15.  Going into that set, I thought that if I didn't make 20, I'd keep doing sets until I got 30+, but after the set of 15 I knew I was done lifting anything with my back for the day.

Just enough left in the tank for 5 sets of standing cable crunches.  Then I treated to myself to a big bowl of rice and sashimi.

UB: Reps Week 6. Squats

Defranco Hip Mobility

Squats -
BarX20
95X10
155X6
195X3
275X1
195X20

Leg Curls - 5 sets of 15; 10 partials at the end of the last set

V-Ups - 3X10

Prowler Pushes; High-Handles down and back - 90 lbs., 15 pushes, 15 minutes

275X1 is a Rep PR, 195X20 is a Rep PR, increase to projected max, and my target for the cycle.  Left me sweating hard, and with my heart pounding like crazy.  Great session, great cycle for squatting.  Don't know what else to say.

UB: Reps Week 5. Bench

Defranco Shoulder Mobility

Bench -
BarX20
65X10
105X6
135X3
180X1
135X16, 2, 2, 2, 2, 3, 3 (30 total reps)

Standing OH Extensions - 55X12, 45X12, 12, 12, 15

Cable, Neutral Grip Upright Rows - 3X10

Strange bench session.  135X16 is a Rep PR and an increase to my projected 1RM.  So yay, BUT that 16th rep was so goddamn hard I only locked it out as it traveled back into the J-hooks.  Then on that last set of two, I didn't set my feet far enough back and my heels came all the way to the floor on the presses.  The result?  MORE STABILITY AND A STRONGER PRESS.  This led to being able to close out the bench with two sets of triples.  So, I guess, this was a really awesome session because of the big PR and the improvement to my form, but it felt crappy at the time that I could barely even get 16 reps on my first set.

I should note that the 180 felt pretty easy, which was comforting.

UB: Reps Week 5. Back

Defranco - Rollovers, piriformis and lat stretches

Deadlift -
135X5X2
225X3X2
305X1

T-Bar Rows -
BarX30
30X10
50X6
80X3
75X22, 8

Standing Abs - 5 sets of 10-12

I love deadlifting.  305X1 was an easy 1 Rep PR.  I actually got unbalanced on the way up, and the bar wobbled down on the left-hand side, but I had no difficulty locking out.  Can't wait for my first 3-plate pull next week.

I also hit 20 reps with 75 easily on the T-Bar and will up the weight to 100 for the final week.  I might not be able to clear 10 reps with that weight, but I don't care.  I'll just do as many set as it takes to get 30 like it was any other day of the cycle.  No finish lines.

Got 5 sets of abs in, but it was tough.  Normally I'd be inclined to take a session or two off for recovery, but I may try a different movement, or even a light circuit just to stay in the habit of doing ab work.

UB: Reps Week 5. Squats

Defranco hip mobility

Squats -
BarX20
95X10
155X6
195X3
265X1
195X18, 6, 6 (30 total reps)

Hamstring curls - 5 sets of 10-15

Standing Abs - 4 sets of 8-15

Awesome squat session.  195X18 is a Rep PR, and a projected increase to my 1RM.  Also, 24 combined reps on the first two work-sets is a cycle best, and getting 30 reps in 3 sets ties my cycle best.  20+ reps is in the bag next week.  I hope to use a power rack, but it was f'ing busy as hell in the gym today.  I'm scheduled to squat again on Sunday, though, so it likely won't be as packed.

Weekend Training

I didn't get to the gym over the weekend.  I was supposed to Squat and push the sled on Sunday, but the gym hours did not line up well with other things I need to accomplish so I pushed it to today (Monday).  However, I did get some work in over the weekend:

Saturday:
Fasted Cardio - 45 minute walk first thing in the morning
Band Pull-aparts - 4 sets of 20
Band one-arm, cross-body curls- 4 sets of 15-20

Sunday:
Fasted Cardio - 45 minute walk first thing in the morning
Light Intervals - Alternating brisk jogging/walking every 30 seconds; 15 minutes
Band Kneeling OH extensions - 4 sets of 15

UB: Reps Week 4. Bench

Defranco Shoulder Mobility

Bench -
BarX20
65X10
105X6
135X3
170X1
135X15, 5, 3, 3, 3, 2 (31 total reps)

Lat Pull-Downs - 5 sets of 8-10

Hammer & Tire - 4 rounds of 20 swings "per arm" with 30-60 second rests; 10 minutes

Accomplished what I wanted on bench here.  135X15 is a Rep PR.  20 combined reps for my first two sets is a best for the cycle, and getting 30+ in only 6 sets is also a best for the cycle.  Jefit says 135X15 is an increase to my projected 1RM, but the formula I use says it only matches my 1RM.  Still, pretty OK with that.

Now I have to consider what I want to do next week.  Last week, I backed off the first work-set to try and get more reps on the following sets, and get my 30+ in fewer total sets.  That worked somewhat, but then I came back this week and did great, and some of the credit should go to what I did last week.  I have two bench sessions left.  I'm considering backing off the first set again next week and seeing if I can get 30+ in even fewer sets, and then trying to blast out the last week and try to get 20 reps on my work-set (with a spotter, lol).  It may be a game time decision based on how the first work-set is feeling next week.

UB: Reps Week 4. Back

Defranco - Rollovers, piriformis stretch, lat stretch

Deadlift -
135X5X2
135X10
225X3X2
295X2

T-Bar Rows (unsupported) -
BarX30
30X10
50X6
80X3
75X17, 13, 5 (35 total reps)

Standing Abs -5X10-15

295X2 is a Rep PR on the Deadlift.  Back in October, 295 tested as my true max.  This was pretty easy, and that feels awesome.  However, my grip felt a little shaky on the 2nd rep.  Bears keeping in mind.

Upped the work-weight on the rows to 75.  My target for this session was 15 reps on the first set, which would project to an increased 1RM.  I hit that and clearly had more so I kept going, however the 17th rep was difficult to touch on.  Nevertheless, I was jazzed and determined to reach my 30 rep total on the 2nd set, which I did, but again the last couple reps were hard.  I decided to throw in one more set just for the extra work.  Also, because my grip was shaky at the end of the Deadlifts, I didn't use straps on my first work-set here, and only pulled them on to make sure I got to 13 on the 2nd set.

I like my chances for hitting 20 in one set next week, and then upping the work-weight again for the final week of the program.  Also, I'm feeling significantly more comfortable with this movement than I ever did before.  I think it's time to start seriously doing some Pendlay's now.  I'm probably going on a 2-day split following this because of my schedule, but when that opens up again, I'm considering keeping bench on the back-burner and focusing on BB Rowing.

I also contracted my abs against resistance whilst in a standing position.  Repeatedly.

UB: Reps Week 4. Squats

Defranco Mobility

Squat -
BarX20
90X10
155X6
195X3
255X1
195X15, 7, 8 (30 total reps)

GHR - 5X10

Prowler High-Lows - 13 trips; 15 minutes

Great session.  195X15 is a rep PR, 15 and 7 for 22 reps between my first two work-sets is a best for the cycle, and getting 30 reps in 3 sets ties my best for the cycle.  And everything felt good.  I actually could have maybe gotten more reps on my first work-set, but I really wanted to beat 20 reps on my 2nd set, so I saved it.  Mental fist pumps after these squats.