JoeLiftsWeights Training Log

[JoeLiftsWeights]

Friday, July 20, 2018
Cycle 2, 3x5 Day 3
Agile 8
Throws 3x3
Bench 110x5, 135x5, 160x3, 175x5, 205x5, 230x13 PR
Incline DB Bench 3x10
DB Row 3x10
BW 235.2

Monday, July 23, 2018
Cycle 2, 3x5 Day 4
Agile 8
Throws 3x3
Squat (TM 510): 205x5, 255x5, 305x3, 330x5, 385x5, 435x10 PR
531 Ab Circuit x1
BW 233.7

[JoeLiftsWeights]

Wednesday, July 25, 2018
Cyle 2, 3x3 Day 1
Agile 8
Throws 3x3
Press (TM 230): 95x5, 115x5, 140x3, 160x3, 185x3, 210x7 PR
Dip 3x10
Curl 3x10
BW 234.5

[JoeLiftsWeights]

Friday, July 27, 2018
Cycle 2, 3x3 Day 2
Agile 8
Throws 3x3
Deadlift (TM 560): 225x5, 280x5, 335x3, 390x3, 450x3, 505x8 PR
Pull-up 3x10
Sit-up 3x20
BW 234.5

[JoeLiftsWeights]

Monday, July 30, 2018
Cycle 2, 3x3 Day 3
Agile 8
Throws 3x3
Bench 110x5, 135x5, 160x3, 190x3, 215x3, 245x10
BW 236.0

Wednesday, August 1, 2018
Cycle 2, 3x3 Day 4
Agile 8
Throws 3x3
Squat (TM 510): 205x5, 255x5, 305x3, 360x3, 410x3, 460x8
Assistance Superset x3:
Push-up x20
Pull-up x10
Ab Wheel x15
BW 238.1

[JoeLiftsWeights]

Friday, August 3, 2018
Cycle 2, 5,3,1 Day 1
Agile 8
Throws 3x3
Press 95x5, 115x5, 140x3, 175x5, 195x3, 220x5
Assistance Superset x3:
DB Bench 85x12
BB Row 185x12
Sit-up BWx20
BW 236.6

[JoeLiftsWeights]

Sunday, August 5, 2018
Cycle 2, 5,3,1 Day 2
Agile 8
Throws 3x3
Deadlift (TM 560): 225x5, 280x5, 335x3, 420x5, 475x3, 530x7 PR
BW 236.6

[JoeLiftsWeights]

Wednesday, August 8, 2018
Cycle 2, 5,3,1 Day 3
Agile 8
Throws 3x3
Bench TM 270: 110x5, 135x5, 160x3, 205x5, 230x3, 255x9 PR
Superset:
DB Incline Bench 75x12x3
DB Row 75x12x3
BW 236.0

Friday, August 10, 2018
Cycle 2, 5,3,1 Day 4
Agile 8
Throws 3x3
Squat TM 510: 205x5, 255x5, 305x3, 385x5, 435x3, 485x5
BW 236.3

[JoeLiftsWeights]

Monday, August 13,2018
Agile 8
Throws 3x3
Squat 205x5, 255x5, 305x5
BW 238.6

Start of JIm Steel's 2 Day Split Option 2
Friday, August 17,2018
Agile 8
Squat (405x3, 420x2, 430x2)x3
Bench 260x3x5
BW 233.2
Notes: Starting TMs = Squat 575, Bench 325, Deadlift 640, Press 255. My shoulder has recovered from the minor overuse injury I sustained from the Texas Method 4 Day Split. I am back to benching with my normal grip after 12 weeks of benching exclusively with a close grip. Jim Steel very generously gave me his book of programs. I am following his 2 day split and training every third day. Our baby boy is due in 4 weeks!

[JoeLiftsWeights]

Monday, August 20, 2018
Agile 8
Deadlift 510x2x5
Press 180x5x5
BW 233.2

[JohnHelton]

So what is your verdict on 5/3/1? Did your e1RMs go up?

[JoeLiftsWeights]

So what is your verdict on 5/3/1? Did your e1RMs go up?

I maintained strength on squat and deadlift. My E1RM went down slightly on press and bench because I had to do close grip bench on both cycles because of shoulder pain that I developed when I was doing the Texas Method. In the end the all out PR sets were getting dangerous. If you are moving weights well above your body weight you need to use very good form to avoid injury and that isn’t possible during a true AMRAP set. At a certain point you are just too tired, blind, deaf, and dumb to focus on moving correctly. On the bright side the reduction in volume allowed my shoulder to recover.

