Fernando's training log 5/3/1 FSL after baby born

[Famendoza1981]

SBS Hypertrophy week 2 day 1

Morning BW 194.0 lbs

Squat (lbs)
- 280 x1
- 225 x9;9;9;13 (+2)

Close grip bench press (lbs)
- 65 x11;11;11;30 (+17)

Romanian deadlift (lbs)
- 130 x11;11;11;25 (+12)

Batwings (lbs)
- 30 x20;20;20

Notes:
- I’m continuing to exceed targets in all day 1 lifts. Squats were tough, the other two I crushed
- I beat my previous rep max for the RDL from last week
- Leg day is high rep day so far
- Guess my close grip bench is untapped territory. I like high reps either way.

[Famendoza1981]

SBS hypertrophy week 2 day 2

Morning BW 195.3

Bench press (lbs)
- 200 x1
- 160 x9;9;9;11 (+0)

Press (lbs)
- 130 x1
- 105 x9;9;9;7 (-4)

Front squats (lbs)
- 155 x11;11;11;16 (+3)

Pull-ups
- BW x7;7;7;7

Notes:
- Looks like upper body endurance is still low compared to lower body
- Front squats are still exceeding rep out targets. Didn’t need tape for my thumbs this time
- More consistent in reps for banded pull-ups

[Famendoza1981]

SBS Hypertrophy week 2 day 3

Block pulls (lbs)
- 345 x1
- 280 x9;9;9;13 (+2)

Incline press (lbs)
- 90 x11;11;11;17 (+4)

Good morning (lbs)
- 60 x11;11;11;30 (+17)

Push press (lbs)
- 105 x11;11;11;16 (+3)

Dumbbell rows (lbs)
- 30 x20;20;20;20

Notes:
- today was a great performance day. All lifts exceeded their targets.
- I finally got the push press and incline press moving past their targets
- Still crushing lower body lifts, hopefully I can keep it up
- For good mornings I’ve been trying to bend down with more range in motion

[Famendoza1981]

SBS Hypertrophy week 3 day 1

Morning BW 195 lbs

Squats (lbs)
- 285 x1
- 235 x8
- 240 x8;8;12 (+2)
- 240 x8 *

Close grip bench press (lbs)
- 70 x10;10;10;30 (+18)

Romanian deadlift (lbs)
- 135 x10;10;10;25 (+13)

Bat wings (lbs)
- 30 x20;20;20

Notes:
- Another great day 1 performance. Every lift exceeded targets
- The squats were tough but totally doable and beatable. I did an extra set because I didn’t realize the heavy single recalculated my working weight from 235 to 240 lbs. I’m OCD about matching the workload, even if only the first set was off by 5 lbs
- Still crushing both close grip and RDL. How long I can keep this up? I don’t know.

[Famendoza1981]

SBS Hypertrophy week 3 day 2

Morning BW 195 lbs

Bench press (lbs)
- 200 x1
- 165 x8;8;8;10 (+0)

Press (lbs)
- 125 x1
- 105 x8;8;8;9 (-1)

Front squat (lbs)
- 160 x10;10;10;16 (+4)

Pull-ups
- BW x7;7;7;7

Fast Batwing rows
- 30 x20;20;20;20

Notes:
- Another day 2 were upper body rep-out sets are underwhelming. I’ll let the spreadsheet down regulate me.
- At least I made target reps for bench press
- Front squats rep out still going strong, crushing targets

[Famendoza1981]

SBS Hypertrophy week 3 day 3

Morning BW 195 lbs

Block pulls (lbs)
- 350 x1
- 290 x8;8;8;12 (+2)

Incline press (lbs)
- 95 x10;10;10;15 (+3)

Good morning (lbs)
- 65 x10;10;10;30 (+18)

Push press (lbs)
- 110 x10;10;10;14 (+2)

Dumbbell rows (lbs)
- 30 x20;20;20;20

Notes:
- All lifts exceeded rep targets
- block pulls felt faster when I chose to use harsh breath outs as opposed to holding breath, which was my previous technique
- Still trying to find a nice push press rack position that doesn’t go sloppy on me. Sloppy ends up dinging my collarbone

[Famendoza1981]

SBS Hypertrophy week 4 day 1

Morning BW 193.3 lbs

Squat (lbs)
- 290 x1
- 235 x9;9;9;13 (+2)

Close grip bench press (lbs)
- 70 x11;11;11;30 (+17)

Romanian deadlift (lbs)
- 135 x11;11;11;25 (+12)

Bat wings (lbs)
- 30 x20;20;20;20

Notes:
- still exceeding all targets in day 1.
- Squat weight was adjusted upwards with my RPE 8 single. Still exceeded the rep target.
- Still no end to crushing rep targets for close grip and RDLs. I reduced rest times for both lifts and still met my previous rep PRs.

