bench
45x10
95x5
105x3
115x1 (are you fucking kidding me?)
60x10x3
ft squat (should have been DL variation oops)
80x5
90x5
100x5
db ohp
30x8
35x8x2
20x10,7,4
SS1
fly 55x10x3
rear delts 55x10x3
SS2
skulls (ball) 30x10x3
lateral raise 4kg x10x5
Bench felt heavy the first few sets. Then on 115 everything went to shit. Didn’t stay tight. Bar path was all over the place. UGLY.
Speaking of ugly, I just read your log.
Hey OP
u lift?
Argy. Page 5 to find your log.
What’s up with the lifting?
Question: What programming have you followed in the past? I ask because I’m not a fan of 5/3/1 conceptually but see many people making great progress. What are your thoughts?
[quote]kpsnap wrote:
Argy. Page 5 to find your log.
What’s up with the lifting?
Question: What programming have you followed in the past? I ask because I’m not a fan of 5/3/1 conceptually but see many people making great progress. What are your thoughts?[/quote]
I’ve been busy. Not enough motivation to log lately 
Meh…?
I’ve done some Westside type of training, 5/3/1, and a lot of my own “whateva whateva I do what I want” training over the years. Stronghold has been writing my programs consistently for a little over a year now. I’ve made some significant gains during this time and attribute that to his skills as a coach and programmer. I guess you could say we use a block periodization setup. During meet prep, I’ll go through specific accumulation, transmutation, and realization blocks. I’m “off season” right now and trying to get bigger and work on weaknesses while hopefully maintaining strength. I guess that’s basically a never-ending accumulation block.
I’m using the 5/3/1 percentages to determine my weights/reps on my main exercises currently, but I’d hardly say that I’m following the program. I’ve been adding back/biceps workouts in between each “5/3/1 workout”. I’m not always beating (or in some cases matching) previous PRs, but I continue to get prescribed reps. And I can already see some little changes in my body. So don’t necessarily feel like I’m getting stronger, but this current setup seems to be doing what it’s supposed to.
But to actually answer your question…I like 5/3/1. SH and I have both done it before and have had success with it. I feel like much of the time it works best for me if I make smaller jumps in my training maxes from cycle to cycle. I personally have a hard time making myself do prescribed reps when I’m not feeling great, or even regularly leaving a few in the tank. And that has gotten me into trouble in the past.
I know several people that had their doubts when they started 5/3/1, but have quickly become fans. I don’t think its the best program ever or anything, but its pretty simple and it works. I don’t really see what’s not to like about it.
So I guess this long winded post makes up for the lack of action over here lately…?
Also, yesterday’s workin’ outz:
pullup 5 kipped
chin 5,5,3
super duper epic bullshit
bb row
95x10
115x10x3
ng pullups 4,3,3,
pulldown 80x10x4
cable curl w/rope
40x12x4
super set
db curls 20x10x3
machine fly 25x10x3
Machines were not at my normal gym. Funny how cables and machines seem to vary so much.
dl
135x5
190x5
215x3
240x2
ohp
50x5
60x5
70x5
ghr
10x3
leg press
90x10
140x10x2
180x10
leg xt
57.5x10
77.5x10x3
back xt
+mini(on pegs) x10x3
SS
pull down abs 60x10x3
kb twist 25x10x3
Left one, maybe two, in the tank on DLs. GHRs were rusty.
just dropping in to catch up.
training a couple of days in a row is always taxing, especially if you aren’t sleeping properly. I bet you with some good night sleep and a couple days of rest you’d smoke your bench.
[quote]buckeye girl wrote:
Machines were not at my normal gym. Funny how cables and machines seem to vary so much. [/quote]
Okay, I don’t use machines often because I train at home normally but recently we were at a commercial gym and used the hamstring curl machine. I was planning on doing high reps but couldn’t do 20 with a 25lb plate on it. I felt like a total weak loser
NL - You’re probably right. Still frustrating.
ouro - I know what you mean. On rear delts, I did less than half the weight I do at my regular gym, and still struggled to finish sets of 10. Changing up machines and cables always throw me off. Just another reason to stick to free weights, I guess.
