Mmkay, went to the gym today and decided to start my 5/3/1, but didn’t remember the 5 and dime template that @mr.v3lv3t suggested so I just did a 65/75/85 5/5/5+ (16) with a low TM, then 5x10 on DB inclines superset with 5x10 on close grip cable pulldowns, and finished with some arms. Will pick up with the proper template tomorrow.
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Can always join me on the SVR II train.
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Damn…I was definitely interested in the 5 and dime template, kind of a different one, but reading over SVR II, I was definitely intrigued. Usually a suggestion from you elicits a “Yeah dude, thanks, but I’m not ready to kill myself just yet”, but SVR II has all the stuff I love in 5/3/1. PR sets AND widowmakers in the same workout? I can’t even keep track of how many times people have been like “oh no, you can’t do those in the same workout, your anus will rupture”.
Anyway, despite doing bench yesterday and squats a couple days ago, I decided to kick off day 1 of SVR II.
SSB Squats
150x5
170x5
190x11
150x20
Dips
5x10
Plate loaded chest supported row
5x10
Captains chair leg raises
5x20
Definitely starting light, aiming for a really long progression here - still getting the hang of SSB squats and it’s highlighting mid back weakness, which is not a surprise because I’ve done so much upperback and lumbar work but really not that much mid back work. The toughest part of 5/3/1 for me is humbling myself enough to stay the course and keep reminding myself that whether I leave one in the tank on a lighter PR set or one in the tank on a heavier ego set, I’m still progressing, and I’ll progress further if I stick to the baby weights first.
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Hah! Yeah, most folks that know me know to start sweating when I say “Hey I got an idea!” But you nailed it: SVR II has all the good stuff in it. It’s my favorite “default” 5/3/1 template. It’s not a 6 week challenge, it’s not super duper specialized, it’s something you can run pretty damn indefinitely but it’s NOT just 5x5 FSL forever. Of course, like it says in the book, you can always throw that in too whenever things beat you up.
And then, on top of all that, I’m playing around with different implements on different weeks to really drive home the ADD factor. I like picking something difficult on the BBB week, like axle deads instead of barbell/deadlift bar. Meanwhile, on the WM week, I’m picking implements that lend better to chasing rep PRs, like the trap bar vs a barbell for deads, and a SSB vs barbell for squats. Only tricky part is managing multiple TMs.
On the SSB, it absolutely highlights that weakness, and, in turn, will build a freaky midback if you keep it up. My wife refers to the bizarre hunchback amalgamation of muscle I have in my midback as my “brick”, because it’s just like a column of stone in the middle of my torso. The last time I got stung by a wasp was in that very location, and it was thickly muscled enough that all that really registered was a slight prick and the sensation of the wings flapping against my skin, haha.
Only “issue” I run into with the SSB is that, if you let it, you can “squat” with it with incredibly untechnical form. Jim referred to it as “Conan-ing the weight up”. If you’re trying to use the SSB to build your barbell squat, this is no bueno, as you groove a bad pattern and basically aren’t strengthening the parts you need to get a good squat in. HOWEVER, if your goal is just to build brute strength, this is a FANTASTIC movement, because you just get good at finding A way to move weight through space. I’ve posted videos of my bizarre SSB technique a few times, and though it makes youtube blow up, it’s been awesome for my goals.
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I’m keeping it vanilla SVR until I feel under recovered.
Which is why, after my press day, I returned to what feels normal with 5/3/1- a 3/4 lb patty with cheese and a few eggs. Some sautéed onions crashed the party too.
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Press
95x5
115x5
125x12
95x20
Cable chest press
80 lbs per handle 5x10
Smith machine upright rows
135 5x10
superset them with 5x10 lateral raises with 20s
Machine ab crunch
125 5x15
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SVR II is from Beyond, right?
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SVR is from beyond: SVR II is in Forever.
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Thanks, I’ll have a look.
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I’m sick of my regular straps. They’re thick and a pain to use for deadlifts - I bought a pair of figure 8’s off amazon just now, rated for 1000+ lbs, they should be here wednesday in time for my deadlift workout.
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Did my workout before the figure 8s showed up. No worries
Trap bar Deads
270x5
310x5
340x5+ (14)
270x20
Dips
5x10
Pull-ups
5x10
Single leg press
200 5x10 ea
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Really curious to see how you like the figure 8’s. I want to try a set, just hesitant for some odd reason lol
You read it here, folks, Flap’s going after 1000 pound DL.
I bought some cheap Figure 8s and decided quickly they were absolute crap, definitely not an improvement. And then I bought a better pair that was the correct size, and it immediately changed my mind. I cannot stress how important the sizing is. Smaller is probably better. If they are too big/long (which my first pair definitely were), you will struggle to get them to lock in, which makes them basically useless. Also, some people make the mistake of gripping the straps on the bar…your hands are actually supposed to be inside of where the straps are anchored and on the bar directly.
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Yeah, I watched a couple videos on them after seeing some people grip the straps and others grip inside the straps. Looks like the latter is the way to go.
Thurs was bench
Incline
135x5
155x5
175x5+ (12)
135x20
Did dB skulls and bb curls for my push/pull, and lots of HLRs for abs.
Today’s squat, will record in a bit.
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SSB Squats
150x5
170x5
190x5
150 5x10
DB flat bench
65s 5x10
Close grip pulldowns
12 on the stack 5x10
Leg extensions
70x10
110x10
150x10
190x8
110x20
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Press
95x5
115x5
135x5
95 5x10
Cable chest press
90 per handle 4x10, 70 per handle x10
DB one arm rows
80s 5x10 ea
Finished with lateral Raises and 2 8-round assault bike tabata
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Yesterday
Trap bar Deads
270x5
300x5
330x5
Can’t call this a joker so TL;DR for anyone who didn’t read the FFC3 thread, I wanted to show up some spray-tanned insta-bros and pulled 420x12
270 5x10
Weighted pull-ups +45 5x5, wide grip pull-ups 5x5
Dips
5x10
HLR
5x10
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Bench Day
135x5
165x5
185x5
135 5x10
Lat Pulldowns, 14/20 on the stack for 5x10, DB low incline press for 5x10 with the 70s, and Hanging leg raises for 5x10. Obviously, all my weights are very light at the moment, but I’m just focusing on using the PR sets to show my progress - I get a chance every week to do it, I’d really like to stick to 5/3/1 for a long time at this point and milk it.
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You’re on!
I’m using a different approach (no PR sets) but let’s roll into 2021 on the 5/3/1 gain train.
It really fits my current life situation where training is getting little attention.
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