Maximum Gazhole

[Gazhole]

Event Day

Hang Clean + Press:
5 x 50kg / 110lbs
5 x 60kg / 132lbs
5 x 65kg / 143lbs
5 x 70kg / 154lbs
5 x 75kg / 165lbs
4 x 80kg / 176lbs

2.5" Thick Bar Deadlifts:
5 x 80kg / 176lbs
5 x 90kg / 198lbs
5 x 100kg / 220lbs
10 x 1 x 120kg / 264lbs (Rest Paused Singles)

Farmer's Walks (DBs):
30mtr x 40kg / 88lbs
30mtr x 45kg / 99lbs
23mtr x 45kg / 99lbs

Front Raise Holds:
20sec x 20kg / 44lbs
22sec x 16kg / 35lbs

Tire Flips:
20 x 160kg / 352lbs (Over 10:00)

***

So inspired both by a friend and our resident hard-ass Juggernaut who are both competing in strongman soon, i've decided to add an event day to my training every week.

I'll still be doing 5/3/1 twice a week (one upper, one lower), and one event day. What i've done for the 5/3/1 to keep the frequency of all four lifts high is switch the accessory around. So on Squat day i'll do Deadlifts 5x10 and vise versa. Same deal for bench and military. This way i'm still doing all four exercises every week, and supplementing that with some event specific work.

This is just a way to keep grip, functional, and explosive work in my program. I'm still gonna be working hard on my 5/3/1 because fuck - the results speak for themselves.

This should be just as productive because the wave design of the program is still there, the periodization is still there, and the work on event day is very fullbody and not specific. Deads and tire flips made me tired today, but my lower back still feels great for 5/3/1 deads on Wednesday.

Any advice/comments on this idea are welcomed. If you think this is bullshit, tell me why.

As for today, went very well. Pissed i couldn't get that 5th C+P rep on 80kg, but my wrist was killing me in a bad way after than 4th rep. Tire flips were really just to drill form, so didn't really feel like work. Farmer's walks were lower than usual because there were 3 corners in the small yard i was using, and it was pouring with rain.

 

[davegmb]

wow 80kg pressing above the head is big, was that a PR

 

[Gazhole]

For 4 reps, yeah, lol.

Bear in mind those were push press, not strict military press! 1 Rep maybe, fuck 4!

 

[JerseyDevil]

Tire Flips:
20 x 160kg / 352lbs (Over 10:00)

Now that is some serious shit

 

[Gazhole]

Now that is some serious shit

Thanks

 

[Gazhole]

Also, after sleeping on it i've decided to drop the events day. If it aint broke don't fix it, and 5/3/1 "as it is" is getting great results out of me. I promised myself i wouldn't switch programs or fuck about with it too much, and it's time to make good of that.

Will throw the events day in randomly every now and again though, because that shit is a lot of fun.

 

[gtbmed]

There's nothing wrong with an implement here or there to keep things interesting and gauge your training progress.

I'm a huge believer in GPP for anyone involved with Powerlifting or Strongman.

 

[Gazhole]

There's nothing wrong with an implement here or there to keep things interesting and gauge your training progress.

I'm a huge believer in GPP for anyone involved with Powerlifting or Strongman.

Me too. I've been trying to find the time to throw in a few GPP sessions, but its not happening right now, lol.

Even 20 mins on the tire/farmers walks/skipping/sprints/prowler/ropes would do.

 

[Gazhole]

5/3/1 Cycle 2 - Wave 2 - Workout C (Deads)

Deads (Warmup):
5 x 65kg / 143lbs
4 x 80kg / 176lbs
3 x 97.5kg / 214.5lbs

Deads (Work):
3 x 112.5kg / 247.5lbs
3 x 130kg / 286lbs
16 x 145kg / 319lbs

Deads (Accessory):
5 x 10 x 90kg / 198lbs

Lying Rows:
4 x 10 x 55kg / 121lbs

DB Step Ups:
2 x 10 x 30kg / 66lbs

***

As bad as bench was last week, deads was that good. Very happy with that set, and its by far the most i've ever deadlifted for that many reps. Just a few short months ago i was struggling to get 5 reps with this weight and now i've more than tripled it.

Everything else was good. Keep my scapula retracted throughout the lying rows and it was great, and step ups were interesting considering i haven't done them in literally years.

Right leg was fine, left leg was weaker and had difficulty with knee tracking because of some sort of weakness or instability in the hip. After the second set, during cooldown i noticed my piriformis (i think) was sore/irritated and still is. Will have to get a tennis ball in there later. Stretched it a lot but i guess it's just a weakness i'll have to work on. May drop down to 25kg dumbells for the left leg next time until it gets easier to keep the form right.

I guess this is what i get for doing no unilateral leg work for about two years. Everybody take note and add some lunges to your leg day!

 

[fufu]

nice pulling, looks like you are making some big strength leaps.

 

[Gazhole]

nice pulling, looks like you are making some big strength leaps.

Thanks man

I think it's half strength gains and half strength recovery right now.

I was over-reaching and even slightly overtraining basically all of last year, and now i'm doing things right i'm starting to recover from that shitfest and see how strong i really am.

That and i've really worked hard on getting my technique right on squats and deads.

 

[fufu]

Thanks man

I think it's half strength gains and half strength recovery right now.

I was over-reaching and even slightly overtraining basically all of last year, and now i'm doing things right i'm starting to recover from that shitfest and see how strong i really am.

That and i've really worked hard on getting my technique right on squats and deads.

It's impressive what some sound programming can do for hard working lifters.

 

[Gazhole]

It's impressive what some sound programming can do for hard working lifters.

Absolutely. Some people really gel with just going in and training by intuition, but personally i love the methodical approach to programs like 5/3/1, Starting Strength, and Texas Method. Hell, even Smolov is amazing if you live through it.

