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

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Famendoza1981
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Re: Fernando's training log

#121

Post by Famendoza1981 » Sun Sep 18, 2022 3:25 pm

SBS hypertrophy week 13 day 3

Morning BW 195.6 lbs

All weights in lbs

Block pulls
- 370 x1
- 330 x6;6;6;10 (+2)

Push press
- 130 x8;8;8;12 (+2)

Good morning
- 90 x8;8;8;15 (+5)

Incline bench press
- 125 x8;8;8;12 (+2)

Dumbbell rows
- 30 x20;20;20;20

Notes:
- exceeded all my lift rep targets today
- I widened my grip on the block pulls and it felt better to pull and push from the legs. I didn’t hate block pulls after this change, and may even push harder
- Push press felt great, incline is slowing down
- Changed my stance to a closer heel touching stance for good mornings. It felt way better on my hips this way.
- Deload week next week. Just about time for it.

Famendoza1981
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Re: Fernando's training log

#122

Post by Famendoza1981 » Tue Sep 20, 2022 7:52 am

Fighter pull-ups day 6 and day 7

Day 6 (Sunday) was a break day. No pull-ups

Day 7 (Monday yesterday)
6;5;4;3;2

Famendoza1981
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Re: Fernando's training log

#123

Post by Famendoza1981 » Tue Sep 20, 2022 4:37 pm

Fighter pull-ups day 8
6;5;4;3;3

Famendoza1981
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Re: Fernando's training log

#124

Post by Famendoza1981 » Tue Sep 20, 2022 4:40 pm

SBS hypertrophy week 14 day 1

Deload week

All weights in lbs

Squat
- 200 x5;5;5;5

Romanian deadlift
- 145 x5;5;5;5

Close grip bench press
- 75 x5;5;5;5

Famendoza1981
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Re: Fernando's training log

#125

Post by Famendoza1981 » Wed Sep 21, 2022 2:38 pm

Fighter pull-ups day 9
6;5;4;4;3

Famendoza1981
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Posts: 232
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Re: Fernando's training log

#126

Post by Famendoza1981 » Wed Sep 21, 2022 7:01 pm

SBS hypertrophy week 14 day 2

Deload week

All weights in lbs

Bench press
- 130 x5;5;5;5

Press
- 85 x5;5;5;5

Front squat
- 150 x5;5;5;5

Notes:
- the front squat was rough for the first 3 sets but I figured out how to activate my right side back/glutes/foot arch and reps were easy. I will take this lesson into next weeks session.

Famendoza1981
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Re: Fernando's training log

#127

Post by Famendoza1981 » Thu Sep 22, 2022 11:34 am

SBS hypertrophy week 14 day 3

Morning BW 196.7 lbs

Deload

All weights in lbs

Block pulls
- 250 x5;5;5;5

Push press
- 95 x5;5;5;5

Incline press
- 95 x5;5;5;5

Good morning
- 65 x5;5;5;5

Notes:
- I was able to reuse the lesson from yesterdays front squat session to leg drive properly for push press and block pulls

Famendoza1981
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Re: Fernando's training log

#128

Post by Famendoza1981 » Thu Sep 22, 2022 7:10 pm

Fighter pull-ups day 10
6;5;5;4;3

Famendoza1981
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Re: Fernando's training log

#129

Post by Famendoza1981 » Fri Sep 23, 2022 8:06 pm

Fighter pull-ups day 11
6;6;5;4;3

Those first 3 sets were challenging even with hours between sets. Tomorrow I take a day off pull-ups

Famendoza1981
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Re: Fernando's training log

#130

Post by Famendoza1981 » Sun Sep 25, 2022 3:17 pm

Fighter pull-ups day 13
7;6;5;4;3

Did all these pull-ups using thumb over grip. Being cautious about this grip. Last time I used it regularly I developed golfers elbow that took two months to leave. Right now it seems fine and the grip gives me more reps

Famendoza1981
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Re: Fernando's training log

#131

Post by Famendoza1981 » Sun Sep 25, 2022 3:31 pm

SBS hypertrophy week 15 day 1

Morning BW 195 lbs

All weights in lbs

Squat
- 290 x1
- 240 x8;8;8;12 (+2)

Close grip bench press
- 95 x10;10;10;15 (+3)

Romanian deadlift
- 185 x10;10;10;15 (+3)

Dumbbell rows
- 30 x20;20;20;20

Notes
- I’m entering the 6 week final block of this program. Percentages are higher, reps lower
- As a result of the above I’m experimenting with RPE for the main lifts (squat, bench, press, block pull).
- Todays RPE 8 squat single came at 290. Previously I would’ve attempted 305 without regard to my current readiness. Today i wasn’t feeling super ready, had to double up on warmup sets. So the lower single ended up being my 1@8
- This recalculated the working weights downward for the squat, which in hindsight was great idea. I just managed to exceed the rep target with 240 x12
- For the auxiliary lifts, I won’t employ heavy single. I’ll just leave it for the final set to recalculate.
- Other change is for main lifts rest time will be 4 min between sets and 5 mins before AMRAP. Front squat and push press will also use these rest times. Other lifts will use 2 min or less rest time between sets and 3 mins before AMRAP.

