Purple PR Eater log

[Sirimiti]

Are you just running straight 5/3/1/? No BBB, Joker Sets, or any extra volume?

An excellent question. I'm not entirely sure anymore. My plan was BBB as described in 531 2nd ed. but using deads as assistance for squats and vice versa. Then I got bored. Go figure. I need to get around to reading Beyond 531 because there's a whole lot more in there but I wanted to try the basic program first. I should probably just do it properly first before playing around with it.

Also, a hot dude is making training at a public gym much more pleasant

Also, this. So much this.

Dude, he complimented my cleans a few weeks ago!

[chromoly]

Are you just running straight 5/3/1/? No BBB, Joker Sets, or any extra volume?

An excellent question. I'm not entirely sure anymore. My plan was BBB as described in 531 2nd ed. but using deads as assistance for squats and vice versa. Then I got bored. Go figure. I need to get around to reading Beyond 531 because there's a whole lot more in there but I wanted to try the basic program first. I should probably just do it properly first before playing around with it.

Given what I know about myself and 531, if I were to run it, I would add the extra volume right away. I bet if you posted in the Training & Programming subforum, you could get some suggestions on how to improve 531 via the extra stuff. You may also get people telling you to not do it because it is a sub-optimal program. I'm aware not everyone wants most efficient gainzZz because they have other life priorities, which include keeping lifting fun and not too grindy and difficult

Also, a hot dude is making training at a public gym much more pleasant

Also, this. So much this.

Dude, he complimented my cleans a few weeks ago!

Oh la la!

[Sirimiti]

Monday, Nov. 6:

Treadmill - 30 minutes incline
C2 Rower - 15 minutes


Tuesday, Nov. 7:

OP - 62.5lbs (1x5), 72.5lbs (1x3), 80lbs (1x1), 60lbs (1x10!) Surprise PR
Ass. CU - 20kg (3x10), 30kg (2x10)
Ass. Dips - 10kg (3x5), 20kg (2x10)
Farmers - 100lbs (3x80ft)
DB Rows - 20lbs (3x10)


Thursday, Nov. 9:

DL - 135lbs (1x5), 150lbs (1x3), 167.5lbs (1x3!) 5-lb PR, 135lbs (3x5)
SQ - 75lbs (3x10)
BB Rows - 65lbs (3x10)
L-seat leg raises - 3x10
Bike Sprints - 4x15s

[Sirimiti]

Friday, Nov. 10:

Treadmill - 30 minutes incline
C2 Rower - 15 minutes


Saturday, Nov. 11:

BP - 77.5lbs (1x5), 87.5lbs (1x3), 97.5lbs (1x4!), 75lbs (5x5)
Ass. CU - 10kg (3x5)
DB Press - 15lbs (3x10)
Farmers - 100lbs (3x80ft)
DB Rows - 20lbs (3x10)
Bike Sprints - 4x10s


Monday, Nov. 13:

SQ - 125lbs (1x5), 140lbs (1x3), 155lbs (1x2!)
PC - 95lbs (6x1)
DL - 115lbs (5x3)
L-seat leg raises - 3x10
Bike Sprints - 5x10s

Not bad today, considering I nearly skipped in favour of taking a nap.

I got Beyond 531. Some interesting stuff in there. I like the FSL variations.

[Sirimiti]

Tuesday, Nov. 14:

OP - 45lbs (1x5), 50lbs (1x5), 55lbs (1x5)
BP - 65lbs (3x10)
Ass. CU - 30kg (3x10)
C2 - 5 min


Saturday, Nov. 18:

SQ - 70lbs (1x5), 85lbs (1x5), 100lbs (1x5), 70lbs (1x10)
BP - 45lbs (1x10), 55lbs (1x5), 65lbs (1x5), 45lbs (1x10)
DL - 75lbs (1x5), 90lbs (1x5), 100lbs (1x5), 75lbs (1x10)
Ass. CU - 20kg (4x5)
10 minutes on treadmill
BB Curls - 20lbs (3x10)

I tried a chinup between squats and made it about 3/4 of the way up. The first part was actually easy, then the biceps took over for lats and mine aren't strong enough. I think I should add in some bro curls.

This was kind of a deload weak but mostly done in one day. After reading Beyond 531, I will try the 7th week deload with FSL and the odd joker thrown in on a good day.

