BunnyQuest s6/ b4/ dl7/ Raw

Training Over 35 Lifter
321

[quote]mcl wrote:
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. :slight_smile:

Jeebus, that’s a lot of shoulder volume. Do you ever have shoulder trouble?[/quote]

Thanks guys. I have had shoulder trouble in the past, and actually had surgery not too long ago (about 4 years ago). I am trying to increase my bench, so want to make sure I got all my bases covered.

AUGUST 28TH 5/3/1 SQUAT TRAINING (A1)

SQUAT
bar x warmup
135x10
225x5
315x3
(working sets)
340x5
390x5
440x4

DE SPEED SQUAT
225 x 8 sets of 3 (30 seconds or less rest between sets)

AB TRAINING

First time I have squatted since July… and I screwed up and did not subtract any weight from my max 1 rep… so I do not feel too bad not getting all 5 reps on ther last set.

I felt really stiff, think I have lost a little flexibility

322

Nice work Bunny. Question, are your subtracting the 10% from you 1rm for you actual working weight on the 5/3/1? From what I understand that is key. So if your 1rm for the squat is 500, you actually act like your 1rm is 450.

323

[quote]PeteS wrote:
Nice work Bunny. Question, are your subtracting the 10% from you 1rm for you actual working weight on the 5/3/1? From what I understand that is key. So if your 1rm for the squat is 500, you actually act like your 1rm is 450. [/quote]

Thanks Pete… no, I thought I would be a hero and not deduct the 10% from my totals… which was a mistake in hindsight. I will definitely be adjusting my routine…

324

No room for heroes here, lol. While I haven’t done 5/3/1, read up on it, and also have trained similarly with keeping the weights submaximal before. After a couple of waves I think you will be happy.

325

[quote]PeteS wrote:
No room for heroes here, lol. While I haven’t done 5/3/1, read up on it, and also have trained similarly with keeping the weights submaximal before. After a couple of waves I think you will be happy. [/quote]

concur. And keep your percentages to 10% jumps. I burned myself out trying to do 5% jumps on the 5’s and 3’s days. I’m thinking of going back to 5/3/1 and doing it properly if I get tired of the current routine.

326

See all this time with percentages, I am adding to my “internet max”

Nice work bunny, looking solid

kmc

327

Thanks guys… had to take an extra day off, ended up working a 26 hour shift, I was burnt out.

Did first 5/3/1 bench routine, and took 10% off my max, which leaves me with a working total of 330.

BENCH 5/3/1 B1
bar x warmup
135x warmup
185x5
(working sets)
215x5
250x5
280x6 (few left in the tank)

INCLINE BENCH
225 x 5 sets of 5

DIPS (BW) SUPERSETTED WITH TRICEP PUSHDOWNS
4 sets of each to failure with 60 sec rest between each

Still getting the juices flowing, this session was about 45 minutes. Tris were pretty pumped after this.

Thinking about doing some complexes for cardio on days off…

328

[quote]bunny7568 wrote:
PeteS wrote:
Nice work Bunny. Question, are your subtracting the 10% from you 1rm for you actual working weight on the 5/3/1? From what I understand that is key. So if your 1rm for the squat is 500, you actually act like your 1rm is 450.

Thanks Pete… no, I thought I would be a hero and not deduct the 10% from my totals… which was a mistake in hindsight. I will definitely be adjusting my routine…

[/quote]

haha… Never saw that one coming. :slight_smile:

Nice job on the bench today.

329

the key to 5/3/1 is to start low. i wish I had started at 80% instead of 90% for my training max vs actual max. I like the Boring but Big template for accessory work cuz its so stinkin’ simple.

Did your tris get swole?

330

tris were really swole, and they are sore today :)))

What are the accessory exercises for the boring but big template?

331

the same thing you did for the main lift, but do them with sharp form and remember that you are doing it as a bodybuilder, to build muscle - work the muscles, not the movement. exact opposite of when you are doing the works sets.

These are the common BBB exercises. you do 5 sets of 10. start about 50% of your training max, then find the weight that sucks most!

Bench - bench superset with rows
Military - military superset with chins or pulldowns
squat - squat and ghr or abz
deadlift - deadlift superset with abz

you can make some changes. on squat day, for bbb, i was doing GMs superset with pulldown abz. now I do single leg stuff like lunges or split squats superset with pulldown abz, to take care of an imbalance. Some guys on bench day do cgb as the bbb exercise. I suggest to keep it simple, and use the same excercise.

Have you read the book yet?

332

Ok, cool. I think I understand the accessory stuff now.
No, I never read the book… I have not bought it yet. Someone sent me a template based on the principles, and it looked pretty self explanatory so I just adopted it… but there nothing was explained about the accessory stuff.

333

Well… 2nd shift in the new position, starting to get the schedule sorted out. Oldest boy coming home this weekend from Army for a visit. Better go pick up some groceries and hit he beer store. Have to hit the gym first… deadlifts… then come home and cut the grass and walk the dog and wash the car and plant a tree and pick up the drycleaning and…

334

slacker, you obviously don’t have enough to do

335

SEPT 4TH 5/3/1 DEADLIFT C-1

DEADLIFT
warmup
135x15
225x10
315x5
(working sets)
370x5
430x5
485x5

alot more difficult than I expected- too much time off I think

GOOD MORNINGS SUPERSETTED WITH AB CABLE PULLDOWNS
225x10- abs x10 for 5 sets

BARBELL SHRUGS
3 SETS working up to 500 and then 3 drop sets to 315 to failure each set.

this workout was a lot more difficult than it should have been. I am outta fucking shape, and pissed off. I need something to motivate me.

