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

[Famendoza1981]

SBS hypertrophy week 8 day 3

Morning BW 194 lbs

Block pull (lbs)
- 365 x1
- 295 x9;9;9;12 (+1)

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

Good morning (lbs)
- 70 x11;11;11;20 (+7)

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

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

Notes:
- Continued usage of extended rest periods
- Push press seemed to benefit the most
- I still keep short rest periods for good mornings and incline press
- All lifts exceed their targets

[Famendoza1981]

SBS hypertrophy week 9 day 1

Morning BW 194.2 lbs

All weight in lbs.

Squats
- 280 x1
- 235 x8;8;8;14 (+4)

Close grip bench press
- 80 x10;10:10;20 (+8)

Romanian deadlift
- 155 x10;10;10;20 (+8)

Batwings
- 30 x20;20;20;20

Notes:
- looks like I mentally recovered from last week. I exceeded all lifts by a big margin
- The squats reps improved tremendously after the down adjusted TM. The extra minute of rest per set (3 min before set 2, 3.5 mins before set 3, 4 mins before AMRAP) helped as well. Guess I mentally recovered
- The other lifts I’ve been crushing as usual.
- I’m hoping all this means I can push further with the squats. I know the TM is down but that may actually be a good thing. I’ve already noticed the effects for the bench from my last cycle.

[Famendoza1981]

SBS Hypertrophy week 9 day 2

Morning BW 194 lbs

All weights in lbs

Bench press
- 190 x1
- 160 x8;8;8;12 (+2)

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

Front squat
- 175 x10;10;10;17 (+5)

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

Notes
- great day today all lifts exceeded their targets. A welcome change from last cycle where rep targets weren’t met
- All lifts used 3min 3:30 min 4:00 min rest times
- Pull-ups were much shorter rest times
- Front squats were great. I taped up my thumbs so the knurling didn’t scrape my thumbs.

[Famendoza1981]

SBS hypertrophy week 9 day 3

Morning BW 195 lbs

All weights in lbs

Block pulls
- 365 x1
- 305 x8;8;8;12 (+2)

Push press
- 115 x10;10;10;16 (+4)

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

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

Dumbbell rows
- 30 x20;20;20;20

Notes:
- great performance day all lifts exceeded
- Looks like this week went well liftwise
- Kept the new rest periods for block pull and push press, and reduced the rest periods for the good morning

[Famendoza1981]

SBS hypertrophy week 10 day 1

Morning BW 192.5 lbs

All weights in lbs

Squat
- 285 x1
- 245 x7;7;7;14 (+5)

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

Romanian deadlift
- 165 x9;9;9;20 (+9)

Batwings
- 30 x20;20;20;20

Notes:
- looks like I was able to maintain momentum on exceeding reps for all lifts
- Squat was a big win performance wise. Was mentally prepared to take on a big AMRAP.
- CGBP and RDLs exceeded targets still. will likely have large rep margins over both this and next cycles

[Famendoza1981]

SBS hypertrophy week 10 day 2

Morning BW 192.6 lbs

All weights in lbs

Bench press
- 190 x1
- 165 x7;7;7;12 (+3)

Press
- 125 x1
- 110 x7;7;7;11 (+2)

Front squats
- 190 x9;9;9;15 (+4) PR!

Notes:
- brand new PR for front squats. Last time I repped out more than ten reps I’d done 185 x14 like 4 years ago
- Steady progress for the bench. Press is slowly gaining on reps
- Good progress on reps overall today

[Famendoza1981]

SBS hypertrophy week 10 day 3

Morning BW 193.5 lbs

All weights in lbs

Block pulls
- 370 x1
- 320 x7;7;7;10 (+1)

Push press
- 120 x9;9;9;16 (+5)

Good morning
- 80 x9;9;9;20 (+9)

Incline bench press
- 115 x9;9;9;16 (+5)

Notes:
- Great performance here with all lifts exceeding their targets
- Block pulls TM is approaching all time max for deadlift
- I think next week I’ll use 3;3.5;4 min rest periods for incline press, as it’s getting heavier.

[JohnHelton]

Fernando, it looks like you continue to make great progress. Congrats!

[Famendoza1981]

Fernando, it looks like you continue to make great progress. Congrats!

Thanks man! I can’t believe I’m only half way through the hypertrophy program.

[Famendoza1981]

SBS Hypertrophy week 11 day 1

Morning BW 193.5 lbs

All weights in lbs

Squat
- 295 x1
- 245 x8;8;8;14 (+4)

Close grip bench press
- 85 x10;10;10;20 (+8)

Romanian deadlift
- 165 x10;10;10;20 (+8)

Batwings
- 30 x20;20;20;20

Notes:
- Exceeded all lifts today. Big margins even for the squat
- Squat AMRAP had slow reps past the rep target of 10 reps
- Batwings helped with a cramp I had on my right shoulder blade. Used a lacrosse ball to massage area affected

[Famendoza1981]

SBS Hypertrophy week 11 day 2

Morning BW 193.6 lbs

All lifts are in lbs

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

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

Front squat
- 185 x10;10;10;16 (+4)

Banded pull-ups
BW x8;8;5;5

Notes:
- exceeded the rep targets for all lifts
- Front squat mini PR at 2 more reps than prior best at same weight
- Banded pull-ups felt like garbage after set 2. More rest could work but that really sucks if that’s the case.

