Disregard DOMS, acquire Gains (*and/or injuries)

[The_observer86]

New log, took some time off lifting, restarted a couple of weeks ago, need log now to keep track
Stats

Height ~ 5'9" (175 cm)
Weight ~175 lbs (fat) (79 kg)

Best Lifts

Squat 315 (142kg)

Bench 205 paused (93kg)

Deadlift 435 no belt (198kg)

OHP 135 ( 61kg)
Update:155lbs/70kg

Power Clean 215lbs/98kg
Pullup BW=90lbs/41kg
Goals: get more swole, reduce bodyfat a bit (probably 21+% now), do sports, cardio
Get 1000 lbs total (955 now), increase OHP (I'm part of the current OHP comp)

Program: done Starting Strength, Texas Method, some linear stuff (including Candito beginner), full body 5/3/1. Currently, I will be doing 5/3/1 Boring But Big Challenge (https://www.t-nation.com/workouts/boring-but-big-3-month-challenge), started on the second month, 2 weeks in now. I was doing LSD runs last couple of weeks, and ran 12k today which irritated my knee injury, so I'll wait for it to heal before I run again
[YT]4T8iAj9YP7k[/YT]

[YT]dWb4q5pnyKo[/YT]

[YT]RCRYTRJ0AnA[/YT]

OHP

 

[The_observer86]

back on track

squat
205x5x5

bench
135x5
155x5
170x5

bb row
135x3x10

rdl
135x10
155x10
175x10

 

[The_observer86]

I copied workouts from team log to see my progress better here

OHP
45x10
65x10
85x5x10

Bench *paused
140x5
150x5
160x7
140x5

DB curls
30x5x10

DB rear delt
15x5x12

Started 5/3/1 BBB program this week, feeling swoll
Squat
135x5
155x5
185x5
205x5
215x7
225x5
205x5
185x5

Deathlift
225x5x10

OHP
45x10
95x5
105x5
110x9
115x5
125x1
105x5
95x5

BB pendalay row
165x5x6

BBB bench
135x10
135x10
115x10
115x10
115x10

got some running in

Friday:
Deadlift
135x5
225x5
275x5
295x5
315x5
295x5
275x5

BBB squat
155x5x10

Monday
Bench
45x20
135x3
150x3
160x3
170x6
180x3
165x10 tng

BBB OHP
85x5x10

curls
rear delts
In bad news, my knee started bothering me after running on track, taking left turns stressed my old LCL injury (tore it in BJJ) and working saturday left my toes numb, possible sciatica

Skwat pawz'd
135x3
155x3
185x3
205x3
215x3
225x3
215x3
205x3

BBB deadlift
225x10
225x10
225x10
225x10
225x10

20 min rest +
1:15 LSD run, getting ready for 12k on Sunday

OHP
95x3
105x3
110x3
115x8
125x3
110x3
105x3

BBB bench
125x5x10
DB curls
30x5x10 superset with
rear delt db
15x5x12
Ab circuit with situps, ab wheel, lying leg raises/circles, planks

 

[The_observer86]

Cycle 1, week 3 of BBB 5/3/1
pushups
bar warmup
Paused bench

140x5
160x3
180x5 (PR) decided not to do extra joker/down sets to take it easy on my shoulder

BBB OHP
85x10
85x10
85x10
85x10
85x10

accesory #1
BB curl
85x3x8

DB rear raises
15x3x12

My knee is still sore from Sunday, will have to wait before next squat or schedule deload

 

[The_observer86]

OHP
45x
95x5
105x5
115x3
125x5 or 6?
135x1
140x1 +5 PR
145x1 +10 lbs PR (66kg)

Bench
135x5x10

DB laterals
15x5x10

DB curls
30x5x10+

 

[The_observer86]

Squat
45
135x3
155x3
185x5
225x3
235x3
165x5x10

 

[The_observer86]

Still have crazy DOMS from teh sqwat
Bench
45
135x5
145x5
155x5
165x8 paused PR

OHP
95x3x10 (70%TM)
I was in a hurry

 

[AmericanStryker]

Great work bro

 

[The_observer86]

Thanks, bro. Already feeling gains in my shoulders/chest/triceps from all the volume

 

[The_observer86]

I was supposed to do squats/BBB deadlift, but my quads were still super sore (I got sharp cutting pain just from squatting 95x5), so I decided to throw in random upper back exercises
Power clean (started sloppy, cleaned up tech by the later sets)
95x3
135x8x3 60kgx8sets

Barbell Row
155x3x8 70kgx3sets
these felt great, my back was much more locked in, lats more active as well

 

[The_observer86]

I'm starting to question my sanity/validity of this program after
Squat
135x5
155x5
190x5
205x5
220x7

BBB deficit deadlift (70+%TM)
265x10
265x10
265x10
265x10
265x10 120kg
Almost puked there, good thing I did cardio weeks before, saved me. Not sure how I'm gonna recover for next week or dead/squat combo later this week...

