Fernando's training log 5/3/1 FSL after baby born

[Famendoza1981]

Fighter pull-ups reset day 26

9;8;7;6;6

And I’ve finally arrived at the day I was on before I reset this two weeks ago. The 9 set is always filled with doubt even though I’ve now been able to do it with newborn baby sleep. My only concern is my right elbow; I feel pain there when I do the last few sets of the day. Maybe I need to grip harder and squeeze the thumb more. Pain is above elbow near tricep.

[Famendoza1981]

5/3/1 FSL 3s week squat

Box jumps 20” x5;5;5;5

Squat
- 95 x5
- 135 x5
- 155 x5
- 175 x3
- 200 x3
- 225 x8
- 175 x5;5;5;5;5 FSL

Assistance
Dumbbell press
- 30 x20;20;20;20;20

Dumbbell row
- 30 x20;20;20;20;20

Lunges
- BW x20;20;20;20;20

Notes:
- Finished workout in 45 mins
- Squats felt great from the first warmup
- I went for the plus reps today. Got 8 in a row with no pause or lockout
- I really felt the lunges in the quads, more so than previously.
- Went for an hour stroll with baby and wife afterwards

[Famendoza1981]

Fighter pull-ups day 27
9;8;7;7;6

I dropped the reset from the title since I’m picking up from where I left off. The first set of nine never feels comfortable. Guess lack of sleep can’t help. Once I started gripping harder on left arm, right elbow feels less achy.

I tested this (left grip makes right elbow feel nice) on the last set today and found that it did work since it looks like my left side actually contributed to the pull-up

[Famendoza1981]

Fighter pull-ups day 28
9;8;8;7;6

I started off the day thinking I could get through all the pull-ups. I ended it pleasantly surprised I didn’t need to hype up the hardest sets (9;8;8). Still tomorrow is the hardest day of this cycle.

[Famendoza1981]

5/3/1 FSL 3s week bench press

Box jumps 20” x5;5;5;5

Bench press
- 65 x7
- 95 x5
- 120 x3
- 135 x3
- 150 x9
- 120 x5;5;5;5;5 FSL

Assistance
Dumbbell press
- 30 x20;20;20;20;20
Dumbbell row
- 30 x20;20;20;20;20
Knee raises
- BW x20;20;20
Lunges
- BW x20;20

Notes:
- session was 39 mins
- The bench part went by fast
- Snuck in a fighter pull-up set between bench and assistance
- Lowered the lunges so that I’m fully recovered by deadlift day
- The top set of bench was done using soft lockout multi reps. The 9 reps felt hard but fast. Did it in one breath

[Famendoza1981]

Fighter pull-ups day 29
9;9;8;7;6

The first two sets were murder. I also did the second 9 set during my 5/3/1 session.
Can’t believe I finished this program, I never thought I’d get to day 29, let alone finish it.

Day 30 is a break day, and two more break days till my test day. My stomach churns with expectations.

[Famendoza1981]

5/3/1 FSL 3s week deadlift

Box jumps 20” x10;5;5

Deadlift
- 135 x5
- 185 x5
- 210 x3
- 240 x3
- 270 x8
- 210 x5;5;5;5;5 FSL

Assistance
Dumbbell rows
- 30 x20;20;20;20;20
Dumbbell incline press
- 30 x20;20;20;20;20
Knee raises
- BW x10 x10

Notes:
- session took 40 mins
- Deadlift warmup was quick and the whole deadlift workout took at most 20 mins. Most of that time is the setup and weight change drama. Should I get a deadlift bar jack?
- Top set AMRAP felt good, again stopped once I couldn’t hold breath in for set. No lockout until last rep, all continuously flowing repetition
- did knee raises instead of lunges to accommodate unexpected grandparent visit (for baby) since I still had not put away my deadlift bar and plates from the floor

[JohnHelton]

I love my deadlift bar jack.

[Famendoza1981]

I love my deadlift bar jack.

Does it take up a lot of space? I’ve paused on getting equipment minus plates, since my space is at a premium. Although I’m considering the loadable dumbbell strategy @KOTJ proposed, since I think they ship to Canada.

[Famendoza1981]

5/3/1 FSL 3s week press

Box jumps 20” x5;5;5;5

Press
- 45 x5
- 65 x5
- 85 x3
- 95 x3
- 105 x9
- 85 x5;5;5;5;5

Assistance
Dumbbell rows
- 30 x20;20;20;20;20

Dumbbell incline press
- 30 x20;20;20;20;20

Dumbbell Lunges
- 30 x20;20

Knee raises
- BW x20;20

Notes:
- Session time was 36 mins
- Press warmup was fairly short. The total lift time was under 20 mins
- Pushed the AMRAP, within my “continuous reps” condition. All done in one solid breath
- Decided to start loading lunges, and kept the volume light. Topped up core/legs volume with knee raises

[Famendoza1981]

Fighter pull-ups test day
BW 193.7 lbs
11 reps



The cherry on the top. Brand new PR at 11 reps!!!

