2009-11-6
BW: 185
Squat
185x5
255x3
305x2
335x1 (1st attempt)
355xfail (supposed second attempt)
285x2 (from bottom, deep)
GM
255 5x2 sets
Overhead Press
115x6
135x3
155x2
175x1
155x5
Chest-Supported Row
115x5
185x5
205 5x2 sets
BB Swing Snatch (muscling is allowed)
95 5x3 sets
Neato. Lost 40 lbs in squat on the Hepburn program. Maybe 50. Lost 15 lbs on bench and we’ll see on deadlift, day after tomorrow. I suspect 475 is going to be a struggle to get.
[quote]DaCharmingAlbino wrote:
2009-11-6
BW: 185
Squat
185x5
255x3
305x2
335x1 (1st attempt)
355xfail (supposed second attempt)
285x2 (from bottom, deep)
GM
255 5x2 sets
Overhead Press
115x6
135x3
155x2
175x1
155x5
Chest-Supported Row
115x5
185x5
205 5x2 sets
BB Swing Snatch (muscling is allowed)
95 5x3 sets
Neato. Lost 40 lbs in squat on the Hepburn program. Maybe 50. Lost 15 lbs on bench and we’ll see on deadlift, day after tomorrow. I suspect 475 is going to be a struggle to get.
[/quote]
You’ll get it back as soon as you start eating again. Weren’t you closer to 200 on that bigger squat?
[quote]soldog wrote:
DaCharmingAlbino wrote:
2009-11-6
BW: 185
Squat
185x5
255x3
305x2
335x1 (1st attempt)
355xfail (supposed second attempt)
285x2 (from bottom, deep)
GM
255 5x2 sets
Overhead Press
115x6
135x3
155x2
175x1
155x5
Chest-Supported Row
115x5
185x5
205 5x2 sets
BB Swing Snatch (muscling is allowed)
95 5x3 sets
Neato. Lost 40 lbs in squat on the Hepburn program. Maybe 50. Lost 15 lbs on bench and we’ll see on deadlift, day after tomorrow. I suspect 475 is going to be a struggle to get.
You’ll get it back as soon as you start eating again. Weren’t you closer to 200 on that bigger squat?[/quote]
Yeah - was hanging around 192-195 most days. This happens whenever I do Hepburn’s program. This is the third time getting the same sort of result. I’m just not a high volume + high intensity creature, I guess.
Fun powerlifting channel.
125+ kg men’s SQ,BP and DL are up.
SQ
BP
DL
[quote]DaCharmingAlbino wrote:
5/3/1 is definitely a good program and Wendler (bless his scatalogical utterances) deserves all respect for both developing AND applying it to himself - but I’m not doing it.
Wendler himself encourages folks to find out for themselves what works for them and that’s what I’m doing.
I’m going back to my previous program of 3 lifts every other day @ around 90-100% intensity. I’ll woke up to a top single on each and follow with a set of 5@80-85%. I was getting fuggun strong on that, but burned out after 3 months due to doing 3 singles and not taking any light cycles. Lift rotation was key and worked well for me.[/quote]
Well said. Finding what works for you is important, as well as finding the rest cycles you need to make those things work for you.
I’m thinking of making every third session a rep day - which works out to two heavy, one light, with the light day rotating through the lifts. That may forestall the need for a deload for quite a while.
The thing is, I’m never aware I’m in need of a deload until I’ve already gone too far. So maybe I just better program it in so I don’t have to think about it.
The plan would be 12 sessions and then 2-3 deload sessions without the rep days in that case.
[quote]DaCharmingAlbino wrote:
I’m thinking of making every third session a rep day - which works out to two heavy, one light, with the light day rotating through the lifts. That may forestall the need for a deload for quite a while.
The thing is, I’m never aware I’m in need of a deload until I’ve already gone too far. So maybe I just better program it in so I don’t have to think about it.
The plan would be 12 sessions and then 2-3 deload sessions without the rep days in that case.[/quote]
Three days a week or every other day? My vote would be 3 days a week.
[quote]soldog wrote:
DaCharmingAlbino wrote:
I’m thinking of making every third session a rep day - which works out to two heavy, one light, with the light day rotating through the lifts. That may forestall the need for a deload for quite a while.
The thing is, I’m never aware I’m in need of a deload until I’ve already gone too far. So maybe I just better program it in so I don’t have to think about it.
