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Originally Posted By Flashover343: finally back in the gym yesterday after *ehhem* 9 days off  Starting Week 3 off with benchpress. took my top set of 255 to 3 reps...which was nice. Then a Joker of 275 for 1  feels good man!Dude I get it. I’ll probably have the same time off span with family in town this week. Good work on the bench - always up! |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Flashover343: finally back in the gym yesterday after *ehhem* 9 days off Starting Week 3 off with benchpress. took my top set of 255 to 3 reps...which was nice. Then a Joker of 275 for 1 feels good man!obligatory video  Big Bench Press grinding! #benchpress #powerlifting #gym |
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First day back in a minute, and of course it’s deadlift day and of course I was running late this morning. AND the gym closes early sat/sun, so it was somewhat minimal. Stretch, warm up, led ball throws 5 @ 185 5 @ 210 12 @ 235 5x5 @ 185 About 10k steps so far today |
All those moments will be lost in time, like tears in rain.
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Squat max test/reload deload day! Based on last squat day (where I hit 250 x 11), I went with 275 for my test weight. Warm up, stretch, 5 @ 135 5 @ 155 3 @ 185 3 @ 225 3 @ 255 8 @ 275 Using Wendler’s rep/max calculator, that makes my new max about 348. New training max will be 310 going into next cycle. Not too shabby. |
All those moments will be lost in time, like tears in rain.
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Nice work! Any plans to change your routine? It's probably blasphemy to say this, but 5/3/1 is unnecessarily slow progression. Strict powerlifting routines will move the needle a lot faster without risking injury. On another note, wife decided on a whim to finish our basement so I got kicked out of my gym for a few months. Luckily I have space at work, but have to move thousands of pounds of shit temporarily. 
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Thank you, much appreciated! As to what next, I think I’ll stick to the 5/3/1 structure for the foreseeable future but will likely mess with the supplemental sets. My short term plan is to do standard 5/3/1 for the main working sets and 5x5 FSL or SSL for supplemental and expand the accessory work. I’ve got a few considerations here - as a 47 year old prior powerlifter I’ve already done the broken body/hurt all the time thing as well as run some conjugate/periodization waves, etc. Main goals are strength and being able to move while dropping body fat. So far I’ve been able to do pretty much exactly that and I’ve made some nice small physique changes that I want to keep progressing. That all considered, I don’t see the need to get out of 5/3/1 yet. What program are you working currently? |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Hank: Thank you, much appreciated! As to what next, I think I’ll stick to the 5/3/1 structure for the foreseeable future but will likely mess with the supplemental sets. My short term plan is to do standard 5/3/1 for the main working sets and 5x5 FSL or SSL for supplemental and expand the accessory work. I’ve got a few considerations here - as a 47 year old prior powerlifter I’ve already done the broken body/hurt all the time thing as well as run some conjugate/periodization waves, etc. Main goals are strength and being able to move while dropping body fat. So far I’ve been able to do pretty much exactly that and I’ve made some nice small physique changes that I want to keep progressing. That all considered, I don’t see the need to get out of 5/3/1 yet. What program are you working currently? That all makes sense. I didn't know your age and goals. I like 5/3/1, but it's not a great program to run forever if you're numbers oriented. I personally think I spent to much time with it. My numbers blew up when I switched. I'm 43, so not far behind. I'm doing Beast Slayer(kind of obscure) bodybuilding/powerbuilding. Trying to lose weight and stay somewhat strong. My powerlifting numbers are shit. I came close to squatting 500 in the last year, but got derailed and got sick of having a powerlifting gut. 285lbs for 10 on the squat is where im at now. I squatted 405 for 8 when I was almost 30 lbs heavier I'm down 20lbs in 4 months. I'd like to start fresh next year and see what numbers I can hit at a lower weight. Candito 6 week and Bullmastiff 18 week are my two go-to powerlifting routines. |
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Bench deload/test day Based on last bench day (where I hit 145 x 12), I went with 165 for my test weight. stretch, band warm up 2 x 10 @ bar 5 @ 95 5 @ 115 3 @ 135 3 @ 155 7 @ 165 5 x 6 @ 135 Might've had another rep or two in the tank for that last test set but my left shoulder (where I dislocated a rib head several years ago) was feeling a bit unstable and didn't fancy the thought of having to grind out a few nasty ones on a loose shoulder. That said, that still makes a max of about 205 with the Wendler calculator - or up about 30lbs since I started at the end of September - with a new training max of 180 going into the next cycle, up from 150 this past wave. I'll take it. |
All those moments will be lost in time, like tears in rain.