And to those staunch 531 advocates, I have been on Wendler’s private forum for the last couple months. I asked the strongest lifter on the forum who has used 531 programming exclusively for the last 10 years for advice as to which template works best for pure strength gains and I followed it. The program can work. Any program can work if it is consistently followed but I knew that pushing myself to a high rep PR every session was going to cause me to have an injury. And I know that you don’t have to push for a PR every session, but I am a very competitive person and I can’t not go for it. So I sort of had to save me from myself and make a change.

[JohnHelton]

Having studied 5/3/1 (read both books), I definitely think you can make it work dependent on your volume needs and choosing the right template. Plus, you can make your own variation. I like the idea of 2nd set as many times as needed given your volume needs. On the AMRAP stuff, I don't think I would go past a 9 RPE for the reasons you mentioned. I got hurt doing that 10 RPE AMRAP crap as a CrossFitter (short lived). I also don't think it is necessary to AMRAP each week. 5/3/1 is just a way to organize your lifts. The variations are endless. The other thing I would do is squat variations (tempo, paused, etc.) and pull variations as accessory lifts to get more frequency.

Maybe someday, I may give it a shot. Right now, I'm working with a RTS coach, so he controls my programming and it is going very well. Anyone that say RPE is bad because it encourages you to not push it if you have a bad warm-up hasn't tried it. Of course, you have to have the right mindset. A weak minded lifter is going to suck no matter the program. My lifts have been exploding upward (especially deadlift). I adjust based on my 2nd to top set. If it feels like the prescribed RPE, then I keep going as planned. If it feels light, I push my top set higher than the target. In fact, my plan is to alway exceed the target. In that way, I approach the lift in a Rippetoe fashion. However, I'm willing to concede if I don't have it on a particular day, avoiding a grind that would hinder my recovery and subsequent workouts. Avoiding the grind also allows me to have higher quality (higher intensity) following sets.

Anyway, just my thoughts on the subject. Good luck on your new program.

[JoeLiftsWeights]

Thursday, August 23, 2018
Agile 8
Squat (445x4, 460x2, 490x1)x2
Bench 195x5, 230x5, 265x4*, 260x2x2, 275x2x2, 245x6, 230x8
BW 232.4
Notes: Good workout out in the garage. It was pretty hot out there. Bench moved well. I accidentally misloaded one set. I chalk it up to the heat. I cannot drink enough fluids lately.

[JoeLiftsWeights]

Deadlift 510x3x5
Press 190x4x5

[JoeLiftsWeights]

I use the Barbell Logic Club Coaching. They have me running a 4 day split (Monday, Tuesday, Thursday, Friday) that is very similar to the Baker Barbell 5x5. As @cole mentioned this type of program works well for me. Here is record of my last few months of training @michael, @CamLeslie, and @mgil. I saw in the Baker 5x5 thread that y'all were interested experimenting with this sort of program. It is monotonous and straight forward with no variety at all, but it is going well and I am fixing to hit some PRs.

