Warm up on PVC, some BW squats
Press
Women’s Bar 5 x 2
Bar x 5
Bar x 5
Bar x 5
Bar x 5
Bar x 5
DB OHP
20 x 10
20 x 10
20 x 10
Bench dips
BW x 10
BW x 10
BW x 10
DB curls
PVC rolling on piriformis, IT, quads, hip flexors: 30 rolls each area
Feeling good!
Warm up
Rowing machine
PVC rolling
Hip thrusts
Planks 0:30 x 3
Deadlift 5/3/1
65 x 10
85 x 5
90 x 5
100 x 5
115 x 10 Volume PR
65 x 10
65 x 10
65 x 10
Calf raises on Leg press machine
Leg curls
Squats
BW x 5 (cranky knees)
Hang clean (first time trying these)
Bar x 10
Chins BW x 2
More PVC rolling, some stretching
Notes: Form check on cleans coming soon
Rip me apart. I know it’s bad!
[quote]DiscoDani wrote:
Rip me apart. I know it’s bad![/quote]
Is that Danzig that I hear as the background music?
I see that you started 5/3/1 in March. Excellent choice.
You boyfriend is a strong guy to rep with 405. Is he doing 5/3/1 also?
[quote]elliottcorum wrote:
[quote]DiscoDani wrote:
Rip me apart. I know it’s bad![/quote]
Is that Danzig that I hear as the background music?
I see that you started 5/3/1 in March. Excellent choice.
You boyfriend is a strong guy to rep with 405. Is he doing 5/3/1 also?[/quote]
Hey, I’m not sure what the music is.
I did start 5/3/1. I really like it for the deadlifting but I don’t really find it useful for the pressing for beginners. At first I felt like it was too easy and then I started missing reps. My schedule for 5/3/1 is also a bit choppy because I kept getting sick on top of recovering multiple injuries so I feel like I am restarting every week!
And yes, he is doing the 5/3/1 program as well. He is the one who introduced me to it and basically tells me what I should be doing every workout!
First, I’m so new to this and have no OLY experience so I got nothing to say except nice training, and you are such a pretty woman. And I the striped socks are a WIN!
And your BF is Hot too. What a cutie. And strong. He makes that 405 DL look easy. That’s great that you have someone to lift with in the gym. The more things that you like to do together, the better.
Glad you’re over the flu. Limiting the germ exposure has to be tough in first grade. You could become a hand sanitizer freak, but it probably wouldn’t help!
Hahaha thanks! I really need to keep my bf in the basement. He’s been getting a lot of attention lately!! But it is great to have someone to lift with at times. He can be annoying (like all men) other times. lol
Shoulder complexes
Push press
(5/3/1 Day 1 attempt)
Bar x 7
50 x 5
60 x 5
70 x 3 PR
65 x 7 PR
BBB
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Half squats (slightly below parallel)
Bar x 10
Bar x 10
Bar x 10
PVC rolling while hanging out at the BJJ club
Calf raises on leg press machine
90 x 20
130 x 12
130 x 12
130 x 12
150 x 5
^^Supersetted with bench step ups
BW x 20
BW x 20
BW x 20
Planks
BW 0:30
BW 0:30
BW 0:30
Dynamic stretching for a few minutes
Notes: Day 1 of 5/3/1 pressing. I must have set my 1RM too high (80) because 70 was too hard. I really can’t seem to find a suitable program for me regarding pressing. Each workout is either too easy or too hard. I guess I’ll just reset my 1RM and try Day 1 again next time.
I like your socks
congrats on the PRs.
[quote]DiscoDani wrote:
Notes: Day 1 of 5/3/1 pressing. I must have set my 1RM too high (80) because 70 was too hard. I really can’t seem to find a suitable program for me regarding pressing. Each workout is either too easy or too hard. I guess I’ll just reset my 1RM and try Day 1 again next time.[/quote]
Just tell me to shut up if you know all of this, but just in case you don’t know:
Remember, in 5/3/1, you work off of 90% of your 1RM. So, if your 1RM is 80 (which it is; I’ll get to that in a moment), then you would set your training max - the one you base all of your other percentages off of - at 90% of 80 lbs, which is 72 rounded down to 70. So, your workout for Day 1 should have been:
Training max - 70
65% - 45 x 5
75% - 50 x 5
85% - 60 x 5 or more
The first week (5’s week) of each cycle should be easy; you’re only doing 85% of 90% of your max.
Your 1RM is around 80 lbs; you have that correct. You can use this formula to keep track of your strength progression, although it’s not 100% accurate: (Weight x reps x .0333) + weight = projected 1RM
Using that formula, take your PR’s (great job!!) of 70 x 3 and 65 x 7 and insert them into the formula.
(70 x 3 x .0333) + 70 = 76.993
(65 x 7 x .0333) + 65 = 80.151
Two different PR’s putting you around that 80 lb mark suffices to say that’s what your 1RM is, realistically.
Thanks nimain!
And Elliott, thank you as well! I actually just learned that it is suppoesd to be 90% of your 1RM. I really hadn’t been doing my research on it and was just taking directions from my bf. Although he does know the program very well, he was not paying attention to the numbers I was using. Therefore, I reset all of my #'s and made a schedule. Hopefully there won’t be any failed reps for a while!
