[quote]The Gunshow wrote:
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[/quote]
Thanks man. Ya any questions you have about the program or parts of it, feel free to ask. Stay strong.
[quote]ebomb5522 wrote:
The Gunshow wrote:
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
Thanks man. Ya any questions you have about the program or parts of it, feel free to ask. Stay strong. [/quote]
Thanks ebomb, I may hold you to that.
lol dun dun dun
Hahaha.
10.6.09
Deadlift (Deload)
135 x 5
210 x 5
265 x 5
315 x 5
Rack Pulls (From Knee)
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
405 x 3
495 x 3
585 x 3
675 x 3 ***** PR
45 Degrees Back Raises
30 total reps w/ purple band + 1 plate
20 total reps 2/ purple band
Cobra Lat-Pulldown
8 x 10 LR
11 x 8 LR
13 x 6 LR
15 x 5 LR
Awesome day. Worked a lot on my Deadlift form with the lighter weights. Didnâ??t intend on going so heavy with the Rack Pulls, but Iâ??m glad I did. The 675 x 3 felt awesome. In fact, I probably would have tried for 700 x 3, but I was unable to put any more plates on the bar at school because the plates are so damn wide. It really sucks. Great day.
10.7.09
Complex
Barbell Bentover Row x 5
Hang Clean x 5
Front Squat/Push-Press x 5
Back Squat x 5
Good Morning x 5
1 set at each weight, 30 seconds rest between
95, 115, 135
Core Circuit x 3
Praying Mantis â?? x 12
Decline Russian Twist â?? 25 lb x 8 LR
Ganges Cyclone â?? 25 lb x 8 LR
Swiss-Ball Crunch â?? 30/35 x 12
Partial Dragon-Flag â?? x 12
Dumbbell OH Side-Bend/Swiss Ball Step-Off/Dumbbell OH Side-Bend
35 x 5 LR/20/35 x 5 LR
Good core/conditioning day. Tomorrowâ??s upper body part 2.
10.8.09
Top Half Pin Press
Ramped to 225 x 2
Power Shrugs
2 work sets at 385 x 5 and 405 x 5
Bottoms Up Triceps Extension/dumbbell Front Raise
Worked up to 135 x 3/60 x 5 LR
PM:
Barbell Curls
115 x 3 x 10
Dumbbell Double Curls
55 x 2 x 10
Floor Press
95 x 3 x 5
135 x 3
185 x 1
225 x 1
275 x 1
Worked the floor press during this one initially to just loosen up and get used to the movement again. I wanted to workup to a weight that felt easy. 275 x 1 went up really quickly. I feel that I havenâ??t lost anything and will be back on track with horizotal pressing next week.
E-bombbb how much bodyweight have you gained? Also where do you get your awesome conditioning workouts from you just make them up or what? Your a soldier man keep it up!
e-bomb…have you front squatted before…just wondering if you think instead of doing the back squats…that the front squats is also helping to raise your deadlift on this program as well?
Thanks!
[quote]LilDaDDyDreW wrote:
E-bombbb how much bodyweight have you gained? Also where do you get your awesome conditioning workouts from you just make them up or what? Your a soldier man keep it up![/quote]
In the past month, I have gained about 5-6 solid pounds while actually losing a little bodyfat. My weight now is 210 consistently where is was 204 before. My conditioning workouts are either complexes, tabata, deck of cards, or little circuits that I try to make up myself.
[quote]rasturai wrote:
e-bomb…have you front squatted before…just wondering if you think instead of doing the back squats…that the front squats is also helping to raise your deadlift on this program as well?
Thanks![/quote]
I had never really done the front squat seriously and wanted to try it out this time. The result was a massive increase in strength in it over a very short period of time. I believe when I go back to back squats, it will be a ton stronger. I think that it may have helped my Deadlift a bit, but cannot be totally certain.
10.9.09
Front Squat
BAR x 3
95 x 3
135 x 5
155 x 5
185 x 5
Zercher Bottoms-Up Pick-Up (Knees Touching Legs)
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
Dumbbell 1-Legged RDL (DB in opp hand)
40 x 5 LR
50 x 5 LR
60 x 5 LR
70 x 5 LR
75 x 5 LR
Standing Calf Raise (2 sec at bottom)/Barbell Jumps
200 x 8/30
200 x 8/30
200 x 8/20
180 x 8/30
180 x 8/30
Great overall day. Was a nice relief from pushing my ass on leg day. The zercher bottoms up pick ups were a change up and I really like them. 315 x 3 was not very hard. I used today as a â??gauge dayâ?? to see where I will be able to go up to next week. Overall good day, and will be doing some conditioning tomorrow.
once again lookin good so far e-bomb.
I’ll DEFINATELY be starting 5/3/1 then after 12 weeks.
Just wanted to know how you are keeping up with conditioning and training hard.
I’m going to be doing private only sessions muay thai 3x a week, and then boxing 2x a week.
