Heretic's 5/3/1 Journey For Raw Strength (A Video Log)

[arbit]

I hate you uber-strong dudes, aaaaaahhhh
Here I am struggling with a bench of 150 and squat of 175.

[pierini]

I'm short on time today so couldn't view your video but I wanted to give you a SHOUT and congrats on your 310x8 squat PR. Rest and recovery does the body and strength good.

[Heretic]

Originally Posted by arbit

I hate you uber-strong dudes, aaaaaahhhh
Here I am struggling with a bench of 150 and squat of 175.

Thanks I guess... I am really not all that strong, but I am stronger than I was last month which is what I am shooting for right now. Small linear gains add up to big gains over the long haul.

Originally Posted by pierini

I'm short on time today so couldn't view your video but I wanted to give you a SHOUT and congrats on your 310x8 squat PR. Rest and recovery does the body and strength good.

Thanks Pierini! I am gaining back most of the weight I lost, which is helping things for sure. This is two workouts in a row where I have set PRs. I will really have to break one out tonight to make it 3 in a row with Military Press. I love how about 10lbs of body weight can make a world of difference!

[Heretic]

Military Press:
Warm up: Light weights. No mobility/PVC work tonight I was running late.
45x20
45x10
95x3
115(75%)x5
120(80%)x5
130(85%)x12 HUGE PR!!!

Boring But Big sets: Military Press
95x10
95x8
95x8
95x8
95x10

Pull-ups:
+25lbsx5
+25lbsx5
+25lbsx5
BWx8
BWx6

This is the first time I have ever gone 3 for 3 breaking PRs on the 5RM week. I crushed all my old numbers and am really feeling great about my lifting. My goal for tonight was 9 reps with the 130. On July 2nd I only got 6 reps with 140, so this is a huge improvement to get 130x12! I have pushed my body weight back up into the 190's and I am feeling great. I am much leaner than last time I was here and I am close to being stronger as well. My all time high is 200 (not too bad at 5'4'') and I plan to be back there by the fall and stronger than ever.

LINK TO THE VIDEO

[Heretic]

Deadlift:
Warm-ups: Dynamic stretching, PVC roller
135x5
225x3
315x1
340x3 (80%)
365x3 (85%)
385x8 (90%)

SLDL: I wore my straps here because I tore a big chunk out of my right hand on my last deadlift set and didn't want to make it any worse.
225x10
225x10
225x10
225x10
225x11

I will do abs tomorrow when I am done benching. I had very little time tonight and this is going to be a crazy week.

I am looking for some advice on my deadlift. It looks to me like I am not keeping my lower back arch very well. Does this stand out to anyone else or am I seeing things? Thanks.

HERE IS THE LINK TO THE VIDEO

[pierini]

Originally Posted by Heretic

It looks to me like I am not keeping my lower back arch very well. Does this stand out to anyone else or am I seeing things? Thanks.

Well, I'm not qualifed to critique your deadlift or its starting position, but it seems to me that your lower back arch you should similar to a starting position with the Olympic clean. If that is true, your lower back arch could be better. Some vids from the side view with you topless would give you better video evidence to study. I struggle with this too.

Have a great day!

[Heretic]

Originally Posted by pierini

Well, I'm not qualifed to critique your deadlift or its starting position, but it seems to me that your lower back arch you should similar to a starting position with the Olympic clean. If that is true, your lower back arch could be better. Some vids from the side view with you topless would give you better video evidence to study. I struggle with this too.

Have a great day!

Ok, thanks for the input. I watch some many videos that sometimes I see things that are not there. I think this is one of the big benefits of my shooting the vids though. I never would have caught this otherwise.

I am going to have to work on this. I feel strong this way and don't feel any lower back strain, but I am thinking it might add some pounds to my pull if I get it worked out so this will be my focus on my deadlift deload in two weeks. Until then I am working up to 95% next week and that is not the time to be screwing with my form.

