this post was submitted on 12 May 2025
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Weightroom

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Weekly Training Log - May 12, 2025 (sh.itjust.works)
submitted 1 week ago by shittydwarf@sh.itjust.works to c/Weightroom@sh.itjust.works
6 comments fedilink hide all child comments
 

Welcome to this week's Training Log thread

Use this space to:

  • Share your recent workouts

  • Reflect on what went well (or didn’t)

  • Track PRs, new programs, deloads, or changes

  • Stay accountable with your training

  • Ask for tips on progression or programming

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[–] shittydwarf@sh.itjust.works 7 points 1 week ago* (last edited 1 week ago) (2 children)

5/3/1 Full Body 1000% Awesome W1D1

  • Bench press 5 x 5 @ 185lbs
  • Zercher squat 3 x 5 @ 185/205/230lbs
  • Pull up 50 @210lbs bw
  • Dip 50 @ 210lbs bw
  • Face pull 50 @ 45lbs

I decided to go back to only lifting 3x per week so that I can focus a little bit on conditioning. I am tired of not being able to run after bulking all winter

[–] exasperation@lemm.ee 2 points 4 days ago (1 children)

I am tired of not being able to run after bulking all winter

I went running earlier this week for the first time in months. Somehow I was able to knock out a 30 minute 5k, despite not being able to run continuously more than 2 miles (around 3.2km) around a year ago, at around a 10 minute mile pace.

I suspect that just going all in on lifting volume has actually gotten my cardio and leg endurance to be able to run without specifically training it.

Just an anecdote, but for me lifting heavy and high volume has somehow improved my cardio.

[–] shittydwarf@sh.itjust.works 1 points 4 days ago (1 children)

No leg pain or discomfort? I'm easing into it because I can definitely feel it in my tendons and joints but that might be age related

[–] exasperation@lemm.ee 2 points 3 days ago

Nope, no real discomfort. Just normal fatigue and some mild soreness after particularly heavy days. I'm up to squatting sets of about 1.5x body weight, and deadlifting almost 2x, so warming up takes a while.

Honestly, my knees and ankles feel more after running than after lifting. It's part of the reason why I switched emphasis from running to lifting. I used to run a lot, but nagging injuries caused me to step back about 10 years ago.

[–] shittydwarf@sh.itjust.works 3 points 1 week ago (1 children)

5/3/1 Full Body 1000% Awesome W1D2

  • Deadlift 3 x 5 @ 215/250/290lbs
  • Behind the neck press 50 @ 90lbs
  • Chest supported dumbbell rows 50 @ 45lbs
  • Hammer curls 50 @ 35lbs

Bastardized this program a little bit by upping the pressing volume, feels great

[–] shittydwarf@sh.itjust.works 1 points 4 days ago

5/3/1 Full Body 1000% Awesome W1D3

  • Bench press 3 x 5/5/7 @ 155/180/205lbs
  • Zercher squat 5 x 10 @ 210lbs
  • Face pull 50 @ 45lbs
  • Dumbbell shrugs 50 @ 60lbs

This took a little longer than expected, 1.5 hours, most likely due to having a couple of german beers last night, lesson learned