That puts me at 5x a week fighting, and then I’d probably only do 3 days of lifting per week…but maybe 4…
Sorry not sure but how many days per week are you lifting? and you are doing 2 conditioning workouts a week?
I know it doesn’t matter much…but damn I want my deadlift to increase lol.
Hows your pec coming along?
I tried benching to the neck just to bring up my chest…fuck kinda hurt my left shoulder from it…sucks, but just gonna let it heal up and bench Monday. DEFINAETLY not doing those again lol
[quote]rasturai wrote:
once again lookin good so far e-bomb.
I’ll DEFINATELY be starting 5/3/1 then after 12 weeks.
Just wanted to know how you are keeping up with conditioning and training hard.
I’m going to be doing private only sessions muay thai 3x a week, and then boxing 2x a week.
That puts me at 5x a week fighting, and then I’d probably only do 3 days of lifting per week…but maybe 4…
Sorry not sure but how many days per week are you lifting? and you are doing 2 conditioning workouts a week?
I know it doesn’t matter much…but damn I want my deadlift to increase lol.
Hows your pec coming along?
I tried benching to the neck just to bring up my chest…fuck kinda hurt my left shoulder from it…sucks, but just gonna let it heal up and bench Monday. DEFINAETLY not doing those again lol
[/quote]
Right now I have 4 workouts a week and 2 conditioning workouts with abdominal training put into the conditioning. Today I’m doing a conditioning/core workout. You can see what it looks like. That sounds like you’ll be doing a lot, might want to keep it to just 3 days a week and let conditioning get taken care of by boxing and muay thai.
My pec is actually feeling really good. I am going to be incorporating floor press next week into 5/3/1 instead of bench press. We will see how that goes. I’m glad you are going to try out 5/3/1. It really is an awesome template.
10.10.09
Sled Pull Sprints (backpedal and front run)
90 lb x 40 yards
Kettlebell Swing
16 KG x 10
x 10 continuous (10 minutes)
Shovel Lift
35 lb x 8 LR
45 x 6 LR
75 x 6 LR
85 x 6 LR
Kettlebell Snatch
3 x 2 (32 KG)
Good conditioning/core day. Am home for the weekend and will take full advantage of the sled and kettlebells that I have.
10.12.09: 5/3/1 Cycle 2, Week 1.
Push-Press (5/3/1)
BAR x 5
95 x 5
135 x 5
155 x 3
175 x 1
195 x 5
210 x 5
220 x 7 *** (PR)
Neutral Grip Dumbbell Overhead Press From Cold Stop
40 x 5
50 x 5
65 x 5
80 x 5
40 x 7 + 7 + 7 (low twitch rep, high twitch rep, full rep)
Standing Dumbbell Lateral Raise/Rope Pushdown
40 x 5/60 x 8
45 x 5/70 x 6
50 x 5/70 x 6
Chin-Ups (Full lockout)
40 x 5
50 x 5
65 x 5
80 x 5
50 x 12
Walking E-Z Bar Curls
70 x 60 feet, 15 second rest x 60 feet
70 x 80 feet, 15 seconds rest x 80 feet
Today was an awesome first day to cycle to of 5/3/1. The 220 x 7 was amazing and I didnâ??t even need to strain that much. The chin-up 80 x 5 with a full stop at the bottom was also a PR and that felt awesome. Tomorrows deadlift day. Look for something different.
I saw in your log that you do complexes. I know there for fat loss and conditioning, but would you say it’s good enough conditioning for athletes? Or is it just for regular people who want to be in general good shape?
Well I do them for both athletic purposes and for conditioning. I’m not too worried about fat loss, even though I may call them that. I think that they work great for athletes and making one more athletic.
10.13.09
Deadlift (5/3/1, cycle 2, week 1)
225 x 5
275 x 3
335 x 1
365 x 5
420 x 5
475 x 8 (PR ***)
1-Arm Barbell Corner Rows
35 x 5 LR
70 x 5 LR
105 x 5 LR
120 x 10 LR
Forward Sled Drags (60-70 yards) (45 lb plates) (30-60 seconds rest)
3 plates x 70 yards
4 plates x 70 yards
5 plates x 70 yards
8 plates x 70 yards
9 plates x 70 yards
9 plates x 80 yards
Circuit
Waiters Bows x 10 (45 lb)
Mixed Sledgehammer Swings (10 lb sledge) x 10
3 continuous circuits
Awesome workout today. Really hit it hard. The 475 x 8 was a really good and tough set. Utilized the sled drags as a lower body workout since I had them available. The 9 45â??s was really easy to drag.
10.14.09
Deck Of Cards (2 person)
Burpees/Bodyweight Squats
Core Circuit
Decline Russian Twist (35 lb) x 5 LR
Saxon Side-Bends (12.5 lb) x 6 LR
Straight-Legged Situp (75 lb) x 10
Partial Dragon-Flags x 12
4 sets in 10 minutes
Today was a great conditioning/core day. Heart was racing the entire time and the whole workout took maybe 25 min.