so, we now have “hel dances-with-snakes” and “bunny dances-with-freaks”
I guess my Indian (feather not dot) name would be “dances-with-ice-cream”
[quote]mjnewland wrote:
so, we now have “hel dances-with-snakes” and “bunny dances-with-freaks”
I guess my Indian (feather not dot) name would be “dances-with-ice-cream”
[/quote]
MJ… I don’t know where you come up with this stuff, lol!
Well midnight shift is over… danced with a few freaks last night… always know when the full moon is coming around, sheesh!
I am still trying to make heads or tails out of this 5/3/1 program… got a lot of questions, looks like I might have to break open the piggy bank or use my allowance to get the book… unless someone wants to donate a used copy… nudge nudge… wink wink lol!
In the mean time, finally back in the gym and starting some GPP… slowly but surely…
Been walking the dog, fixing some stuff around the house that I neglected over the summer…
AUGUST 23 DEADLIFT
8" ELEVATED RACK PULLS (BELOW THE KNEES)
warmed up
135x10
225x10
315x5
405x5
(working sets)
500 x 3 sets of 5
ROMANIAN DEADLIFTS
315x15
DE SPEED DEADLIFTS
315 x 5 sets of 3 (first 2 sets I think I could have cleaned, lol!)
BARBELL SHRUGS
315 x 3 sets of 10
WIDE GRIP PULLDOWNS
5 sets x ?? all sets between 8-12 reps
Then did a couple of sets of calves and abs stuff.
Nothing too crazy today, just getting the juices flowing again. One thing I found was that my hands have certainly softened up over the last 3 weeks… skin and callouses ripping off everywhere. Good stuff!
I want to get a couple of workouts in before I adopt the 5/3/1 routine, plus it will give me time to figure it out. Seems like a lot of people have bastardized it though from reading the 5/3/1 forum(s).
Bunny, buy the book. I do have the excel spreadsheet at home, pm me an email address and I will shoot it to you tonight if I remember. The spreadsheet is slick, just plug in your maxes and it calculates all of your weights for you. Dummy proof, kind of.
Thats some fierce pilling work there Bunny.
Back in the saddle again.
[quote]bunny7568 wrote:
mjnewland wrote:
so, we now have “hel dances-with-snakes” and “bunny dances-with-freaks”
I guess my Indian (feather not dot) name would be “dances-with-ice-cream”
MJ… I don’t know where you come up with this stuff, lol!
Well midnight shift is over… danced with a few freaks last night… always know when the full moon is coming around, sheesh!
I am still trying to make heads or tails out of this 5/3/1 program… got a lot of questions, looks like I might have to break open the piggy bank or use my allowance to get the book… unless someone wants to donate a used copy… nudge nudge… wink wink lol!
In the mean time, finally back in the gym and starting some GPP… slowly but surely…
Been walking the dog, fixing some stuff around the house that I neglected over the summer…
AUGUST 23 DEADLIFT
8" ELEVATED RACK PULLS (BELOW THE KNEES)
warmed up
135x10
225x10
315x5
405x5
(working sets)
500 x 3 sets of 5
ROMANIAN DEADLIFTS
315x15
DE SPEED DEADLIFTS
315 x 5 sets of 3 (first 2 sets I think I could have cleaned, lol!)
BARBELL SHRUGS
315 x 3 sets of 10
WIDE GRIP PULLDOWNS
5 sets x ?? all sets between 8-12 reps
Then did a couple of sets of calves and abs stuff.
Nothing too crazy today, just getting the juices flowing again. One thing I found was that my hands have certainly softened up over the last 3 weeks… skin and callouses ripping off everywhere. Good stuff!
I want to get a couple of workouts in before I adopt the 5/3/1 routine, plus it will give me time to figure it out. Seems like a lot of people have bastardized it though from reading the 5/3/1 forum(s).
[/quote]
Totally buy the book. you can also hang out in the 5/3/1 thread on the Strength Sports forum:
i just started my 4th cycle, and I love it.
[quote]mjnewland wrote:
bunny7568 wrote:
mjnewland wrote:
so, we now have “hel dances-with-snakes” and “bunny dances-with-freaks”
I guess my Indian (feather not dot) name would be “dances-with-ice-cream”
MJ… I don’t know where you come up with this stuff, lol!
Well midnight shift is over… danced with a few freaks last night… always know when the full moon is coming around, sheesh!
I am still trying to make heads or tails out of this 5/3/1 program… got a lot of questions, looks like I might have to break open the piggy bank or use my allowance to get the book… unless someone wants to donate a used copy… nudge nudge… wink wink lol!
In the mean time, finally back in the gym and starting some GPP… slowly but surely…
Been walking the dog, fixing some stuff around the house that I neglected over the summer…
AUGUST 23 DEADLIFT
8" ELEVATED RACK PULLS (BELOW THE KNEES)
warmed up
135x10
225x10
315x5
405x5
(working sets)
500 x 3 sets of 5
ROMANIAN DEADLIFTS
315x15
DE SPEED DEADLIFTS
315 x 5 sets of 3 (first 2 sets I think I could have cleaned, lol!)
BARBELL SHRUGS
315 x 3 sets of 10
WIDE GRIP PULLDOWNS
5 sets x ?? all sets between 8-12 reps
Then did a couple of sets of calves and abs stuff.
