stay safe.
Thanks for all the help and insight man. Stay safe. Better come back in one piece man.
[quote]Alpha wrote:
So sadly, after almost 4 months of 5/3/1 I think I am done with itĆĀ¢?ĆĀ¦and am going to go back to some more of the stuff that made me big and strong in the first place.
This program is a full body, giant sets, 4 day strength mesocycle where I am planning on dropping the reps and adding the weights. I am shooting for 20-25 reps each exercise, starting at a reasonable weight, and ramping up to a heaviest set, then coming back down almost pyramid style. Focusing on beating my log book each week.
Since I have added more sets, exercises and accessory stuff I will not be doing insert for this program. Extracts are still in. it is my intention to have the entire day done (warm-up/mobility, strength and extract) in just about an hour to an hour-fifteen. That means literally enough time to change weights, log my sets and chalk up my hands before getting right back under the bar.
On ideal weeks when I am not out of the country chasing Osama and his buddies, I would like an average weekĆĀ¢??s progression to look something like this:
Monday: Weights
Tuesday: Weights
Wednesday: GPP or Active Recovery
Thursday: Weights
Friday: Weights
Saturday: GPP or Active recovery
Sunday: Off
Again, this is under completely ideal conditions which I virtually NEVER have. In October alone I am out of the country for literally more than half of the daysĆĀ¢?ĆĀ¦Thus I am going to start this up to get it going, but the majority of progress will probably come in November and on.
Of course as I get into this I will have a better idea of changes and what else needs to be added and omitted. Really, my plan is to just start building my strength back up, then switch to something else for a little bit, then go right into maxing out and making some vids.
If all goes as planned (I am cutting while doing this program) and by the end of it, I will have some decent progress pics that I will not be ashamed to throw out thereĆĀ¢?ĆĀ¦I guess we will see how this works out.
Day 1: Training 1 Wave 1
Strength: Giant sets
1a. Deads: 7x3
1b. Dumbbell Swings: 7x10
1c. ab: 7x10
2a. Barbell Bent over Row: 7x3
2b. Barbell Flat Bench: 7x3
2c. ab: 7x10
Accessory: 2-3x8-10 Giant sets
3a. Face Pulls
3b. Tricep Push down
3c. Calves
Extract:
Day 2: Training 2 Wave 1
Strength: Giant sets
1a. Stiff Legged dead lifts: 5x5
1b. Standing Barbell Shrugs: 5x5
1c. Oblique: 5x10 each side
2a. Bodyweight Pull-ups: 5x10
2b. Weighted Dips: 5x5
2c. Lower back: 5x10
Accessory: 2-3x8-10 Giant sets
3a. Dumbbell Lateral Raises (strict)
3b. Standing Dumbbell Curls
Extract:
Day 3: Training 3 Wave 1
Strength: Giant sets
1a. Squats: 7x3
1b. Good Mornings: 7x5
1c. Ab: 7x10
2a. Single arm Dumbell Row: 7x5 With good holds
2b. Barbell incline Bench: 7x3
2c. Ab: 7x10
Accessory: 2-3x8-10 Giant sets
3a. Calves
3b. External rotations
Extract:
Day 4: Training 4 Wave 1
Strength: Giant sets
1a.Weighted Semi-Supinated Pull-Ups: 7x3
1b. Standing Barbell Military Press: 7x3
1c. Oblique: 10x7 Each side
2a. Front squats: 7x3
2b. Close grip standing Barbell Shrugs: 7x7
2c. Lower Back: 7x10
Accessory: 2-3x8-10 Giant Sets
3a. Dumbbell (cheat) Lateral raises
3b. Dumbbell Rear delt
3c. Standing Barbell Curls
Extract:
Thanks for reading and putting up with ridiculous schemesĆĀ¢?ĆĀ¦[/quote]
Wow! Alpha is actually programming curls, push downs and lateral raises into hit trainingā¦the world must be ending!
I just read about this today as I havenāt checked the thread in a while as Iāve been busy.
I find this a little funny because I was just on a 5/3/1, Westside-influenced upper/lower split and feel like itās not as effective as TBT for me. I just enjoy TBT better for the most part and my training also needs to consider other things that donāt really fit in with that type of split. Youāre right, the 5/3/1 does give the feeling of a body part split.
[quote]ANIMAL M0THER wrote:
[quote]Alpha wrote:
I find this a little funny because I was just on a 5/3/1, Westside-influenced upper/lower split and feel like itās not as effective as TBT for me. I just enjoy TBT better for the most part and my training also needs to consider other things that donāt really fit in with that type of split. Youāre right, the 5/3/1 does give the feeling of a body part split.
[/quote]
I agree with this. I love 5/3/1 so far. I can definitely see myself using it more. But I am a big fan of TBT. Itās worked for me in the past. At least one lower body movement and two upper body movements. However, like I said, I do like 5/3/1 and definitely feel that it has itās place.
I have no plans to be a professional powerlifter, I just want to do it for funā¦maybe three meets or so a yearā¦maybe some strongman stuff thrown in. For that reason, I think Iām going to go back to TBT training after the meet on the 20th and do those type of routines for the majority of the yearā¦than two or three months out from a meet, switch to 5/3/1 or something similar to prepare.
No idea if it will work lol but I definitely see 5/3/1ās merit for powerlifting. But I know from past experiences that I love TBT.
you managed some freakin sexy numbers on those pullups and front squats Alpha.
Take care.
benos:
I may go back to 5/3/1, or at least a upper/lower split one day. TBT helped me put on size fast.
I believe Wendler is coming out with a new book, ā5/3/1 for Powerliftingā soon.
Isnāt 5/3/1 already a powerlifting program?
