[quote]Asoss wrote:
Yeah I know it looks like a lot of volume but I’ve been doing Rippetoes and some full body programs for a while now. I thought a little change of pace might do me some good. My goal is to become as strong as possible, the little extra volume works as cardio because I’ve been supersetting most of my accessory stuff and reducing rest periods. I am in and out of the gym in an hour.
I’ll be following your log and taking in as much information as possible. Best of luck with your training.[/quote]
Tabata Front Squats
95 lb, 4:00 Minutes, 20 seconds on/10 seconds off
Core Circuit 1:
Alligator Walks (1 45 lb plate) x 20 yards
Pallof Press (weight plate 6) x 8 LR
X 2 continuous
Core Circuit 2:
Alligator Walks (2 45 lb plates, 1 foot/plate) x 8-10 yards
Swiss Ball Leg Step-Off x 15 LR
X 2 Continuous
Core Circuit 3:
1-Arm Dumbbell Farmers Walk (100 lb x 25 yards LR)
Pallof Isometric: (weight plate 6 x 15 seconds LR)
X 2 Continuous
Pretty awesome conditioning and core day. Really liked the tabataâ??s. They were a pretty good workout, but I think Iâ??ll try progressing up in sets of 20 seconds. Next week Iâ??ll go for 9, then 10, and so on. Big maybe lol. The core exercises were awesome. The alligator walks are a favorite from the summer that I brought back. I actually just posted about them in the forum about core exercises. They are a killer. Great, quick, and efficient workout.
Had a question about what I eat, so I thought Iâ??d post one day from my log.
9.30.09
Pulse 1
Meal 1: 75 grams carbs, 45 grams protein + 2 Omega-3â??s + 2000 IU Vitamin D + 2 Curcumin 500
Pulse 2
Meal 2: 60 grams carbs, 45 grams protein
Workout:
2 HOT-ROX
3 Hyper Gain
4 scoops Xtend
Post:
2 scoops Surge Recovery
Snack: 48 grams whey Isolate
Pulse 3
Meal 3: 65 grams carbs, 40 grams protein
Snack: 48 grams whey Isolate
Meal 4: 15 grams carbs, 20 grams fat, 45 grams protein + 2 Omega-3â??s, + 2000 IU Vitamin D (hasn’t been consumed yet, but is pretty much identical every night)
I only list macronutrients because I see them as more important than calories. All of my carbs come from either Rice, Whole Wheat Pasta, or Oatmeal. My protein comes from either chicken, shrimp, or whey protein powder. The fat today is natural peanut butter. This is an example of a â??Low(er)â?? carb day for me since all I did was conditioning + abdominals. On my days where I have complete rest, my carb intake is usually between 90-150 grams. I will post an example of what heavy training days look like tomorrow or Friday.
Top-Half Seated Overhead Press
BAR x 3
95 x 3
115 x 3
135 x 3
155 x 3
185 x 3
205 x 3
215 x 3
225 x 3 *** (PR)
Power Shrugs
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5, 5 (work sets)
Lateral Raise Machine
90 x 8
130 x 5
150 x 5, 5
Triceps Barbell Bottoms-Up Extension/E-Z Bar Curl
135 x 5/115 x 5
135 x 5/120 x 5
135 x 5/120 x 5
120 x 5, 5
Bodyweight Update: 211 lb, visible, pretty deep abs.
Great upper body day. I am doing 5/3/1, but am unable to bench press due to a slight pectoral strain. It is getting much better however and I hope to be able to incorporate some sort of horizontal press into my next cycle.
The top half press was awesome. I hit a 15 pound PR and I believe that the ramping helped. Overall, great day. Front Squats tomorrow, look for a huge PR.
Just a quick question…do you use a specific ramping system? Kind of like what Thibs wrote about in his latest article? When do you work in your 5/3/1 sets and do you continue to ramp weights even when you’re done doing the given percentages?
[quote]Asoss wrote:
Just a quick question…do you use a specific ramping system? Kind of like what Thibs wrote about in his latest article? When do you work in your 5/3/1 sets and do you continue to ramp weights even when you’re done doing the given percentages?[/quote]
The only day I use ramping is on Thursday which used to be bench press, but I am unable to to that and instead do a modified upper body day. I ramp on the top half seated overhead press just because that is the way for me that yields the best results. For my 5/3/1, I do everything except bench press right now because of a slight pectoral strain. I use the bench day therefore as a second upper body day. For every other day (push-press, deadlift, front squatI I just do the weights that I list in my log or the ones laid out in 5/3/1.
So essentially, I do 5/3/1 minus the bench press day and plus a misc upper body day with a focus on lockout strength.
Front Squats (5/3/1)
BAR x 3
95 x 3
135 x 5
175 x 3
210 x 1
225 x 5
255 x 3
285 x 7 *** PR
Bottoms-Up Back Squat (Pins Set Up 1 Inch Below Parallel)
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
350 x 3
375 x 3
405 x 1
Standing Calf Raise Machine/Barbell Knee-Locked Jumps
180 x 8 (2 second pause at bottom)/30
180 x 8/30
180 x 8/30
180 x 8/30
180 x 8/30
Today was an awesome leg day. The 285 x 7 on the front squat was a huge PR from the last time I put 285 on the bar when I only did 2-3 reps. However, I felt that I had 1 MAYBE 2 more reps in me, but the bar began to slip on rep 4 and I had to catch it and readjust. This kinda threw me out of my groove, but I was still able to bang out 3 more. The bottoms-up squats were 1 pin lower than last time, which at my school translates to about 4 inches lower. This fell somewhere at or just a little below parallel and these felt great. Definitely like the starting from a dead stop with squats because I feel that it tests my true strength out of the hole.
