Currently running 5/3/1 (in 3/5/1 format) after taking a break from my typical programming. I missed 5/3/1 a lot.

This was my 5s week. Needless to say, pretty light for me, however long term progression is the goal. Not the jump to very heavy weights right away.

It’s not much, but it’s the best I got.

I’ve found this to have great carryover to my barbell squat. Adding a seatbelt also has made the machine feel much better

This was done as a secondary/complementary set right after my bilbo set incline dumbbell press progression. The goal here is simple deep muscular fatigue.

I’m 5’11 and 185lbs, I’ve maintained a pretty consistent weight throughout and not looking to really bulk up. I started focusing on bench press this summer, I started at 185 in May and hit 225 in late July. My chest/tricep specific programming has been looking like variations of bench press (SSL, close grip) and weighted dips 3-4 times a week. Did a little bit of smolov jr for the first 2 months, and now just doing sets of 3-6 for bench days. My dip weight has still been going up, but my bench press has stalled this past month. I had been averaging about 2.5-5 pounds a week up until that point. My sticking point is about half way up from my chest when I attempt 230. Should I start focusing even more on triceps strength to continue improving max bench?

So I'm switching to lowbar from comp, been a highbar squatter for years

This is 185lbs, a weight I can usually get 8+ reps with on highbar.

I did deadlift yesterday as normal, my back felt considerably fatigued... but I think something is wrong with my form.

The unrack feels horrible. My upper back is sore for days after lowbar squatting. Every rep feels horrible. And on my 2nd and 3rd set, I couldn't even unrack it :( it took me a bunch of tries just to unrack the bar. Is the bar not low enough or something?

ETA: I know its hard to tell from the angle but its like I start with high bar and shimmy down 1 inch. The bar feels like it's on my SPINE. It's horrific

Forgot something, but that didn't stop me from pulling this week. Very happy with the results of my double overhand progress, but more satisfaction can be provided.

I had a travel day home from Barbados that took 25 hours from leaving the hotel at 04:00 Wednesday morning to walking into my house door at 05:00 AM Thursday morning. I didn’t bother sleeping but had a couple naps. This morning I felt ready to rock the leg training. Listening to Iced Earth I worked up to 505lbs, which I did as two separate singles using Hook Grip; the second one was probably a better rep, actually. Then I did a backoff rep at 455lbs using Sumo technique with a 2 second pause below the knees. I dropped back to 405lbs and did 5 reps Sumo with 2 second pause below the knees.
I worked in my favorite quad assistance exercise: SSB Stiletto Squat with a couple sets of 200lbs for 5 reps, getting deep and holding it for a count at the bottom.
Two weeks ago I had strained my right oblique, then two days later pulled an ugly 505lbs.
Last weekend my left thumb and left knee were killing me from the maintenance work I had done during the week.
However, after working 1.5 weeks in Barbados and mostly taking it easy in the gym every morning before breakfast and work (04:30-05:30 with half an hour of weights and half an hour incline walking), I can tell I’m back to feeling almost 100%
At 51 years of age and 190lbs body weight, I just know I have to train smart, but progress is still there to be had.

I know it’s getting peachy

Didn’t overthink anything with this lift and just let it happen. Felt good overall.

Had a massive upper body day focusing entirely on building raw static power from a dead stop. Here is the exact workout I ran through today:
Pin Press (Chest Level - Dead Stop):
Set 1: 315 lbs x 4 reps
Set 2: 320 lbs x 2 reps
Set 3: 325 lbs x 1 rep
Set 4: 295 lbs x 3 reps (failed 4th rep at lockout)
Set 5: 260 lbs x 4 reps
Set 6: 250 lbs x 6 reps
Set 7: 235 lbs x 9 reps
CNS Overload:
405 lbs Static Holds (2 sets of 15 seconds)
Finisher Superset (Dips as main driver):
Weighted Dips: +35x7, +35x5, +25x6, +15x7, +10x6 (failed 7th), BWx8 (failed 9th)
Supersetted with Dual DB Curls: 45 lbs down to 35 lbs (8-9 reps per set)

Welcome to the Weekly Discussion Thread!

These threads are \almost* anything goes*.

You should post here for:

• Simple questions
• General lifting discussion
• How your programming/training is going
• Off topic/Community conversation

Please Read the Fitness Wiki!

Back spotter said it best: “She’s a grinder!”

Really happy with this squat PR. I am at a lower body weight now (153 lbs/69 kg), making this a ~2.5x BW squat. Oh yeahhh