Faraz's Training Log

[Faraz]

Squats 5x85 3x95 1x107.5kg - meh, my squats has been pretty ordinary lately, I used to do 3x5 at this weight so 1 rep is a joke and form wasn't great... maybe something to do with cycling to the gym.
Bench 5x75 3x85 2x95kg
Power Cleans 3x3 72.5kg
Chinups 7,5,4,4,3
kneeling ab-wheel rollouts 5,6,5
some shoulder rehab/prehad work

Cycle to and from gym

End of first cycle of wendlers 531 two days a week, no deload week, will go straight into cycle two next week

[rere]

Hi faraz I have heard about the 5/3/1 program, looks very interesting. Just been reading up on it too. How's it going so far for you?, if you don't mind me asking. It seems like a simple enough programme to follow and Mr Wendler swears that it increases strength better than most strength programs, I like the fact that you base your lifts of 90% of 1rm, I found that concept intriguing

I'll be keeping any eye on your log, especially this 5/3/1 system.

Thanks In advance

Rere

[natew]

I'm having a difficult time trying to figure out what to do on Press day.

Squat
Power Clean
Bulgarian SS
GHR

Bench
DB Rows
Dips
Abs

Deadlift
Front Squat
Good-mornings
Abs

Press
Pull-ups
DB press (palms in) (?)
Curls (?)
Shrugs (?)
Abs

I'm sure there are suggestions in the book, but I can't purchase it atm. What u say?

[Faraz]

Deadlifts 5x105 5x112.5 6x120kg
Press 5x50 5x52.5 5x55kg
BOR 5x5 65kg
Dips 3x12,11,8 Total = 55

Cycled to and from the gym

[Faraz]

Squats 5.x87.5kg 5x92.5 5x97.5kg - I really feel I have lost strength on the squat??? gotta be a food or cycling related thing
Bench 5x77.5 5x82.5 5x87.5
Power Cleans 3x3 75kg
Pullups 6,5,4,4,3
kneeling ab-wheel rollouts 3x6
some shoulder rehab/prehad work

All an all not too impressed with my efforts, just made reps on the last sets

[natew]

Hey man,

I think my issue with deadlifts is that I don't keep as rigid as possible with my lower back. My back isn't rounding, but I don't think I'm keeping it in extension completely which I should be.

About the program, I like it a lot. I was tired of squatting every single workout. Also I like that I can add volume with the assistance exercises.

I've been feeling the same thing as you when it comes to squatting. All of a sudden my squat feels much weaker. I was sick and lost 7 lbs which wouldn't help, but I think it started even before I got sick.

[rere]

Squats 5.x87.5kg 5x92.5 5x97.5kg - I really feel I have lost strength on the squat??? gotta be a food or cycling related thing
Bench 5x77.5 5x82.5 5x87.5
Power Cleans 3x3 75kg
Pullups 6,5,4,4,3
kneeling ab-wheel rollouts 3x6
some shoulder rehab/prehad work

All an all not too impressed with my efforts, just made reps on the last sets

Do you keep a log of what your eating throughout the week?
Could be food as you say.


Rere

[Faraz]

Na, I haven't been keeping the diet as good as i could, I eat clean about 95% of the time and the amount of calories is pretty high, so i think its more about not getting enough protien...

[Faraz]

Deadlift 3x112.5 3x120 6x125kg pr
OHP 3x52.5 3x55 3x57.5kg - Shoulder pain is holding me back... don't know what is causing it, have tried heaps of shoulder dislocations, pull aparts etc with tennis ball rolling. Getting annoyed.
BOR 5x5 67.5kg
Dips 4x12,10 Total = 58 - goal is to total 100

Main thing is to sort out the left shoulder, maybe time for a massage

[natew]

get the one with the happy ending, i hear they're the best.

[rere]

Nice PR on the deadlift Faraz, I second what Natew says

[Faraz]

Squats 3x92.5 3x97.5 3x102.5kg - should have done another rep...
Bench 3x82.5 3x87.5 3x92.5kg - Also should have done another rep but no spot and wasn't in the rack
Power Cleans 3x2 77.5kg - few missed reps here
Chinups 7,5,3,3,3
kneeling Ab-wheel Rollouts 3x7

[Faraz]

Deadlifts 5x105 3x120 3x132.5kg
OHP 5x50 3x55 1x62.5kg - Shoulder pain continues...fuck
BOR 5x5 70kg
Dips 4x12,10 - Total=58
Leg raises 3x8

[rere]

Good effort on the Press there Faraz
Are you coming to the end of another cycle?
How's it been so far?

[Faraz]

Thanks man, yeah end of 2nd cycle
I feel good on the deadlift and my squat strength seems to be getting better. My shoulder has been giving me issues though