[quote]bABoon wrote:
Who gives a fuck? Let’s experiment and find out! [/quote]
Well said!
Nikki, if I can make it to watch his meet, I’ll definitely record some video.
Today was easy. Just get in and move some blood into weak/sore points.
YTWL: 10s x10 x2
FACE PULL: PUR x15 x2
GH RAISE: BW x20 x3
GH SIT-UP: BW x25 x3
LEG CURL: 100 x20 x3
BAND PRESSDOWN: RED x25 x2
ALT. DB CURL: 20s x20 x2
Conditioning: Medley (Sledgehammer x10 each side, Tire Hops x5, Prowler2 [100 lb.]x10 yd. down & back, Push-Ups x10, Crunches x20) x6; 30 s rest b/n sets
DEADLIFT: 364x3, 419x3, 463x3, 529x1,1,1
GOOD MORNING: 154x5, 165x5, 176x5, 187x5, 198x3
FRONT LUNGES: 154x5x4
GH RAISE: REDx12x3
GH SIT-UP: ORGx20,16; 16 kg KBs x15
Conditioning: x3
Prowler2 (140 lb.) x20 yd.
Run back
Backward sled drag (100 lb.) x20 yd.
x4, 35 s rest b/n reps; 70 s rest b/n sets
Nice. The singles on DL were actually relatively easy.
A.M.
MILITARY: 143x3, 165x3, 182x3, 187x1x3
DIPS: 106x5,4,3,2,1; 80x5
P.M.
PUSH PRESS: work up to 242x1
BENCH: work up to 275 ( 1 chain)x2
PRONE ROW: 185x5x5
NG CHINS: 53x3x6
REVERSE HYPERS: 90x15, 140x8,10
BRUCE LEES: BWx7x3
Lol, either your posts don’t show at all, or you do double posts 
Appreciate it weightlifter
Took the entire weekend off. I know the lack of sleep has been killing me, so that is precisely what I did most of this weekend: sleep.
SQUAT: 286x5, 320x5, 364x5; 265x2x12 (speed squats, 30s rest)
FRONT SQUAT: 265x5,4,3,2,1 rp
ELEVATED RDL: 375x5,4,2,2,1,1 rp (I failed on the last rep of the 3 cluster, so I added 1 on the end)
HANGING LEG RAISE: BWx25x4
KB SWING: 130x5x3
Conditioning: Prowler2 (190 lb.)x20 yd. x16 sets; 35s rest
Nikki, I am ruthlessly impatient. If it doesn’t show up the first time I post it, I re-post immediately. Usually it is unnecessary.
BENCH: 185x5, 225x5, 250x5
PIN PRESS (3" off chest): work up to 305x1
CGI: 185x7, 195x5, 205x3, 190x7, 200x5, 210x3
BAND PRESSDOWN: REDx25x5
CABLE CRUNCH: 200x15x4
Conditioning: Hills x12, 30 s rest
BARBELL ROW: 205x5,4,3,2,1; 215x5,4,3,2,1 rp
LANDMINE ROW: 55x7, 77x5, 99x3, 77x5, 99x5, 121x1 (holding onto sleeve; grip slipped)
WG CHINS: 52 x25 reps total
EZ BAR CURL: 85x10x4
REAR DELT FLY: 20x10x3
DEADLIFT: 353x5, 397x5, 452x5, 308x1x10
GOOD MORNING: 198x3, 220x2, 242x1, 220x3, 242x2, 265x1, 154x8
FRONT LUNGE: 165x5x4
GH RAISE: REDx12x3
GH SIT-UP: REDx12x3
Conditioning:
A1) Tire Flip: BIGx5
A2) Prowler2: 190 lb. x20 yd.
x8; 75 s rest
PRESS: 132x5, 149x5, 165x5, 132x10x4
NG CHINS: 71x5x5, 44x5x5
DIPS: 88x10x5
FRONT RAISE: 45 plate x8x3
BRUCE LEES: BWx7x3
HANGING LEG RAISE: BWx20x2
Conditioning: Medley x5
Sledgehammer (16 lb.) x10
Tire Hop x5
Prowler2 (90 lb.) x40 yd. (20 d&b)
Push-Ups x10
Crunches x20
Went in on Saturday and just kind of did some pre-hab work and other band work.
SQUAT: 315x5, 365x3, 405x1, 430x1x2
FRONT SQUAT: 245x5,4,3,2,1; 5,4,3,2,1 rp
RDL: 375x2x3, 397x2x3
HANGING LEG RAISE: BWx25x3
KB SWING: 130x6x3
Conditioning: Prowler2 (110 lb.) x21 yd. x20; 20 s rest
Hilarious story: I had two singles to do at 430. First one I get easy. I should, it is only ~90%. Then, I take my second one. The problem is, I have to fart, and am so concentrated on that and not on my squat that I get to the bottom, and just sit there. My buddy, Donut, tries to help spot, but I am too low to the ground. Eventually I start to black out and just fall forward, breaking the fall with my nose. I get up and do the next single without issue. Sometimes I really hate myself.
