A journal of non-negligible strength gains
12345678910 ... ... 7879808182838485868788
| macroth |  | ... | 19-05-2014 @ 16:05 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Vid or it never happened. | ||
| AndyCoupe | | ... | 19-05-2014 @ 16:07 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Strong pulls those macroth! | ||
| deleted2_20210523 | | ... | 19-05-2014 @ 16:09 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 19-05-2014 @ 16:29 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks, Andy. One day, maybe, if I work at it really hard, this will yield some half-decent Oly lifts, which would be much cooler as I'm sure you'll agree. kirkynick said: They're only short though, so not sure how i'd fair on longer ones. It doesn't get any easier the higher you go, but I struggle from the start and just keep going so I imagine you'd be fine. | ||
| AndyCoupe | | ... | 20-05-2014 @ 10:13 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | macroth said:Thanks, Andy. One day, maybe, if I work at it really hard, this will yield some half-decent Oly lifts, which would be much cooler as I'm sure you'll agree. It doesn't get any easier the higher you go, but I struggle from the start and just keep going so I imagine you'd be fine. If you dedicate your training to oly lifting you will get better. You have the strength to put up some good lifts if you can nail the technique. | ||
| deleted2_20210523 | | ... | 20-05-2014 @ 18:22 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 21-05-2014 @ 14:23 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | AndyCoupe said: If you dedicate your training to oly lifting you will get better. You have the strength to put up some good lifts if you can nail the technique. Here's hoping. | ||
| macroth | | ... | 21-05-2014 @ 14:45 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | kirkynick said:How long have you been doing 5/3/1 for now? Do you go all out on the last set even when the weights are lighter? I'm finishing my 3rd cycle this year (3 weeks spread into 4, no deload weeks, started in late Feb), but I've done a bunch of cycles over the past two years, for up to 4 months in a row according to my records, which isn't that long when I think about it. I did the 3/5/1 PL version for a while last summer/fall as well. I've had reasonable success with the programme, but come July I'll be switching to something different inspired by AMH's training. I usually leave at least one rep in the tank or stop after the first sloppy or slow grinding rep. Sometimes I relent and push through for an extra rep to hit my rep goal, but this is usually a sign that I'm starting to stall on that lift. | ||
| deleted2_20210523 | | ... | 21-05-2014 @ 14:52 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 21-05-2014 @ 15:00 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Bench: ... 87.5x5 97.5x5 110x9 Felt heavy and slow, 10 was the goal. Ruh-roh, bench may be going the way of OHP.  Megagainz miniweight volume extravaganza: Swiss bar incline bench 30kg (wide gripx10, mediumx10, narrowx10)x3 Dips 3x10 Z press 32.5 5x10 | ||
| macroth | | ... | 21-05-2014 @ 15:20 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | kirkynick said: Good stuff. When do you decide to go for a single, and how do you build up to it from your normal 5/3/1 cycle? Since I'm still at a stage in my training where I expect PB's every year, at the very least the rep/1RM calculator has to be pointing to a solid PB, otherwise I might as well keep training. With that in mind, I won't go for a single unless there's an event coming up that more or less forces me to stop and take stock of my training (competition, long break due to holidays or work, complete change in training focus like when I switch to indoor rowing, that sort of thing). Since I don't usually go for a 1RM unless there's a nearly guaranteed PB, there's no need for a build up/deload, though I might rest for a couple of days beforehand if I'm feeling worn out and it fits my schedule. If I were to train specifically for a PL comp I might do differently. | ||
| deleted2_20210523 | | ... | 21-05-2014 @ 15:29 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 21-05-2014 @ 15:54 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Pretty much yes. I just went through my old journals, and as far as I can tell my lifting PB's over the past couple of years were done along the lines of what I said: before or after a comp with a couple of rest days thrown in, on a random day because I felt like it, in between training cycles... For example, my current plan is: -pull 210x11 on June 16th. -squat 152.5x8-10 and bench 112.5x9-10 on the 18th. -SM comp including 240 DL max reps on the 21st. - At some point during the following week, barring excessive wear and tear from the 21st, go for big DL and bench PB's, and a squat single of some sort. After all, 5/3/1 is pretty straightforward for tracking your progress, so it's just a matter of deciding when you want to cash in the gainz. As far as mixing strength and other training, it's a fine balance and I haven't been very successful at finding it. | ||
| deleted2_20210523 | | ... | 21-05-2014 @ 16:08 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| macroth | | ... | 23-05-2014 @ 14:50 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Squat ... 117.5x5 132.5x3 147.5x9 Decent set, a bit of a forward lean on some reps; I could do more to drive my elbows under the bar. EMOM 5 minutes Strict press x1, push-press x2, thruster x3 @45kg Erg 8x200m/3:30 repos 1:17.8/500m average. Smoked.  Some strict pull-ups and jump rope. | ||
12345678910 ... ... 7879808182838485868788
© Sugden Barbell 2026 Privacy - Terms & Conditions