55kg for 11! Yeah!
That was a solid training, despite the time constraint and especially considering the cutting you are doing.
x2 on kimba’s solid training comment. insanity.
lots of good work goin on here, carry on.
nice brusing…and wowzers @ the 11 reps. bravo!
Thanks for the encouraging comments, ladies.
Leg day today, which is my most feeble day of the week.
5/3/1 Cycle 2
Week 1: Day 3
Front Squat
Bar x 5, Bar x 5, (working sets), 25kg x 5, 30kg x 5, 32.5kg x 10
My lower back is still shitty as hell and the last rep felt awkward. I’d done a pretty rigorous warm-up (plate pushes, clams, hypers etc) but even so it didn’t feel great. I am wondering if I should even persist with squats. It’s annoying because I was making progress on the back squat until the back pain started kicking in. And to be honest, I didn’t really have any low back pain before I added squats to my routine.
Going to have to play this by ear.
Barbell Hip-Thrust (shoulders on bench)
3 x 10 x 65kg (added 5kg over last cycle)
Single Leg Curl
1 x 5 x 30kg
1 x 8 x 20kg
1 x 10 x 15kg
This is on the Cybex bent over single leg, plate loaded machine. It had two 15kg plates on it when I started - I could curl it, but I noticed that a) it bothered my funny left butt/ham thing and b) I was recruiting my lower back to do it. Dumped 10kg off for the next set and then lightened it again for the last one. Think I’m better off going lighter on this exercise.
To finish I did a load of stretching and rolled out my medialis on a medicine ball. I’m convinced that these are called the teardrop muscles not because of the shape, but because rolling them out is so fucking painful it makes you cry.
Still on shakes and tuna. I can put up with it on weekdays but I’m looking forward to some hot meals on the weekend. Maybe, just maybe, my prodigal boyfriend will visit - the last time I saw him was for one night in September (really). I informed him that my anatomy was starting to resemble one of those cobwebby old tunnels from an Indiana Jones movie and he better get it sorted.
A boyfriend you haven’t seen since September? What kind of boyfriend is that? Cobwebby old tunnels. Oh my. Such a vivid picture.
I’m intrigued that so many of you “Powerful Women” are on the exact same program: 5/3/1. I’m curious to know if you are all achieving your goals and what you find to be the pitfalls of such a program. I have a few ideas of what they might be . . .
[quote]kpsnap wrote:
I’m curious to know if you are all achieving your goals and what you find to be the pitfalls of such a program.[/quote]
Reading logs is a good way to find out.
Oh, do elaborate. Tell us something that the article discussion hasnt, and the infinite number of logs/people who have done it haven’t told us already.
Have you read the ebook? Do you know how many variations there are? How easy it is to tailor to an individual?
I’m listening.
Cbear very well put as always …
Let’s face it when it comes to strength training, or
training in general just about everyone is a novice. 5-3-1 is one of the best ways I have seen to build, maintain or improve as base. Having a strong base is key to being able to incorperate more advanced types of
training. The sad thing is most of the stuff on this site only apply to less than 10% of the population. Most people don’t want
to live in reality and deal with the fact that most
of them can’t even squat right.
I guess it is easier to pretend you are at a certain level. Then have the balls to accually deal with where you are at.
Like what Mollys crew is doing right now after going to
see mike Robertson.
Goodtimes
Speaking of weakness I need
to go back to the first grade and
learn how to spell and write. I think it
is called abc’s 1 2 3 's
[quote]CBear84 wrote:
[quote]kpsnap wrote:
I’m curious to know if you are all achieving your goals and what you find to be the pitfalls of such a program.[/quote]
Reading logs is a good way to find out.
Oh, do elaborate. Tell us something that the article discussion hasnt, and the infinite number of logs/people who have done it haven’t told us already.
Have you read the ebook? Do you know how many variations there are? How easy it is to tailor to an individual?
I’m listening.
[/quote]
Simple answer is that a lot of people do 5/3/1 because it’s a good way to get stronger without fucking yourself up, it is highly adaptable (you decide what supplementary exercises you want to do) and it works. Why so many? Because folks come here, read the logs, see how well it’s working for other people and decide to give it a go themselves.