[Famendoza1981]

SBS Hypertrophy week 4 day 2

Morning BW 195.7 lbs

Bench press (lbs)
- 200 x1
- 160 x9;9;9;10 (-1)

Press (lbs)
- 125 x1
- 100 x9;9;9;10 (-1)

Front squats (lbs)
- 160 x11;11;11;17 (+4)

Banded pull-ups
- BW x7;7;7;7

Notes:
- still coming short of rep targets for bench press and press. Upper body is still low on endurance for reps on the last rep out set
- Bench rep out set performance slipped back, last time I was able to do 11 reps.
- The rep out set for Press is slowly improving as the training max comes down
- Front squats got a burst of energy on the rep out set.
- Banded pull-ups felt tough on the last set

[Famendoza1981]

SBS Hypertrophy week 4 day 3

Morning BW 194.3 lbs

Block pulls (lbs)
- 355 x1
- 285 x9;9;9;13 (+2)

Incline press (lbs)
- 95 x11;11;11;20 (+7)

Good morning (lbs)
- 65 x11;11;11;30 (+17)

Push press (lbs)
- 105 x11;11;11;15 (+2)

Dumbbell rows (lbs)
- 30 x20;20;20;20

Notes:
- For all lifts I exceeded the rep targets
- My performance in incline got a sudden unexpected boost for the AMRAP set
- I cut down the rest time for good mornings to 30s, 1m, 1m30s and still managed to crush my targets
- Push press felt better on my collarbone
- Taking a break till Monday

[Famendoza1981]

SBS Hypertrophy week 5 day 1

Morning BW 195.5 lbs

Squat (lbs)
- 295 x1
- 245 x8;8;8;13 (+3)

Close grip bench press (lbs)
- 75 x10;10;10;30 (+18)

Romanian deadlift (lbs)
- 145 x10;10;10;30 (+18)

Batwings (lbs)
- 30 x20;20;20;20

Notes:
- did this workout after a 3 day camping trip. My first camping trip and the first time I grilled stuff on a barbecue for camping. Also the first time I cooked s’mores and hotdogs over a fire pit
- Totally had disrupted sleep during camping because of frog croaking. And this morning sleep was choppy, so 10% of my mind was gonna clock this workout in
- In spite of the above, this is one of my best performing workouts
- I was able to get a +3 for a squat for the first time in a few weeks. This is even with keeping my normal big lift rest times as 2m;2.5m;3m
- Both auxiliary lifts rep targets were crushed. I capped rest times for close grip at 30s;1m;1.5m and for RDL at 1m;1.5m;2m and still crushed both
- Maybe I underestimated how much rest I got, it was 4 days without barbell training but with a lot of walking and setting up tents (also a first) and even a day at Canada’s wonderland after leaving the campsite.

[Famendoza1981]

SBS Hypertrophy week 5 day 2

Morning BW 194.5 lbs

Finally exceeded my target reps for the press!

Bench press (lbs)
- 195 x1
- 165 x8;8;8;9 (-1)

Press (lbs)
- 125 x1
- 105 x8;8;8;11 (+1)

Front squat (lbs)
- 170 x10;10;10;15 (+3)

Banded pull-ups
- BW x8;8;8;8

Notes:
- I finally exceeded the rep target for the standing press!!! I made a change to the press technique, basically used the thumbs over grip, with a slightly wider grip (5mm away from start of knurling). I felt I could push more weight with this for the standing press
- The bench press still fell short of the target reps.
- Front squats steadily exceeding rep targets this week again! Yah!
- Added another rep for the banded pull-ups

[Famendoza1981]

SBS hypertrophy week 5 day 3

Morning BW 195 lbs

Block pulls (lbs)
- 360 x1
- 300 x8;8;8;13 (+3)

Incline bench press (lbs)
- 100 x10;10;10;16 (+4)

Good morning (lbs)
- 65 x10;10;10;30 (+18)

Push press (lbs)
- 110 x10;10;10;13 (+1)

Dumbbell rows (lbs)
- 30 x20;20;20;20

Notes:
- beat the rep targets for all my lifts.
- All lifts fast, even block pulls
- Push press technique getting better, I can cock my wrist back on my right arm, which strangely means I can rerack the bar without my collarbone getting dinged badly
- Still crushing rep targets for the good morning

[Famendoza1981]

SBS Hypertrophy week 6 day 1

Morning BW 194.0 lbs

Squat (lbs)
- 300 x1
- 260 x7;7;7;8 (-1)

Close grip bench press (lbs)
- 80 x9;9;9;20 (+9)

Romanian deadlift (lbs)
- 155 x9;9;9;20 (+9)

Notes:
- first time I failed meeting a rep target for the squat. Felt slow, maybe I could have moved it, but it was slow. I also didn’t feel mentally prepared for slow weights. A lot of work stuff was on my mind
- Still crushed the rep targets for close grip and RDL deadlift
- I suspect rep targets will be harder to beat this week
- I also felt the squat was just too heavy for the rep target. Max squat is 340 lbs. A squat of 260 lbs is 76% of my max. I preceded the last set AMRAP with 3 sets of 7 reps at 260 lbs, so it was going to be a major challenge.