336

[quote]bunny7568 wrote:
SEPT 4TH 5/3/1 DEADLIFT C-1

DEADLIFT
warmup
135x15
225x10
315x5
(working sets)
370x5
430x5
485x5

alot more difficult than I expected- too much time off I think

GOOD MORNINGS SUPERSETTED WITH AB CABLE PULLDOWNS
225x10- abs x10 for 5 sets

BARBELL SHRUGS
3 SETS working up to 500 and then 3 drop sets to 315 to failure each set.

this workout was a lot more difficult than it should have been. I am outta fucking shape, and pissed off. I need something to motivate me.
[/quote]

I hear there’s this really big guy - frickin’ monster - on another kabaddi team who’s marked you for his girlfriend.

That help?

edit: Second try at this edit.

I wish I could have one of your bad days. Doesn’t help, I know, but you’re still one strong dude.

337

[quote]DaCharmingAlbino wrote:
bunny7568 wrote:
SEPT 4TH 5/3/1 DEADLIFT C-1

DEADLIFT
warmup
135x15
225x10
315x5
(working sets)
370x5
430x5
485x5

alot more difficult than I expected- too much time off I think

GOOD MORNINGS SUPERSETTED WITH AB CABLE PULLDOWNS
225x10- abs x10 for 5 sets

BARBELL SHRUGS
3 SETS working up to 500 and then 3 drop sets to 315 to failure each set.

this workout was a lot more difficult than it should have been. I am outta fucking shape, and pissed off. I need something to motivate me.

I hear there’s this really big guy - frickin’ monster - on another kabaddi team who’s marked you for his girlfriend.

That help?[/quote]

LOL! It’s still a good session Bunny, I went through the same thing after too much time off. Push through this week and you’ll be back to taking names for the 3’s week!

338

LOL! Thanks DCA and Dog… I just can’t seem to get my mind right.

I have a lot of stuff going on right now, and then to add to the mix, just got a call last night that my father in law (who has been staying with us for the last 4 years- 77 years of age) was at his sisters place visiting and he blew out his ankle last week. Now, he has “gout” (sp?) in his one good leg… apparently pretty bad, and cannot get out of bed, can’t make his way to the washroom, etc etc…

So, the sister and the husband call us last night for us to come and pick him up (2 hour drive one way) because they can’t/ won’t look after him. Great. What the hell are my wife and I gonna do? We both work, nobody here to look after him either. His sister and her husband are both retired (she is 62 and he is 66), I think they would be better equipped. But, my wife… you know where this is going, right guys… 'nuff said.

I will be spending the rest of the day when I get back moving all of his suff from the upstairs bedroom to the downstairs computer room/ den… and the computer room stuff upstairs I guess. I am going to have to look into getting a nurses aid or something to help out while we are at work. All these things take time to set up… gonna be a bitch in the meantime.

Don’t get me wrong guys, I am not a cold hearted asshole… I was just looking forward to getting the kids out of the house and starting to enjoy life without so much drama and bullshit… well, it was a nice 6 months… f$#@

339

[quote]bunny7568 wrote:
LOL! Thanks DCA and Dog… I just can’t seem to get my mind right.

I have a lot of stuff going on right now, and then to add to the mix, just got a call last night that my father in law (who has been staying with us for the last 4 years- 77 years of age) was at his sisters place visiting and he blew out his ankle last week.

Now, he has “gout” (sp?) in his one good leg… apparently pretty bad, and cannot get out of bed, can’t make his way to the washroom, etc etc…

So, the sister and the husband call us last night for us to come and pick him up (2 hour drive one way) because they can’t/ won’t look after him. Great. What the hell are my wife and I gonna do? We both work, nobody here to look after him either.

His sister and her husband are both retired (she is 62 and he is 66), I think they would be better equipped. But, my wife… you know where this is going, right guys… 'nuff said.

I will be spending the rest of the day when I get back moving all of his suff from the upstairs bedroom to the downstairs computer room/ den… and the computer room stuff upstairs I guess. I am going to have to look into getting a nurses aid or something to help out while we are at work. All these things take time to set up… gonna be a bitch in the meantime.

Don’t get me wrong guys, I am not a cold hearted asshole… I was just looking forward to getting the kids out of the house and starting to enjoy life without so much drama and bullshit… well, it was a nice 6 months… f$#@ [/quote]

bro…that sucks. i’m sure we are all in the same boat with relatives getting older. it will all work out. life always seems to do that. can your kids help out at all??

i just hope that i never live long enough that i can’t take care of myself.

i’ll be thinking about you bro. you’ll figure it out.

340

Thanks Meat… I have the same view as you, I would eat a bullet before becoming a burden on someone else.

My kids are in the military now, and posted hundreds/ thousands of kilometres away… but I would not burden them with this even if they were close by. They have their own lives now.

He was admitted yesterday for a few days to stabilize him and try and get some rehab so he can at least become mobile and somewhat self sufficient.

So, hitting the gym this morning then off to the hospital for the afternoon. Yay.