[quote]sfp wrote:
So, what’s everyone doing on the off days? That will be hard to adjust to.[/quote]
I did a little of this last weekend.
Unfortunately all of the vines in the vineyard got hit by frost last night. It’ll be a light harvest this year. Its a friends 17 acre vineyard in central Texas and I help him out.
Sorry about cluttering up your thread with my ugly mug, but I’m keeping an eye on ya. I’m moving to a different program in July and wondering about your three day. I’m currently doing a six day and it has me right on the hairy edge.
SFP, on the 5/3/1 program, it was written to be 4 workouts per week, sorta like a westside template. I am trying to do it 4 days instead of 3, but we will see how that goes.
I am doing the “boring but big” accessory work, which is to do the main lift for another 5 sets of 10, then 1 other lift, usually an antagonist (pull downs or chins after military). I wanted to keep it simple…
I think the key here is to get the rep max on the last work set. in the book, little jimmy W says “the sets and reps test your current strenght, going over the reps on the last set builds strength” or something like that.
I was losing my grip on rep 4 of the last work set, had to drop the bar and reset for a few seconds and then get the last rep. I should have had at least one more rep, but the lost momentum killed me. As it was, the final set really did knock me over the edge. Thought about stopping on 13, but figured that was unlucky.
DB swings (Wendler says KB swings, but my gym doesn’t have 'em, so what’s a guy to do?)
25x20, 35x20x2 (actual weight is double; I’m not quite that wimpy)
This is the first time I’ve ever done these. They absolutely destroyed me. I’ll know more tomorrow on how they are for strength, but I know right now they’re wonderful for cardio!
Situps (on the decline; got to make them a bit challenging)
3x25x3
It’s been a long time since I walked out of the gym with my legs so completely shot.
[quote]Bagger wrote:
I did a little of this last weekend.
Unfortunately all of the vines in the vineyard got hit by frost last night. It’ll be a light harvest this year. Its a friends 17 acre vineyard in central Texas and I help him out.
Sorry about cluttering up your thread with my ugly mug, but I’m keeping an eye on ya. I’m moving to a different program in July and wondering about your three day. I’m currently doing a six day and it has me right on the hairy edge.[/quote]
I’m jealous. That looks like fun.
The 3/week is hard to get used to, since I am used to 5-6 as well. I’ll keep you posted!
Dumbbell rows 70x10,120x10,175x35
Chins 45x10,10,10,10
Plate front raises 45x20,100x20
Band pull aparts pink band x 30,30
Oh wait, that was Kroc’s from yesterday. Today I did this:
Bench press: bar x 15, 135x5, 155x5 (wu, with pushups), 175x5, 185x5, 195x7, 155x13
DB bench press/Chins superset
DB bench: 60x10, 60x12, 60x9 (tris were dead on that last set)
Chins: BW x 13, BW x 12, BWx 10
I also did 7-8 minutes of stair climbing, and was completely pooped at the end. Funny, though, I don’t feel nearly as wiped out after going all out on upper body like I do with lower. I still have DOMS from Wednesday’s DLing, but I don’t expect to feel sore in upper body at all tomorrow. Not working hard enough?
Dumbbell rows 70x10,120x10,175x35
Chins 45x10,10,10,10
Plate front raises 45x20,100x20
Band pull aparts pink band x 30,30
Oh wait, that was Kroc’s from yesterday. Today I did this:
Bench press: bar x 15, 135x5, 155x5 (wu, with pushups), 175x5, 185x5, 195x7, 155x13
DB bench press/Chins superset
DB bench: 60x10, 60x12, 60x9 (tris were dead on that last set)
Chins: BW x 13, BW x 12, BWx 10
I also did 7-8 minutes of stair climbing, and was completely pooped at the end. Funny, though, I don’t feel nearly as wiped out after going all out on upper body like I do with lower. I still have DOMS from Wednesday’s DLing, but I don’t expect to feel sore in upper body at all tomorrow. Not working hard enough?[/quote]
If you can do a 100 lb plate raises for 20 without swinging then I would say you’re being really conservative on your bench poundages, unless it’s the triceps that are limiting you.
[quote]63Galaxie wrote:
Do you know him? How much juice is he taking! Animal.[/quote]
Sure I know him! In fact, out of the 176,238 friends that have watched his videos, I’m sure he likes me best. As for juice, that I don’t know. Awfully strong guy, though.
OK guys, I’ll swear off cutting and pasting other guys’ logs.
I widened my stance slightly and also pointed my toes out just a little bit more. I was hoping to get another rep or two on the 255 set, but it wasn’t going to happen. And, after the 185x13, I was completely spent.
OH Lunges: 95x6 (per side), 105x6x2
Ab roller: 15x3
First time I’ve ever done ab rollers (with a BB, since I don’t have the wheel thingie), and they certainly do work the abs. I didn’t expect them to work the delts so much, though. If I completel such at military on Wednesday, this will be my excuse.
First time I’ve ever done ab rollers (with a BB, since I don’t have the wheel thingie), and they certainly do work the abs. I didn’t expect them to work the delts so much, though. If I completel such at military on Wednesday, this will be my excuse.[/quote]
I’ve been considering those ab-rollers using a barbell. What size weights did you use for the wheels and does it make a difference?