[Famendoza1981]

SBS hypertrophy week 11 day 3

Morning BW 193.3 lbs

All weights in lbs

Block pull
- 370 x1
- 310 x8;8;8;10 (+0)

Push press
- 120 x10;10;10;16 (+4)

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

Incline bench press
- 110 x10;10;10;17 (+5)

Notes
- The main lift didn’t exceed rep targets but all auxiliary did today
- The block pull felt awful for every set
- The first set of all my auxiliary felt awful but they didn’t stop me from exceeding targets

[Famendoza1981]

SBS hypertrophy week 12 day 1

Morning BW 194 lbs

All weight in lbs

Squat
- 300 x1
- 260 x7;7;7;10 (+1)

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

Romanian deadlift
- 175 x9;9;9;20 (+9)

Notes
- exceeded all targets today
- This is the second time I attempt AMRAP sets for squats at 260 lbs and this time I got it. Last time was week 6, when I fell short. 260 lbs is approximately 76% of my 1RM. It seems like a high percentage of the squat to be performing 10 or more reps.
- I think I got my squat AMRAP this time by increasing my rest periods to 3 min/3:30/4 min. That 4 min rest did wonders to accumulate more reps

[Famendoza1981]

SBS hypertrophy week 12 day 2

Morning BW 195 lbs

All weights in lbs

Bench press
- 195 x1
- 170 x7;7;7;9 (+0)

Press
- 125 x1
- 110 x7;7;7;12 (+3)

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

Notes
- skipped banded pull-ups cause of time constraints
- The bench press only met target reps, tried to exceed and got stapled
- The press had some surprise reserve of reps today
- Front squat felt heavier than usual so I stopped once I felt I was leaning forward too much

[Famendoza1981]

SBS hypertrophy week 12 day 3

Morning BW 194.5 lbs

All weights in lbs

Block pull
- 370 x1
- 320 x7;7;7;10 (+1)

Push press
- 125 x9;9;9;14 (+3)

Good morning
- 85 x9;9;9;17 (+6)

Incline bench press
- 120 x9;9;9;14 (+3)

Dumbbell rows
- 15 x20;20;20;20 x2

Notes:
- Exceeded rep targets of all lifts
- I was able to make the block pull more tolerable by taking two breaths per pull rep
- I was able to open my hips and reduce strain on my lower back. Did the same thing in the good morning which was helpful
- Looks like this training block I’m trending lower across the board on all AMRAPs.
- Next week I’m encountering new highs in weight per lift

[Famendoza1981]

SBS hypertrophy week 13 day 1

Morning BW 195.6 lbs

All weights in lbs

Squat
- 300 x1
- 265 x6;6;6;10 (+2)

Close grip bench press
- 100 x8;8;8;15 (+5)

Romanian deadlift
- 185 x8;8;8;15 (+5)

Notes:
- exceeded all of my lifts today
- I was surprised I beat the targets. I had just wrapped up a 10km on Sunday and I was feeling the soreness from that race even today in the legs
- Still feel sore in my hip joints before and after the squats
- Could’ve taken an extra day of rest before this workout in hindsight
- Glad the next week is a deload week

[Famendoza1981]

SBS hypertrophy week 13 day 2

Morning BW 195.4 lbs

All weights in lbs

Bench press
- 195 x1
- 175 x6;6;6;9 (+1)

Press
- 125 x1
- 110 x6;6;6;10 (+2)

Front squat
- 205 x8;8;8;11 (+1)

Notes
- All lifts exceeded but with little margins
- I think the lifts are starting to reach challenging weights for both front squats and bench press and press
- Front squats felt the same way squats felt on Tuesday: terrible and sore and achy. There was no relief in any warmup or subsequent set
- Press heavy single I did cold however so a big win there

[Famendoza1981]

Fighter pull-ups day 1-3

Been doing the Russian fighter pull-up program since Tuesday of this week. I want to increase my pull-ups, and looked at this and thought it’s at least doable. Doing the 5RM program start. I’m taking anywhere from 10+ min to 1 hour tests per set per day. I’m doing consecutive days meaning back to back and will take my rest day as per the program.

Tuesday
5;4;3;2;1

Wednesday
5;4;3;2;2

Today
5;4;3;3;2

I’m logging this separately from the SBS hypertrophy, as the training doesn’t fit the spreadsheet or the goals. Having said that I’m using this as a way of accumulating back training so there are synergies with SBS hypertrophy.

[Famendoza1981]

Fighter pull-ups day 4
5;4;4;3;2

[Famendoza1981]

Fighter pull-ups day 5
5;5;4;3;2