 

[Bloodhy]

Deficit deadlifts for rep as an assistance, love it!

 

[The_observer86]

Haha, yes! I measured my plates they were 14" instead of standard 18.
My back was not that sore actually for all the whining I posted, just really cardio intense. Hammies are pretty sore today though.

OHP
95x5
100x5
105x5
110x5
115x7

BBB bench
135x5x10

superset with chins
10
10
10
8
8

 

[The_observer86]

Lats and shoulders were pretty sore, low back was a bit weird before I warmed up, but rest of the work out went easy, BBB squats much better/easier than last week
Deadlift
135x5
225x3
285x5
305x5
325x5

BBB squat
185x5x10

incline dumbbell (I was at my brother's gym, took opportunity of DB's)
45x10
45x10

Curl
40x10

 

[The_observer86]

Little less work this week, but still managed to hit the main lifts:

I started judo again this Monday, it messed up my lifting schedule a bit, made me too exhausted and banged up to do BBB. I still put in some work this week though

Tuesday
Bench
135x3
145x3
155x3
165x3
175x3
OHP 95x10

Wednesday
squat (paused, put too much stress on my knee)
95x5
185x3
205x3
220x3
230x5

Thursday
OHP

45x20
95x3
105x3
115x3
120x3
125x6
115x5
115x5
115x5

Chinups
3x10

curls
20x3x12

DB lateral
15x3x12

front plate raise/upright row
35x10
45x10
45x12
45x10

Friday:
Deadlift
135x3
225x1
275x3
315x3
325x3
345x8

DB bench flat
45x10
55x10
65x10
65x10

DB row
75x10
75x12

 

[The_observer86]

Decided to take it easy/deload since I beat up my knee in judo and my shoulders are overworked a bit. Keeping it light or low volume and trying accessories this week.
Squat
95x5
115x5
125x5
135x5
165x1 10 sec pause
165x5

OHP
45x10
95x5
115x3
125x1
135x1 pretty sloppy my body got twisted and one arm went faster, maybe due to my right shoulder/rotator cuff weakness/soreness

BB row
165x4x6 these went really well, with good speed and ROM

RDls
165x3x10 overhand grip

 

[The_observer86]

I'm back, shoulders feel much better. Did judo Monday, lots of ground sparring, my conditioning is kinda terrible vs bigger black belts

Tuesday
Bench paused
135x5
145x5
155x5
165x5
175x5

OHP
95x10
95x10
95x11
didn't feel like doing more sets, my shoulders were super fatigued

BB row
175x5
175x5
175x5
175x5
175x5
My form and strength is getting better at rows. I will be doing 2 plates in no time. I did my own basic progression for rows:
week 1: 3x8 155
week 2: 4x6 165
week 3: 5x5 175
next week I'll start over with 10 more lbs (165x3x8)

 

[The_observer86]

this

Yes, I feel OHP PR coming!
OHP
45x20
95x5
105x5
110x5
115x5
125x5

couple of hours later...
Squat
45x6
135x5
185x5
205x5
225x5
235x5

close grip bench
95x10
115x10
135x10
135x10
135x10
135x12

hang clean
135x6

hang clean pulls, snatch paused high pull x135 lbs
Power Snatch
135x1 (equal to my PR)
135x1 landed behind my shoulders almost tweaked my back saving it
clean high pull x225 lbs

Deadlift
225x5
315x5
365x1
405x1 pretty easy considering how fatigued I was, good speed too. Highest # since new year's

pullups
5
12

and that

OHP
95x3
105x5
115x5
130x5 rep PR
my shoulder was pretty beat up, so I didn't do much assistance

DB rear delts
5x10
rotator cuff circuit

 

[The_observer86]

finally got around to doing sqwaats this week
205x5
225x5
245x5 catching up to my old numbers from christmas (beltless, high bar)

 

[The_observer86]

Paused bench
75x10
135x1
135x2
135x1
145x5
165x5
185x5 paused rep PR
(also did 135x6x2 speed bench wednesday)

BBB OHP (70% TM)
95x10
95x10
95x10
95x10
95x10

Not much volume this week, trying to rehab my nagging shoulder pain

biceps
rear delts

 

[The_observer86]

Some of the week's highlights:
Squat
135x5
155x5
185x5
205x5
215x5
230x10 PR
215x5
205x5

OHP
95x5
105x5
115x5
120x9 PR
115x5

Bench
135x5
150x5
160x5
170x9 PR