Sorry for my lack of updates havent been on the website since the start of covid!!! Please follow my instagram acct tj_sc_531 if you want to keep eyes on my log!
Not quite a year out, but my log is still going strong on insta T J (@tj_sc_531) ā¢ Instagram photos and videos
Any way , no really a massive runner , did enough running in the army, but i am a beleiver we should run atleast once a week as the human body is designed to run for millions of years.
I purchased a new pair of running trainers. The Underarmour HOVR , they have a chip in them that tracks your stride length and cadence. Looking forward to help use that to improve my running efficiency! Have you had any experience with these @Bagsy ? According to them from my first 3mile run, it my cadences is WAY to low and my stride way to far. I always thought it was good to have a big stride but maybe thatās for sprinting only . . .
Also i have a SSB coming tomorrow from mirafit. Been waiting out for strengthshop to get one back in stock but if the mirafit is good enough for @Pinkylifting then its good enough for me!
Finally im thinking of changing my training to something more along the lines of Wendlers Krypteria program, however i only want to lift twice a week as Martial Arts and Family comes first i was thinking something along the lines of below. @T3hPwnisher if you get 5 could you give some recommendations/improvements
Weekly Plan
Mon - Squat Day
Tues - BJJ
Wed - MuayThai
Thurs - Dead Day
Fri - BJJ/Wrestling
Sat - Rest/Swim
Sun - Runday/Stretch
Workouts
Squat Day
1 ā SSB Squat 3/5/1
2 ā Bent Over Row 3/5/1
3 - Circuit 4x8-12
ā¢ SLRDL
ā¢ Shoulder Fly
ā¢ Towel Pullups
ā¢ Dips
ā¢ Ring Pulls
4 - Circuit 1x*
ā¢ Calve Raise
ā¢ Face Pull
ā¢ Wrist Rollers
ā¢ Pullaparts
5 - Wwipers/Leg Raises
Friday ā Deadlift
1 ā Deadlift 3/5/1
2 ā Bench 3/5/1
3 - Circuit 4x8-12
ā¢ BSS
ā¢ Inc Pec Fly
ā¢ Wide Grip Pull-ups
ā¢ Y Press
ā¢ Chest Sup Row
4 - Circuit 1x*
ā¢ Calve Raise
ā¢ Y Raise
ā¢ Reverse Curls
ā¢ Pullaparts
5 - Roll Outs
I cant decide between the above to aim towards strength or change exercise 2 to be more based towards building some lean muscle. My heart says go for below and put on some lean muscle but my brains afraid ill lose strength in the bench by not running it for 5/3/1 . . .
Squat Day - 4x8-12 Deadlifts (FSL) s/s Pullups
Deadlift Day 4x8-12 Bench (FSL) s/s Bent Over Rows (As kg as Bench)
I wouldnāt do 3/5/1 for bent over rows personally. Back movements like that just donāt lend themselves well to those kind of rep ranges with form such a huge factor in weight you can move.
Why not switch bent over rows to a more hypertrophy based rep scheme, but leave bench as 3/5/1? Iāve always found strength based chest training quite good for hypertrophy personally.
Maybe do something 4x8-12 Deadlifts after 3/5/1 Squats, then on the other day after 3/5/1 Deads, do 3/5/1 bench s/s FSL 8-12 Bent over rows?
I like your thinking can deffo feel Bent Over Rows better at a lighter weight for more reps than doing heavy triples.
Makes sense as tbh i feel dips and flys do much more for chest hypertrophy than bench does anyway, and i like chasing numbers!
Cheers for the feedback!
Just throwing ideas out, but I like your Dead bench setup as it is.
Perhaps day 1 5/3/1 squats followed by 8-12 rows s/s with a 8-12 chest hypertrophy exercise? get 2 chest sessions in, one strength on hypertrophy without taking focus awy from rest / recovery on your 531 work.
yea i may have to run it like that in future if i find that I need the extra rest for my main bench sets!
Reluctant to start with it just yet as
- in the past two sessions of benching per week ontop of BJJ starts playing fuck with my elbows
- part of the reason of switching up my current routine was to add in some more deadlift volume to try and add on a kg or 2 of posterior muscle slabs (plus i can use it as an excuse to eat anther 150kcals
!
Again cheers for the input anyhow!
Hey man, I appreciate the tag. I never critique a program I personally havenāt done before, because I donāt really āknowā a program unless Iāve done it. I wouldnāt really be able to amend what youāve written.