Famendoza1981
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Re: Fernando's training log

#132

Post by Famendoza1981 » Mon Sep 26, 2022 7:46 pm

Fighter pull-ups day 14
7;6;5;4;4

Pull-ups of 5 and under felt easy

Famendoza1981
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Re: Fernando's training log

#133

Post by Famendoza1981 » Tue Sep 27, 2022 5:42 pm

Fighter pull-ups day 15
7;6;5;5;4

Famendoza1981
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Re: Fernando's training log

#134

Post by Famendoza1981 » Tue Sep 27, 2022 5:48 pm

SBS hypertrophy week 15 day 2

Morning BW 195.9 lbs

All weights in lbs

Bench press
- 195 x1
- 165 x8;8;8;12 (+2)

Press
- 125 x1
- 105 x8;8;8;12 (+2)

Front squat
- 190 x10;10;10;10 (-2)

Notes
- Bench and press 1@8 RPEs aligned with the 90% single. I was able to exceed the AMRAP targets for both lifts
- Front squats I fell short of the target but still did 40 total reps at 190 lbs. I think they needed a reduction anyway like squats from day 1
- Used new rest periods of 4;4;5 mins

Famendoza1981
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Re: Fernando's training log

#135

Post by Famendoza1981 » Wed Sep 28, 2022 6:53 pm

Fighter pull-ups day 16
7;6;6;5;4

Famendoza1981
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Re: Fernando's training log

#136

Post by Famendoza1981 » Thu Sep 29, 2022 7:29 pm

Fighter pull-ups day 17
7;7;6;5;4

The pull-up sets only get harder from here. Day 18 is a rest day and day 19 will be a killer

Famendoza1981
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Re: Fernando's training log

#137

Post by Famendoza1981 » Sat Oct 01, 2022 7:36 pm

Fighter pull-ups day 19
8;7;6;5;4

The first set of 8 was killer. Made me nervous I wouldn’t make it. The next set of seven felt much easier.

Famendoza1981
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Re: Fernando's training log

#138

Post by Famendoza1981 » Sat Oct 01, 2022 7:36 pm

SBS hypertrophy week 15 day 3

Morning BW 197 lbs

All weights in lbs

Block pulls
- 335 x1
- 280 x8;8;8;13 (+3)

Push press
- 125 x10;10;10;13 (+1)

Good morning
- 85 x10;10;10;20 (+8)

Incline press
- 120 x10;10;10;10 (-2)

Notes:
- Split the work over two days. Did block pulls Friday and the rest of the work today.
- For the block pull: The single @8 was lower, and so the workload was lowered as well. Much more manageable volume workload
- The auxiliary went all over the place. Good morning crushed rep targets but incline press fell short of targets. I think I’m due for a lowered TM across the board. Let’s see what happens next week.

Famendoza1981
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Re: Fernando's training log

#139

Post by Famendoza1981 » Tue Oct 04, 2022 2:14 pm

Fighter pull-ups day 20 day 21 day 22

Looks like I forgot to log these workouts including todays

Sunday day 20
8;7;6;5;5

Monday day 21
8;7;6;6;5

Today day 22
8;7;7;6;5

The first sets on each of the days is always the toughest. I’m almost there with making a set of seven not seem horrible. Sets of 6 and below I have complete confidence in completing.

Famendoza1981
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Posts: 232
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Re: Fernando's training log

#140

Post by Famendoza1981 » Tue Oct 04, 2022 7:04 pm

SBS hypertrophy week 16 day 1

Morning BW 197.2 lbs

All weights in lbs

Squat
- 285 x1
- 245 x7;7;7;11 (+2)

Close grip bench press
- 100 x9;9;9;15 (+4)

Romanian deadlift
- 195 x9;9;9;15 (+4)

Batwing rows
- 30 x20;20;20;20

Notes:
- Continuing to practice 1@8 singles for volume weight calibration. This way the result weight for volume doesn’t kill me.
- With the weight selected I was able to feel it in the quads and glutes more
- The correct 1@8 also lowered the rest times required to something like 2 mins
- Auxiliaries lifts had a similar philosophy. The weight is lifted until I slow down.
- For auxiliary lifts I just interleaved the dumbbell rows or a sip of water, so no need for a timer. Rest times were less than a minute
- With reduced rest times for main and auxiliaries, and lower weight for each, I’m able to do the workout in an hour

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