[Sirimiti]

Monday, Nov. 20:

DL - 115lbs (1x5), 135lbs (1x5), 155lbs (1x8!), 115lbs (3x8)
SQ - 75lbs (3x10)
BB Rows - 65lbs (3x10)
L seat leg raises - 3x10
C2 Sprints - 5x20s

Yay, another 5-lb deadlift PR! Oh look, I like deadlifts now


Tuesday, Nov. 21:

OP - 55lbs (1x5), 65lbs (1x5), 72.5lbs (1x5), 55lbs (3x8)
Ass. Dips/Ass. CU - 20kg (2x10), 30kg (3x10)
Bike Sprints - 6x10s
BB Curls - 20lbs (3x10)

The muscles in my mid back started spasming after the penultimate press set. Painful to turn/twist, bending is fine. No spinal issues, just angry muscles. Also, I've got some unexpected trap DOMS from yesterday. I think I was too enthusiastic and did a bit much.

[Sirimiti]

Thursday, Nov. 23:

SQ - 107.5lbs (1x5), 125lbs (1x5B), 142.5lbs (1x5B), 105lbs (3x5)
Facepulls - 10kg (3x10)
SPD - 40kg (3x10)
Back Ext - 10lbs (3x10)
C2 Sprints - 5x20s
L seat raises - 3x10

My back hasn't improved, if anything it has spread around the sides a bit. I used the belt for the first time in months to be safe. It still probably wasn't a good idea. Actually squatting didn't hurt strangely but just standing with the weight did. I was getting stiff by the end. It also doesn't help that I was training at 8 am instead of 8 pm like I usually. No power cleans today because I was dreading trying to catch the bar.


Friday, Nov. 24:

BP - 70lbs (1x5), 80lbs (1x5), 90lbs (1x6), 70lbs (4x8)
LTE - 35lbs (3x10)
DB Rows - 20lbs (3x10)
Bike Sprints - 6x10s

I didn't want to try pressing since that's how I hurt my back. It's better today though.

[Sirimiti]

Sunday, Nov. 26:

DL - 127.5lbs (1x3), 145lbs (1x3), 162.5lbs (1x5!), 125lbs (4x5)
SQ - 75lbs (3x10)
BB Rows - 65lbs (3x10)
C2 Sprints - 7x20s
L seat abs - 3x10
BB Curls - 25lbs (2x10)

Back feels better, not 100% but I still beat my previous 5-lb deadlift PR by 3.5lbs and no belt. So yay!


Tuesday, Nov. 28:

OP - 60lbs (1x3), 70lbs (1x3), 77.5lbs (1x1), 60lbs (5x5)
Ass. CU - 10kg (7,5,3), 20kg (10,8,6)
Ass. Dips - 10kg (7,5,3), 20kg (10,8,6)
Bike Sprints - 7x10s

Back is fine today. But press was super hard. I barely got 77.5 for a single, nevermind for 3. I already did it a few weeks ago. Now it's so heavy. I don't know why.

[Sirimiti]

Thursday, Nov. 30:

SQ - 115lbs (1×3), 130lbs (1×3), 150lbs (1×3!), 115lbs (3×5)
DB Rows - 20lbs (3×10)
PC - 95lbs (5×1)
Back Ext - 15lbs (3×10)
Situps - 3×10 (in between stretches)

Upper and mid back were bothering me from pressing Tuesday but it only started Wednesday. It didn't hurt as much as last week though.


Friday, Dec. 1: AMBW 136lbs

BP - 75lbs (1×3), 85lbs (1×3), 95lbs (1×6!), 75lbs (5×5)
SPD - 45kg (3×8), 42.5kg (2×8)
Bike Sprints - 8×10s
LTE - 35lbs (3×10)
Facepulls - 10kg (3×10)
BB Curls - 25lbs (3×10)

[Sirimiti]

Sunday, Dec. 3:

DL - 135lbs (1×5), 155lbs (1×3), 172.5lbs (1×3!), 180lbs (1×1!), 135lbs (4×5)
SQ - 75lbs (2×10)
BB Rows - 65lbs (2×10)
Leg raises - 3x10
C2 Sprints - 4×45s

Woohoo, 2 deadlift PRs! A 5-lb triple PR and a 1-lb single (and beltless). My all time record, and I probably could have done a double if I was a bit fresher or maybe used a mixed grip. I also had trouble breathing all day because my boyfriend was airbrushing inside the apartment with bad ventilation. I was so out of breath during squats. I've also noticed my right hamstring has been irritated the past couple of weeks and the squats were not pleasant. I should probably cut down on hamstring stuff to let it relax a bit. I think stretching just makes it worse right now.


Tuesday, Dec. 5:

OP - 65lbs (1×5), 72.5lbs (1×3), 82.5lbs (1×1!), 60lbs (3×5)
Ass. CU - 10kg (1×5), 20kg (3×8)
Ass. Dips - 10kg (1×5), 20kg (2×8)
Bike Sprints - 8x10s
BB Curls - 30lbs (2×8), 25lbs (1×10)

Holy cow that press single was hard! Super long grind. I think it actually came back down a couple centimeters at one point. Also, way too much layback. I hope my lower back doesn't feel it tomorrow but also I hope my upper/mid back doesn't spasm again later.

