those changes to your training seem good. I wish my gym had a box squat, so until i get outta my shitty gym i’ll just do the real deal. Good to see your sore from flag football too. I used to play rugby and it used to make me more sore than anything else ever. Keep up the good work!
Thanks man. I actually just used a bench for the box squats. We have plyo boxes, but the two closest options to parallel were several inches over or way too low. The bench was about perfect. Seems to work just the same though.
It’s now Tuesday, played football Saturday- hips and groin are still very sore. Need miracles to happen as I sleep tonight, deads tomorrow!
[quote]dez6485 wrote:
Two workout to log:
Squat- reset to…265! And decided to go with box squats to work on some apparent weaknesses…they’re so foreign to me at this point I don’t know if I will keep them, I’ll figure it out by next squat day
175x5
200x5
225x5…stopped at 5, although I will say even though I could’ve kept going, this makes my turn around strength in the hole a glaring weakness
Ab wheel 5x10
Military press, reset to 185
Bar x 15
65 x 8
95 x 5
120 x 5
140 x 5
160 x 7
Could have gotten maybe 10 but didn’t push it- did pink band pull- aparts BEFORE each set for 20 reps, total of 120, and chin ups after for total of 50- 10, 8, 8, 8…
Seated side laterals
20x20
20x15, 4 sets
E-z bar curls SS with laterals 80x10, 5 sets
Then db shrugs- 100x20
Didn’t like db shrugs, just felt like bells were rolling up my legs
BB shrug 405x15[/quote]
Good stuff. Im sure box squats are a little hard to get used to at first.
You lucky dog. Send me the book just to prove that you actually got it 
[quote]TheDudeAbides wrote:
You lucky dog. Send me the book just to prove that you actually got it ;)[/quote]
What book?
Piss poor deadlifting today
315 x 3
365 x 3
405 x 3
455 x 1
505 x fail
Pissed off and left.
I’m going to set some numbers for next few workouts and HIT THEM. PERIOD.
Something became kind of obvious to me on the drive home from the gym just now- I do a lot more accessory work for upper body than I do lower. It also occurs to me that lower body has been sucking lately, but other than being tired going into a session a maybe not doing as well as hoped, upper body I don’t have problems with…on to something? Hmmm…
Lower body days do seem to take about the same amountnof time though, so I’m probably taking too long and wasting time. Will work on that.
Bench tonight- 3’s
Worked up to 260x7, happy
50 pullups
Hammer strength incline 4 sets SS with shrug machine 4 sets
Face pulls 80 reps
SS w/ e-z bar curl 60 reps
Squat workout-
didnt do a % scheme here, just worked up to something that felt heavy but i still had good form.
worked up to 305x3
zercher squats-
worked up tp 225x5, then two down sets 135x10
standing abs
sets x reps
got home and did ten sets of 15 swings with 24kg kettlebell
to follow will be a pic of Wendler and i from Philly seminar. dude is a beast, at 190 something, i look like a child next to him
if you look straight up from Wendler’s left trap, you’ll see T NATION member “Sunshine” in the red tank talking to the big, bald Matt Rhodes in the grey T (in the mirror)
dez, I asked a friend of mine, who does undercover work about training. She used to do typical body part training and cardio. NOW she does exclusively CF and loves it. Claims being stronger and better, blah blah. I’m sure you’ll find that people do all sorts of things, from typical bodyweight training, to power lifting like yourself.
Me, I would continue doing 5/3/1 and add in CF workouts 2-3 days/week for cardio. Specifically, WOD’s that involve weight being lifted for time. Two WOD’s that I have enjoyed (in the past) were Babs and Barbara. Simple and can be done at home.
I would also ask Alpha if others train like him. Maybe find out how SWAT team train … good luck, and thank you for your service 
[quote]dez6485 wrote:
pic[/quote]
So you’re 190-200? JW is around 230? I know that’s 30 lbs, but he looks massive. Must be carrying a pretty low BF%. Rhodes must look like a giant!
Dude-
Thanks for following up with your cop friend, that’s useful insight. I have a 53lb kettlebell and a pullup bar at home, I should be able to come up with some interesting, quick CF-style workouts.
For the Wendler pic, I was prob 190 in the pic, he mentioned that day he was 230 give or take a pound, and I’m almost positive he answered someone’s Q that he was carrying about 9-10% bf. The guy is not small anywhere, but his most obvious size is in his shoulders/upper back/hams. From other pics I’ve seen of him, and then seeing him in person, if I took a guess I’d say his arms were probably a solid 18.5-19".
