That is a crap ton of volume, does that cause a lot of soreness?
[quote]JoeGood wrote:
That is a crap ton of volume, does that cause a lot of soreness?[/quote]
It does cause quite a bit of soreness, but with a full week of recovery time before you hit the same muscles again, it’s workable.
So I’ve decided that I’m going to try 5/3/1 when I’m done with this current program.
I’ve worked out that if I start on May 16, the second deload week will match up to the family vacation in July, when I’m not likely to lift anything at all.
So if anyone has any words of wisdom - or caution - about starting 5/3/1 for the first time, please feel free to share them.
In anticipation of starting 5/3/1, I switched back to my old program, going back to the big exercises, with heavy weights, 4-6 reps.
Unfortunately, it’s clear that I’ve lost some strength due to the high-rep/lower weight/isolation exercise program I’ve done for the past couple of months. I struggled to get 3 reps out of 225 on the bench. I’ve also dropped about 14 pounds, which hasn’t helped either. I’m hoping it will rebound relatively quickly.
Bench Press
Bar x 15, 135 x 10, 165 x 10, 185 x 8, 225 x 3,3,3
Squats
Bar x 15, 95 x 10, 135 x 10, 185 x 6, 225 x 6,6,6
Leg Press
5 pps x 10, 6 pps x 10, 6 pps 25 x 8
Pull-Ups
10,9,8,7
Some curls, calf raises and tricep extensions to finish.
[quote]ManfromMass wrote:
In anticipation of starting 5/3/1, I switched back to my old program, going back to the big exercises, with heavy weights, 4-6 reps.
Unfortunately, it’s clear that I’ve lost some strength due to the high-rep/lower weight/isolation exercise program I’ve done for the past couple of months. I struggled to get 3 reps out of 225 on the bench. I’ve also dropped about 14 pounds, which hasn’t helped either. I’m hoping it will rebound relatively quickly.
Bench Press
Bar x 15, 135 x 10, 165 x 10, 185 x 8, 225 x 3,3,3
Squats
Bar x 15, 95 x 10, 135 x 10, 185 x 6, 225 x 6,6,6
Leg Press
5 pps x 10, 6 pps x 10, 6 pps 25 x 8
Pull-Ups
10,9,8,7
Some curls, calf raises and tricep extensions to finish.[/quote]
I don’t think it is ever a good idea to ignore a rep range in your training. I was reading some stuff yesterday by Andy Bolton about warm-up, or ramping, sets that might be relevant. Keep them low rep (3-5), 5-8 sets, long rest times and don’t get fatigued.
Doing this “Bar x 15, 135 x 10, 165 x 10, 185 x 8, 225 x 3,3,3” is going to make you pretty fatigued by the time you get to 225.
Interestingly, on the assistance stuff Andy is high rep (15-20), few exercises, not a lot of sets and never to failure. I need to tweak my assistance work.
[quote]giterdone wrote:
[quote]ManfromMass wrote:
In anticipation of starting 5/3/1, I switched back to my old program, going back to the big exercises, with heavy weights, 4-6 reps.
Unfortunately, it’s clear that I’ve lost some strength due to the high-rep/lower weight/isolation exercise program I’ve done for the past couple of months. I struggled to get 3 reps out of 225 on the bench. I’ve also dropped about 14 pounds, which hasn’t helped either. I’m hoping it will rebound relatively quickly.
Bench Press
Bar x 15, 135 x 10, 165 x 10, 185 x 8, 225 x 3,3,3
Squats
Bar x 15, 95 x 10, 135 x 10, 185 x 6, 225 x 6,6,6
Leg Press
5 pps x 10, 6 pps x 10, 6 pps 25 x 8
Pull-Ups
10,9,8,7
Some curls, calf raises and tricep extensions to finish.[/quote]
I don’t think it is ever a good idea to ignore a rep range in your training. I was reading some stuff yesterday by Andy Bolton about warm-up, or ramping, sets that might be relevant. Keep them low rep (3-5), 5-8 sets, long rest times and don’t get fatigued.
Doing this “Bar x 15, 135 x 10, 165 x 10, 185 x 8, 225 x 3,3,3” is going to make you pretty fatigued by the time you get to 225.
Interestingly, on the assistance stuff Andy is high rep (15-20), few exercises, not a lot of sets and never to failure. I need to tweak my assistance work.[/quote]
I don’t normally do that many sets to warm up, but I hadn’t done any benching in a couple of months - the program I was using was all dumbbell pressing - so I was sort of feeling it out.
Military Press
Bar x 10, 95 x 10, 135 x 5, 155 x 5, 165 x 3, 175 x 3 (Barely)
Squats
Bar x 10, 135 x 10, 185 x 8, 225 x 5,5,5
Bench Press
135 x 10, 185 x 8, 225 x 5,4,4
Pull-Ups
10, 9, 8, 8
I was primarily screwing around, trying to determine the right 1RM for starting 5/3/1. General consensus seems to be that it’s best to be conservative, picking a weight 10%-20% below your true 1RM, so this is what I’m going to start with:
Squats: 275
Bench Press: 245
Deadlift: 275
Military Press: 175
On another note, BoyfromMass signed up for his first gym membership last night. I’m going to take him in this weekend, and start to walk him through the basics. Honestly, I’m pretty excited about it!
