And thanks.
I think you should up your deadlift training max by another 30 pounds.
[quote]mrodock wrote:
I think you should up your deadlift training max by another 30 pounds. [/quote]
Indeed.
I think ill start off with 325 for next week, 335 for week 2, and 345 for week 3.
[quote]BlackLabel wrote:
mrodock wrote:
I think you should up your deadlift training max by another 30 pounds.
Indeed.
I think ill start off with 325 for next week, 335 for week 2, and 345 for week 3.[/quote]
good plan
No deload for squat, not important to me. I think I might just take the week off besides running.
Another one of these…
I weighed in 2 weeks ago at 225. Not sure what I was at the beggining of the summer, but im looking alot better. ive been getting alot of compliments latly on my weight loss, so thats always a good thing.
Ive decided to stick with 5/3/1 for a while and not run the bench program (sorry Mrodock). And test my maxes after 4 more cycles (yes 4 more cycles). Only reason for this is, I NEED to get a 300 bench and 405 squat. Deadlift im not to worried about since that is progressing nicely.
So, the way I see it is, bye the end of November I will test, and triumph.
Do what you think will make you strong man. It was nothing more than a suggestion. I think you are really figuring shit out and being really patient. Cool shit.
[quote]mrodock wrote:
Do what you think will make you strong man. It was nothing more than a suggestion. I think you are really figuring shit out and being really patient. Cool shit. [/quote]
Thanks dude, im not sure if my post came off a little aggresive tho?
8-20-09 Cycle 3/ Week 4/ Deload
School in 5 days.
MP:
115x3x5
Tri push downs:
50x3xMILLIONS
I think ive gained some weight… fuck that shit, im goin for a long run tomorrow.
[quote]BlackLabel wrote:
Thanks dude, im not sure if my post came off a little aggresive tho?
[/quote]
Not a bit
Im positive now I can do the Sept. 19th meet. So that mean I will be able to go through one more cycle of 5/3/1 leading up to my comp. Ill use that de-load week and work up to my squat and bench opener on monday (wont do deadlift, will stay fresh for that). I want…
Squat - 385
bench - 275
DL - 405
For a 1065 total.
Could you use the 5/3/1 week to work up to openers on squat and bench to add a little more time to taper?
Really cool that you are doing a meet.
[quote]mrodock wrote:
Could you use the 5/3/1 week to work up to openers on squat and bench to add a little more time to taper?
Really cool that you are doing a meet. [/quote]
Hmm, not sure what you mean, could you explain a little more?
8-23-09 Cycle 4/ Week 1/ Day 1
Bench:
135x2
175x5
195x5
220x10-PR -5 lbs. +1 rep
2-board bench:
205x4
225x4
235x6
Assisted PU’s: 4x5
(Purpled band)
DB OH extensions: 50x3x10
Was suppose to bench tomorrow, but I have alot of yard work and other things to do. Im hoping weight room is open the 1st day of school (tuesday) so I will be able to squat there.
I think 2-board is gonna help me alot, as soon as I start to press of the board I come to a dead stop, so Im guessing that’s a major sticking point for me.
[quote]BlackLabel wrote:
mrodock wrote:
Could you use the 5/3/1 week to work up to openers on squat and bench to add a little more time to taper?
Really cool that you are doing a meet.
Hmm, not sure what you mean, could you explain a little more?[/quote]
So you do the 5’s week, then the 3’s week, then the 5/3/1 week. So during the 5/3/1 week instead of working with 75, 85 and 95% work up to your opener on squat and bench and warm-up in the same manner as you’ll use in the meet. That’s my idea anyway. I was also thinking cut accessory volume in half during the 2nd to last week, and do 3x3x70% on military press and deadlift. Then on the last week I would just follow something like a Sheiko protocol for meet week. You could find that in the Sheiko Shakes up Powerlifting article.
[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
Could you use the 5/3/1 week to work up to openers on squat and bench to add a little more time to taper?
Really cool that you are doing a meet.
Hmm, not sure what you mean, could you explain a little more?
So you do the 5’s week, then the 3’s week, then the 5/3/1 week. So during the 5/3/1 week instead of working with 75, 85 and 95% work up to your opener on squat and bench and warm-up in the same manner as you’ll use in the meet. That’s my idea anyway. I was also thinking cut accessory volume in half during the 2nd to last week, and do 3x3x70% on military press and deadlift. Then on the last week I would just follow something like a Sheiko protocol for meet week. You could find that in the Sheiko Shakes up Powerlifting article.[/quote]
Will do, thanks man.
8-25-09 Cycle 4/ Week 1/ Day 2
Squat:
135x5
185x3
225x5
265x5
290x8-PR +5 pounds
Did some leg raises and called it a day, my back tightened up and I didnt wanna risk it. Next week when the WR at my school opens ill be doing some power cleans as assistance.
[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
Could you use the 5/3/1 week to work up to openers on squat and bench to add a little more time to taper?
Really cool that you are doing a meet.
Hmm, not sure what you mean, could you explain a little more?
So you do the 5’s week, then the 3’s week, then the 5/3/1 week. So during the 5/3/1 week instead of working with 75, 85 and 95% work up to your opener on squat and bench and warm-up in the same manner as you’ll use in the meet. That’s my idea anyway. I was also thinking cut accessory volume in half during the 2nd to last week, and do 3x3x70% on military press and deadlift. Then on the last week I would just follow something like a Sheiko protocol for meet week. You could find that in the Sheiko Shakes up Powerlifting article.[/quote]
You could also just do the normal 5/3/1 percentages for that week, except only hit 1 rep at 95%, then continue on to your opener. I’d be willing to bet that if you worked up to your opener on your own, it wouldn’t be significantly different, though, except for DL and MP days.
The Sheiko protocol for meet week is probably better than Wendler’s deload protocol, though, since you get more reps in… I wonder if it will be too much volume if you aren’t used to Sheiko, though?
I’m just making observations. mrodock is more experienced than me, so I won’t be hurt if you decide to listen to him 
It might also be worthwhile to ask your question in the 5/3/1 thread, Jim Wendler himself might chime in.
My point is, good luck at your meet.
[quote]tom8658 wrote:
mrodock wrote:
BlackLabel wrote:
mrodock wrote:
Could you use the 5/3/1 week to work up to openers on squat and bench to add a little more time to taper?
Really cool that you are doing a meet.
Hmm, not sure what you mean, could you explain a little more?
So you do the 5’s week, then the 3’s week, then the 5/3/1 week. So during the 5/3/1 week instead of working with 75, 85 and 95% work up to your opener on squat and bench and warm-up in the same manner as you’ll use in the meet. That’s my idea anyway. I was also thinking cut accessory volume in half during the 2nd to last week, and do 3x3x70% on military press and deadlift. Then on the last week I would just follow something like a Sheiko protocol for meet week. You could find that in the Sheiko Shakes up Powerlifting article.
You could also just do the normal 5/3/1 percentages for that week, except only hit 1 rep at 95%, then continue on to your opener. I’d be willing to bet that if you worked up to your opener on your own, it wouldn’t be significantly different, though, except for DL and MP days.
The Sheiko protocol for meet week is probably better than Wendler’s deload protocol, though, since you get more reps in… I wonder if it will be too much volume if you aren’t used to Sheiko, though?
I’m just making observations. mrodock is more experienced than me, so I won’t be hurt if you decide to listen to him It might also be worthwhile to ask your question in the 5/3/1 thread, Jim Wendler himself might chime in.
My point is, good luck at your meet.[/quote]
Hmm, there is alot of ways I could go at this. I think I might stop by at the 5/3/1 thread and see what Jim has to say, thank you 
[quote]tom8658 wrote:
The Sheiko protocol for meet week is probably better than Wendler’s deload protocol, though, since you get more reps in… I wonder if it will be too much volume if you aren’t used to Sheiko, though?
[/quote]
This is an important point. Coming off 5/3/1 he won’t be use to volume and even though the Sheiko meet week is relatively easy, it is still more volume than you are use to BL. My thinking is that you should have at least 1.5 weeks where you are not lifting anything anywhere near 90% and you are just practicing the lifts at noth8ng more aggressive than triples at 70%. In the last couple of weeks before a meet you can’t really build strength, but you certainly can accumulate extra fatigue.