The plan would be 12 sessions and then 2-3 deload sessions without the rep days in that case.
Three days a week or every other day? My vote would be 3 days a week.[/quote]
I shoot for every other day, but with weekends filling up with activities, it turns into 3 days a week. I don’t seem to lose by it though and there’s something to be said for training on the same days every week…
i know that you look down on us borg as if we were crossfitters, but one of the guys over on the wendler nutsackswinging thread had a great idea for deloads. just do 80%. 80% of poundage, same reps. or same poundage, 80% reps. works for me, no big math. i think you need to keep the monthly deloads in in order to make the kind of progress you want.
and for chrissakes, gain some fat, wouldja? would it kill you to be over 10%?
[quote]mjnewland wrote:
i know that you look down on us borg as if we were crossfitters, but one of the guys over on the wendler nutsackswinging thread had a great idea for deloads. just do 80%. 80% of poundage, same reps. or same poundage, 80% reps. works for me, no big math. i think you need to keep the monthly deloads in in order to make the kind of progress you want.
and for chrissakes, gain some fat, wouldja? would it kill you to be over 10%?[/quote]
I’m tryin’, I’m tryin’!
And I DON’T consider 5/3/1 like crossfit. I look at it as one of the most effective general programs that I’m choosing not to do right now.
I actually implemented the 80%/60% rule last time I did a deload on my home-brewed program. 80% intensity for the singles and did 3 reps instead of 5 on the follow-up set. It turned out to be a bit too much work still. I think a straight 60% would be a good level for me on this DIY program.
2009-11-8
BW: 188
Warmup
Hip Thrusters
135x5
225x5
Deadlifts
315x3
385x2
435x1 (first attempt)
475x1 (second attempt)
RDL
315 5x2 sets
1 Arm BB Press
45x5
65x3
75x2
85x1
75x5
Power Cleans
205 1x10 sets
Ab Wheel (from knees)
15x2 sets
Notes:
2nd attempt deadlift felt like a max, so I may have to readjust my attempts across the board. Feels really good to be doing GM and RDL’s again.
Interestingly, I haven’t lost much on overhead pressing. I like what the 1 arm overheads do for my abs and obliques.
Power cleaned 185 last session and it felt like a feather. 205’s tonight were none too tough, even after deadlifting. Caught all of them at the top straight legged. Considering doing doubles next time.
Looking good for your virtual meet tony. what day are you lifting?
[quote]soldog wrote:
Looking good for your virtual meet tony. what day are you lifting?[/quote]
Scheduled for next Sunday. Looks like I’m going to be doing it in the morning.
I hate mornings.
[quote]DaCharmingAlbino wrote:
soldog wrote:
Looking good for your virtual meet tony. what day are you lifting?
Scheduled for next Sunday. Looks like I’m going to be doing it in the morning.
I hate mornings.[/quote]
I joined up over at virtualmeet.net but am passing on the meet next week in favor of deloading and getting ready for December. I will do virtual meets next year 'cause free is good and finances are gonna be real tight for a while.
[quote]soldog wrote:
DaCharmingAlbino wrote:
soldog wrote:
Looking good for your virtual meet tony. what day are you lifting?
Scheduled for next Sunday. Looks like I’m going to be doing it in the morning.
I hate mornings.
I joined up over at virtualmeet.net but am passing on the meet next week in favor of deloading and getting ready for December. I will do virtual meets next year 'cause free is good and finances are gonna be real tight for a while.[/quote]
Yes - the entry and travel fee amounts were attractive to me as well.
Thanks for the videos, I love that shit. I dream of good mechanics, that’s as far as it gets.
Nice work. Good luck with the V-meet. I might consider one in the future. No entry fees, no membership dues that run out before your next meet, and no manotard. Seriously, the sport has to get over the manotard. Especially for raw stuff. Shorts and T shirt is so much more acceptable. Only the wrong sorts want to see my moose knuckles…
Here’s an odd one: the clean deadlift and shrug - all done at half speed.
You guys have got me thinking about getting a decent camera and doing the virtual meet thing too.
Nice lifting DCA, whenever I think I’m too small to lift serious weight I come in here and get schooled again.
i enjoyed watching the film from the meet in India. Can you throw up some linkage for that channel so I can waste my work time watching powerlifting?