[quote]kpsnap wrote:
I’m intrigued that so many of you “Powerful Women” are on the exact same program: 5/3/1. I’m curious to know if you are all achieving your goals and what you find to be the pitfalls of such a program. I have a few ideas of what they might be . . .[/quote]
It’s actually because we are all having sex with Jim Wendler. Every. single. one. of. us. And he owes all his stamina to 5/3/1. So not only are we doing 5/3/1. We are doing the author too. Pretty crazy huh?
[quote]mmgalb727 wrote:
It’s actually because we are all having sex with Jim Wendler. Every. single. one. of. us. And he owes all his stamina to 5/3/1. So not only are we doing 5/3/1. We are doing the author too. Pretty crazy huh?[/quote]
hey… i thought the wendler pregnancy pact was top secret!!
I was afraid I was going to get slammed for that post. Didn’t mean to insult. In fact, I can see many positives to the 5/3/1 program. And I’ll admit that most of you have more experience than I do. And yes, Cbear, I did download and read the ebook and even put my numbers in to see what a month of training would look like. And I have been reading your logs and see many PRs on the “money set.”
My concern is that my main goal right now is to train my central nervous system to handle much heavier weight. Because when you step on the powerlifting platform, you do one rep. Also, I have the personality type that may force me to throw my form in order to hit more reps on the “money set.” Because I always think I can do “just one more.” And that thinking has caused me injury in the past.
I’d appreciate feedback regarding these concerns. Especially from Jim.
In that case check out the back of 5 3 1 and check out wendlers girl friends results Leigh an J (I am not going to even try and spell her last name lol. I have trained with them a number of times and her progress is amazing !!!
The key to the “money set”. Is the same as the key to the “money shot”
(since this is wendlers book and he is center of discussion I had to put that in there I lived with the man and that is exactly what he would say)
It’s knowing when to stop
form breaks down shut her down
Jim (pretending to be Wendler)
edit: at this point the biggest factor in you improving your one rep max is going to be getting your “core”. Retarded strong low back, abs ect. You should be doing massive amounts of upper back work as well. Getting good at one reps requires building a base along with learning tech. I would say this early in your lifting life. Your structure matters more than your nervous system … What good are electrical wires if you don’t have a house.
The other Jim
[quote]squat1000b700 wrote:
The key to the “money set”. Is the same as the key to the “money shot”
(since this is wendlers book and he is center of discussion I had to put that in there I lived with the man and that is exactly what he would say)
It’s knowing when to stop
form breaks down shut her down
[/quote]
I swear that I’ll remember Jim’s money set explanation FOREVER.
Priceless!
[quote]mmgalb727 wrote:
[quote]kpsnap wrote:
I’m intrigued that so many of you “Powerful Women” are on the exact same program: 5/3/1. I’m curious to know if you are all achieving your goals and what you find to be the pitfalls of such a program. I have a few ideas of what they might be . . .[/quote]
It’s actually because we are all having sex with Jim Wendler. Every. single. one. of. us. And he owes all his stamina to 5/3/1. So not only are we doing 5/3/1. We are doing the author too. Pretty crazy huh?[/quote]
Crazy?! ABSOLUTE GENIUS!! we’re going to repopulate the world with foul mouthed, intelligent, intense, motivated bastards. brilliant. just brilliant.
Aren’t we foul mouthed anyway?
5/3/1 Cycle 2
Week 2: Day 1
Warm-up:
Kettlebell/push-up mash up
This is done with no rest:
Push-up x 10
16kg kb swing x 1
Push-up x 9
16kg kb swing x 2
Push-up x 8
16kg kb swing x 3
Push-up x 7
16kg kb swing x 4
Push-up x 6
16kg kb swing x 5
Push-up x 5
16kg kb swing x 6
Push-up x 4
16kg kb swing x 7
Push-up x 3
16kg kb swing x 8
Push-up x 2
16kg kb swing x 9
Push-up x 1
16kg kb swing x 10
It’s horrible and knackering, therefore I like it. In a masochistic sort of way.
Military Press:
Bar x 5, bar x 5, bar x 5 (working sets) 25kg x 3, 27.5kg x 3, 32.5kg x 6
Stuck a belt on for the last set. Belt’s been gathering dust for the last decade and half. Put it this way, I’ve had it 17 years and it looks brand new. Figured I should probably use it now that I actually have a bad back.