[Heretic]

Bench Press:
45x20x2sets
95x10
135x5
155x3
185x1
200x3 (80%)
215x3(85%)
225x9 (90%) This is a huge PR my old 9 rep PR was 205!!!

Boring But Big Sets:
160x10
160x10
160x10
160x10
160x14 *Since I got more than 10 here I will be kicking this up to 165 next time.

Body Weight Pull-ups: Really focusing on using the lats and not biceps.
BWx8
BWx8
BWx6
BWx5
BWx5

AB Roller: (Since I missed it on deadlift day yesterday)
BWx10
BWx10
BWx10
BWx10
BWx10

Tonight my bench form actually felt a little off and I was having a hard time staying tight. I tried to focus on crushing the bar really hard, which usually tightens up my whole body. Overall I am pretty thrilled this kills my old 9RM PR by 20lbs. I am riding the PR train right now and loving it!

HERE IS THE LINK TO THE VIDEO

[Heretic]

So yesterday I drove just over 300 miles running all over PA getting various things set up for my job. I then spent some time with a friend who is getting married on Saturday. I got home at 11:00PM after being up and on the run since 6:00AM. Luckily I managed to eat pretty well despite my crazy day. I figured screw it I have goals and because of my schedule I won't be able to lift Friday or Saturday so it had to be last night. I made a deal with myself. If I PR'ed on the squats I was going to just shut it down and call it a victory.

I needed 325 for a minimum of 3 reps, but I needed 7 to break to break my old PR of 305x7.

Squat:
Warm-ups: Dynamic warm-up and PVC roller to loosen up after all that time in the car!
45x12
135x5
225x3
275x2
290x3 (80%)
310x3 (85%)
325x8 (90%) PR! This was not easy. I put everything I had into this set since I did not have time for accessory work.

From about 2:00PM until evening on Sunday I am going to have a crazy weekend, hopefully I get time to rest and recover because I plan on kicking some serious ass this week working up to 95%!

Sorry, but no video this time. I didn't have time to break out the camera.

[Heretic]

Military Press:
Warm-ups: Dynamic Mobility
45x12 2 sets
95x3
115x5 (75%)
130x3 (85%)
145x8 (95%) PR! Last time I did 145x5

More Military Press
Boring But Big Sets:
95x10
95x10
95x10
95x10
95x12

Pull-ups: I wanted 5x5 with +25lbs but could not quite get it
+25x5
+25x5
+25x5
+25x5
+25x3
BWx7 (Fried at this point!)

Dips: I did the broom stretch for my shoulders between sets
BWx10
BWx10
BWx10
BWx10
BWx10

I will eventually start adding weight to the dips, but at this point just getting that many reps on the bodyweight ones is challenging enough.

I am still hitting the big PR's. I have 405 for deadlift on Wednesday and 240 for bench on Friday so I am hoping I keep riding the PR train!

HERE IS THE LINK TO THE VIDEO

[Heretic]

Tonight I worked up to 95% of my training max. Despite my form feeling like **** things went pretty well. Here is how is broke down:

Warm-ups: Dynamic stretching and PVC roller work
135x5
225x1x2sets
320x5 (75%)
365x3 (85%)
405x6 (95%)

My form felt really off so instead of doing my 5 sets of 10 on the stiff legged deads I decided to pull a few singles to work on my form. I have decided that I need a new set up style to get my lower back arch to an acceptable point and to get my hips down more. I tried to pull like my one old training partner for the first few then switched to the Jim Wendler roll and pull style. I think that this will work for me I just need to take some time to get used to the timing.

Here is a sample of what I am trying to mimic:
Jim Wendler 585x7
Jim Wendler 600x5
Jim Wendler 625x3
Jim Wendler 710x1

Here is how the singles broke down:
315x1 Tried pulling like Todd my old training partner
315x1 Same as the first. Felt very unnatural and unexplosive.
315x1 The rest of these are done with the roll and pull style Wendler uses.
315x1
315x1
315x1
365x1 The first set at 365 was probably my best overall one of the night
365x1
365x1

At this point I was pretty fried and I felt I was reaching the point of diminishing returns. I am going to take some stills from the videos to compare the set-up and see if my mechanics are better. I would REALLY appreciate any input you guys have on my form on these sets. Thanks.

