Are you doing 531 for your DL too? Seems like that was the lift that didn’t progress on that programming for you. Or was it bench?
[quote]JoeGood wrote:
[quote]bulldog9899 wrote:
[quote]JoeGood wrote:
Which 5/3/1 variant are you using? I’m going to go back to it when my goofy self made program stops working but I can’t decided which version to run.[/quote]
Pretty much going back to doing before hand while implementing a few new options. Still staying with the 3 day a week with the 4 lift rotation. Along with first set last set protocol either multi sets or AMRP plus a joker set from time to time. Also going to implement dynamic pulls on my dead day and of course doing the deload every 6 weeks.[/quote]
Oh yeah, the six week delaods make a lot more sense. [/quote]
That was always my pet peeve regarding it…along with the fact I dint have full comprehension of the notion of actually training sub max which at the time I didn’t have the concept truly down… now have a deeper understanding of now.
[quote]kpsnap wrote:
Are you doing 531 for your DL too? Seems like that was the lift that didn’t progress on that programming for you. Or was it bench?[/quote]
It was the deadlift little lady. yes im trying one of the variations along with changing my pulling form. Getting input on this from a guy I know who is nearing 800.
warm up : Allot of Band movements.
Standing overhead press: 2 x 10 x bar
80 x 5
95 x 5
110 x 3
125 x 3
140 x 15
Ok, this was the end of the base work out… Got a wild hair and do a sudo joker sets just because of a certain somebody said something .
150 x 3
165 x 3
185 x 1
205 x 1
225 x 1…stopped it there had plenty of pressing power but I felt awkward and unstable.
125 x 3
110 x 20…yeah probably should up the training max the next cycle more.
Pull downs: 5 x 10 x some weight
CG bench: 5 x 10 x 135…need to up these also
arm curls: 3 x 10 x what ever
Band pull aparts : 100 total reps done between sets on arms.
Thats about it
140x15?!?!?!?! LIGHT FUCKING WEIGHT
[quote]chobbs wrote:
140x15?!?!?!?! LIGHT FUCKING WEIGHT [/quote]
Yeah pretty much at this point…Been awhile since ive done OHP’s standing.
Warm up: pvc pipe light stretching
Squat: 2 x 10 x Bar
2 x 5 X 135
185 x 5
225 x 3
275 x 3
340 x 5
385 x 3
430 x 1… Shut it down
Oh was it a shit show… Every damn set felt heavy. It didn’t help my lower body was tight as hell and fatigued from Sunday . Unfortunately , I was concerned with this to start and I have to rethink a few things to correct the issue.
[quote]bulldog9899 wrote:
[quote]chobbs wrote:
140x15?!?!?!?! LIGHT FUCKING WEIGHT [/quote]
Yeah pretty much at this point…Been awhile since ive done OHP’s standing.[/quote]
Why stand if you can sit? I’d do all exercises sitting down if it were possible.
Re the farmers walks, do your neighbours think you are crazy?
[quote]FarmerBrett wrote:
Why stand if you can sit? I’d do all exercises sitting down if it were possible.[/quote]
In being serious for actual delt development I think either or. But for me for actual usable strength develop I feel standing is better but thats just me. Plus I think someone who can OHP a heavy weight while standing just looks cooler…LOL
[quote]FarmerBrett wrote:
Re the farmers walks, do your neighbours think you are crazy[/quote]
yep probably
Well… looks like I’m going to have to go back to squatting and pulling on the same day like I have been doing.
Which is very similar to what Scott Yard over at Elitfts has been doing for several years. While still maintaining the basic principles of 5/3/1. At my old ass age my lower back does not recover quick enough to pull and squat in a seven day period without one or both lifts being effected.
[quote]bulldog9899 wrote:
Well… looks like I’m going to have to go back to squatting and pulling on the same day like I have been doing.
Which is very similar to what Scott Yard over at Elitfts has been doing for several years. While still maintaining the basic principles of 5/3/1. At my old ass age my lower back does not recover quick enough to pull and squat in a seven day period without one or both lifts being effected.[/quote]
Get wifey to help you get into top shape with an extra conditioning session per day
I love squatting and pulling on the same day. Same muscle groups.
[quote]chobbs wrote:
[quote]bulldog9899 wrote:
Well… looks like I’m going to have to go back to squatting and pulling on the same day like I have been doing.
Which is very similar to what Scott Yard over at Elitfts has been doing for several years. While still maintaining the basic principles of 5/3/1. At my old ass age my lower back does not recover quick enough to pull and squat in a seven day period without one or both lifts being effected.[/quote]
Get wifey to help you get into top shape with an extra conditioning session per day[/quote]
LOL…bud if my wife added extra “conditions sessions” Id probably lose the urge to train 
[quote]gorillavanilla wrote:
I love squatting and pulling on the same day. Same muscle groups. [/quote]
Oh I don’t mind them at all. I found its the only way I can train both in the same week. Plus it gives me a whole week for the lower back to recover.
[quote]bulldog9899 wrote:
[quote]gorillavanilla wrote:
I love squatting and pulling on the same day. Same muscle groups. [/quote]
Oh I don’t mind them at all. I found its the only way I can train both in the same week. Plus it gives me a whole week for the lower back to recover.[/quote]
I’m having be to do some of this in the Cube programming and it wears me out. I guess that’s why your the Bulldog and I’m not!
[quote]DBasler wrote:
[quote]bulldog9899 wrote:
[quote]gorillavanilla wrote:
I love squatting and pulling on the same day. Same muscle groups. [/quote]
Oh I don’t mind them at all. I found its the only way I can train both in the same week. Plus it gives me a whole week for the lower back to recover.[/quote]
I’m having be to do some of this in the Cube programming and it wears me out. I guess that’s why your the Bulldog and I’m not![/quote]
Well for me doing both in the same session makes for a long one and can get pretty brutal but again the week break allows me to push them both.
Warm up : Pvc pipe
Deadlifts: 2 x 5 x 135
2 x 3 x 225
5 x 2 x 315 (speed pulls)
385 x 1
430 x 1…left it at that
Gm’s: 5 x 10 x 135
Standing crunches: 5 x 10 x someweight
More or less it was a token session…just didnt the called for numbers for the week and didn’t push it. Starting next week Im going ahead and combining my squats and pulls into one session like I have been.
Dumb question…but do you do your good mornings with the same stance that you squat in?
[quote]chobbs wrote:
Dumb question…but do you do your good mornings with the same stance that you squat in?[/quote]
If your asking how I do it… my stance is slightly less then my squat. My main focus is just keeping my back neutral and really focusing on my hamstring’s. Along with the hip hinge.
I looked like your dog yesterday but I did have a pair of shorts on.