[Famendoza1981]

SBS Hypertrophy week 6 day 2

Morning BW 193.4 lbs

Finally beat a bench press rep target! And first time all lifts on day 2 beat their rep targets

Bench press (lbs)
- 190 x1
- 165 x7;7;7;11 (+2)

Press (lbs)
- 125 x1
- 110 x7;7;7;10 (+1)

Front squat (lbs)
- 175 x9;9;9;15 (+4)

Banded pull-ups
BW x8;8;8;8

Notes:
- the first time Ever that day 2 has exceeded in all lifts, not just front squats
- Finally beat a rep target for Bench press!!! Of course this happened as a result of lowering the training max the previous 5 weeks, but still!
- Beat the press rep target for the second week in a row
- Front squat reps were amazing. I’m surprised back squats died but front squats thrived, but maybe I’ve underestimated the training max for front squats. Or maybe I have good endurance and my reps will fall off a cliff once I get close to my max?

[Famendoza1981]

SBS Hypertrophy week 6 day 3

Morning BW 196.7 lbs

Block pull (lbs)
- 365 x1
- 315 x7;7;7;9 (+0)

Incline press (lbs)
- 105 x9;9;9;15 (+4)

Good morning (lbs)
- 70 x9;9;9;20 (+9)

Push press (lbs)
- 115 x9;9;9;13 (+2)

Dumbbell rows (lbs)
- 30 x20;20;20;20

Notes:
- First day we’re I exceeded 195 lbs
- All lifts met or exceeded their targets
- First time I only met the rep target for block pulls
- For push press finally found a cue that helped prevent pounding on my right collarbone. Stretch my neck away from my chest while lowering the barbell, and benched knees when barbell lands in my chest
- next week is break week

[Famendoza1981]

SBS hypertrophy week 7 day 1

Morning BW 192.9 lbs
Deload week

Squat (lbs)
- 195 x5;5;5;5

Romanian deadlift (lbs)
- 120 x5;5;5;5

Close grip bench press (lbs)
- 60 x5;5;5;5

Notes:
- it’s my first deload week in the program. Two more at week 14 and week 21
- Workout went fast, especially the auxiliary lifts
- I could breathe during the squats so I was able to do them without sweating much

[Famendoza1981]

SBS hypertrophy week 7 day 2

Morning BW 193.9 lbs

Deload week

Bench press (lbs)
- 130 x5;5;5;5

Press (lbs)
- 85 x5;5;5;5

Front squats (lbs)
- 135 x5;5;5;5

Notes:
- Another quick and easy workout
- Auxiliary was crazy easy

[Famendoza1981]

SBS Hypertrophy week 7 day 3

Deload week

Morning BW 193.5 lbs

Block pull (lbs)
- 245 x5;5;5;5

Incline press (lbs)
- 80 x5;5;5;5

Good morning (lbs)
- 55 x5;5;5;5

Push press (lbs)
- 90 x5;5;5;5

Notes:
- another fast workout
- All auxiliary lifts were easy and needed only a few breaths break
- Deload lifts finished, now a bit of rest before starting the second block

[Famendoza1981]

SBS Hypertrophy week 8 day 1

Morning BW 192.1 lbs

Squats (lbs)
- 295 x1
- 240 x9;9;9;6 (-5)

Close grip bench press (lbs)
- 75 x11;11;11;20 (+7)

Romanian deadlift (lbs)
- 150 x11;11;11;20 (+7)

Batwings (lbs)
- 30 x20;20;20;20

Notes:
- Just coming off a deload
- The squat performance was off. This was the first time doing 240 for sets of 9, but the AMRAP failure was likely just me not mentally wanting to be there
- The other lifts were exceeded with a large margin as usual.
- Mentally I felt like not being in the gym after the squat workout
- I think based on the squat performance and the higher percentages for this block (week 8 to week 14) I’ll increase the rest times for the main lifts. For all main lifts the times will be 3min (after 1st set), 3min30 secs (after 2nd set) and 4 mins (before the AMRAP)

[Famendoza1981]

SBS hypertrophy week 8 day 2

Morning BW 193.8 lbs

Bench press (lbs)
- 190 x1
- 155 x9;9;9;13 (+2)

Press (lbs)
- 125 x1
- 100 x9;9;9;13 (+2)

Front squat (lbs)
- 165 x11;11;11;17 (+4)

Banded pull-ups
BW x8;5;5;4

Notes:
- used new rest times of 3 min , 3:30 and 4 min before 2nd 3rd and last set respectively
- Got great results on bench and press, exceeded the rep targets
- Front squat also used those rest times and got good results
- I’ll stick with these rest times for squat, bench, press , block pull and front squat and push press