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Deadlift deload/test day Fudged a little on the numbers on this one - Based on last deathlift day (where I hit 235 x 11), I was supposed to do 270 as a test weight. I really didn’t feel like hunting down the plates so I did 275. Here’s how it went down- Stretch, warm up, throws 5 @ 135 5 @ 185 3 @ 225 3 @ 245 9 @ 275 Singles at 295, 315 Using the Wendler formula, we’ll call the new max 351 and the new training max 315. Deadlift is back above squat where it belongs, ha. Also - little over 15k steps to todee |
All those moments will be lost in time, like tears in rain.
Had Week 3 Deadlift yesterday, Top set of 520lbs 1+.  warmups 220 x5 275 x5 330 x3 work sets 410 x 5 (no belt, no straps) 465 x 3 (belt, but still no straps) 520....now, this is my best Comp weight, but gym PR is 530lbs, I usually would hit this for a single and move on. But today, I strapped in, put on some Slipknot, and gave her hell... 520lbs x 2!! Huge PR! Got some approval head nods from some fellow old-heads but.... I checked my phone to watch it back...I FAILED TO HIT RECORD  and to make matters worse during accessories....MY HEADPHONES DIED 
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OHP deload/test day Based on last OHP day’s 105 x 12, I went with 120 for my test weight. stretch, band warm up 5 @ bar, 65, 85 3 @ 95, 105, 115 7 @ 120 Also decided to get back into accessories - Superset x 5: Dumbbell row 10+ @ 70 OHP 5+ @ 95 Good mornings: 5x10 @ 95 Band pull apart series, 2x10 reps each at five positions Lat and shoulder band stretch/traction Good times, OHP is definitely the lift that suffered the most over the last however many years. With seven reps, the new max calculates to about 148, new training max will be 130. Again, I’ll take it. |
All those moments will be lost in time, like tears in rain.
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Squat day, rolled over to standard 5/3/1 with FSL. Got stuck at work later than intended and the gym closes early on Fridays, so it was a short one. Stretch/warm up 5 @ 205, 230 8 @ 260 5x5 @ 205 And out. I actually started to do SSL instead of FSL but the grind just wasn’t there today. Oh wells. About 13.5k steps today |
All those moments will be lost in time, like tears in rain.
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My wife decided on a whim to finish our basement. Quite a workout moving 15 years of toys, tools, supplies and gym equipment. Luckily another guy at work wanted to make our office trailer into a gym, so I got a space for most of my gear during reno. Attached File |
Got a Mark Bell SlingShot for Christmas Currently (as in only twice so far) using it like a Joker set, AMRAPing my previous top set, then adding 5%. So week1 bench went like: 180x5 205x5 235x5 (yeah, that was amrap) then with SS: 235x6 245x6 then dead bench: 180x6 180x8 First use was on a deload day...messing around and threw 225 up for 10!, then worked up to a 285 max |
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Very cool - never gotten to try the Slingshot gear, but several folks used them at my old gym. I haven’t lifted in weeks what with holidays and a bunch of travel. Might even back my training weights down a notch and restart BBB. Should be back in it tomorrow. |
All those moments will be lost in time, like tears in rain.
| The Slingshot works really well. I was doing a 3rd bench day that was just 20 minutes or so with the Slingshot. I did 5 sets of 3 reps of whatever I thought my single max was. It really helps feel less shocking when you're going for a true single. The extra day isn't taxing at all since you're getting an assist. |
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It’s been a little minute - first day back yesterday in four weeks, and it was deadlift day. stretch, warm up 5 @ 145, 185, 205, 235 9 @ 265 5 x 5 @ 225 Superset x 5: OHP 5 @ 95 Good morning 10 @ 95 Dumbell rows 5x10 @ 50 Little over 12k steps The DOMS are real today, lol |
All those moments will be lost in time, like tears in rain.