The science aspect of strength shouldn't be overlooked. It's taken me a year of stalled progress to learn that. Never again!

 

[Gazhole]

Podiatry lectures are fun. Today i found out i have mild hypermobility syndrome. I thought i just had double jointed knees and was flexible, but apparently my knees aren't supposed to bend this way, and i shouldn't be able to touch my forearm with my thumb.

Go figure. I like my stupid knees. No wonder the squat was such a bitch to get right when i was a newbie.

Military tomorrow! Bring it!

 

[suprfast]

Wanted to let you know the few posts you talked about squatting in really had good information. I watched you beast of a buddy and noticed his hands inward a tad more(maybe bench press width) and I tried that today. Really helped keep me a little more vertical with the squat and less hunched over. Well, either it worked or i really tried to keep myself more vertical.

315 x 5 with ease.

 

[Gazhole]

Wanted to let you know the few posts you talked about squatting in really had good information. I watched you beast of a buddy and noticed his hands inward a tad more(maybe bench press width) and I tried that today. Really helped keep me a little more vertical with the squat and less hunched over. Well, either it worked or i really tried to keep myself more vertical.

315 x 5 with ease.

very nice indeed!

Glad it helped! I find the same thing when i take a narrower grip. It just forces your arms and shoulders inwards and you have no choice but to keep your back tight to make that position comfortable.

Great news

 

[gtbmed]

Yeah, you're doing great work on this program.

Honestly Gaz, I'm starting to think that simple is the best way to go, whether you train by intuition or by pure percentages.

In the end the biggest key is hard work and progressive overload. That's what I take away from guys like Rip and Wendler - keep things simple, work hard, and constantly aim to put more weight on the bar.

 

[Gazhole]

Yeah, you're doing great work on this program.

Honestly Gaz, I'm starting to think that simple is the best way to go, whether you train by intuition or by pure percentages.

In the end the biggest key is hard work and progressive overload. That's what I take away from guys like Rip and Wendler - keep things simple, work hard, and constantly aim to put more weight on the bar.

Thanks dude!

If you can do it, training by intuition is great, but after the last year of sod all gains training like that i can safely say it's not for me, no matter how hard i worked, lol.

You're damn right though - get under a bar and work hard. Its as simple as that.

 

[Gazhole]

5/3/1 Cycle 2 - Wave 2 - Workout D (Military)

Military (Warmup):
5 x 27.5kg / 60.5lbs
4 x 32.5kg / 71.5lbs
3 x 40kg / 88lbs

Military (Work):
3 x 47.5kg / 104.5lbs
3 x 52.5 / 115.5lbs
13 x 60kg / 132lbs

Military (Accessory):
5 x 10 x 37.5kg / 82.5lbs

Pullups:
20 x BW
13 x BW
10 x BW
8 x BW

Sandbag Walks (Bearhug):
2 x 5 Laps x 50kg / 110lbs

***

Good workout! Matched my reps on military so was happy with that. Decided to do BW pullups and holy shit my biceps hurt.

Lower back was hurting a lot today so finished off with 30 mins foam rolling and stretching. Feeling a lot easier now!

 

[240PLUS]

Yeah, you're doing great work on this program.

Honestly Gaz, I'm starting to think that simple is the best way to go, whether you train by intuition or by pure percentages.

In the end the biggest key is hard work and progressive overload. That's what I take away from guys like Rip and Wendler - keep things simple, work hard, and constantly aim to put more weight on the bar.

Exactly what gtbmed said.

 

[Gazhole]

5/3/1 Cycle 2 - Wave 3 - Workout A (Squats)

Squats (Warmup):
5 x 60kg / 132lbs
4 x 75kg / 165lbs
3 x 90kg / 198lbs

Squats (Work):
5 x 112.5kg / 247.5lbs
3 x 127.5kg / 280.5lbs
15 x 142.5kg / 313.5lbs

Squats (Accessory):
5 x 10 x 82.5kg / 181.5lbs (2" extra depth - dead to pins)

***

Ouch.

 

[fufu]

Squats (Work):
5 x 112.5kg / 247.5lbs
3 x 127.5kg / 280.5lbs
15 x 142.5kg / 313.5lbs


Ouch.

fucking crap dude! nice set!

 

[Gazhole]

fucking crap dude! nice set!

Thanks man - hence the ouch! Lol

Depth was good i think. I always worry i'm invalidating the set by not going deep enough.

 

[suprfast]

The weight on that last set is nice, but the reps WOW. Combine the both and you have a winner.
Nice job playa

 

[davegmb]

Your squats are looking great Gaz, remember your used to be similar to mine but your numbers have just flew up, well done.

 

[Phineas]

I think I'm going to start 5/3/1 on Friday. I see it's 4 sessions, but is it 3 days a week?

 

[Phineas]

Also, at what percent intensity are the assistance sets (5 x 10) performed at?

 

[Gazhole]

531

It can be 4, 3, or even 2 sessions a week. I do 3 because of time constraints, i just let the cycle run into the next week effectively making the program 5 weeks instead of 4.

Oh, and accessory 5x10 is 50-60%. I've been using 55% which seems right, but next cycle i'm dropping to 50% and making the exercises harder to fix some weak points (i.e. Dead Bench, Deficit Deads, Box Squats)

 

[Gazhole]

The weight on that last set is nice, but the reps WOW. Combine the both and you have a winner.
Nice job playa

Your squats are looking great Gaz, remember your used to be similar to mine but your numbers have just flew up, well done.

Thanks guys! Squats and Deads are really improving lots on this program!

 

[juggernaut]

Funny how this program works so well for the longest time...I've only had one sticking point on it and that's it.