Accessory work:
Rack Pulls:
Now pulling at knee height rather than one pin above. Conventional style - concentrating on sitting back (I lift my toes off the floor before I pull to make sure my weight is back).
Bar x 10
60kg x 5
70kg x 5
80kg x 5
(Belt on)
90kg x 3
100kg x 1
I might have done better with the 90 if I hadn’t had the belt so tight. Damn thing nearly cut me in half.
100kg pull didn’t feel good - too much back.
Dropped the pin down by one and did another 60kg x 5. Felt OK, so I decided to put the bar on the floor and see how that felt. Did two singles, sumo style, but they didn’t feel that great - my hips are still too stiff to allow me to get down without recruiting my lower back. I’m always going to be at a disadvantage here because I have short arms (my wingspan is three inches less than my height) but since I can’t make my arms longer I’m going to have to make my hips more flexible. Rotten sons of bitches.
Kettlebell snatches (alternate arms)
3 x 5 x 16kg
Same as last week. Tired by this point so this was the last thing I did before hitting the mat to stretch. Bear in mind I’m training semi-fasted (only calories imbibed prior to training is from the skimmed milk in my morning cuppas - all three of them) and haven’t eaten anything other than whey protein shakes and cans of tuna since last Sunday.
Was disappointed to find I was still 11st 1 so no weight lost since last week. I’m not PMSing so I can’t blame water, although the lack of actual vegetables in my weekday diet may have something to do with it. (I refeed on weekends - which means proper meals, not mountains of junk food and chocolate). Not panicking though as I know sometimes in women the scale can stay stuck for ages and then there’s a sudden loss somewhere down the line (whoosh effect, or somesuch). Before anyone comments, I know scale weight loss does not equate to fat loss. However, my waist measurement is staying the same as well. (I believe I look slightly leaner around the shoulder and upper abs, though).
Anyway, gym is doing some sort of rowing challenge - there are three distances (1000m, 2000m and 3200m). No prizes, just a pride thing. As the previous two challenges have involved treadmills (I don’t do treadmills) I’m tempted to give this a shot. I mean to pwn all those other feeble gym women. Yes, that would be nice.
[quote]CBear84 wrote:
[quote]mmgalb727 wrote:
It’s actually because we are all having sex with Jim Wendler. Every. single. one. of. us. And he owes all his stamina to 5/3/1. So not only are we doing 5/3/1. We are doing the author too. Pretty crazy huh?[/quote]
Crazy?! ABSOLUTE GENIUS!! we’re going to repopulate the world with foul mouthed, intelligent, intense, motivated bastards. brilliant. just brilliant. [/quote]
Yes, yes - and I’m soon joining the harem. I’ll be doing the “raw lifter” - if you know what I mean…and I think you do.
HAHAH! You will dominate in a row challenge!
Great workout Cal. I’m sure the diet is working too, perhaps the physiological changes are not apparent yet. Awesome dedication though!
In march I may join the Harem.
I am impressed with the hard work – oh god the pushup/kettlebell thing sounds brutal.
protein shakes and tuna…delicious!!!
Are you tracking on the weekend? Your muscles are probably sucking up all that food like a sponge!
Now that you are doing this though, I would stick to it for at least a few more weeks to gauge more progress…
Do you have a set number of protein you are trying to hit? Are you getting good forms of fat, at least fish oil?
Plus, severely cut cals + hard and heavy training can backfire…just sayin.
I’m making sure I get at least my bodyweight (grams to pounds) in protein, and I take so many damn supplements I rattle. Fish oils/omega 3s are a staple for me - if I could only take one supplement, that would be it. I also splash a bit of EVOO on my tuna (along with balsamic vinegar). So yeah, I am getting some fats.
Funnily enough I feel pretty much fine during the week, even though I’m taking in 1000 cals max (that’s allowing for the EVOO and fish oil and CLA caps). I should feel like crap but I don’t. I don’t know if I should be worried by my body’s ability to function on a low cal diet or not. Hmm…
That kettle bell workout looks brutally inspiring. I wonder how much damage I would do to my laminate wood floors if I kept one around the house for those odd days I can’t hit the gym…