45 Degree Hypers:
+20lbsx12reps
+20lbsx12reps
+20lbsx12reps
+20lbsx12reps
+20lbsx12reps

AB Roller with feet elevated:
BWx12
BWx10
BWx10
BWx10
BWx10

Once again any input on the form would be much appreciated. I am going to try to upload some pics that will help compare the starting position as well.

LINK TO THE VIDEO

[Heretic]

OK, giving this a shot. I have never uploaded pics here before...

The one on the left is the starting position for my set at 405 and the picture on the right is my first single with 365 using the roll/pull method. I think this makes it pretty clear what I have to do! Also, I broke this down frame by frame so I am 100% positive that this is the starting point of both pulls. Seeing them side by side really exaggerates it! Looks like I need to perfect this new technique for deadlifting.

[Heretic]

Bench Press:
Warm-ups: Dynamic warm-up and PVC roller
45x20x2sets
95x10
135x5
155x2
190x5 (75%)
215x3 (85%)
240x5 (95%)
I needed 6 reps at 240 for a PR. I was pretty pissed at myself for missing it. I had a poor set up and very little leg drive. This was just a mental mistake and I was kicking myself. I listened to two more Pantera songs and then took it again so probably about 8 minutes of rest.
240x6 (95%) PR!!! I feel like I earned this one!

Boring but Big sets:
165x10
165x10
165x10
165x10
165x11

Band Pull aparts:
Purple Band x 12
Purple Band x 12
Purple Band x 12
Purple Band x 10
Purple Band x 9

I am glad that I was able to set my PR with the second set. I realize that it was not the smartest thing to do, but I have deload coming up this week so I am not afraid of burning out. I need to make sure I remain more focused and not make this same mistake again!

HERE IS THE LINK TO THE VIDEO

[Heretic]

I know things have been quiet on here for a while. I was on my deload last week and did very little lifting. It was all band work and PVC rolling for recovery along with a bunch of stretching and running. Not much worth writing up really.

I came back with a vengance last night on the squats. I have moved to a more high bar position which allows me to stay more upright and I am really working on keeping my lower back arched as I squat. Any form pointers would be highly appreciated since I am still getting used to raw squatting after all the years of having briefs or a suit on.

On to the work...
Warm-ups: PVC roller and dynamic stretching
135x5
225x3
225x3 (belt)
280x5 (75%)
300x5 (80%)
315x10 (85%) PR!

I decided instead of 5 sets of 10 with my belt on I am now going to do 5 sets of 5 without the belt to help increase my core strength. I will be increasing the weight on these each week until I hit a platue.

5x5 Squat sets:
225x5
225x5
225x5
225x5
225x7 I was focused on my form and lost track of the reps.

I shut it down at this point. I was pretty beat and wanted to take a break from the ab wheel since my left shoulder is bothering me a little bit. Once again if anyone has any tips on the squat form I am all ears. I am trying to focus on keeping my lower back arched and taking advantage of the higher bar position to squat more upright.

HERE IS THE LINK TO THE VIDEO

[Heretic]

Military Press:
Warm-ups: Dynamic Mobility and PVC rolling.
45x20 (2 sets)
95x3
120x5 (75%)
125x5 (80%)
135x12 (85%) PR!

More Military Press for volume:
95x10
95x10
95x10
95x10
95x10

Pull-Ups:
+25lbs x 5
+25lbs x 5
+25lbs x 5
BWx5
BWx5

Dips:
BWx10
BWx10
BWx10
BWx10
BWx10

Tonight was a very good night of pressing. I am starting to get very comfortable with the Military Press and I think the added strength I gain from this should carry over well to my bench press. I am hoping to carry all of the momentum I have gained with the PRs the last few cycles into my meet on Sept 12th!

HERE IS THE LINK TO THE VIDEO: