well fuck. so much for formatting.
[quote]ThePerfectDrug wrote:
well fuck. so much for formatting. [/quote]
lol. Yeah…TN is not too good at that.
And this is relevant. 
[quote]Beast27195 wrote:
[quote]ThePerfectDrug wrote:
well fuck. so much for formatting. [/quote]
lol. Yeah…TN is not too good at that.
And this is relevant.
ZOMG!!! 
!!!
tango pics! tango pics!
5/3/1 eh. hmm… maybe i should look into that…
[quote]alexus wrote:
tango pics! tango pics!
5/3/1 eh. hmm… maybe i should look into that…[/quote]
if you PM me your email, I’ll send you the formatted version…its WAY easier to understand + you can just plug in your numbers and get your percent reps because im an excel ninja 
one tango pic to calm the masses…
So graceful Bre :)!
MOAR TANGO PICS!!
i approve of your 5/3/1 choice.
Holy shit… I just discovered how to pick up german guys! Bring a multi-colored excel spreadsheet into the weightroom and they hone to it like fucking metal to a magnet. FUCKING FREAKS IN THIS COUNTRY!
Today was day 1 of Jim Wendle’rs 5-3-1. It was the shortest workout ever. I was out in 60min - EVEN while interrupted by fucktards inquiring about my excel sheet. God, now I have to email a LIST of people the link the the T NATION article.
So I never did much shoulder presses before.
I pose to you smart-asses several important questions:
- Whats the preferred/correct grip for a standing shoulder press? Wider or just as wide a shoulders? My shoulders like a narrorer grip. They are double jointed, so if I stretch them too far out they click and pop. Im hating that!
2)Should I go down to a lower weight so I can do the exercise with a wider grip??
3)On the accessory lifts how many sets do I do of one weight? For example do I do 5 sets of 5 at one weight, or do I do 5 sets of 5 of increasing weight?
An aside: I fucking hate following directions. I have to follow them CAREFULLY all day at work. But I’m going to do my best to get through one month of this bullshit to see it actually works.
Today was “A” day; Week 1 Color code Yellow, in case you were wondering.
Rowing: easy 2000m, here I break down the split time/stroke rate
2:26/500m 24s/m
2:18/500m 25s/m
2:13/500m 26s/m
2:05/500m 27s/m
Nice stroke control, eh? Yeah.
Standing shoulder press; each weight 3 sets of 5 reps
22,5 x 5 x 3
25,0 x 5 x 3
27,5 x 4 x 1 - so my 100% max isnt what I thought!
25,0 x 2 x 3
“Dips” - I totally suck at these and have all new respect for anyone who can do BW dips. It WAS my first time though…EVER.
with assistance…
50kg x 5 x 1
40kg x 5 x 1
30kg x 5 x 1 - this was hard for me 
- so was I supposed to do weight x 5 x 3 here???
Chin-ups…with assitance
30kg x 5 x 1
20kg x 5 x 1
15kg x 5 x 1 - barely. I am so ashamed!
Decline sit ups
20 x 3
I look forward to hearing your answers to my questions! From this level of patheticism, I can only improve, damnit!
first of all tango pic is sublime - more plz.
second my grip on the millies is about a 90 degree elbow. I’m guessing close grip pressing means strong triceps. I’ll let others pipe up here cause I can’t say if its a yay or nay. Personally I would drop the weight and go for a wider grip but I might be putting my foot in my mouth.
accessories is how you feel. I don’t think he prescribes anything strict. Sometimes I do 5x5, sometimes I pyramid, or 3x12. I depends on the exercise and what your goals are. If you’re into strength building I would keep it to 5x5 or less. However if you feel beat up, going for reps is a good way of switching things around. Not sure if this was helpful at all really.
Bre: Love the tango pic. You are quite the sensual and elegant little thing.
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According to Jim Wendler, MP press and bench press should use the same grip width. Of course, I don’t really think about it and just grab the bar where it is most comfortable. http://asp.elitefts.com/qa/default.asp?qid=139745&tid=94
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I’m not sure what you should do.
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Do whatever you need to do/want to do with your accessories. You should pick them (and the rep scheme) based on your goals and weakness. In his book he gives several training templates to choose from. He also identifies the accessory exercises he believes gives you the most bang for your buck. You don’t have the book?
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5-3-1 is not a program for a month. You’ve got run it at least 6 cycles to see gains. It’s a 3 step back (ie your first 3 cycles should be easy) your second three cycles should reveal your gains. Also, in my experience, because the weights I lift are relatively modest, it is not enough for me to just take 10% off my max–I take at least 15% off. Think about it, a 300lb bencher will take 30 lbs off their training max. Adding 5 pounds a cycle, he can progress for 6 months before he is repping his 1 rep max.
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I have no idea why you have/need a color coded spreadsheet.
@ALL… thanks for liking the tango!
@NADs/mainy…thanks for the great feedback!
Conclusions:
1)lower weight on shoulder press so I’m working my shoulders/not my tri’s
2)accessory lifts at my discretion/buy wendlers book
3)run 5-3-1 for at least 6 cycles/months; may need to take .15 off my 1RM due to modest weight…OR try adding 2.5lbs to upper body and 5.0lbs to lower body each cycle instead of 5.0, 10.0 respectively. P.S., NADS, (this is your new nickname, you like it??? ;)) I only said I would try it for a month because I wanted to see if I actually had the discipline to stick to it. I KNOW it takes +3 cycles to see improvement. I 100% agree with you. 
4)color coded spreadsheets NOT NECESSARY since I’m not ACTUALLY TRYING to attract german guys…but STILL AWESOME since it helps me focus.
- I’m really sore from yesterday, so thats good right? Hittin my weak spots…
Whiskey
TANGO
Foxtrot
Sweet photo!
really stunning pic.
i use a clean grip for pressing (just wider than shoulders) but i dunno about grip variations. maybe be careful about hyperextending your elbows on lockout if you are loose-jointed. i had some elbow problems from over-extending on pressing and push-ups, too.
good luck stickin to the program…
I hate following rules too
HMM…I guess I’m supposed to ‘rest’ today… I was invited to a karate class, but my total lack of patience today with my work is suggesting that I try going to bed before 3:30am instead. Here’s a three person tango example. I swiped this chick up off the staircase and made her dance with my friend and I. (Im the one with the short hair…)
Sounds like you got 5-3-1 figured out. And thanks for indulging us with more tango pics.
And I love the nickname Nads. I can hear the people cheering…“Go, Nads! Go, Nads! Go, Nads!” Yes, it’s an awesome nickname.
Its like I’m not supposed to look but I can’t stop staring…
the emotions come right through the pictures, which is pretty cool!
[quote]mom-in-MD wrote:
Its like I’m not supposed to look but I can’t stop staring…
the emotions come right through the pictures, which is pretty cool![/quote]
How do you think she hooked me?
[quote]Beast27195 wrote:
[quote]mom-in-MD wrote:
Its like I’m not supposed to look but I can’t stop staring…
the emotions come right through the pictures, which is pretty cool![/quote]
How do you think she hooked me? [/quote]
Hey, those pics were DIFFERENT!!