Atypical1's 5/3/1 Training Log - Start date 8 Sept 2009

[Kathy]

It absolutely turned into a full body workout.

Glad you said this. Some days, I'm ready to collapse from contracting every muscle in my body to get out the last few reps and not use leg drive!
Great workout yet again.

Squats. 5*195, 5*225, 10*255.

Please tell me you were out of breath after doing that set of 10! That is some mental fortitude.

[atypical1]

Kathy, yes I was out of breath and dizzy.

23 Oct, Fri.

Deadlift: 3*285, 3*340, 8 * 380.

Deficit Deadlift (assistance) 5*8 @225

Leg raises: 3 sets of a bunch.

Deads went well today. I turn 41 tomorrow so wanted to end 40 with a bang. I potentially could have gotten one maybe two more out of my main set but it would have been ugly in a number of ways. My grip held and my hand no longer hurts so I'm pretty happy.

Deficit deadlifts: I wanted to try these because, well I heard they were tougher to do. I like them because it gives me practice getting my hips a tad lower. I did these in a very methodical manner and made sure each rep was from a complete dead stop. Next time I'm going for sets of 10.

Leg lifts: I hang from the pull up station and lift my legs so that they are vertical. I do these slowly and without any swinging. These are really tough but I admit that they really help my back feel better once I've completed my deadlifts. They must balance out each other.

I've destroyed the legs of a pair of sweats from doing deads. The bar just hits it enough to create a hole and now every time it gets snagged the hole gets a bit bigger. I might just patch these up though (just like mom did to my jeans as a kid...).

My calories are running around 3500 with over 200 g of protein. I'm going to add some cottage cheese next week to get a caloric boost.

james

[bobu]

Good work on the deadlifts. I did some deficit deadlifts for awhile and enjoyed them but they didn't seem to have much impact on my standard deadlift numbers.

[pagangoddess]

If I'm understanding deficit deads correctly . . . . how did you create the deficit? Does you gym have a platform? Also how much deficit did you create?

Happy birthday! I hope it is an enjoyable one.

[atypical1]

I just stood on some plates so the deficit was only a bit over an inch. Bflo had an article on his blog and it talked about a 6 inch deficit but I'd be very concerned about my back at that point.

james

[Buffalo150]

James-

Happy happy to you, youngster...

I came away from the deficit Deads none the worse for wear, which was a surprise, considering the way I felt after doing them.

-Bflo

[guru]

Many happy returns James from a fellow Octoberian. We're almost exactly one year apart.

[holvoetn]

Nice solid workout James, as usual.

And happy birthday too.
Welcome to the plus-40 crowd, there is plenty of room so come in

[lifthard]

Destroying sweats...wow! Great work James and happy bday (from another late October person).

[Vlad]

I've destroyed the legs of a pair of sweats from doing deads. The bar just hits it enough to create a hole and now every time it gets snagged the hole gets a bit bigger. I might just patch these up though (just like mom did to my jeans as a kid...).

I have the same problem, so I had to patch them twice already.

Happy birthday!

Vlad

[sgi4950]

I've destroyed the legs of a pair of sweats from doing deads. The bar just hits it enough to create a hole and now every time it gets snagged the hole gets a bit bigger. I might just patch these up though (just like mom did to my jeans as a kid...).

I have the same problem, so I had to patch them twice already.

Happy birthday!

Vlad

Hmmm...maybe I'm doing something wrong on my deads. I've never scraped my shins or my pants. Might need to tweak my form.
Nice D/L's and good news on the hand.

Happy belated birthday James! Did you do anything exciting to celebrate?

[atypical1]

I'm not sure that you're "supposed" to scrape your shins. It's simply the way that I'm made. It's pretty much impossible for me to deadlift without doing so.

Oct 26, Monday

Bench: 3*195, 3*215, 8*250

Bench: 185 * 10, 10, 10, 8, 8

DB Rows: 10*70, 80, 90, 100, 110. 7@120.

Solid work set today. My bench set up was spot on which kept my form good. I did these in the power cage and set the pins to be as high as possible so that my arms were straight when I unracked the weight. This made a world of difference. It increases my chance of not being able to rack the last rep though but that's what the safety pins are for.

I did BBB for bench again and these went well. I petered out on the last two sets though.

DB Rows went well and I was pleased with my performance. My grip held but fatigue hit me hard on that last set.

james

[Wellhairedbeast]

I'm not sure that you're "supposed" to scrape your shins. It's simply the way that I'm made. It's pretty much impossible for me to deadlift without doing so.

Well shin scraping i better than the barbell not touching your shins at all, if you scrape your shins its means your the correct distance from the bar (not that having unscathed shins = bad form, it can just be used as an indicator for one aspect of form). The bar must be kept close to the body at the end of the day.

Nice Benching btw

[maroon]

Happy belated birthday James

I scrape my shins deadlifting too. It's especially annoying if they are already sore and bruised. Keep up the awesome lifting

[muddy]

Really excellent bench day, nice job! I hear ya on the scraping issue. I think I've pretty much removed the hair up the front of each shin permanently at this point. I've also a few knicks on each shin that I got back when I first started SL5x5 that never get a chance to go away. That would make an interesting thread - show your battered shins.