This was before realism struck me in the face, hard. Hah.
Aren’t they both the same heel height(0.75inches)? I’ve used the Romaleos 2 before and they don’t feel that much different other than the weight and toe box area.
1 Like
27/7/2017
5/3/1 C5W2
Press
20kgs x10
37.5kgs x3
45kgs x3
50kgs x8, 3+ set
55kgs x3, +10% joker set
Seated Dumbbell Shoulder Press
20kgs x8
20kgs x6
14kgs x10
9 pull ups after each set
Run
100m(I think, guesstimated from the track) sprint, walk 100m back.
10 rounds in 14min36secs
3 Likes
28/7/2017
5/3/1 C5W2
Deadlifts
60kgs x3
90kgs x3
105kgs x3
117.5kgs x3
135kgs x1, double overhead
150kgs x1, straps
2 Likes
31/7/2017
5/3/1 C5W3
Bench
20kgs x10
35kgs x5
50kgs x5
55kgs x3
62.5kgs x15, 1+ set
75kgs x1, +20% joker set
85kgs x1, +36% joker set
92.5kgs x1, +47% joker set
50kgs x3x8, FSL and 9 pull ups after each set
Push Ups
did some for a few
Row
75kgs x5
85kgs x3
95kgs x4, 1+ set
Run
did a slow(very) jog for 5 minutes and holy shit, my right knee was feeling horrible
No idea how but my right knee a lil messed up. If I’m lying down and I try to straighten my leg hard, it feels as if my legs might snap inwards. Googled a bit and it might be inflammation of the quadriceps tendon. Gonna skip tomorrow’s squats and take a deload next week.
Will be resetting my numbers for all my lifts(except the bench) for the next cycle of 5/3/1. Will talk about it later on. Don’t think I’ll be running much. I will however be taking more walks since movement should aid in recovery.
PS: It’s not nearly as bad as it sounds. So long as I’m not trying to sprint or anything, everything feels fine.
3 Likes
Oh and on a side note, I was reading some older 5/3/1 articles and was reminded about the principles of 5/3/1.
Start Too Light
Progress Slow
Set Personal Records (PR’s)
Use Multi-Joint Exercises
I was wondering, do any of y’all think it’s possible to start way too light with 5/3/1, assuming you do incorporate joker sets and the likes of it?
Had this thought cause I benched today and yup, my training max is 70% of (what I would consider) my conservative 1rm. Will probably approach the rest of my lifts the same way from next cycle onwards.
1 Like
Even without incorporating jokers you can still get a great workout ! If your TM is pretty low, doing reps can be tough too. I know that getting rep PRs on the DL is hard as hell for me, I’d rather to 5’s… but sometimes that’s what you need to get stronger.
Now with the 7th week protocol you should always have your TM right, but I still think that doing 10-15 reps is not a bad idea, as long as your form doesn’t break down.
1 Like
I recall reading in one of the threads here that Jim himself called the 7th week protocol outdated. It still works but I think the ‘latest’ thing is the leader and anchor set up. Haven’t gotten the new book so no idea how that works.
Leader, anchor and 7th week protocol all work together. I think you are talking about the 5 forward/3 backwards regarding the TM as being outdated, but still working. You should get the new book, it’s definitely worth it!
2 Likes
Did a 35kgs(34.8 if we’re being precise) weighted pull up today and I finally got to use rice as weights…
7 Likes
If you add jokers it’s not possible to start to light. With Jokers TM is little more than a daily minimum.
If you are doing the AMRAPs as long as your top sets cap at 15 or less I think you started light but not too light.
2 Likes
2/8/2017
5/3/1 C5W3
Press
20kgs x10
42.5kgs x5
47.5kgs x3
52.5kgs x7, 1+ set
42.5kgs x3x8, FSL and 9 pull ups after each set
Close Grip Bench Press
45kgs x3x20
Tyre Flips
200kgs EMOM 3 reps, 10 minutes
I almost forgot how fucken hard tyre flips and emoms are…
2 Likes
4/8/2017
5/3/1 C5W3
Deadlifts
60kgs x3
100kgs x5, forearms giving me problems, applied some heat rub but it’s still annoying
started using straps
110kgs x3, still feeling the forearms heavily despite the straps
120kgs x1, yup right forearm is dead
Right forearm hella fatigued from the tyres, somehow. I know, make your jokes haha. Looking forward to the deload next week.
2 Likes
I too have had some not so fun experience with icy hot. Lol
3 Likes
That’s actually your patella tendon, quadriceps tendon, squishing and moving around the cartiledge that’s just behind them. Happens to me sometimes, and I know exactly what you’re describing. To an extent it’s okay if they do that ever so slightly. But it’s best to not fully lock your knees out like that. Just leave them be, espeacially after hard training or conditioning. Usually goes away after a good sleep. If it doesn’t, you may want to get it checked. For preventative measures just ice the living heck out of your knees.
2 Likes
7/8/2017
Run
Sprint 400m
Walk 400m
Sprint 300m
Walk 300m
Sprint 200m
Walk 200m
Sprint 100m
Walk 400m
Sprint 100m
Took me 16mins46secs. That’s some shit timing. Wanted to run but legs just wouldn’t work. Cut the original plan in run. Got the hang of running few months back and now I’ve lost it. I’ll get it back soon. Running is such a pain, geez. Running should be of higher priority…
5/3/1 C6W1
Bench
20kgs x10
45kgs x5
50kgs x5
57.5kgs x5, forgot it was the 5+ set oops
70kgs x5, +21% joker set
80kgs x5, +39% joker set
50kgs x24, was supposed to do FSL but people were waiting for the bench so I just did SSL 3x8, all at once, if that makes sense
Pull Ups
10
Tyre Flips
200kgs x10x3 with very little rest
Snatch
did some snatch drills and stuff
Clean and Power Jerk
fucked around and missed at 80kgs
Row
90kgs x6, 5+ set, skipped the rest of the stuff
2 Likes
What blaspemy is this?
10/8/2017
5/3/1 C6W1
Squat
warmed up with the bar for a bunch
40kgs x5
65kgs x5
75kgs x5
85kgs x15, 5+ set
100kgs x5, +17% joker set
65kgs x3x8, FSL
lower back dying after the first set of FSL
Press
20kgs x5
37.5kgs x5
42.5kgs x5
50kgs x7, 5+ set
Seated Dumbbell Press
12.5kgs x3x15, 10 pull ups after each set
Run
Sprint 100m, walk 100m repeat
did for 1.2km in 9min44secs
Geez, now that my bodyweight has went up, running does seem somewhat harder. I’m around 75-ish kgs now.
1 Like
Forgot to log this. Note to self, remember to do them 20 reps double 30kgs dumbbell squats on next applicable gym session.