I haven not hit the gym to often in the last 10days, hockey and did work many hours, i still have a crazy schdule this week, to get some kind of motivation this week i read Rippetoe again (on lunch time) and also 5/3/1 again.
So this weekend or tuesday i will start a new cycle, i dont think i need a extra week to deload. The few days off i had this week are enough and i feel ready.
Cycle 14:
Training max:
Military Press 110 (based on 95x8, 1rm = 120)
Regular Deadlift 330 (based on 315x5, 1rm = 367)
Bench Press 220 (based on 225x3, 1rm = 247)
Free Squat 270 (based on 275x3, 1rm = 302)
This cycle is kind of a new beginning, did the one rep formula from the book with recent pr and took 10% off each estimated one rep max. No more trapbar,box squat and push press..Now strict military press,real deads and regular free squat…
For assistance each day will be between big and boring or trimvirate, Jim said a few times the big but boring is just a variation of the trimvirate..Im also planning on getting a few video to get the log more interresting!!
Cia next time, 11 000 visitors on my page..thanks!!
Worked up to 95x10
1rm formula = 127lbs, That a start!!no low back pain and felt really good, lots of place for improvement!
Dips:
5 sets of 10 reps
Chinups (neutral grip):
10 sets of 4 reps
Called it a day, my goal with the chinups is to improve myu total week by week, i will also do it with dips.
Chinups wave 1 = 40 reps Dips = 50 reps
Chinups wave 2 = 50 reps Dips = 60 reps
Chinups wave 3 = 60 reps Dips = 70 reps
and then deload…that the plan and this is twice a week on bench and military day!
Worked up to 230x6 [/b] (Less then a stellar day) !!
1rm formula = 276lbs
Then today the trapbar was already loaded with 3 plates on each side so decided to challenge myself…
Trapbar Deadlift
305x1
365x1
385x0 failed
Bulgarian Split Squat
2 sets of 10 reps with bodyweight only
Decline Sit-Up
2 sets of 10 reps
45’Back Raise
2 sets of 10 reps
Standing Calf Raise
3 sets of 10 reps
Well not satisfied at all with the squat but…maybe 2 hockey games played this week, lack of sleep and also i think my stance was a little closer then i used !! Hopefully next wave will get better results!!
Worked up to 130x7 PR!!
1rm formula = 160lbs, Switch from strict military to push press(comeback to them) after reading and speaking(email) with a few good coaches…so im satisfied in the past did 130x6
Military Press (big but boring sets):
95x8
95x8
95x8
95x6
65x10
Worked up to 295x8 PR!! yes after i look at my PR sheet..its a tied with my previous record!
1rm formula = 374lbs, still touch and go style but not a big bounce, even one or two reps performed with a dead start!
Accessory:
Well i dont remembered exactly but i know i did those exercices:
-natural ghr
-45’back raise
-abs
-calves
Wednesday Oct07
-Hockey game in the morning for 1h30 min of high intensity cardio!
Cycle 14/Wave 2[/b] Special Squat & Bench on same day
Squat Worked up to 245x7 Im ok with this performance!
1rm formula = 303lbs
Bench Press Worked up to 200x9 My average …not bad but no improvement!
1rm formula = 260lbs
Upper Body Accessory:
Alternate DB Bench Press
60x8
65x8
Eccentric Rest Pause Lat Pulldowns
one warmup set 130x8
130x11, 130x5, 130x3 (20secs between each)
No accessory for lower body, hockey killed my legs…
Its officially my last 5/3/1 cycle…i like the program to keep the strenght and simplicity buut my bench is stuck, and i feel i need something new…Im really curious to see Joe Defranco new program built like a bad ass…Always had success on Joe style of training and his video still get me crank for working out!!
In fact i was a little upset about my bench, i probably stick with 5/3/1 but might do some change to accessory stuff! 5/3/1 fit into my lifestyle too much!
I might do the big but boring as written in the freaking book!
You seem to be struggling with your bench, so here is what was effective for me.
I had great success with my bench by doing 5x5 one week, working to failure each set, long rest periods. The second week I would do speed work for 3 sets of 9 reps. 9 reps total for each set, adjusting grip after 3 reps; 3 reps close grip, 3 medium, 3 wide and shorter rest periods.
I would then hit OHP; light on 5x5 bench week, heavy on speed bench week and then lats, traps, tris, grip/forearms.
I am going to be doing this again when my bench stalls on 5-3-1. Hope it works for you, let me know if you have any questions
Thanks for the suggestion…seems to be similar to westside stuff…I have the bench manual also from Elitefts with a few program written inside…that similar to what you do…
Ricochet:
Well i know im not strong on pushing movement, i trained for a longtime with no overhead movement maybe that didnt help…but a year ago my pr was about 115x7 or 120x7…Last month i hit 135x8…so not so bad…Also overhead pressing hurt my low back sometimes…Hope that help!!
About 2 years ago i hit 265x1 on the bench when i was doing some kind of max effort day ramping to either 3rm o 1rm max…
I will finish this wave of 5/3/1 and take a deload week to see what i can do…
Monday Oct12
Hockey game for 1h30, only 3 defenseman so again lots of ice time!
[b]Wednesday Oct14
Cycle 14/Wave 3[/b] Bench(Max Effort Exercice)
barx5
95x5
135x5
165x5
195x5
225x3 this is going to be my reference with 225, 3 reps! supposed to be 210 but wanna try with 225, maybe place for 4 reps with a spotter
On today log, bench came first this week as i will stay away from overhead pressing for a few days, again my back is hurting like crazy, this also explained why i did seated cable row(not my favorite),but easier on my back…
Feel free to comments!!
Notes; I have edited that post…keep on going with 5/3/1!!
Deadlift
135x5
185x3
225x3
250x5
280x3
315x6 PR
1rm formula = 378lbs Nice and i just bought some liquid chalk on elitefts that hopefully will lead to more pr!!
Free Squat(for reps or kind of 20 reps window challenge)
185x15
Abs
Sit-up superset with trx pulls-in for 3 superset
Conditioning
20 minutes of rope jumping, skipping style, just trying to get better with those because its fun and challenging with some skills!!
Nice i hit so many pr on the last week even with 3 days in a row in the gym!!
Next week deload and pratice with the jumping rope!!
Deadlift
135x5
185x3
225x3
250x5
280x3
315x6 PR
1rm formula = 378lbs Nice and i just bought some liquid chalk on elitefts that hopefully will lead to more pr!!
Free Squat(for reps or kind of 20 reps window challenge)
185x15
Abs
Sit-up superset with trx pulls-in for 3 superset
Conditioning
20 minutes of rope jumping, skipping style, just trying to get better with those because its fun and challenging with some skills!!
Nice i hit so many pr on the last week even with 3 days in a row in the gym!!
Next week deload and pratice with the jumping rope!!
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Nice work man, I hope your PRs keep coming. You’ve been pulling w/o chalk this whole time???
Yes no chalk…freaking commercial gym with probably the most knee squat,1/4 reps,smith machine rats in north america…I heard good stuff about liquid chalk and i dont think anyone will notice it in the gym…just clean the bar after and i should be fine!