[quote]CacheMnyMustang wrote:
[quote]strangemeadow wrote:
Rows are not accessory work, it’s a compound movement. Major compound movement. It’s lat, bi, low back, traps, rear delts, ham, glute, abs…the list goes on and on. Feel free to browse my log and see a pretty standard back w/out. That all out for a set thing is Kroc Rows, usually with a DB. If you get your body parallel to the floor the stress will be off your lower back, oddly enough.[/quote]
Ok, so are accessory exercises usually isolation exercises? Wendler’s 531 lists pull ups, dips, BB rows, and other exercises as accessory work, so I’m a little confused on the term. Whatever the case, I am moving on and will try Kroc rows instead next week. [/quote]
Well, right, they are accessory for Wendler, and 5/3/1 is all about squat, dead, press and bench. So all else is accessory. But generally isolation things are accessory. Except for like Good Mornings and stuff like that, where it is compound, but you don’t do max efforts.
Friday night!
SS Squat:
(205 x 5) x 3
SS Bench:
(165 x 5) x 3
SS? BB Rows
(95 x 5) x 3
Accessory work:
incline DB bench
(40 x 10) x 5
…Just looked back through my entries here, and have 160#s like three times in a row. That can’t be right, though, because I seem to remember it feeling heavier each time. I’m out of town right now so I can’t access my record book, but as soon as I do I’ll make sure I did 165 (I’m hoping it was in fact 175#s). Accessory work is fun, kind of just winging it so it breaks up the monotony, trying to treat BB rows like bench for the SS program, starting light and going to try linear progressions, this could be fun, we’ll see.
Monday, I’m starting to get a little… lost in what to do on Monday Since I’m not pressing or benching. I think I’m going to change up my routine so that I have more than just squatting and accessory work, this is what I am going to try next week and see how it feels:
Monday
SS Squat
SS Bench
Pull-ups
Wednedsay
SS Squat
Incline DB Press 5 x 10
SS DL
Friday
SS Squat
531 Press
Kroc Rows
This way I have at least two starting strength and or 531 going on each day.
However, this is what I ended up doing today (the program I came up with in the previous post was realized only after I did this workout and felt like something was wrong):
SS Squat:
(210 x 5) x 3
Dips:
(Bwt x 10) x 5
Pull ups:
(15# x 8, 7, 4)
Kroc Rows:
40# x 26
Also, I did check my log book and I did indeed bench 175 last Friday, feel good about that.
I love Deadlifts, and I had a meathead moment with the squat
SS Squat
(205# x 5) x 3
531 Press
80# x 5
90# x 3
100# x 8!!!
Accessory work:
Press (50# x 10) x 5
SS Deadlift
255# x 5
You might notice that I squatted 205 instead of 215. That’s because I had a 35# plate on one side instead of a 45# plate. I felt the unevenness, and checked the weight plates to make sure they were right, but for some reason I just kept misreading the 35 as a 45. Oh well, guess I’ll do 215 for Friday.
Had fun with the press, I made 8 my goal and once I hit that I thought about going for nine but mentally I was done since I reached my goal and that eighth rep was not the easiest. I might have been able to do nine, but I might not have.
Deadlift is starting to feel awesome, I keep trying to start with a more vertical torso than I need to. I find it helps if I raise my hips a bit, have my back a little more horizontal.
Really want to start adding more accessory work. When I added the dips to Monday I immediate saw some gains in my chest. I tried one set of 10 dips today but the shoulder/chest just felt tired so I stopped. Might throw them in on Friday since that’s also bench day.
Still trying to eat all kinds of food, now trying to do 250 g protein.
Friday, had a good day at the gym
SS Squat:
(215 x 5) x 3
SS Bench:
(180 x 5) x 3
BB rows:
(125 x 5) x 3
Asseccory work:
Pull-ups:
(Bwt x 10) x 5
Incline DB Press:
(45# x 10) x 3
Didn’t get to finish the db press because the wife was waiting on me, had to hurry it up. Had a really good time with the squat for the last two sets, everything felt like it was working like it should. Bench is close to stalling, close, but not quite. Pull-ups are harder now, probably because I weigh 191#, about 10# more than what I weighed when I began this. As promised, I’ll post pictures (SPOILER: I look about the same).