With that out of the way I wanted 12+ reps. Gonna decide if I redo the last block or do a different pull-up program.

[JohnHelton]

I love my deadlift bar jack.

Does it take up a lot of space? I’ve paused on getting equipment minus plates, since my space is at a premium. Although I’m considering the loadable dumbbell strategy @KOTJ proposed, since I think they ship to Canada.

It does take up a lot of space. If space is at a premium, then I would get one of these:

https://www.titan.fitness/strength/barb ... T7EALw_wcB

[Famendoza1981]

5/3/1 FSL 5/3/1 week squat

Box jumps 20” x5;5;5;5

Squat
- 95 x5
- 135 x5
- 160 x5
- 190 x5
- 215 x3
- 240 x5
- 190 x5;5;5;5;5 FSL

Assistance
Dumbbell rows
- 30 x20;20;20;20;20

Dumbbell incline press
- 30 x20;20;20;20;20

Lunges
- BW x20;20;20;20;20

Notes:
- I’ve entered the last week of this cycle. Feels like only yesterday I made my decision post about changing programming
- Session time was 45 mins
- Squat felt heavy only multi reps plus I was gassy, so I stopped at 5 on the AMRAP. The FSL supplemental reps post AMRAP felt ok, but I couldn’t keep my air on the last reps
- Went back to BW lunges, to simplify my assistance today. Made up for it by doing 100 total reps

[Famendoza1981]

5/3/1 FSL 5/3/1 week bench press

Box jumps 20” x5;5;5;5

Bench press
- 45 x5
- 65 x5
- 95 x5
- 125 x5
- 145 x3
- 160 x7
- 125 x5;5;5;5;5

Assistance
Dumbbell row
- 30 x20;20;20;20;20

Dumbbell incline press
- 30 x20;20;20;20;20

Lunges
- BW x20;20;20;20;20

Notes:
- session time was 33 mins. This is probably the lowest I can go, but not sustainable. 40-45 is likely way more sustainable as the weights go up
- Every move was hustled
- The bench AMRAP felt ok, but my shoulder ache came back during the warmups, so didn’t push anything here
- FSL sets just flew by

[Famendoza1981]

5/3/1 FSL 5/3/1 week deadlift

Box jumps 20” x5;5;5;5

Deadlift
- 135 x5
- 185 x5
- 225 x5
- 255 x3
- 285 x6
- 225 x5;5;5;5;5

Assistance
Dumbbell incline press
- 30 x20;20;20;20;20

Dumbbell rows
- 30 x20;20;20;20;20

Knee raises
- BW x20;20;20;20;20

Notes:
- Session time was 39 mins
- Deadlift felt heavy today, glad I was able to push through out, but it’s probably the bad baby sleep I have making the sets feel heavy
- Knee raises felt like a better choice since I was totally not wanting to do lunges.
- Pull-ups after knee raises: I felt the abs hard in the pull-ups.

[Famendoza1981]

Recon Ron week 1 day 1 and 2

Day 1
6;5;5;4;3

Day 2
6;5;5;4;3

I’m following the recon Ron program. I’ll see if it fits me for more than a few weeks or if I should switch to something else.

[Famendoza1981]

Recon Ron week 1 day 3

6;5;5;4;3
Third day in a row. For each rep in each set, attempted to pause a bit on the top of the rep before lowering down. Will see if this slight pause helps me increase pull-ups in any way.

[Famendoza1981]

5/3/1 FSL 5/3/1 week press

Box jump 20” x5;5;5;5

Press
- 45 x5
- 65 x5
- 90 x5
- 100 x3
- 110 x8
- 90 x5;5;5;5;5

Assistance
Dumbbell incline press
- 30 x20;20;20;20;20

Dumbbell rows
- 30 x20;20;20;20;20

Lunges
- BW x20;20;20;20;20

Notes:
- session time 39 mins
- Right wrist getting more flexible so rack doesn’t bother my collar bones
- Wanted to quit my assistance at the 60 rep mark. Glad I continued since I can still fit it all in the 45 min mark
- Done this first cycle post baby birth. Feels good.
- Increasing squat and deadlift TM by 5 lbs. And increasing bench and OHP by 2.5 lbs. still rounding all lifts to the next 5 lbs.

[Famendoza1981]

Recon Ron week 1 day 4
6;5;5;4;3

More of the same. Still holding at the top of the rep.

[Famendoza1981]

Recon Ron week 1 day 5
6;5;5;4;3

Almost done this week.