Being conservative at first on 5/3/1 is a good idea. Not sure I’d go as far as 20% but 10-15% easy. Sounds like you are going to have a lot of fun with the boy.
A1 - Squats
First day of 5/3/1
Warm-Ups
Bar x 10, 95 x 10, 135 x 5, 185 x 5
Work Sets
205 x 5, 220 x 5, 235 x 9
Leg Press
5 pps x 15, 5 pps + 25 x 12, 12, 6 pps x 10
Leg Curls
75 x 20, 87.5 x 12, 9
Leg Extensions
87.5 x 15, 14, 12
Seated Calf Raises
90 x 15, 15, 15
[quote]ManfromMass wrote:
[quote]kimbakimba wrote:
11 pounds in two weeks? That is pretty amazing. When you decide to clamp down on the eats, I guess you don’t mess around.
Leg night is always a good night. Go get 'em![/quote]
I’ve found that if I go really strict zero-carbs, I can drop 10-12 pounds in two or three weeks, before the body adjusts. After that, it gets a lot harder to keep losing weight.
[/quote]
If you go really strict zero-carbs, you have no ability to adjust once your body adjusts to zero carbs. Plus when you re-introducte them, you’ll likely gain back a few pounds from the glycogen/water effect.
Most would suggest reducing carbs but not going to zero (or even sub-50) for an extended period of time.
I believe Shelby used the phrase ‘Always have a trick up your sleeve’ on one of his latest spills.
A2 - Bench Press
Warm-Ups
Bar x 10, 135 x 10, 165 x 6
Work Sets
185 x 5, 195 x 5, 210 x 9
Dumbbell Incline Press
55 x 12, 60 x 10, 10 65 x 10
Dips
12, 11, 10, 7
Low Pulley Flat Bench Flys
40 x 12, 45 x 10, 10, 9
Tricep Extensions
70 x 12, 10, 10, 9
A3 - Deadlifts
Warm-Ups
Bar x 10, 95 x 10, 135 x 10, 185 x 6
Work Sets
205 x 5, 220 x 5, 235 x 9
Pull-Ups
10, 8, 8, 8
T-Bar Rows
45 x 15, 70 x 15, 90 x 12, 11
Good Mornings
95 x 10, 115 x 10, 10, 10
Hanging Leg Raises
15, 15, 15, 15
just droppin in to say Hi. How old is the boy?
[quote]nlmain wrote:
just droppin in to say Hi. How old is the boy?[/quote]
He’ll be 14 next month. We’re going in to the gym this weeekend, so I can walk him through the basics. Want to make sure he learns the right way to do thngs.
A4 - Military Press
Warm-Ups
Bar x 10, 95 x 10
Work Sets
130 x 5, 140 x 5, 150 x 7 (had a couple more, but hit the upright)
Dumbbell Military
50 x 10, 55 x 10, 10 60 x 10
Upright Rows (low-pulley)
100 x 10, 110 x 10, 120 x 10, 130 x 12
Side Lateral Raises
20 x 10, 10, 10 25 x 8
Straight Bar Curls
50 x 10, 60 x 10, 70 x 10, 10
B1 - Squats
Warm-Ups
Bar x 10, 95 x 8, 135 x 8, 185 x 5
Work Sets
220 x 3, 235 x 3, 250 x 5
Leg Press
5 pps x 15, 5 pps 25 x 15, 6 pps x 15, 6 pps 25 x 12
Leg Curls
75 x 15, 87.5 x 15, 100 x 9
Leg Extensions
87.5 x 15, 100 x 15, 14
Some ab work to finish up.
It will be interesting to see how 5/3/1 works for you.
[quote]kimbakimba wrote:
It will be interesting to see how 5/3/1 works for you.[/quote]
x2 I’m a big fan of 5/3/1 so I’m interested to see if it works as well for you as it has for me.
[quote]JoeGood wrote:
[quote]kimbakimba wrote:
It will be interesting to see how 5/3/1 works for you.[/quote]
x2 I’m a big fan of 5/3/1 so I’m interested to see if it works as well for you as it has for me.[/quote]
I have high hopes.
Clearly it’s too soon to tell how well it will work, but I do like the workouts. I’ve always preferred focusing on the “big lifts”.
Speaking of which, BoyfromMass had his first trip to the gym this weekend. He’s going to start a basic “starting strength” program this week, so I walked him through the basics of benching, squats, deadlifts, cleans and militaries. He seems to have much better lower-body strength, which isn’t surprising (hockey player), but we’ll get his upper-body strength up there too.
B2 - Bench Press
Warm-Ups
Bar x 10, 135 x 10, 175 x 6
Work Sets
195 x 3, 210 x 3, 220 x 10
Dumbbell Incline Press
60 x 15, 65 x 13, 70 x 10, 10
Dips
10, 10, 9, 7
Pec Dec Flyes
120 x 12, 130 x 12, 140 x 12, 10
Overhead Dumbbell Tricep Extensions
90 x 10, 95 x 10, 100 x 9,8