[quote]CacheMnyMustang wrote:
Friday, had a good day at the gym
SS Squat:
(215 x 5) x 3
SS Bench:
(180 x 5) x 3
BB rows:
(125 x 5) x 3
Asseccory work:
Pull-ups:
(Bwt x 10) x 5
Incline DB Press:
(45# x 10) x 3
Didn’t get to finish the db press because the wife was waiting on me, had to hurry it up. Had a really good time with the squat for the last two sets, everything felt like it was working like it should. Bench is close to stalling, close, but not quite. Pull-ups are harder now, probably because I weigh 191#, about 10# more than what I weighed when I began this. As promised, I’ll post pictures (SPOILER: I look about the same).[/quote]
^^ This is all better ^^
Except for the wife part…
[quote]strangemeadow wrote:
^^ This is all better ^^
Except for the wife part…[/quote]
Thanks man, always a work in progress, think the addition of accessory work is really helping out, like you said it would, thanks for that. …I take it you’re a bachelor 
because I’m now weighing in at 191#, not a lot of change as far as I can tell.
This is the one body part that I feel like has definition I’m happy with. Other than the trap I have no idea what this is showing. …Directional lighting FTW!
Wheels, have no idea to show these off, they look a lot skinner in this pics than I usually see them, but I guess the camera doesn’t lie.
[quote]CacheMnyMustang wrote:
[quote]strangemeadow wrote:
^^ This is all better ^^
Except for the wife part…[/quote]
Thanks man, always a work in progress, think the addition of accessory work is really helping out, like you said it would, thanks for that. …I take it you’re a bachelor ;)[/quote]
Your traps do seem to stand out… it’s cool.
No, not a bachelor at all. I got married @23. 20 years this month.
Congrats on the anniversary. I figured you were a bachelor the way you’ve talked about the girl stuff in the bathroom and then her waiting on me. …Usually she is extremely supportive, but that day I was running like 45 min over so I had to cut it short.
[quote]CacheMnyMustang wrote:
Congrats on the anniversary. I figured you were a bachelor the way you’ve talked about the girl stuff in the bathroom and then her waiting on me. …Usually she is extremely supportive, but that day I was running like 45 min over so I had to cut it short.[/quote]
I was just busting your balls about the “girl stuff” on the sink 
But “his” and "“hers” sinks do resolve that issue…
[quote]strangemeadow wrote:
[quote]CacheMnyMustang wrote:
Congrats on the anniversary. I figured you were a bachelor the way you’ve talked about the girl stuff in the bathroom and then her waiting on me. …Usually she is extremely supportive, but that day I was running like 45 min over so I had to cut it short.[/quote]
I was just busting your balls about the “girl stuff” on the sink
But “his” and "“hers” sinks do resolve that issue…
[/quote]
Someday, when we have our own place. For now it’s apartment living. SIgh.
Monday, it was awesome:
SS Squat
(220# x 5) x 3
531 Press
50# x 5
60# x 5
70# x 5
Accessory work:
Pull ups
(bwt x 8) x 3
Kroc Row
40# x 30
I wasn’t actually real sure what to do with accessory work since this was a deload week for my shoulders. I thought I could work on back/rear delts a bit and not overtax them. I look forward to when I will do 531 on everything. But for now I’m really liking linear gains, I can wait.
Had a great moment with the squat. Really focused on moving my hips back on the decent, and suddenly I’m really bouncing out of the hole and 220# felt a whole lot easier than the 215# on Friday. Also, really felt it in my glutes/hammies. I think I’ve been trying to keep my torso too vertical, a hangover from my front squatting days.
20+ reps of any exercise sucks.
Pre-Thanksgiving
SS squat
(225# x 5) x 3
Accessory DB Incline press
(45# x 10) x 6
SS Deadlift
(265# x 5)
Deadlift is feeling good, starting to feel challenging in the abs to keep the back from rounding out. Squat felt good, was tough but good. Still trying to figure out accessory work. Feels like I do DB incline each day I lift.
Jogged a 5k Turkey Trot yesterday, and my calves are screaming at me today. Guess nothing really beats uphill jogging for ankle work. Seriously though, I’m limping with both legs, and it looks awkward.
Gym finally re-opened
SS Squat:
(230# x 5) x 3
SS Bench:
(185 x 5) x 3
Accessory Work
SS BB Rows:
(130# x 5) x 3
Pull ups
(Bwt x 8) x 5
Bench
(105 x 10) x 5
Not sure if I’m overdoing it on accessory work, was going to do sets of 10 on the pull ups but it gave out on the eighth one and I just went with it. Kind of wanted to do dips as well, but I think that would’ve been too much. Will wait for Monday for that I guess.
