Training Logs and Autism

These two cycles of 5/3/1: Full Body Boring But Big (FBBBB) mark the first time in at least a year that I've been able to stick to the plan as written in my spreadsheet. Traditionally my training plans get interrupted by work trips.... in fact I'm writing this on my way to one right now! It was fortunate that this trip happened to come directly after completing my training cycle for once!  I'm ultimately satisfied with how the last 8 weeks went. >I got a lot stronger on all rep work. I always push for 50 reps in as few sets as possible This methodology keeps me mentally tough and I've observed a much better effect on strength, hypertrophy and body composition in comparison to the prescribed 5x10.  >my main 5s work is recovering. I failed ALL FOUR lifts on cycle 1 because my TMs were surprisingly too high.... on cycle 2 I was able to redeem myself on 3 of the lifts. Sadly my ohp is struggling still.  >I did a LOT of assistance work on cycle 1, but couldn't s...

Squat 5s top set @265 Despite being sleep deprived this was a good session. The movement pattern felt smooth. I had great MMC and best of all my knees felt good. On any other day I would have had more in me, but I didn't do jokers because I didn't feel GREAT.  Bench BBB @135 23, 15, 12 Only now do I realize that I was supposed to do OHP and not bench.... oh well! I cleared 135. Felt awesome. Rep and volume PR!  Inverted row 17, 12, 10 Didn't PR but a solid performance. "350" Hip thrust @ 155 20, 16, 14 Matched my rep PR but cleared 155 and hit a volume PR for that weight! 

MORNING: BBB RDL @ 185 20, 15, 15 Finally cleared 185!!!! I didn't feel too beat up but maybe it's because I've been sloppy with my diet. 5s Bench top set @195 It didn't move as easily as I would have liked so I didn't do a Joker set. Still good enough to advance my TM!  AFTER WORK: I didn't get to do anything after work.  I was busy that day :( 

BBB squats @185 20, 15, 15 This was a significant jump in weight. I didn't expect to clear it in 3 sets. In any case I'm extremely happy!  5s OHP top set @150 FAIL (1 rep) I could tell by my second set (135x5) that 150 would be a challenge. Still got 1 rep more than last cycle. At this point I think it's necessary to lower my TM drastically and try a totally different approach with OHP. I know from past experience that my shoulders respond very well to frequency and lower rep sets. Sadly the volume work is doing nothing for me.  Chin-ups  10, 10, 6 I was really exhausted because I didn't get a lot of sleep and just did two big lifts. The win here is the lack of rep drop-off on set 2   "350" hip thrust @155 20, 11, 10 PR!!!! Got some bad rep drop-off because I was tired. 

It's been hard to keep up with writing these days.  I feel like every time I sit down after my session to write my thoughts I get interrupted. I'll just leave my general sentiments on my sessions so far. There's been a lot of obstacles. Lots of ommissions and even a day where I had to dial back my supplemental work  but despite that I've been performing very well. I've been doing Joker sets here and there, keeping them conservative. My all around strength is returning. Squat 5s top set @ 235 Joker set 1x275 BBB ohp 20, 11, 8, 8 + 3 +1 "350" Hip thrust @ 155 16, 15, 11 --- Deadlift 5s top set @315 Joker 345x1 Bench BBB @135 20, 15, 10+3+2 Inverted Row 17, 12, 11 Wide GM @95 11, 10, 8 Hanging leg raise 8, 6, 5 Single leg deficit hip thrust 8, 9, 10 Back bridge 3 sets --- 5/29/24  Morning BBB glute squats @ 185 10, 6, 5 The weight actually felt lighter than I anticipated, the issue was that my hips are starting to feel very fatigued and I'm experiencing d...