Killed it - Got Killed

Today was rough. Been running on little sleep all week, plus yesterday was a super early workout.

I've been killin it ... softly ... in regards to being consistant and getting my workouts in and doing them well. That's been great, but I've been getting killed these last two workouts.

Yesterday - Upper Body

P.Clean 5,3,1,3,3,3 worked up to 230 and just got blown up. Last week I smoked 220x5 this week 220x3 was like trying to push a semi truck, up hill, in the snow, into the wind, barefoot, while little babies watched and cried.
2-Board Bench 6x3 worked up to 280 and got completely stapled to the bench on my 6th set 3rd rep.

It wasn't a good workout - but - it was a workout.

Today - Full Body

Blk.Cl 4,3,3,2,2 worked up to 208. This went better.
Ft.Squat 6x3 83.5% of 1RM = 230 sets 1 - 4 went well. Set 5 my head was getting in the way telling me I wasn't going to be able to do it...my head won. I came down with the weight and immediately dropped it. I belted up and smoked the weight - shoulda just manned up. In order to remedy this defeat I jumped up the weight to 245 and killed it for 3, but with the belt.

I'd like to explain my rep scheme for my front squats and what I will be using for my back squats and bench during my next cycle.

Its a modification based off the 531 program. I thought about this after doing a few months of the 531 program and not feeling like I had a lot of time under the bar. Let me say this, I did have some success with the program but I always felt like logging more time squatting, deadlifting, and benching would have helped instead of the 3x5,3x3, and 3x1. So, I'm trying this out

5's start in the 70%, 3's are in the 80%, and 1's in the 90%.

5x5 @75%
6x5 @72.5%
7X5 @70%

5x3 @85%
6x3 @82.5%
7x3 @80%

5x1 @95%
6X1 @92.5%
7x1 @90%

Now, like 531 the program is going to work down the same way 5's, than 3's, than 1's. But the variability comes in the number of sets. It adds an element of individuality. If in your program your on week 1 - your doing 5's. If on that day your feeling really strong do 7 sets at 70%, if its the opposite get the 5 sets which just a touch heavier and get out. Week 2 - your doing 3's. Same thing applies. You know you have sets of 3's but according to how you feel you can control what you do. This way it takes into account, somewhat, of sleep levels, food intake, personal problems/worries, and it allows for a lot more work done under the bar - a lot of weight gets moved! Now I'm still playing with it, its not perfect, and I still have my 1's week left. But last week the 5's went great, this week the 3's sucked, next week the one's .... we'll find out make some tweaks and I'll get back to you.

For now, lift smart and lift strong.