[quote]benos4752 wrote:
Isnāt 5/3/1 already a powerlifting program?[/quote]
The original one,(the one that we always discuss) is not specifically designed for a powerlifter. Having said that, competitive powerlifters do use the program and it works very well. But it is also a basic strength program.
His ā5/3/1 for powerliftersā is specifically written for guys training for a meet. There are chapters on diet/making weight, strategies for your attempts and I think he cut out the military press day.
He also has a book, ā5/3/1 for football.ā http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=3362
you gotta do what works!
Iāve been on the tbt train bus for quite awhile. For me, it fits in with other life obligations. I give it all I have those 3x/week and feel satisfied.
ā¦ Do your job well Alpha and get back home soon!
Boston Guy: try doing weighted pull-ups for 10x3ā¦that helped my pull=ups skyrocket! Oh and yeah i hear that i look like John Cena all of the timeā¦little kids sometimes loose themselves over it in the airportā¦it is amusing. thanks for checking in brother and i agree with you about the TBT stuff.
Benos: 5/3/1 is an awesome program and I recommend it to people all of the time. It just itās what is the most effective for me. typically stuff that i design isā¦but that is because i have spent so much time doing trial and errorā¦If I were you i would stick with the 5/3/1 for as long as you are making gains.
nlmain: Thanks girlie! i amjust trying to get back to my current PR :)ā¦see belowā¦
Animal mother: indeed you are correct sir. i am thinking of picking up the 5/3/1 for power lifters just because i am interested and want to support what Wendler is doingā¦That guy spends a lot of time answering questions on line that he doesnāt need to. he is a good guy
MIM: Totally agreeā¦i just wish more people would take the time to figure out what works best for them rather than jumping from program to programā¦and I, too, do TBT mostly because because of work and time restrictionsā¦it is the only thing that seems to be really effective while doing what I do. and yes maāam i will do as you say!
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By the time we got here and got done what we needed to get done, I found the gymā¦it looked decentā¦through a windowā¦because it closed early for the weekendā¦other countries are crazy!
so i decided to go for a recovery run since the front squats just about crippled me! no idea how long or how far, but it was enoughā¦
Thanks for keeping my thread alive while I am gone guys!
hope all is wellā¦I need some sleep!!!
Oh, Iām not knocking 5/3/1 at all. I think it is an excellent program. My problem/concern is that I still consider myself very much a noob, especially with the year layoff I had previous to a few months ago. I just feel that a TBT program like Starting Strength (modified to include pullups and rows) has a lot to offer me still. Iāve done it before and the only problem I experienced, besides lack of back, was that I had to buy a whole new set of jean lol. I tend to have good recovery and know that I could probably milk a few months out of Starting Strength or a basic 5x5 before hitting any walls. Thatās my biggest concern. I kinda feel that at my lowly level, 5/3/1 isnāt going to capitalize on my possible gains as fast or well as a more basic program.
Plus, I find TBT to be a lot more fun and motivating. Thatās just me at least.
Benos: Got is brother. You might be right man, you thinking of going back to starting strength or the 5x5?
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So i havenāt slept in foreverā¦and i wouldnāt dare touch the food or water around hereā¦it will be interestingā¦Not sure what i am going to do for a workoutā¦i am trying to talk the guys i am with into racing to 1000 burpeesā¦but they arenāt buyingā¦
i have no idea what day or time it is right nowā¦it is going to be a long arse monthā¦
Hang in there!!
I just ordered a bunch of jerkey, dried fruit and mixed nuts off of Amazon for the hubby. Maybe you can do something like that?
He says the food isnāt great and has barely been eating. The man eats anything and everything and drops weight like crazy if heās not constantly stuffing his face( not fair!)
Mim: food here would take a long time for my digestive track to get used to! Looks like the Velocity diet for me while Iām over hereā¦
Had very little stuff to work with so todays workout was all accessory and some GPPā¦it was all done in a random circut dodging the localsā¦looked something like this:
50 burpees as fast as I could
Standing db curls: 4-5 sets with random weights, and worked my way down the rack at the end. - havenāt done junk like this since high school!
Standing db lateral raises: same thing as above (sorry for laziness, but Iām typing this from a blackberry)
Back hyper extensions: 4-5 sets
Abs on a swiss ball: 4-5 sets
Bent db rear delt raise: 4-5 sets
Behind the back wg shrugs: 4-5 sets
50 burpees as fast as I couldā¦
I know it was lame and I literally kept laughing at myself during this workoutā¦I really hate days like this and havenāt done workouts like this for like a decadeā¦alass, you do what you can while you canā¦something is better than nothing I suppose!
Not sure when Iāll be checking back inā¦might be a few days.
You all be good
Yes. And no. Haha. Iāll be fully honest, going to f*ck with the program, so not doing the true program. Basically, itās going to be Starting Strength + pullups/dumbbell rows (I donāt care what Mark says, I have utmost respect for the man, but I donāt believe deads and power cleans are enough for the backā¦especially when one of youāre goals is to get above one pullup per set).
Also going to be doing extracts/finishersā¦got a sled w/ plates, a sandbag, and I want to build a slosh pipeā¦my gym has a large park across the streetā¦those little gears in my head are turning lol
Those DJohn/Rippetoe vids are both meandering and awesome.(clicked on your site ads as a mark of thanks)
Worth it alone for Dan Johnās rant on the impact of āSAFEā.
btw two further vids have been put up since your post with more to come.
Also funny you could find a swiss ball in the arsehole end of nowhere.
Bumpā¦
Hope all is well!
Stay safe man and ^. lol
Heraclesā¦you got it wrong, this is the bump we all wantā¦
[quote]benos4752 wrote:
Heraclesā¦you got it wrong, this is the bump we all wantā¦[/quote]
Haha, okay is this one better?