[Sirimiti]

I'm a bit late updating because meh.

Friday, Dec. 8:

SQ - 125lbs (1×5), 115lbs (2×5) why so heavy?
BP - 80lbs (1×5), 90lbs (1×3), 100lbs (1×2), 80lbs (3×5)
OP - 45lbs (3×10) no back spasm, yay
BB Rows - 60lbs (3×10)
Leg Pr - 90lbs (3×10) just for fun
Ass. CU - 20kg (2×10)
L seat raises - 2×10
20 min walk on TM

I was a bit late on this one so I did squats and bench together. Squats are heavier than they should be, 125 felt like 140. I've been missing reps recently so I think it's time to reset these. I still have energy, just weak AF. Bench is still ok.

[Sirimiti]

I've got some time off work right now so I am taking advantage of the added recovery opportunity and I've restarted boxing and kickboxing. It's been nearly 2 years so I am a bit out of shape for it. Hopefully I can work it in with getting stronger still. It might take some tweaking.


Monday, Dec. 11:

1 hour boxing (dear lord my cardio sucks)

I will not be doing ab stuff during strength training because the boxing warmup is very ab-focused. And I am not a masochist. Also a lot of pushups so my pressing may suffer, hopefully not for long.


Tuesday, Dec. 12:

DL - 120lbs (1×5), 140lbs (1×5), 157.5lbs (1×6), 120lbs (3×8)
Back Ext. - 20lbs (3×10) ss with FSQ & Rows
FSQ - 50lbs (3×10)
DB Rows - 20lbs (3×10)
LegPr - 180lbs (1×5) for funsies

I had to shovel some snow earlier and my shoulders were dead from boxing yesterday. And abs were on strike.


Wednesday, Dec. 13:

1 hour boxing (so much fun)


Thursday, Dec. 14:

OP - 50lbs (1×5), 55lbs (1×5), 65lbs (1×5), 50lbs (3×8), 45lbs (2×10)
BB Rows - 70lbs (3×8), 65lbs (2×10)
Facepulls - 10kg (3×10)
LTE - 25lbs (3×12)
10 min walk on TM

I am hoping that increasing volume will improve my OP. I've reset OP (and SQ) because I was missing reps.

[Wilhelm]

I've got some time off work right now so I am taking advantage of the added recovery opportunity and I've restarted boxing and kickboxing. It's been nearly 2 years so I am a bit out of shape for it. Hopefully I can work it in with getting stronger still. It might take some tweaking.


Monday, Dec. 11:

1 hour boxing (dear lord my cardio sucks)

I will not be doing ab stuff during strength training because the boxing warmup is very ab-focused. And I am not a masochist. Also a lot of pushups so my pressing may suffer, hopefully not for long.


Tuesday, Dec. 12:

DL - 120lbs (1×5), 140lbs (1×5), 157.5lbs (1×6), 120lbs (3×8)
Back Ext. - 20lbs (3×10) ss with FSQ & Rows
FSQ - 50lbs (3×10)
DB Rows - 20lbs (3×10)
LegPr - 180lbs (1×5) for funsies

I had to shovel some snow earlier and my shoulders were dead from boxing yesterday. And abs were on strike.


Wednesday, Dec. 13:

1 hour boxing (so much fun)


Thursday, Dec. 14:

OP - 50lbs (1×5), 55lbs (1×5), 65lbs (1×5), 50lbs (3×8), 45lbs (2×10)
BB Rows - 70lbs (3×8), 65lbs (2×10)
Facepulls - 10kg (3×10)
LTE - 25lbs (3×12)
10 min walk on TM

I am hoping that increasing volume will improve my OP. I've reset OP (and SQ) because I was missing reps.

Shoveling snow always seems to sneak up on me with how taxing it is.
Much success to you with the new program.

[peez]

I had to shovel some snow earlier and my shoulders were dead from boxing yesterday. And abs were on strike.

Shoveling snow always seems to sneak up on me with how taxing it is.

That's why we have kids, right? My 14 and 11 year old don't know what to do with all that youthful energy!

[Sirimiti]

I had to shovel some snow earlier and my shoulders were dead from boxing yesterday. And abs were on strike.

Shoveling snow always seems to sneak up on me with how taxing it is.

That's why we have kids, right? My 14 and 11 year old don't know what to do with all that youthful energy!

I am the kid in this case. I was shoveling my mom's driveway.

