Fernando's training log 5/3/1 FSL after baby born
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Re: Fernando's training log
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.
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.
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Re: Fernando's training log
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
Day 6 (Sunday) was a break day. No pull-ups
Day 7 (Monday yesterday)
6;5;4;3;2
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Re: Fernando's training log
Fighter pull-ups day 8
6;5;4;3;3
6;5;4;3;3
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Re: Fernando's training log
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
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
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Re: Fernando's training log
Fighter pull-ups day 9
6;5;4;4;3
6;5;4;4;3
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Re: Fernando's training log
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.
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.
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Re: Fernando's training log
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
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
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Re: Fernando's training log
Fighter pull-ups day 10
6;5;5;4;3
6;5;5;4;3
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Re: Fernando's training log
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
6;6;5;4;3
Those first 3 sets were challenging even with hours between sets. Tomorrow I take a day off pull-ups
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Re: Fernando's training log
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
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
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Re: Fernando's training log
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.
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.
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Re: Fernando's training log
Fighter pull-ups day 14
7;6;5;4;4
Pull-ups of 5 and under felt easy
7;6;5;4;4
Pull-ups of 5 and under felt easy
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Re: Fernando's training log
Fighter pull-ups day 15
7;6;5;5;4
7;6;5;5;4
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Re: Fernando's training log
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
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
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Re: Fernando's training log
Fighter pull-ups day 16
7;6;6;5;4
7;6;6;5;4
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Re: Fernando's training log
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
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
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Re: Fernando's training log
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.
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.
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Re: Fernando's training log
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.
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.
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Re: Fernando's training log
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.
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.
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- Registered User
- Posts: 232
- Joined: Tue Feb 01, 2022 12:40 pm
Re: Fernando's training log
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
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