Training kept me jazzed, so I went to bed late. Then got up late. So, no conditioning as of this morning. Might get it done after Ob/Gyn orientation.
BENCH: 225x5, 250x3, 280x1, 295x1x2
STANDING PIN PRESS: 135x3, 155x2, 165x2, 175x2, 185x1, 195x1, 205xf, 185x1
BARBELL ROW: 225x5,4,3,2,1 rp; 225x3x3
CGI: 205x5,3,1 rp; 185x5,4,2,2,1,1 rp
Thanksgiving: ate an obscene amount of food.
DEADLIFT: 352x3, 419x3, 496x3, 518x1x2
RACK PULL: (set at sticking point ~mid shin) up to 495x1
FRONT SQUAT: work up to 365x1
GOOD MORNING: 225x5x5
GHR: REDx10x4
PRESS: 154x3, 160x3, 165x3, 187x1x3
NG CHINS: 70x3x8
DIPS: 88x5x5
HANGING LEG RAISE: BWx25x3
Conditioning: Hills, 4 sets of 10, 30 s b/n reps, ~ 2 min b/n sets
SQUAT: (all sets of 3) 132, 154, 176, 198, 220, 242, 265, 286, 308, 330, 353, 374, 358
GOOD MORNING: (all sets of 3) 132, 154, 176, 198, 220, 242x1, 198
DB INCLINE: (all sets of 3) 35s–>85s, 75s
Conditioning: Medley x5
Sledgehammer 16x10 each
Tire Hop x5
Prowler 2 (100 lb.) x 10 yd. d&b
Push-Ups x10
Crunches x20
Lap
I decided after reading CTs latest article that I am going to start using his methodology for choosing my sets and reps. I loved, LOVED 5/3/1, but I know that I respond better to increased frequency, which this allows. Also, although gaining some repping power was useful, it did not have as much carryover to my 1RM as I would have liked. I know we aren’t supposed to live and die by our 1RM, but as a person who competes, i have to keep it in mind.
I am still keeping the 4 main lifts as my staples, as everyone should, but I am just changing the rep scheme. Wendler said himself: as long as you work on flexibility, strength via the four prescribed lifts, hypertrophy, and you run, you will live N.O.V. If it turns out that this scheme sucks, I can always go back to my beloved 5/3/1. I am not about to quit this stupid game anytime soon, so I have time. We’ll see how it goes.
Hello Dahlin!
I liked the article too, I look forward to see you following it. I can’t have Training ADD and change my routine right now, sadly ;D
Well hello to you too, m’dear. I have followed 5/3/1 since May of '09 and just decided it was time for a change. I was getting near the point where I would only get prescribed reps, and everyone knows, nothing works forever.
These first few workouts will be primarily to determine what my MTW/Z is for each lift.
PRESS: worked up to 193x3, 198x2
PUSH PRESS: worked up to 220x3
FLOOR PRESS: worked up to 265x3
BOTTOM-UP SQUAT: worked up in singles to 365x1
Interspersed b/n sets:
KB ROW: 70X3 3 s hold at top, 5 sets
SCARECROW: REDx15x5
This was a Neural Charge workout:
BOX JUMPS: 48"x3
HANG SNATCH: 110x3
INCLINE BENCH: 135x5
MED BALL SLAM: 25 lb. x3
I did this giant set four times through.
This was a Neural Charge workout:
BOX JUMPS: 48" x3
HANG SNATCH: 110x3
INCLINE BENCH: 135x5
MED BALL SLAMS: 25 lb. x3
I did this giant set four times through.
SQUAT: worked up to 342x3, 308x3, 331x3, 331x3, 342x3, 308x3
DEADLIFT: worked up to 418x1, 374x1, 396x1, 396x1, 418x1, 374x1
BRADFORD PRESS: 132x6x3
Conditioning: Prowler2 (90 lb.) x 20 yd. d&b, x 10 or 11 (lost count). First 7 or so was a 4 man group with myself, lilweight, Donut, and the Ninja. Then lilweight and Ninja pussed out, so Donut and myself finished the last 3.
I screwed up the weight progression & exercises for this session. The weight progression, upon re-reading, is warming up to your MTW x3, drop down to MTW-40x3, MTW-20x3, MTWx3, and MTW-40x3. What this means is my weights should have gone:
SQUAT: 342x3, 308x3, 331x3, 342x3, 308x3
DEADLIFT: 418x1, 374x1, 396x1, 418x1, 374x1
I just added a set at MTW-20 for some reason.
I wanted to deadlift and front squat, and I just spaced out and started squatting. Oh well. Also, I plan on only pulling for singles. I have made the best progress on my deadlift like this and I know many strong dudes also only pull for singles.