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

[Famendoza1981]

Fighter pull-ups day 23 and 24

Day 23 Wednesday
8;8;7;6;5

No lie this day yesterday was a tough day doing two sets of 8. Thankfully 7 and below was not mentally stressful

Day 24 break day

Tomorrow is gonna be killer. I have to start with 9 reps.

[Famendoza1981]

SBS hypertrophy week 16 day 2

Morning BW 196.2 lbs

All weights in lbs

Bench press
- 195 x1
- 170 x7;7;7;10 (+1)

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

Front squat
- 190 x9;9;9;12 (+1)

Dumbbell row
- 30 x20;20;20;20

Notes:
- all lifts exceeded the rep targets.
- Was fairly straightforward to get 1@8 singles for bench press and press
- The front squat was tough, but doable unlike last week
- With reduced poundage was able to take shorter breaks and had a under hour workout.

[Famendoza1981]

Fighter pull-ups day 25
9;8;7;6;5

This day was tough mentally. First two sets were tough. 9 was just barely there on the last rep and I was mentally exhausted at 8. Set 7;6;5 thankfully didn’t require too much mental concentration.

[Famendoza1981]

SBS hypertrophy week 16 day 3

Morning BW 195.5 lbs

All weights in lbs

Block pulls
- 335 x1
- 290 x7;7;7;11 (+2)

Push press
- 130 x9;9;9;11 (0)

Good morning
- 90 x9;9;9;15 (+4)

Incline press
- 115 x9;9;9;11 (0)

Notes:
- A few lifts ended at their rep targets
- Everything felt slow and sore
- Shorter rest times across the board
- We’ll see about week 17

[Famendoza1981]

Fighter pull-ups day 26
9;8;7;6;6

Every single set had struggle syndrome. All last reps were just there, although the set of 9 I was more confident today than yesterday.

[Famendoza1981]

Decisions

My wife and I welcomed our new baby son on Monday Oct 10 at 4 am. I needed an adjustment period to get used to lack of sleep, and made some training decisions.

1. fighter pull-ups was going back two weeks to day 19 (8;7;6;5;4). This was decided by me doing 8 hard pull-ups in a row, after some goading from my wife
2. Based on my new schedules with baby, I need something I can do fast within an hour or less. So I scrapped continuing SBS hypertrophy program at week 17. I don’t think I’d be doing it justice with limited recovery and training time. I’m also ready to move on from it, to something that optimized for my limited training time. Instead I’ll be doing 5/3/1 FSL 5x5 which, on previous runs, hasn’t taken more time than an hour at most.

The method for sets and recovery for fighter pull-ups will remain the same. May introduce more break days in between pull-up days.

For 5/3/1 I’ll be working out every other day (or more rest days if necessary) and will focus on squat/bench/OHP/deadlift. Week will be 8 day or 9 days initially. This week I’ll be doing TM test per lift and the first week of training. Second week and onwards it’ll just be the training.

For 5/3/1 I’ll be using TMs where I can do continuous reps with a soft lockout, rather than lockout reps with breathing in between. Hopefully this will self limit my weight choices for lifts and for AMRAPs and I’ll be able to do everything with minimal breaks in between sets. I want to condense my training time. Given I have limited time, intensity, rather than rest time, will be recalibrated.

For 5/3/1 FSL AMRAPs will be optional. I may just do the minimum reps. Given that AMRAP sets are the heaviest, having the choice to do more or less is liberating and allows me to focus on continuous movement.

I’ll be starting squat day on day 1 today.

[Famendoza1981]

5/3/1 FSL 5s week day 1

Jumps
- 24” x5;5;5;5

Squats
- 45 x10
- 95 x5
- 135 x5
- 185 x5
- 225 x5
- 250 x5 new TM
- 165 x5
- 190 x5
- 215 x5
- 165 x5;5;5;5;5 FSL

Assistance
dumbbell bench press
- 30 x20;20;20;20;20
Chest supported dumbbell row
- 30 x20;20;20;20;20
Lunges (both legs)
- BW x10;10;10;10;10

Notes:
- today is my first day back training after baby was born Monday October 10
- Getting sleep was getting easier every day. Was able to squeeze more sleep once I got used to the feeding schedule
- Chose a squat TM were I don’t lock my legs for very rep. I’m emphasizing time under tension and it feels better to avoid having to get every rep setup correctly for descent after lockout. I feel lockout requires one to reset the brace of the torso. I want to do continuous repping if I can and take breathers for chunks of reps.
- Increments for squat per 5/3/1 month will likely be 5 lbs instead of 10 lbs but that’s a game day decision
- Will probably test the TM after 4 cycles

[Famendoza1981]

Fighter pull-ups reset day 19

Wife and I welcomed our baby on Monday 4am. Haven’t worked out till today.

