[quote]skidmark wrote:
63Galaxie wrote:
sfp wrote:
What does that tell you about my squatting?
Yeah, it tells me your a strong guy.
Gotta second that.[/quote]
Shhhucks, man. I’m getting all blushful.
[quote]sfp wrote:
What does that tell you about my squatting?
That tells me you have a 405 in you right now or a couple of months if you prepare for it correctly.
Do you do partials ? I would
Do you do heavy walkouts ? (to get used to the weight)
Are you lifting in gear (suit) or wraps/belt ? That is alot of volume on your hips/lower back and will get fried/hurt if you do not deload properly .
Keep your DE days DE and ME days ME.
Have you seen the 5/3/1 methodology it works great for us “unassisted” older lifters who are still going after big numbers on our lifts.
Hey I quoted myself^^^
So are you ever going to change the name of this thread? Something like, ‘kick ass workouts’, or something to that effect. The current name doesn’t match the contents.
[quote]ecogenx wrote:
So are you ever going to change the name of this thread? Something like, ‘kick ass workouts’, or something to that effect. The current name doesn’t match the contents.[/quote]
Sure it does. All that power and strength and no WR. I’d be embarrassed to;)
On a sidebar, awesome workouts. Nice work on the bonus points, better than gold!
[quote]FISCHER613 wrote:
That tells me you have a 405 in you right now or a couple of months if you prepare for it correctly.
Do you do partials ? I would
Do you do heavy walkouts ? (to get used to the weight)
Are you lifting in gear (suit) or wraps/belt ? That is alot of volume on your hips/lower back and will get fried/hurt if you do not deload properly .
Keep your DE days DE and ME days ME.
Have you seen the 5/3/1 methodology it works great for us “unassisted” older lifters who are still going after big numbers on our lifts.
[/quote]
Coming from you, Fischer, that’s a big compliment. Thanks.
As for partials, I do Andersons every once in a while. Any recommendations? I also do walkouts every other time or so. I don’t use any gear (not referring to medicinals, of course) right now, but will soon get a belt, if not wraps.
Good advice on the DE/ME. I just have to be more disciplined. Meat wrote about that a day or two ago, and it described me really well.
As for 5/3/1, with everyone trying it out, I may have to get out the credit card for Wendler. I haven’t seen anyone not recommend it.
I’ve just started 5/3/1 myself.
It looks to me like all the real progress comes from doing the accessory lifts, with the main lift being a neural integrator + strength development.
I like the rep-out at the last work set of each of the microcycles. A real confidence builder, especially if you take Jim Wendler’s recommendation of setting your 1RM (off of which all your lift percentages are based) at 90% of your real 1RM.
It’s a program that will “fill in” your strength holes by all appearances.
But you’ve customized that as well, right? I’m curious as to how.
Edit: I believe it’s only 3 days a week of lifting right? But you’ve customized it to 4? How about “off days?”
[quote]streamline wrote:
ecogenx wrote:
So are you ever going to change the name of this thread? Something like, ‘kick ass workouts’, or something to that effect. The current name doesn’t match the contents.
Sure it does. All that power and strength and no PR. I’d be embarrassed to;)
On a sidebar, awesome workouts. Nice work on the bonus points, better than gold![/quote]
Fixed it for you. Thanks. Wife was very happy, particularly since I’m typically not a super thoughtful guy.
[quote]ecogenx wrote:
So are you ever going to change the name of this thread? Something like, ‘kick ass workouts’, or something to that effect. The current name doesn’t match the contents.[/quote]
No way, not until I catch you. Wait, that’s not going to happen. OK, I’ll change it when I get a 405 squat.
[quote]sfp wrote:
But you’ve customized that as well, right? I’m curious as to how.[/quote]
No I haven’t. I’m doing the main lifts, Bench squat, dead and military press using accessory work chosen from those listed in JW’s Triumvirate in the Training 3 Days a Week book.
I started in the middle doing 3’s of the 5/3/1 cycle and I’m doing board presses this mesocycle, because that’s what I was doing before I started, but I’ll be going back to full bench next mesocycle to see what happens.
Started out with 5/3/1 today (four lift version), pretty much copying Wendler’s routing starting page 55).
Military: 45x15, 95x6, 95x2 (WU), 105x5, 115x5, 125x5
Dips and DB rows (supersetted)
Dips: BWx16x2, BWx13
DB rows: 90x16, 100x16, 100x13
In and out in less than 30 minutes. I’m giving this a try for at least a month. As I’ve noted before, I have weak shoulders, and I chose this particular routine because it throws the military press in there. Mine certainly needs work.
On the other hand, I’m curious to see how fewer exercises/lesser volume will work. I haven’t made gains in the past with whenever I’ve tried to lighten the volume (of course, one could demonstrably argue I haven’t made gains with volume), but this looks to be a pretty well thought out routine. Today certainly wiped me out, though part of that was the speed at which I ran through everything.
So, what’s everyone doing on the off days? That will be hard to adjust to.
Two boys in college,two teenagers at home,an 8 and 4 year old.That takes care of what I do with my days off! I just rest and gear up for my next training day.Have a good one.
[quote]sfp wrote:
Started out with 5/3/1 today (four lift version), pretty much copying Wendler’s routing starting page 55).
Military: 45x15, 95x6, 95x2 (WU), 105x5, 115x5, 125x5
Dips and DB rows (supersetted)
Dips: BWx16x2, BWx13
DB rows: 90x16, 100x16, 100x13
In and out in less than 30 minutes. I’m giving this a try for at least a month. As I’ve noted before, I have weak shoulders, and I chose this particular routine because it throws the military press in there. Mine certainly needs work.
On the other hand, I’m curious to see how fewer exercises/lesser volume will work. I haven’t made gains in the past with whenever I’ve tried to lighten the volume (of course, one could demonstrably argue I haven’t made gains with volume), but this looks to be a pretty well thought out routine. Today certainly wiped me out, though part of that was the speed at which I ran through everything.
So, what’s everyone doing on the off days? That will be hard to adjust to.[/quote]
My opinion is that this is a great program. That last work set rep-out is going to make for some real strength and size development (in normal people anyway). 75-85% of max is the sweet spot for growth size development and this program spends all it’s time there, if you set your working max at 90% of your real max. The assistance work is what knackers me.
I don’t do anything yet on the off days since the volume is already high enough. I might start walking as a regular thing after a few weeks.
sfp remember on the last set of the work sets of the day go all out - I mean all out.
Also set your max 10% lower than true max.
If you have weak shoulders do the the volume after the work sets . (5 sets of 10 between 50-60% of adjusted 1rm) then do opposite movement of presses -ala pulldowns.
get a belt- Inzer. That alone will help stabilize your abdominal pressure allowing the weight to transfer to your legs not trying to burst out of your thorax region.
and besides the feeling of security of the belt alone adds weight to your sqauts.
Awesome advice, Fischer, thanks.
I was under the assumption (and we know what that does) that you had a belt. For sure when you order it get some raps.
Not yet. Just about to pull the trigger.
sfp
Starting to push some solid numbers man. Good work.
I think 5/3/1, from what I’ve read, will put some solid mass on you and get your numbers up.
Doing good man, nothing to be embarrassed about at all.
Thanks, Free. Tomorrow’s DL day, and I CAN’T WAIT to get in there. 3x/week is hard to get used to.