Nothing too crazy today, just getting the juices flowing again. One thing I found was that my hands have certainly softened up over the last 3 weeks… skin and callouses ripping off everywhere. Good stuff!
I want to get a couple of workouts in before I adopt the 5/3/1 routine, plus it will give me time to figure it out. Seems like a lot of people have bastardized it though from reading the 5/3/1 forum(s).
Totally buy the book. you can also hang out in the 5/3/1 thread on the Strength Sports forum:
i just started my 4th cycle, and I love it. [/quote]
Done. Have decided 5/3/1 it is. Gonna get a few more training sessions in before I start it though, just to get back in the mindset.
Calculation/ spread sheet would be great! Email address is blue-7568@hotmail.com
I will try and get that to you tonight.
I really like 5-3-1. I am following it pretty closely and not fucking around with it. I have never really used a specific powerlifitng program before so I don’t have much to compare it to, but I know I am alot stronger now than when I started it 9 weeks ago. The best part is trying to break a rep PR each time in the gym and using the rep/max formula to compare each session. This really helps keep me motivated and focused on each session. I hope you enjoy it.
Jack
Thanks Pete!
Yeah Jack, I am looking forward to trying it. Meat designed a program (one of several) for me about a year ago when I first started powerlifting/ training, and it was very similar in desugn to the 5/3/1.
I made great gains from it. Lately though, I feel like I have been flying by the seat of my pants when it comes to training… lifting heavy and hard (for me anyhow) but no real structured routine. I feel like I need something a bit more concrete so I know exactly what I am doing from one session to the next. Guess that is my OCD kicking in.
Nice pulling Bunny,
Is EVERYONE doing 5.3.1?
I might do it, but the PL style programs beat up my joins too much
even the program im doing is hurting my elbows, and shoulders.
kmc
Bunny, sent that to you last night. Either that or some geriatric porn that was mislabeled as 531 template… oh well.
Hey Bunzz,
I forwarded my version of the 5/3/1 spreadsheet today. check your box for mjnewland81@hotmail.com. that’s me.
Also, I am having an ants problem. Can I borrow your oily rags for a week?
xoxoxo
old lardass
lol! Thanks guys!
Pete, that porn was pretty weird… who would have thought senior citizen midgets, 2 gerbils, 50 pounds of green jello, a spatula and a twister board could be used that way… odd, but strangely arousing.
MJ… I’ll trade ya… my oily rags for your fishnet stockings and stilletto heels, lol 
AUGUST 25
KABADDI TRAINING
Did some jogging, wind sprints, tackling drills, bodyweight exercises, wrestling, more wind sprints, some stretching and then some game drills/ scrimmage.
They have decided hat the want to utilise me as a “raider” now… which is pretty fun. Accidentally dislocated a team mates shoulder… he tried to shoot in for to take my legs out, I managed to get the underhooks in under his arms and I was just going to throw him off, but when I turned to throw him heard a “pop”… and down he went. Doc says he should be alright, I felt bad…
I will say this… I am freakin’ out of shape cardio wise… oh man… and I am gettin too old to keep up with these 170 pound young guys.
AUGUST 26 5/3/1
D-1
BARBELL MILITARY PRESS AND ACCESSORIES
warmup
95x10
135x5
150x5
170x5
190x5
REAR DELT DB RAISES
30x13
30 x 2 sets of 10
SIDE DELT RAISES
30x8
40x8
50x5
ROPE CABLE FACE PULLS
60-80-100 all sets to failure
FRONT DB RAISE
30-35-40 all sets to failure
DUMBELL CURLS
30x warmup
40x10
50x5
60x5
65x5
DUMBELL HAMMER CURLS
30x12
40-50 both sets to failure
The did some abs and calves supersetted… 3rd set of crunches got a cramp/ spasm in my lower abs… man these $%#@! hurt, and scare the shit out of you at the same time. Have to keep my fluid intake up.
Nice work Bunny.
trying to keep up with the little guys will make you fit(ter). If you are going to be concentrating on kabaddi and hockey and stuff like that, i think the lower volume with 5/3/1 will treat you better than a regular powerlifting program. my $0.02 for what its worth.
I got over the candy-ass thing. Send the oily rags to Eco.
[quote]mjnewland wrote:
trying to keep up with the little guys will make you fit(ter). If you are going to be concentrating on kabaddi and hockey and stuff like that, i think the lower volume with 5/3/1 will treat you better than a regular powerlifting program. my $0.02 for what its worth.
I got over the candy-ass thing. Send the oily rags to Eco.[/quote]
lol! Will do… Eco, I am sending them c.o.d. too, you little b**ch!
I think you are right about the 5/3/1 MJ. However, I think I have to decide one or the other for hockey or kabaddi, too much on my plate right now. Hockey is in my heart, but this kabaddi is interesting and fun, and they want to send us (team) to California in September and then India in January… supposedly not a dime out of our pockets. Never been to either place, and the price is right… so I may stick around and lend myself to the abuse until after new year.
I had to read up on kabaddi, honestly had never heard of it. Looks interesting. And if it includes some free travel, that sounds like a blast.
Solid training bunny.
I know what you mean on the cardio thing. I’m build more like a linebacker, and I run like it too. I.e., quickly for VERY short periods of time, followed by 15 minutes of panting. 
Jeebus, that’s a lot of shoulder volume. Do you ever have shoulder trouble?