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OHP day 3.1 stretch, warm up 5 @ 65, 75, 85, 95 11 @ 110 For some reason I skipped F/SSL. Maybe because I already do so much pressing? I don’t know. Anyhoo… Superset x 5: OHP 5 @ 95 Good morning 10 @ 95 Dumbell rows 5x10 @ 50 Little under 12k steps |
All those moments will be lost in time, like tears in rain.
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Squats! Squats!, Squats! Squa-Squa, Squats! Er-ry Body!  12 weeks out.. Squat is coming back. #powerlifting #squats #depthbeforedishonor |
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Think I already commented on the youtubes but good work and that depth is looking great! Today’s my 48th and held off till today for squat 3s day. Thinking about trying something stupid with a 48 rep set, but I might die. Worth it? |
All those moments will be lost in time, like tears in rain.
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Yesterday was my 48th and squat day. Didn't go crazy with it - first day squatting in about a month and the regular work kicked my ass! Stretch, warm up, etc. 5 @ bar, 135, 185 3 @ 215, 245 7 @ 275 Superset x 5: OHP 5 @ 105 GM 10 @ 105 Dumbbell rows 5x5 @ 50 Got about 15k steps in. Not a bad day. Tomorrow is back to bench, need to get in and knock it out early. And add some sled work or something in, time permitting. |
All those moments will be lost in time, like tears in rain.
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Yesterday was Deathlift 3.2 - 3s day Band warm up, stretch 5 @ 135, 160, 190 3 @ 230, 250 5, 3 @ 280 —- got a set of five, took about a 30 sec break to summon the ancestors, got three more reps 5x5 @ 230 Superset x 5: OHP 5 @ 95 GM 10 @ 95 Superset x 5: Dumbbell row 10 @ 50 Plate side raise 10 @ 10 About 15k steps |
All those moments will be lost in time, like tears in rain.
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3.2.4 yesterday - OHP 3s Band warm up, stretch 3 @ 95, 105 7 @ 115 3 @ 125 Couple two or three singles at 135 5 x 2 @ 125 Superset x 5: OHP 5 @ 95 GM 10 @ 95 Superset x 5: Dumbbell row 10 @ 50 Plate side raise 10 @ 10 Sled drags - 10 x 40m @ 90lb These were 20m down and back - first three I did forward drags down and backward drags back, got quad cramps, switched to forward drags down and back for the rest. And some ding dong knotted the weight strap on the sled so couldn’t increase weight, had to just go quickly. About 17k steps altogether |
All those moments will be lost in time, like tears in rain.
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3.3.1 Squat 5/3/1 day Been snowed in with shit roads and sidewalks for the better part of a week, thankful to be back at it. Even busted out the Oly shoes for the first time in years. Band warm up, stretch 2x10 @ bar to check movement in the “new” shoes 5 @ 135, 170, 190, 210, 230 3 @ 260 7 @ 290 5x1 @ 315 5x5 @ 230 Superset x 5: OHP 5 @ 95 GM 10 @ 115 Superset x 3: Dumbbell row 10 @ 70 Plate side raise 10 @ 10 No time for sled drags but my quads sure did stay mildly cramped/charlie horsed all the way home. Thanks, Nike Romaleos! About 12.5k steps so far today. |
All those moments will be lost in time, like tears in rain.