As youāve identified, the goal has to be established first. Are we lifting to build muscle, gain strength, or improve martial arts? Once the goal is figured out, THEN the method can be built.
Not really a goal to improve martial arts via the weight room no , tbh i dont think weights can improve much on that - unless you are at the peak of food chain and cant leave any stone unturned.
I suppose my main goal is enjoyment . I enjoy lifting for strength and chasing numbers and i like 5/3/1 principles for that reason. I know what i have to lift and what i have match/beat when i head in the weight room.
But i would also like to steer the programming towards also add on some lean muscle to the upperbody (luckily im geneticly gifted with quads so that paired with short legs mean they stay disproportionatly big with low rep heavy squats alone)
And as mentioned before the only constraint to these goals are trying to fit them into a decent 2day per week program.
Youāre killing me when you keep using this, haha. Lean muscle is the only kind there is!
Right now itās 2 different horses weāre trying to ride with just one butt: chase numbers in the gym and add muscle. With only 2 days a week to do it, I think itād be unsatisfying results to do that. Periodization can allow BOTH to happen: just not at the same time. If focus shifts to just 1, the answer would become much easier.
I never geeked out on stride length and cadence back when I did a lot of running. I do feel that getting properly fitted at a running shop is a good idea if youāre going to put in a lot of miles though.
haha very true . . . i just have a tendancy to start eating to fuel the bigger workouts, and get a little carried away , and before i know it ive packed on about 8% BF in a month which has gained me muscle, but not in a lean way!!
Think ill try the add in 100kcals per week to the current cut diet in the form of fruit/milk/extra meat.
I get what your saying about the 2 different horses, but i think if i go with what pinky suggested i can still chase numbers in the SBD , but then use the higher super setted reps of deadlifts, pullups and bent over rows to help hopefully throw on some extra MUSCLE to the posterior chain /upper back over the coming months . . .
@Bagsy i was always under the impression that a longer stride was better. But maybe thats for sprinting only, as the woman in the app seems to bust my balls about shortening my stride and increasing my cadence which will bring down my āper mileā timings
Not to worried about getting properly fitted as i used the same pair of Asics for my whole Army service and i did more miles during that time than i ever intend to do in the rest of my life!
@Pinkylifting my bar finally arrived after Yodell proving once again why they are the most useless shipping company known to man . . .managed to get a squat session in with it last friday and DAMN . . that shit just hits different!
I felt like iād been hit by a truckā¦ . . during the session my quads got stupid pumped. After the session my upper balk was fragged all night, then the next day i felt like id just hit a 2RM with my 1RM deadlift. ( I did also use the bar for single legged good mornings in my finishing circuit aswell)
I gotta be honest id been running a front squat 5/3/1 template for nearly a year and thought it would have put me in good stead for the SSB but that bar hits different man!
Canāt wait to squat with it again.
Glad you like it! I definitely have a lot of love for the SSB. As you say it just hits ādifferentā.
Weighed in at 75.9kg yesterday. Lightest ive been since leaving the Military , but actually eating the most calories ive eaten in the last 2 years!
Lifts all moving in the right direction too , with a slight delay on benching due to elbow starting to play up again (but more to do with jits)
Fall of 2021 Update . Still here still grinding. You can follow my progress on tj_sc_531 on instagram if you GAF.
Squats consistantly getting stronger. Bench has took a major hit this year due to golfers elbow issues (inner elbow apose to our which is tennis elbow according to youtube), but finally seeing the light and coming out thanks to an elbow sleeve i bought, which i reluctant to buy , as i didnt want to use it as a crutch, and was abit sceptical but it has really done the business.
Deadlifts still slowey creeping up but i feel like i will finally hit 200kg when i get there which will be a PB ive chased for years and never managed to hit. I feel alot of this has been down to prioritising recovery for once. I only push deadlift every 3rd week, and the other 2 weeks i preform paused and speed reps. I have found this has really helped me manage deadlift fatigue and hit some of my best numbers so far!
Finally , i have bought a 80kg (bodyweight) sandbag in the black friday sale. Wanted one for a while but a recent video from Brian really spurred me into buying it more. It feels so much heavier than 80kg! Doesnt help my t-rex arms cant cable grip around the bag, but looking forward to the grip, crushing strength and posterior chain gains i get going forward
For now i am going to be splitting it over my two sessions. After my lower body session i will be doing AMRAP in 60seconds and after upper body i will be doing Max Holds. @T3hPwnisher would you program these in a more effective manor , or do you think this will suffice for now as an introduction to sandbags over 2days?