[Sirimiti]

Much success to you with the new program.

Thanks. I hope it goes well. I am never too sure about accessory stuff. Too much or too little or just not right. I also get bored, which is one of the reasons I started boxing/kickboxing again.

[Sirimiti]

Friday, Dec. 15:

1 hour kickboxing


Sunday, Dec. 17:

SQ - 95lbs (1×5), 110lbs (1×5), 127.5lbs (1×10!), 135lbs (1×5), 95lbs (3×8)
BP - 70lbs (1×5), 77.5lbs (1×5), 92.5 (1×5), 80lbs (1×8), 70lbs (2×8)
SPD - 40kg (3×8)
Back Ext. - 15lbs (3×10)
DB OP - 15lbs (3×10)
BB Curls - 25lbs (3×10)

Woo! Squat PR for 12.5×10. 135 joker but my legs were jelly and too much knee cave. 95 felt so light after. Also, right hammy is feeling better but not 100% yet. I foresee much DOMS tomorrow from squats today.

Bench wasn't feeling great today. I derped twice: I misloaded one side for 77.5 (supposed to be 80) and then I forgot how to math on my FSL so I did 80 instead of 70. My left shoulder was also bothering me a bit. Not bad, just not good either.


Monday, Dec. 18:

1 hour boxing

Squat DOMS not terrible. Yet. I find the 2nd day after is usually worse.

[Sirimiti]

Tuesday, Dec. 19:

OP - 52.5lbs (1×3), 60lbs (1×3), 67.5lbs (1×7), 75lbs (1×2,F), 50lbs (3×8)
Facepulls - 10kg (3×10)
Ass. Dips - 10kg (5×3), 20kg (3×8)
Ass. CU - 10kg (5×3), 20kg (3×8)
C2 Sprints - 6×30s

OP actually felt good today. No PR but at least I matched my previous. I was a bit too ambitious with 75 though. Live and learn.


Wednesday, Dec. 20:

1 hour boxing


Thursday, Dec. 21:

DL - 130lbs (1×3), 150lbs (1×3), 167.5lbs (1×3), 130lbs (3×5)
Back Ext. - 20lbs (3×8)
DB Rows - 20lbs (3×10)
FSQ - 60lbs (3×8)
10 min. incline walk
Facepulls - 12.5kg (1×8), 10kg (3×10)

Oh god I hate lifting heavy in the morning. I would much rather be hit in the face while boxing. Everything feels 10lbs heavier. I wasn't nauseous or sick but I still vomited a tiny bit in my mouth, and I wasn't even going that hard. The whole thing took half an hour longer than usual.

I usually lift around 8 pm and boxing is at 10 am during the holidays. A much better arrangement for me.

[Sirimiti]

Friday, Dec. 22:

1 hour boxing


Saturday, Dec. 23:

SQ - 105lbs (1×3), 120lbs (1×3), 135lbs (1×10!), 140lbs (1×3), 145lbs (1×3), 150lbs (1×1), 155lbs (1×1), 105lbs (3×5)
Facepulls - 10kg (3×10) between last squat sets
PC - 85lbs (2×3), 95lbs (9×1)
DB Rows - 20lbs (3×10) between clean singles
Back Ext. - 15lbs (3×10)
10 min. TM inc.
BB Curls - 30lbs (1×8), 25lbs (2×12)

Holy crap! Today felt amazing! I got to the gym and felt like I could just jump right in, no warm up (I didn't) . It all just felt easy, fast, no joint or muscle tightness to work through and lots of energy. Squat PR of BW×10 achieved . I am more pleased about this than any single or double PR so far. And I still felt great after so went for some jokers (some knee cave and the last 145 was a bit squat-morningy). I wasn't tired by the end, just some jelly legs so I did some cleans too. I don't remember the last time it felt so good. Also, the gym was nearly empty so no worrying about someone else wanting to use the only squat rack (except the muscular dumbass curling the empty bar in the rack when I arrived, but he cleared out shortly).


Sunday, Dec. 24:

BP - 77.5lbs (1×3), 87.5lbs (1×3), 97.5lbs (1×3), 75lbs (3×8)
SPD - 110lbs (5×3)
BW Dips - 1,F (second single was a fail)
Ass. Dips - 10kg (3×5)
Ass. CU - 20kg (3×8)
DB OP - 15lbs (2×10)

Meh, nothing special. I should be able to do better on bench but the recent addition of boxing (plus lots of pushups during warm up) means I kind of expected this. Also, I'm a bit sore from yesterday so that probably doesn't help. Not nearly as much as I expected though. More biceps DOMS than I am used to.

[Wilhelm]

Congratulations, @Sirimiti, on your squat PR!