| Man I was starting to feel like I was back in the groove after the back surgery and then some dude rear ended me a couple weeks ago. Bad enough to total the car but no busted screws or anything so I guess I made out okay. Surgeon got imaging done quick and told me to give it hell Monday so we’ll see. I’m glad I found a surgeon who’s a former power lifter. |
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Originally Posted By Hank: Getting back in today? I just finished my first set of squats, 300x5. Couple more sets to go but feels good so far. ETA: squats went easy so I went ahead and did 5 sets of OHP @145, then got 15 pull-ups which is probably an all time PR (at least since my balls dropped, lol). Always hated those things. Think I’m gonna kinda LP a bit further before jumping into 5/3/1. |
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3.3.2 Bench 5/3/1 day Band warm up, stretch 5 @ 95, 115, 135 3 @ 155 7 @ 170 Couple singles at 180, 185 Then some FSLish, 5x6 @ 135 Superset x 5: OHP 5 @ 95 GM 10 @ 115 Superset x 5: Dumbbell row 10 @ 70 Plate side raise 10 @ 10 And an extra set of side raises About 10.5k steps so far today. |
All those moments will be lost in time, like tears in rain.
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3.3.3 Deathlift 5/3/1 day Band warm up, stretch 5 @ 135, 165, 185, 215, 235 3 @ 265 8 @ 295 Four singles at 315 5x5 @ 235 Superset x 5: OHP 7 @ 95 GM 10 @ 95 Superset x 3: Dumbbell row 10 @ 70 Plate side raise 8 @ 20 About 11.5k steps today. |
All those moments will be lost in time, like tears in rain.
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Woke up Friday with a sore throat and sinuses have been a mess since then. Took an extra day yesterday to rest but didn’t help much and slept like shit last night for five whole hours - back in today for 3.3.4, OHP 5/3/1 day. Bands and warm up 5 @ bar, 65, 85, 95 3 @ 110 7 @ 120 5x1 @ 135 5x2 @ 125 Superset x 5: OHP 5 @ 95 GM 10 @ 115 Superset x 4: Dumbbell row 10 @ 70 Side raise 8 @ 20 Rolling dumbbell extensions 4 x 8 @ 20 Only about 7.5k steps today so far, drove to the gym because it was frickin 14* when I got up. |
All those moments will be lost in time, like tears in rain.
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In case anyone is wondering about my daily numbering scheme, ie 3.3.4, it’s basically (cycle).(wave).(day). I’m essentially observing the seven week protocol of 5/3/1 but, since I tend to go loosely every other day as opposed to a strict 3x or 4x week, this seems simpler. So if today was 3.3.4, next session will be 3.4.1. After 3.7.4, calculate new training maxes and go to 4.1.1, etc. |
All those moments will be lost in time, like tears in rain.
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3.4.1 - Squat 5s day and probably last day in the gym this week due to travel. Also missed a few days, that sickness got worse and kicked my ass for a minute, but today was good. Band warm up, stretch 5 @ bar, 135, 160, 190, 210, 240 10 @ 270 5x5 @ 230 Superset x 5: OHP, Front Squat, GM 5 @ 95 Superset x 4: Dumbbell row 10 @ 70 Side raise 10 @ 15 Little over 11k steps today. |
All those moments will be lost in time, like tears in rain.
how did I not put this little gem up from 2 weeks ago? Huge Deadlift PR attempt! 540lbs! 10 weeks out! #powerlifting #deadlift #pr oh and I might have started a small regimen of *cough cough* Reta |
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Keep up the good work boys! That deadlift looked smooth. Still lurking here. No cool single PR's to speak of myself. Hit a volume PR the other day. I have not been this sore in a long time. This is the second leg day of the week. Squat day was 45klbs. Attached File |
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Originally Posted By Flashover343: how did I not put this little gem up from 2 weeks ago?  https://www.youtube.com/watch?v=0B7l4HScITcoh and I might have started a small regimen of *cough cough* Reta Well shit, you should have doubled that! Good work, mano! And keeping up to date on the Reta - looks very interesting |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Jarcese: Keep up the good work boys! That deadlift looked smooth. Still lurking here. No cool single PR's to speak of myself. Hit a volume PR the other day. I have not been this sore in a long time. This is the second leg day of the week. Squat day was 45klbs. https://www.ar15.com/media/mediaFiles/473548/Screenshot_20260215_124258_Boostcamp_jpg-3714260.JPG Great frickin work! And I thought I was doing volume, damn! |
All those moments will be lost in time, like tears in rain.