Great day overall and great first 5/3/1 cycle. Deload week is next week and I will reassess how much I will increase each percentage. It seems that I will increase each by somewhere between 3-7.5 %.
Iâ??ll post a sample diet today because it is a â??high(er)â?? carb day.
Core Circuit:
Praying Mantis â?? x 12
Decline Russian Twist â?? 20 lb x 8 LR
Ganges Cyclone â?? 20 lb x 8 LR
Swiss-Ball Crunch â?? 30/35 x 12
Partial Dragon-Flag â?? x 12
45-60 seconds rest, 7 total sets.
Weighted Chin-Ups
BW x 10
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5 (**)
Incline Reverse Hammer Curls/Cable Curl-In
30 x 12/6 x 8
35 x 12/7 x 8
Tried out a new core circuit from CTâ??s Abs for Babehounds 1 article. It was an awesome circuit and I plan on incorporating it every week. I wanted to do a little bicep work today and from now on I want to increase the frequency I hit them just to experiment a little bit. The weighted chins felt amazing. Great core/bicep day.
yeah it looks pretty interesting. I mean I got my own thing goin on right now for program but would really like to give that a try sometime.
We’re almost at the same level…with your deadlift dwarfing mine though.
Squat is 405x15 for me…not sure of the max but it’s over 500…not sure what bench is right now…but want to get it back up to 400…and deadlift is around 500.
Couple that with fight training it’s enough work lol.
But I lift 4x a week…just a question how come your reps are so high when you ramp up…I thought the cycles went somethin like all 5 reps for a wave?
haha sorry im writing on your log so much i think i’ll bite the bullet and buy the book I heard of it before, never thought much of it… but it really does seem interesting…of course I won’t change programs right away cause I got my program lined up I made lol andd it wouldn’t be wise to get out of a 12 week set-up.
Still thinking though…seems like many people don’t gain a lot of upperbody strength. I wonder if you could do 5/3/1 for the lower body and somethin else for upper body. Like a hybrid. What are your thoughts?
For your first question on why the reps are so high, It is because I used a max that was less than my actual max for my percentages. So when it calls for 5 reps, it really means 5 should be the target, but more is accepted and expected early on in the 5/3/1 cycle because you aren’t using a weight that should be your actual 5 rep max.
My thoughts on the upper body in 5/3/1 is that you can still gain a good amount of strength if you do the right accessory exercises. I also do an extra day for upper body usually on Saturday where I will hit just a few exercises to get that extra work in. I think this has also helped a great deal in improving upper body strength.
Thanks man. Ah yes I bought the program and looked over everything makes much more sense to me now. Didn’t realize it was only 20 bucks!
I think when I give this a go I’ll definaetly be adding an extra upperbody session like you said just to get some extra work in that I know I need.
Thanks about the squat! I’ll give you some of my squat for your deadlift lol. For real I always trained my squat, never trained my deadlift…well I’m paying for it now but I’m sure it will come along. Finally got a good technique I’m comfortable with nailed down…we’ll see how it goes!
I’ll keep a watch on your log…looks very interesting. Hopefully gonna gain some weight and be up to 210 by the end of 12 weeks on my program…then might give this a try!
I really think this program would help me with my deadlift cause I do see it helping so many people and well I’m still queezy about setting up a deadlift program. Anyways though…keep this updated man! Stay Strong.
[quote]rasturai wrote:
Thanks man. Ah yes I bought the program and looked over everything makes much more sense to me now. Didn’t realize it was only 20 bucks!
I think when I give this a go I’ll definaetly be adding an extra upperbody session like you said just to get some extra work in that I know I need.
Thanks about the squat! I’ll give you some of my squat for your deadlift lol. For real I always trained my squat, never trained my deadlift…well I’m paying for it now but I’m sure it will come along. Finally got a good technique I’m comfortable with nailed down…we’ll see how it goes!
I’ll keep a watch on your log…looks very interesting. Hopefully gonna gain some weight and be up to 210 by the end of 12 weeks on my program…then might give this a try!
I really think this program would help me with my deadlift cause I do see it helping so many people and well I’m still queezy about setting up a deadlift program. Anyways though…keep this updated man! Stay Strong.[/quote]
Haha, ya, I’ll take a little of your squat. Good luck with the deadlift and the weight gain man.
Neutral Grip Dumbbell Seated Overhead Press (From Dead-Stop)
40 x 5
50 x 5
65 x 5
75 x 5
80 x 4
Standing Lateral Dumbbell Raise/Purple Band Push-Down/Push-ups
35 x 5/25/20
40 x 5/25/20
45 x 5/25/20
45 x 5/25
Mechanical Drop-Set/Chins
Dumbbell Reverse Curl (35 lb) x 8
Dumbbell Curl (Both) x 20
Dumbbell Hammer Curl x 12
Chins x 20 BW
Great first deload day. Didnâ??t kill any of the exercises, but worked very hard on all of them if that makes any sense. I was using heavy weights with the best form possible. That will be the theme for accessory work this week.
I’ve enjoyed catching up on your log, I’m doing some research on a couple of the guys doing the 5/3/1 programme as looking to begin the programme in November. Strong lifting