My right tri/lat are cranky right now. Not really sure what the problem is. I couldn’t do a lot of the stuff I had planned for my last back day because things felt too uncomfortable when my arm was stretch overhead.
There’s also a chance that I will have some difficulty with lower body stuff over the next few days. Lower body is not sore or anything so I thought I’d get my squat day out of the way. I was doing deload weights on squat but things still felt good.
front squat
45x10
95x5x3
bench
45x10x3
hack squat
pps x8x4
rdl using quarters
95x10
145x10x3 (standing on aerobics step)
super set
lying leg curl 40x15x3
leg xt 50x15x3
I tried to keep everything slow and controlled. This especially sucked on leg extensions.
I also had to use an aerobics step because the quarters alone didn’t quite give me adequate ROM. I guess my hammies aren’t as tight as I thought.
Monday 12/12
ohp
45x10
65x5
75x3
85x9 (push pressed. whoopsie.)
hs wide chest
50x20x1
70x20x4
ss 1
fly 40x20x5 (or maybe it was 4 sets. i lost track)
rear delt 40x15x5
ss 2
db ohp 25x10, 20x10x2
kb lateral raise 4kg x10x3
Had an awesome workout yesterday.
machine pd
90x12x4
seated cable row
35+plate x10x4
hs low row
90x10x4
bb curl
40x10x3
reverse preacher curl
20x12x3
DAT ASS
[quote]detazathoth wrote:
DAT ASS[/quote]
Its teh squatz.
deadlift (all beltless)
135x5
165x5
190x5
hack squat
90x10x4
gm
95x10x4
lunge 1 kb at chest
10kg x10x3
leg xt
70x10
80x10x2? 3?
ham curl
50x10
60x10x2
55x10
trx pike 10x4
pd abs 65x10x4
I trained today. We drove all day yesterday to visit family before Christmas. I wasn’t expecting to have a good workout and I didn’t. But I’m ok with that. I was just happy to be lifting at one of my favorite gyms ever.
db row
60x10x4
cg pulldown
90x8
80x10x3
hs iso-lateral pulldown
110x10 *too heavy
50x40 **way too light
rear delts
20x10x4
pinwheel curl
20x15x3 **too light
bb curl
45x8x3
multi-grip curl (drop set)
bar+10 lbs wide (20) close (15) neutral (7)
**prob should have gone heavier on this too
Everything was either too heavy or too light. Ugh.
Training yesterday:
bench
85x5
95x5
105x5
squat
45x10x2
95x5
135x5
160x5
185x5
db ohp
30x8x2
20x15, 7, 6 (rest pause)
dips
5x3
lateral raise
12x10x3 (or maybe 4)
The gym that we’re at this week has real dip stations. The last time I tried to do dips at my regular gym, they really hurt my chest/shoulders. This wasn’t nearly as bad so I think its more an issue with the equipment than my body. Yay.
3 pullups
chins 3x4
bb row
135x8
95x10x4 (squeeze at top)
pulldown
80x10
90x10
100x3
chest supported t-bar
+45x10
+55x10x3 (or was it 4?)
rope cable curl
30x10x3
plate loaded preacher curl
+20x6
+10x12x4
bb curl
45x8x4
Also, 2 sets of GHRs. Why? Because it was there. And I was waiting for SH to finish up.
I used straps on the pulldowns for the first time ever and it seemed to make a huge difference. I felt like I could focus on pulling through my elbows instead of having to use my arms. I will continue to use straps, but I will also continue to believe that straps are for weak little girls.
[quote]buckeye girl wrote:
Training yesterday:
bench
85x5
95x5
105x5
squat
45x10x2
95x5
135x5
160x5
185x5
db ohp
30x8x2
20x15, 7, 6 (rest pause)
dips
5x3
lateral raise
12x10x3 (or maybe 4)
The gym that we’re at this week has real dip stations. The last time I tried to do dips at my regular gym, they really hurt my chest/shoulders. This wasn’t nearly as bad so I think its more an issue with the equipment than my body. Yay.[/quote]
I trained a shit load of college football players… 90% of them could not squat that much. Sad for them. Awesome for you. Good Shit!