Squats for week #2 workouts have gone, thus far: 330lbx4 in cycle #1 to 335lbx5 in cycle #2. Today called for 345lbs on my final set and I had in mind to get at least 6 reps seeing as I did 355lb for 5 in week #3 of the last cycle. I picked 8 reps as the ultimate goal, but this turned out to be a little ambitious and I ended up getting 7 reps. Still, this is good improvement: 330x4-->335x5-->345x7. On these heavier weight, higher rep sets, I think the inflexibility in my hips and hamstrings are really starting to hinder me. My back is giving out way before my legs are. Although before beginning 5/3/1 I never did more than 1 rep or 2 reps over 300lbs, so maybe I'm just not used to it yet. On a related note, I need to warm up more. My legs are feeling like lead before I begin my working sets. Anyway, I really have no idea what I'm talking about.
Goals:
270x3
305x3 345x3
Lifted:
270x3
305x3 345x7
For assistance work I only did front squats, 5 sets (3 sets of 135 for 7, 2 sets of 225x3). Doing back squats has made my back tighten up the past couple of squat workouts. Again, due to my tight hamstrings and hips, I think. Stretched and foam rolled afterwards, as usual.
The program called for 220x3 as my final lift today. This time last month I lifted 215x7 so I knew I wanted to get at least the 7 reps. Still, I had in my mind the 220lb set I did in my first cycle of 5/3/1 where I only managed two reps. It all went better than expected and I managed 220 for 8. No video today, oops.
Cycle #2 progress from the beginning of the program thus far: 210x8-->215x7--->220x8
Goals:
170x3
195x3 220x3
Lifted:
170x3
195x3 220x8
I was pretty spent after my last set and struggled with the assistance work: I think I only got 50 reps (75 was the goal) in 5 sets of 65lb db flat bench. I got all 50 reps of db rows at 80lbs, though.
The deadlifts continue to improve. At the start of the program (cycle #1, workout #2) I did 375x11. During the second cycle of the following month, I improved to 385x11. Today, cycle #3, I managed 395x12. I was pretty certain during the warm up sets that I would have a poor session since set #2 at 350lbs felt difficult and I was stiff. I have been spending most of my days sitting and studying so I think that is part of the problem. Anyway, I knew I wanted to get 12 reps when I came in and around rep 3 I think I felt like I could do it.
Goals:
305x3
350x3
395x3
Lifted:
305x3
350x3
395x12
I switched up the assistance work a bit and did 5 sets of 5 deadlifts at 255lbs (not touch and go and double overhand grip). They were pretty easy. I want to try and work up to 5 sets of 10. I continued to work with the ab wheel.
Shit.That was some garbage. I wanted a redo so badly. I had weak leg drive today coupled with an inability to get under the bar --Waaa. I think this is a result from doing hill sprints on the same day as squats last workout; I'm still sore in my legs and back from that. Anyway, I won't be making that mistake again. I wanted to get 195 for 7 since I got 190 for 7 last month and 200 for 6 at the end of the last cycle. This did not happen....I did improve my assistance work, however: I did 55 weighted dips (+45lb) in 5 sets and 50 chinups in 5 sets.
Squats are blowin' up! I was pretty sure today was going to be shitty since my legs felt like cold rubber throughout my warm ups. Anyway about three reps into my final set I knew I had something going, and when I hit 7 reps (the number I had in mind to hit before I got to the gym) I knew I could get 10. I left some in the tank for next week as well.
Looking back at my week #1 numbers from the last two cycles I hit 310x6 in month 1 and 315x7 in month 2. This month I hit 325x10. Sweet.
I limited my assistance work to some light sets of front and back squats: my legs were shaky and my back tightened up a good bit when I started to front squat. Instead of hurting myself anymore, I spent about 30 minutes stretching and foam rolling.
Edit: I ran 7 hill sprints this evening. Legs were wobbling by the end.
Goals:
250x5
285x5
325x5
Lifted:
250x5
285x5
325x10
Video of final provided. This time the video is sideways; WTF, I am incompetent.