I might get banned to the land of the ghey just for writing that- but I’m trying to give a good idea of his size. Not the biggest dude I’ve ever seen- that’s King Kamali or Chris Cormier- but he’s a fucking thick dude. For that matter, Dizenzo was about as wide as he is tall. He’s got his little bit belly, but he’s muscular as shit. Rhodes is definitely a big fucker as well. He’s probably 6’6" or so, 300ish lbs, and his face is always a shade of red.
Military press
Wanted to do BBB sets tonight, which is a little more delt volume than I’ve been doing, so only did prescribed reps:
Top set 165 x 3- feels really weird to stop at 3 for a relatively light weight
50 pullups between sets
BBB 105 x 10 x 5 sets
“Giant” superset with lateral raises 25lb x 10 and pullups 5 reps after each BBB set
Facepulls 5 sets 12 reps, with bullshit arm work in between
Having a little bit of trouble getting in everything I want without doing too much. Wanted to do more back work and shrugs, tried to kill two birds with one stone with the facepulls, but I will have to pay attention and assess what they are actually doing for me the next few weeks. Lateral raises as well- not sure if they’ve ever really done anything for me, will have to keep an eye on that, perhaps the machine would hit the muscles better.
So I’m doing 5/3/1, but the idea of switching it up for a bit keeps crossing my mind. It’s weird, back when I first started in the gym I did the typical chest/tris, back/bis, legs splits, but since training so long on 5/3/1 I’ve grown used to it so that other ways were weird to me- it was actually hard to figure out what to do. Just now I decided to try and organize something, and this is a rough draft, but includes I think the things that are important to me:
Chest
1)Flat bench
2)incline
Delts
3)press
4)side lateral raise
Tris
5)overhead ext, skulls, etc
Upper back
1)deads
2)traps
3)Pullups/chinups between
4)rear delt
Bis
5)curls
Legs
1)squats
2)zerchers
3)Leg press
4)GMs
5) Abs
My thoughts are to do this as a two-on/one-off split.
Chest, etc day
Upper back, etc day
Rest
Legs
Chest, etc day
Rest
Upper back, etc day
Legs—this is where it runs into a problem having done deads the day before and doing squats the next day, in this situation I guess I would have to choose between doing a deads alternative that won’t kill my squats, or changing the squat day so that I could still get some work done after regular conventional deads, or simply taking an additional day off between those days- though I don’t even think that would be enough rest between conventional deads and full back squats. Anyway- this is a rough draft, will come back to this later to work out the kinks, then I guess decide if I’m going to use it. Goals of this split are to make muscle mass a priority, strength a close second.
After reading that blog for a while I linked 2 pages back I also planning on switching to that 3 day split soon, been doing 5/3/1 for too long. Here is how I am going to set it up to solve the DL/Squat problem and also get in overhead presses as a primary lift. Doing back AFTER leg day is important here also.
Legs1: Squat, DL or Variation, Misc assistance more for legs and not lower back
Back1: Pullups, Rows, GM or RDL for lower back but nothing to impact recovery for next leg day.
Chest1: Bench, Press/Variation
Legs2: DL first then legs
Back2: Same or Rows first
Chest2: Same or press first
Obviously rest days where needed.
You should check out my log. I essentially do the main lifts 5/3/1, and do everything else like a bodybuilder … whatever the heck that even means. I lift because I love it. I’m not doing anything revolutionary, but might be different enough to you.
thanks Andy, and Dude i will check that out.
i posted the above to the guys in the BBing forum, and someone pointed something very obvious out to me: push/pull/legs, where i simply alternate squats and deads on leg day, whereas previously i was putting deads on the pull day. now ive realized i can start the pull day with weighted pullups done 5/3/1 style, so my split could look like this:
PUSH
5/3/1 bench
incline
overhead press
lateral raises, etc
triceps
PULL
5/3/1 pullups
traps
rear delts
biceps
LEGS/ABS
5/3/1 squat or 5/3/1 deads, alternating
leg press
zerchers/GM’s, etc
i still would probably do this 2 days on/1 day off
abs
That looks good
yea, im actually really fucking excited to change it up a bit without “screwing up” my 5/3/1 progress. meaning, if i tried this out for a couple months and ended up hating it, id be able to go back to original 5/3/1 easily.