B3
Deadlift
135x10
225x5
315x1
340x5
385x3
440x4
RDLs
235x10 / 4 sets
Shrugs
235x10
275x10
315x10
[quote]danjo228 wrote:
B3
Deadlift
135x10
225x5
315x1
340x5
385x3
440x4
RDLs
235x10 / 4 sets
Shrugs
235x10
275x10
315x10[/quote]
440x4 is a big deadlift set Dan - you do that often?
Not really. I was doing Sheiko, with lots of sub max stuff, and when I was doing my own western-block periodized program, I would get derailed before getting up there, and if I did, it was brief.
5/3/1 is very new to me. The “all out set”, to me, is kind of like HIT, which I have avoided like the plague over the last 6 years.
[quote]danjo228 wrote:
Not really. I was doing Sheiko, with lots of sub max stuff, and when I was doing my own western-block periodized program, I would get derailed before getting up there, and if I did, it was brief.
5/3/1 is very new to me. The “all out set”, to me, is kind of like HIT, which I have avoided like the plague over the last 6 years.[/quote]
Any particular reason you’ve avoided the high intensity stuff. To me 5-3-1 feels like a cross between high volume and high intensity - flowing back and forth during the cycle.
Danjo- Great DLs! 440x4 is some serious pulling…
[quote]soldog wrote:
danjo228 wrote:
Not really. I was doing Sheiko, with lots of sub max stuff, and when I was doing my own western-block periodized program, I would get derailed before getting up there, and if I did, it was brief.
5/3/1 is very new to me. The “all out set”, to me, is kind of like HIT, which I have avoided like the plague over the last 6 years.
Any particular reason you’ve avoided the high intensity stuff. To me 5-3-1 feels like a cross between high volume and high intensity - flowing back and forth during the cycle.[/quote]
Up until this past January I was an athletic trainer and strength coach at a small college. When I joined the NSCA and became a CSCS I became a western-block-periodization disciple. Firstly because that is what the evidence supported for strength training athletes and secondly b/c I was the king of overtraining.
When I started making my own periodized programs, my strength caught up to where I was in my 20’s and my joints didn’t hurt. That’s how I decided to compete again.
I thought I would give 5/3/1 a go b/c it is quick and I don’t have much time to train while in nursing school (an accelerated program).
[quote]LittleStrick wrote:
Danjo- Great DLs! 440x4 is some serious pulling…[/quote]
Thank you. I feel guilty now b/c I used straps, but I did go without the belt.
C3
Military Press
45x10
45x15
95x10
115x3
135x5
155x3
175x5
1-arm DB SOHP
40’s x 10+10 / 2 sets
40’s x 20+20
Chins
BWx4
BWx3
BWx2
BWx4
BWx3
BWx2 / 2 sets
1-arm DB Rows
60’s x 15
65’s x 12
70’s x 10
Tricep Pushdown
#8 x 15
Hammer Curl
35’s x 13
Training is looking good over here Danjo. Nice pulls the other day!
Nice pressing Danjo.
D3
Squat
BWx20 / 2 sets
45x15
135x10
225x5
275x1
320x5
360x3
405x4
HB Narrow Stance Squat
225x10/ 3 sets
DB Bulgarian Split Squat
45’s x 10+10
45’s x 9+9
Nice squattin’ danjo. 405x4 is powerful.
405x1 is my goal for the end of the year.
A4 (unloading)
Bench
135x5
160x5
190x5
Bent Row
135x6 / 3 sets
B4 (unloading)
Busy week so I doubled B4 and C4 in one day
Deadlift
45x20
135x10
185x5
225x5
275x5
RDL
225x5 / 3 sets
C4 (unloading)
SOHP
45x15
65x10
95x5
105x5
115x5
Lat Pull Down
120x6 / 3 sets
Looking stronger then ever Dan. Enjoy the deload week and get back to sweating next week.
D4 (unloading)
Squat
45x20
135x10
175x5
225x5
255x5
HB narrow Squat
135x6
185x5
Start of second cycle or is it Second Wave?
A1
Bench
45x25
95x15
135x10
185x3
210x5
240x5
270x7 might have been 8. Something didn’t feel right about the count, I feel like I missed one. Oh well,
350-10% = 315x85%~270
add 5lbs 320x85%~270 I added one more rep from the last wave. COOL!
Narrow Bench
175x10 / 3sets
Bent Row
155x10 / 5 sets
Face Pull
25x15 / 3 sets
Standing ab curl 3x10
Dead Bug 2x10
Went for a bike ride.
[quote]ecogenx wrote:
Looking stronger then ever Dan. Enjoy the deload week and get back to sweating next week.[/quote]
Quick response Eco! I’m flattered.
A, B and C4 were last week. D4 and A1 were today. lol
B1
Deadlift
45x25
135x10
225x5
275x1
305x5
340x5
385x12 I wasn’t going to use straps, but I saw that I did 9 reps last cycle and it got the better of me.
RDL
225x10
225x12 / 2 sets
225x10
Hack Shrug
195x10 / 3 sets
Abs
Great deadlifting. I hate doing more then 5 reps with deads. It just hurts to much.
Nice work.
that is allot of reps great pulls.
how do you feel the next day with that kind of volume?
kmc