Sorry about the multiple posts but the iPhone will only allow be to type so Much at once.
Here is how I would
go about warming someone like
you up.
I would go into the squat rack and set the bar around the
same height as a bar with 45’s on it.
Bar x12 focus on everthing cbear talked about and be explosive
60x 5
75x5
95x5
115x5
now to floor
working set
140x3
now I know this seems like alot but it really is not you need the practice and it will help get everything firing right
Now if you get up to your working weights and you are not feeling it the right places drop back down to a wright that you can do right. Stay there and use exta work. On glutes hammies ect to bring up weakness
If you keep pulling with the wrong muscle groups all you are doing in reinforcing bad moent patterns. In time this could lead to an injury and even worse not lifting to your potential.
Here is an artical I read before I pull … Yes I have been doing this a long long long time and I still need coaching and reinforcement. Somedays things just
don’t feel like there warming right and
some days they do.
I know I have put this on the forum before but I don’t know of you had seen it. Deadlift tips I
did for
Mollys web site awhile
back
hope this helps 
Back to work !!!
so maybe I should take the deadlift out of the 5/3/1 mix? And just use that day to practice?
And what did you mean ‘someone like me?’ A goofball? 
I should note that my back feels fine today…
oh, and thanks a bunch for stopping in!
[quote]mom-in-MD wrote:
so maybe I should take the deadlift out of the 5/3/1 mix? And just use that day to practice?
And what did you mean ‘someone like me?’ A goofball?
I should note that my back feels fine today…
[/quote]
yes you are exactly right … A goofball
no what I ment by that was someone who is
still mastering the lift and needs more
reps .
Two months of 5x5 wouldn’t be a bad idea at all
using trap bar and pin pulls wouldn’t
be a bad idea either
I the way you think
short term set
back = long
term gain
[quote]mom-in-MD wrote:
oh, and thanks a bunch for stopping in! [/quote]
your very welcome
Here is an awesome artical for you to check out
have a great day
[quote]squat1000b700 wrote:
Here is how I would
go about warming someone like
you up.
I would go into the squat rack and set the bar around the
same height as a bar with 45’s on it.
Bar x12 focus on everthing cbear talked about and be explosive
60x 5
75x5
95x5
115x5
now to floor
working set
140x3
now I know this seems like alot but it really is not you need the practice and it will help get everything firing right
[/quote]
I think I could definitely use more warmup too, and will steal the 4 sets of 5 using escalating weight idea. Sadly, my squat rack is non-adjustable. But I use risers to elevate the small plates up to 45s height.
MIM, definitely keep deadlifts in! We are all learning together. Same as you, I keep the advice given here in my head when I’m all by my lonesome in the gym. That and video is our substitute for having a coach and real-life training partners!
I am amazing how well you ladies do with out a coach and training partners
Very impressive
Kimba u could also use a one armed dumbell deadlift to help u warm up if you don’t feel like setting all that up
It works on the same hip action don’t worry about going all the way to the floor
well, if thats the case, Im still mastering squats as well!! At this point I dont even know if I could hold form at 135…they look all fine and dandy in the 95-115 range, but after that…suuuuuck!!
I need to go back and check out all the vids/articles!! I got homework on top of homework today!
Kim- I like deadlifts, there bad ass…no need to ditch them, but I didnt realize I sucked that badly
Todays training-
warmup-treadmill
abs-3 sets, 3 count scissor kicks(30 total each set)
side planks-45s
mobility shoulders
-MP-
barx10
1x50x5
1x5x60(supposed to be 58)
1x3x65(supposed to be 66)
1x5x75(supposed to be 74)
one arm press
4x8x35
Latpulldown
4x8x90
pull-ups
5 singles@-45!! woot!
Lat raises-3x12x12s
Hammer curls
3x10x25s 1x6x30s!
Nice going on the MPs and pull-ups - score!
It wouldn’t hurt to drop the deadlift as one of the main exercises and use it as an add-on - kind of what I’m doing. You can add it back in later. But tbh I didn’t think it looked too bad - it would have been a lot better without the shoes though.
meh, I’m actually rethinking the whole damn thing now…perhaps I jumped on the 5/3/1 bandwagon too quickly…not enough time getting strong to get strongER! does that even make any lick of sense? sounded good in my head.
I mean I just came off a 5 month long dieting stint, ya know? And I already have plans on getting back on the diet(sorry,cut) come April, to give a go at losing these last 10-15lbs, so I can stop thinking about it already…then again, what the hell am I waiting for??!
Well, I wanted to give my body a break, plus get some strength back…(I answered myself, LOL!)
So, knowing Im not not doing 5/3/1 for the long haul doesn’t seem fair to the program itself. I think if you are going to do something, you do it all the way or you don’t…
unless of course people actually only use a couple cycles at a time, and what Im doing is acceptable by only using it til April(ish)
MIM, all I can say is that I’m learning from you guys, so I thank you all for the vids and critiques etc.
And yeah, awesome work on the pullups! I’m like the f*ing pullup police around here. sigh.
Good job with the pullups. I’m flirting with the -45 too.
Thanks about the pullups…believe me that HYUGE!
I was close to the bottom of the stack to do a few in a row last year…so to be able to do even just one with -45 is AWESOME in my book!
take your shoes off when you pull … pull in sock feet it will help BIG time
nice job keep up the hard work
I am also incredibly impressed with those pullups. Keep it up. And fwiw, I was planning two cycles of 5/3/1 and I don’t see any problems with that. I think it’s a fundamental strength builder.
Normally I do pull/squat in my socks, but someone had tracked mud back there, so ick.
Thanks A!
Went in to do some body weight stuff + intervals…
I did-
20 prisoner squats
20 pushups
20 jumps onto the box
5 chinups(-60assist)
20 forward lunges(each leg)
5 close grip pushups
took 5 minutes!
Then- 5min walking
10%incline@3.8- 1min
recover 2min
(3 rounds)
10 min on bike- level 6
Got a client to train this evening…woot!