[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
BlackLabel wrote:
Did some sit-ups today, but other than that, just rested and ate. Here’s my schedule for 5/3/1.
Monday:
Squat 5/3/1
GM’s
abs
Tuesday:
Bench 5/3/1
Pullups
Dips
curls
Thursday:
Deadlift 5/3/1
leg extensions
back raises
Friday:
Military 5/3/1
rows
curls
I will be running and doing either light or heavy ab work every day.
This looks really good. I know you’ve had knee problems so I don’t think the leg extensions are such a great idea though. If you want to work the quads a couple sets of deep front squats might do the trick. All the best on the new program.
Alright, ill do that. Thanks man.
Sure. Just make sure to be real conservative with deadlift on the first cycle or two so you keep that back nice and healthy. Do the same with the low back assistance exercises too (good mornings and back extensions). Keep working at getting those hips more mobile.[/quote]
I was even thinking of starting at an even lower percent…something like 85% instead of 90. Couldnt hurt.
I was even thinking of starting at an even lower percent…something like 85% instead of 90. Couldnt hurt.[/quote]
Yeah, that sounds great. Just make sure on your rep out set that you are keeping very strict form and that you stop a couple reps short of your max (on deadlift) for the first couple of cycles.
I was even thinking of starting at an even lower percent…something like 85% instead of 90. Couldnt hurt.
Yeah, that sounds great. Just make sure on your rep out set that you are keeping very strict form and that you stop a couple reps short of your max (on deadlift) for the first couple of cycles.[/quote]
I just re-read your post last page about 5/3/1 and noticed you had already said to keep my max at 80%, my bad.
But yea, I wont start getting close to failure till my third cycle.
Decided to lift today, because I might not get to tomorrow. This was a pretty tuff workout, the DB power cleans killed my shoulders (in a good way). AND I stitched around the days, I was suppose to squat today, but my legs were to soar from running.
Squat:
135x5
185x3
220x5
add belt
255x5
290x8-PR -2reps+5lbs.
GM’s:
95x8
115x8
135x8
145x8
Had a VERY early workout today at 4:30. Gonna wake up at this time more often, sleeping till 12 everyday sucks. A while back I did 285 for 10, going above parallel. Today I was going pretty low, so it was a good PR. Going for a 2 mile run in a few minutes, ill do ab planks and shit afterwords.
[quote]BlackLabel wrote:
6-28-09 First day of 5/3/1:
Bench:
barx2x10
165x5
195x5
215x11-PR
Incline CG:
barx10
125x8
135x8
150x8
Pullups: 3x5
Assisted light band
DB power cleans: 20’sx3x10
EZ bar curls: 55x3x10
Decided to lift today, because I might not get to tomorrow. This was a pretty tuff workout, the DB power cleans killed my shoulders (in a good way). AND I stitched around the days, I was suppose to squat today, but my legs were to soar from running.[/quote]
This looks pretty similar to what I do haha, good calls on the lifts. I feel like they compliment each other very well.
[quote]zephead4747 wrote:
BlackLabel wrote:
6-28-09 First day of 5/3/1:
Bench:
barx2x10
165x5
195x5
215x11-PR
Incline CG:
barx10
125x8
135x8
150x8
Pullups: 3x5
Assisted light band
DB power cleans: 20’sx3x10
EZ bar curls: 55x3x10
Decided to lift today, because I might not get to tomorrow. This was a pretty tuff workout, the DB power cleans killed my shoulders (in a good way). AND I stitched around the days, I was suppose to squat today, but my legs were to soar from running.
This looks pretty similar to what I do haha, good calls on the lifts. I feel like they compliment each other very well.[/quote]
haha yea I changed my mind during the workout. I was thinking about just doing dips and pullups, but rememberd how well your doing with your program, and how my bench responded better to more sets, rather than more assistance.
Deadlift:
135x8
195x5
225x5
255x10
Wasn’t to hard, didn’t go to failure.
Front squat: 135x3x5
I really hate front squats, there very akward for me.
TIre flips: 350lb x 20 flips
Sprints: 90 yrds. x 7
The deadlifting wasn’t to bad, but the tire flips and sprints wooped my ass. Im gonna start having speed days on my squat/deadlift days, and distance runs on every other day.
[quote]Flow wrote:
Hey Blacklabel. Things are rollin’, and you did well with balancing the track program and whatnot with your own training.
A few q’s though. . .
What does your diet typically look like?
What types of mobility/flexibility drills are you doing?
Stay strong,
Flow[/quote]
My diet is always changing because of the way my parents get payed. They get payed every 2 weeks, and with 5 people in the house the food runs out quick. So usually for the first week I can eat and drink alright, two scrambled eggs in the morning, followed by 3 small meals in the day. But, for a little bit of the first and all of the second week my diet turns a little shitty. Since soda is so cheap, my mom buys that and its alot better than tap water.
And for mobility/flexibility, ive been doing normal stretches, (toe touches, quad stretch) and then ill do some leg swings for my hips. And the last stretch, I forget the name, is where I get in a pushup position, and try and get my right leg passed the left side of my body, and do the same with my left leg.
Ah, I see what you mean about the diet. Just doing what you can.
Regarding the mobility/flexibility, I’m going to make a quick recommendation. Take it for what you will
-Front-Back leg swings 12/side
-Side-Side leg swings 12/side
-Hip Raise 15
-Warrior lunge 8/side
-Scap wall slides 12
-Lunging Hip Flexor Stretch
-Push Up Position Leg reaches (this is the same thing you talk about at the end of your previous post) 6/side
-Arm Circles 20 exaggerated reps
If you do that before every weight training session and once a day on offdays, I bet you’ll feel better and do better under the bar.
[quote]Flow wrote:
Ah, I see what you mean about the diet. Just doing what you can.
Regarding the mobility/flexibility, I’m going to make a quick recommendation. Take it for what you will
-Front-Back leg swings 12/side
-Side-Side leg swings 12/side
-Hip Raise 15
-Warrior lunge 8/side
-Scap wall slides 12
-Lunging Hip Flexor Stretch
-Push Up Position Leg reaches (this is the same thing you talk about at the end of your previous post) 6/side
-Arm Circles 20 exaggerated reps
If you do that before every weight training session and once a day on offdays, I bet you’ll feel better and do better under the bar.[/quote]
Ill have to look up most of the ones you listed, but I definitley need some more mobility/flexibility. Ive actually been trying to lose alot of weight, because I plan on joining the marines next year.