1
Squat 470x3x3
Deadlift 405x5x3

2
Bench 280x3x3
Press 172.5x5x5

3
Deadlift 475x3x3
Squat 400x5x5

4
Press 202.5x3x3
Bench 240x5x5

1
Squat 450x3x3
Deadlift 420x5x3

2
Bench 285x3x3
Press 175x5x5

3
Deadlift 500x3x3
Squat 382.5x5x5

4
Press 205x3x3
Bench 245x5x5

1
Squat 475x3x3
Deadlift 410x5x3

2
Bench 287.5x3x3
Press 175x5x5

3
Deadlift 480x3x3
Squat 405x5x5

4
Press 207.5x3x3
Bench 245x5x5

1
Squat 455x3x3
Deadlift 430x5x3

2
Bench 290x3x3
Press 177.5x5x5

3
Deadlift 505x3x3
Squat 385x5x5

4
Press 210x3x3
Bench 245x5x5

1
Squat 480x3x3
Deadlift 412.5x5x3

2
Bench 292.5x3x3
Press 180x5x5

3
Deadlift 485x3x3
Squat 407.5x5x5

4
Press 212.5x3x3
Bench 247.5x5x5

1
Squat 460x3x3
Deadlift 432.5x5x3

2
Bench 295x3x3
Press 182.5x5x5

3
Deadlift 510x3x3
Squat 390x5x5

4
Press 215x3x3
Bench 250x5x5

1
Squat 485x3x3
Deadlift 415x5x3

2
Bench 297.5x3x3
Press 185x5x5

3
Deadlift 490x3x3
Squat 412.5x5x5

4
Press 217.5x3x3
Bench 252.5x5x5

1
Squat 465x3x3
Deadlift 437.5x5x3

2
Bench 300x3x3
Press 187.5x5x5

3
Deadlift 515x3x3
Squat 395x5x5

4
Press 220x3x3
Bench 255x5x5

1
Squat 490x3x3
Deadlift 420x5x3

2
Bench 302.5x3x3
Press 190x5x5

3
Deadlift 495x3x3
Squat 415x5x5

4
Press 222.5x3x3
Bench 257.5x5x5

1
Squat 470x3x3
Deadlift 440x5x3

2
Bench 305x3x3
Press (1.5) 190x5x5

3
Deadlift 520x3x3
Squat 400x5x5

4
Press (2.0) 225x3x3
Bench 260x5x5

1
Squat 495x3x3
Deadlift 425x5x3

2
Bench 307.5x3x3
Press (1.5) 192.5x5x5

3
Deadlift 500x3x3
Squat 420x5x5

4
Press 227.5x3x3
Bench 262.5x5x5

1
Squat 475x3x3
Deadlift 445x5x3

2
Bench 310x3x3
Press (1.5) 195x5x5

3
Deadlift 525x3x3
Squat 405x5x5

4
Press (2.0) 227.5x3x3
Bench 262.5x5x5

1
Squat 500x3x3
Deadlift 425x5x3

2
Bench 312.5x3x3 PR!
Press (1.5) 195x5x5

3
Deadlift 500x3x3
Squat 425x5x5

4
Press (2.0) 230x3x3
Bench 265x5x5

[JoeLiftsWeights]

[dcw]

Thanks for posting your recent training, Joe! I've been following you on IG for awhile, and your posts seem to reinforce (to me, at least) the benefits of showing up consistently and putting in the work. It's paid off well for you.

I have a few questions, if you don't mind.

1 - What has the trend been with your body weight? Remained stable? Went down? Went up.

2 - Are you doing any other physical training outside of the garage gym?

3 - I know you're a firefighter. Have you noticed any effects (objective/subjective..positive/negative) that your training has had on your work performance and/or department's required ongoing Physical Ability Testing?

[cole]

Great stuff Joe. do you plan on hitting some singles?

[JoeLiftsWeights]

Thanks for posting your recent training, Joe! I've been following you on IG for awhile, and your posts seem to reinforce (to me, at least) the benefits of showing up consistently and putting in the work. It's paid off well for you.

I have a few questions, if you don't mind.

1 - What has the trend been with your body weight? Remained stable? Went down? Went up.

2 - Are you doing any other physical training outside of the garage gym?

3 - I know you're a firefighter. Have you noticed any effects (objective/subjective..positive/negative) that your training has had on your work performance and/or department's required ongoing Physical Ability Testing?

Thanks @dcw! I had 2 goals when I started posting my training on the internet: the first obviously was to create a record of my training, and the second was to help other people by allowing them to learn from my mistakes. Everyone posts their meet or their PRs (the results), but I have always been more interested in seeing the day to day work.

1- My body weight fluctuates from 225-240 but it has been fairly stable. It really comes down to stress and sleep. I will probably start to lose some weight now that our 10 month old is starting to sleep through the night.

2- No. I lift 4 days a week and that's about it. Work can be fairly physically demanding at times between training scenarios, EMS runs, and fires. I always have work that needs to get done outside and around the house. Any free time that we have that isn't taken up with taking care of the baby is spent at the Comal or Guadalupe rivers by my house.

3- Whether it's forcing doors, pulling ceiling, breaking down walls, cutting cars, or lifting/carrying sick patients, being strong makes every aspect of my job easier. As for cardio, it turns out that 5x5 squats with 400+ lbs. is pretty good cardio.

Great stuff Joe. do you plan on hitting some singles?

Thanks @cole, I don't plan on doing any singles for a while. I am just enjoying training.

[dcw]

Thank you for the detailed responses and getting back so quick. That's pretty awesome to hear about the positive effect on your work performance. I had suspected that would be the case. Have you influenced any of your colleagues' training? I know sometimes you post training from work.