Warm up (walk to the gym)
PVC rolling - piriformis, quads, IT band 50 rolls each
Glute bridges
Plank x 0:30
Leg swings
Deadlift 5/3/1 Week 2
65 x 10
95 x 5
110 x 3
120 x 7 rep PR
Hyper extension
BW x 10 (had to adjust height, pressure on my knees when it’s too low)
BW x 15
BW x 15
Assisted pull ups
-70 x 6
-70 x 5
-70 x 5
Ab wheel rollout
BW x 10
BW x 5
BW x 5
Step ups on stairs
BW x 40
Notes: There was a team training in the gym so I couldn’t do the assistance work that I wanted to, but I’m still proud of my deadlift PR! They felt solid. I am really liking 5/3/1 for deadlifts. I feel a lot less strain on my body than when I was doing the 5 x 5 program.
PVC rolling (slower this time :P)
Warm up walk to the gym
Shoulder complexes
Press
35 x 10
50 x 5 (meant to put 40 on the bar but later on I figured out that the women’s bar is actually 10 lbs. heavier than I thought, woops!)
Bar x 5
50 x 7 rep PR
BBB
Bar x 10
Bar x 10
Bar x 8 + 2 push
Squats!!!
Bar x 5
Bar x 5
Bar x 5
65 x 5
65 x 5 Post-injury PR! Felt solid, no knee/hip pain. Flippin’ excited about this.
Bar x 10
Tricep rope pushdowns/Hyperextension
20 x 15/BW x 10
20 x 15/BW x 10
20 x 15/BW x 10
Notes: REALLY, really sore from Friday’s workout. Abs, hamstrings, triceps, hip flexors are all screaming at me. I have this week off from work = lots of food, rest and hot showers!
PVC rolling
Got special training from my boyfriend who received his Starting Strength training this past weekend. He learned how to coach the press, squat, deadlift and bench correctly. He was ACTUALLY trained firsthand by Mark Rippetoe so it’s pretty exciting for me to be able to be coached after this seminar. Apparently, I have been doing everything very wrong! Perhaps, I will get a chance to write about all the adjustments to my lifts that might benefit some people here.
BW squats
Bar x 5
Bar x 5
Bar x 5
65 x 5
65 x 5
65 x 5
Plyo box step ups
BW x 10
Bar x 10
Bar x 10
Bar x 10
Chins
BW x 2
BW x 2
BW x 2
BW x 2
BW x 1 + 1 (with a butt push from Goon)
Notes: New changes to squat form make them feel more solid but definitely awkward. I plan on squatting everyday this week just to practice. Everything feels healthy/good!
Shoulder complexes
Push press
Bar x 5
50 x 5
55 x 3
65 x 7 rep PR
50 x 10
50 x 10
50 x 10
45 x 10
45 x 10
Squats
Some BW
Bar x 5
Quit the squats because my right hamstring has been KILLING me. It’s very, very tight and even cramps up when I’m in the hole. I thought the squats would help loosen it up but it just felt terrible.
Skullcrushers
Women’s bar x 10
" " x 10
" " x 10
Planks with 1:00 rest
0:45 x 1
0:45 x 1
Thanks! After almost a full week of cake/cupcake/soda binging, I got back to the gym today.
Shoulder complexes
Press
Girlie Bar x 10
40 x 5
45 x 3
50 x 9 rep PR
Oly bar x 5 x 3
Deadlift
95 x 5
100 x 5
115 x 3
130 x 5 Disappointed at how hard these felt.
95 x 5
95 x 5
95 x 5
Hyperextension
BW x 10
BW x 10
Pull up machine
-70 x 5
-70 x 5
Notes: Deads felt hard today, hip feels funky.
Walk to gym
Shoulder complexes
Push press
Bar x 10
55 x 5
60 x 3
70 x 3…matched PR
BBB (emphasis on the BORING)
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Squats
BW x 5
Bar x 5
50 x 5
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Barbell Calf raises
65 x 20…embarrassed to admit this, but I NEED to do these on the leg press machine. High rep stuff with a barbell makes me feel lightheaded. :-[
Assisted pull ups
-80 x 7
Hyperextensions
BW x 10
BW x 10
Rope tricep pushdowns
20 x 15
30 x 10
Walk home…
Notes: Been eating serious garbage lately. My BF and I are extremely low on cash lately as we enter the “independent” world, so I’ve been living off girl scout cookies, desserts brought into work, cereal, lots of dairy etc. YUCK! Just yuck. I wish veggies and meat weren’t so darn expensive.
1 - beans are super cheap and you get many servings
2- a dozen eggs is cheap and provides with many servings
3- a bag of brown rice
4- a bag of oatmeal
5- buy whole chicken rather than breasts
6- use frozen veggies
except for the chicken you should find these items at no more than 3$. How much are your girl scout cookies?
cooking from scratch is a life skill.
my 2 cents of course.
Thanks, I appreciate it! I work at an elementary school so all of the sweets/cookies make their way into my hands at no charge. Good call on the frozen veggies. I’ve always been reluctant because I felt like they weren’t as nutritious but it’s certainly better than not eating any at all!