8;7;6;5;4

Done in under 3 hours. All sets felt great!

[JohnHelton]

Congrats on the baby! 5/3/1 is a good choice.

[Renascent]

Wife and I welcomed our baby on Monday 4am. Haven’t worked out till today.

Congratulations!

[Famendoza1981]

Fighter pull-ups reset day 20
8;7;6;5;5

For some reason my forearms are pumping more blood by set 4 and 5

[Famendoza1981]

Congrats on the baby! 5/3/1 is a good choice.

Thank you! With the conditions I’ve applied to 531 FSL it should allow me to work in sessions even with demanding babies!!

[Famendoza1981]

Wife and I welcomed our baby on Monday 4am. Haven’t worked out till today.

Congratulations!

Thanks man! Appreciate it!!

[Famendoza1981]

Fighter pull-ups reset day 21

8;7;6;6;5

My right elbow is aching a bit. Maybe my reset to this program introduced volume a little too quickly. Let’s see how tomorrow goes

[Famendoza1981]

5/3/1 FSL 5s week day 2

Bench press
- 45 x10
- 65 x5
- 95 x5
- 115 x5
- 135 x5
- 155 x5
- 165 x5 new TM
- 110 x5
- 125 x5
- 145 x5
- 110 x5;5;5;5;5 FSL

Assistance
Dumbbell incline press
- 30 x20;20;20;20;20

Dumbbell row
- 30 x20;20;20;20;20

Lunges (each leg)
- BW x20;20;20;20;20

Notes:
- chose my TM based on how fast the multi rep set went. I had a different target weight in mind, but 165 lbs felt good to start with
- Did my workout in under 50 mins. Will probably take less time next week onwards without the initial TM test
- Once again, went with no full lockout on reps to save time and maintain time under tension. If I can maintain same cadence with heavier weight, I got stronger. Either way the choice is driven by short rest periods and continuous reps

[Famendoza1981]

Fighter pull-ups reset day 22

8;7;7;6;5

The sets felt equally easy or equally hard. Not sure, but at least they’re done. Can’t believe I’m wrapping up this block again.

[Famendoza1981]

5/3/1 FSL 5s week day 3

Box jumps 20” x5;5;5;5

Deadlift
- 135 x5
- 185 x5
- 225 x5
- 275 x5
- 295 x5 new TM
- 195 x5
- 225 x5
- 255 x5
- 195 x5;5;5;5;5 FSL

Assistance

Dumbbell rows
- 30 x20;20;20;20;20
Dumbbell incline press
- 30 x20;20;20;20;20
Lunges
- BW x20;20;20
Hanging Knee raises
- BW x20;20


Notes:
- Chose the deadlift training max based on how the reps velocity decreased within the set. The velocity didn’t decrease much beyond the last rep, while still keeping constant non stop reps
- Added some variety to my assistance, with the addition of knee raises
- I feel with deadlift the weight changes are even more annoying than the other lifts, since the plates touch the ground. I know the change plate shim tricks, sliding a 2.5 lbs plate to slide plates on and off. Still annoying.
- Because of the loading scheme, I feel deadlift session takes longer than other sessions

[Famendoza1981]

Fighter pull-ups reset day 23
8;8;7;6;5

Can’t believe I finished this block. The sets of 8 were not super challenging. Hopefully this means more to come. Tomorrow is a break day

[Famendoza1981]

5/3/1 FSL 5s week day 4

Box jumps 20” x5;5;5;5

Press
- 45 x5
- 65 x5
- 85 x5
- 95 x5
- 105 x5
- 115 x5 TM
- 75 x5
- 90 x5
- 100 x5
- 75 x5;5;5;5;5

Assistance
Dumbbell row
- 30 x20;20;20;20;20
Dumbbell incline press
- 30 x20;20;20;20;20
Lunges
- BW x20;20;20
Knee raises
- BW x10;10;10;10

Notes
- the final TM testing session for the standing press. Took the same strategy as the other lifts on determining rep quality, no lockout until I’m out of breath, speedy reps
- I added the clean in front of the set of press, to practice my tightness. I’m experimenting with tightness and straight arms
- I kept variety in the assistance
- Fastest session yet at 49 mins. And that’s with the TM test session preceding the regular 5s week

[Famendoza1981]

Fighter pull-ups reset day 25
9;8;7;6;5

This block starts with a 9 set. Today I had to try twice to get the first nine set, my lats armpits were feeling pretty sore before my press workout. The rest were ok, although the set of 8 felt better than set of 6 which is weird.