Good looking number and bench. I’m starting to miss 5/3/1, But two more months and I will be back on it.
[quote]LittleStrick wrote:
Cycle 1 / Week 2 / Day 1 - Bench (Chest and back)
Well, as pleased as I was with Thursday’s PR, I think this one is even sweeter. That being said, repping out on the money set and following it with another set, at same weight, for the prescribed reps, is blasting me. The rest of the workout is suffering because of it. Hopefully my body will adjust and it won’t become necessary to drop the extra set.
Also, my freakin’ legs are still sore. They need to pull themselves together before Tuesday. Or I might have to ground them.
Dislocatesx10x2
Windmillsx10x2
Static Stretching
Foam Rolling
Bench
barx10x2
135x5
185x5
working sets
235x3
265x3
300x9 - PR +5 Reps
300x3 - extra set at prescribed reps
Supersets - Lat Pulls and Bench
Lat Pulls
160x10
210x10
220x9 - PR +1 Rep
230x6 - PR +1 Rep
210x10
Bench
225x10x3
Seated Rows
210x10
255x10x2 - PR +5#
160x15
Face Pulls
100x12x2
So far my version of 5/3/1 is feeling good. Of course, I am not that far into it. Hopefully it keeps going…
Oh yeah, the 300x9 keeps my estimated 1RM at 389. Now it’s just teasing, or taunting, me.[/quote]
Nice work…I can only hope for 300x9…
[quote]LittleStrick wrote:
Cycle 1 / Week 2 / Day 1 - Bench (Chest and back)
Well, as pleased as I was with Thursday’s PR, I think this one is even sweeter. That being said, repping out on the money set and following it with another set, at same weight, for the prescribed reps, is blasting me. The rest of the workout is suffering because of it. Hopefully my body will adjust and it won’t become necessary to drop the extra set.
Also, my freakin’ legs are still sore. They need to pull themselves together before Tuesday. Or I might have to ground them.
Dislocatesx10x2
Windmillsx10x2
Static Stretching
Foam Rolling
Bench
barx10x2
135x5
185x5
working sets
235x3
265x3
300x9 - PR +5 Reps
300x3 - extra set at prescribed reps
Supersets - Lat Pulls and Bench
Lat Pulls
160x10
210x10
220x9 - PR +1 Rep
230x6 - PR +1 Rep
210x10
Bench
225x10x3
Seated Rows
210x10
255x10x2 - PR +5#
160x15
Face Pulls
100x12x2
So far my version of 5/3/1 is feeling good. Of course, I am not that far into it. Hopefully it keeps going…
Oh yeah, the 300x9 keeps my estimated 1RM at 389. Now it’s just teasing, or taunting, me.[/quote]
I don’t really know how 5/3/1 works but how did you tailor it for yourself? I’ve taken programs and done the same and they’ve been pretty effective.
The reps don’t lie. You will hit 405 before summer’s over.
[quote]LittleStrick wrote:
[quote]ouroboro_s wrote:
Those are some really good lifts. I liked reading your year in review. I did something similar when I’d been posting hear for a year. When we have a crappy day in the gym, it helps to do a mental review of how far we’ve come to put things into perspective. My personal bar has risen substantially in the past year and a half. [/quote]
Thanks ouroboro. I am pleased with the progress, but, as any of us would say of ourselves, it isn’t nearly good enough.
I wish everyone on here would do periodic reviews. I like seeing other folks progress. It gives me a chance to feel good for them and continually reminds me that I have many years of progress still in front of me.
And to think, when I joined this site, I wondered if my days of gaining were over. Was I ever wrong![/quote]
It’s funny but my guy and I were talking today on our extended bike ride about changing expectations. We were reviewing what will be my likely attempts for my next meet. Last year at this time, I was dreaming of a 335 deadlift. This coming meet I will probably be opening deads with a number not much less than that. I’ve just been fortunate that the bar hasn’t gone down yet for me like it has for a lot of people dealing with injuries and having to fight their way back up.
Thanks all.
un42 - When you start back with 5/3/1, you can quit hiding from mj…like I was. Easier to make gain without the constant stres of being killed and eaten.
RL - I don’t think 300x9 is that far off for you. The high rep set you do, at the END of your workouts, show that you have a lot more in the tank. I really think you are going to surprise yourself.
Jack - Man, oh man, do I want to believe that. But 300 felt heavy. I just didn’t fatigue that quickly. And, unfortunately, the 1st rep is always the hardest. Then I find my rhythm. Since it is the only rep in a max attempt, though, I am going to have to figure out how to make the 1st rep feel like the 2nd.
[quote]ouroboro_s wrote:
I don’t really know how 5/3/1 works but how did you tailor it for yourself? I’ve taken programs and done the same and they’ve been pretty effective.
[/quote]
Well, the base plan is a 5s week (set1 = 65% of training max (Training max is 90% of actual max), set 2 = 75% and 3rd = 85%), a 3s week (70%, 80%, 90%), a 5-3-1 week (75%, 85%, 95% and then a deload. On the 3rd set, you are supposed to rep it out, though you can just do the prescribed reps.
For assistance, you can follow it with 5x10 of the same exercise, or do an antagonistic exercise (think bench and pull-ups) for 5x10. You can also just throw in 2 or 3 exercises into mix, after the ME. These are directly related to the ME and antagonistic exercises.
My modification is really simple… I rep out on the 3rd set, but have added a 4th set where I use the same weight as the 3rd, but just do the prescribed reps. Kind of like a finisher for the ME.
From there, I have kind of taken a typical split, so that I work back with chest (bench), legs are all alone (squats and pulls) and on shoulder day I do direct bicep and tricep work. This usually leads to more exercises than a traditional 5/3/1. Also, the direct bicep work seems to help keep the pain I get on the outside of my upper arms at bay. And the back work is helping with the pain I get in my front delt/pec tie-in area.
I just can’t make myself follow a set pattern. Always have to monkey with it 
You just have to change things around don’t you?
Whatever you do it works for you.
Remember if you stray to far from 5/3/1 we have to kill you.
[quote]JoeGood wrote:
You just have to change things around don’t you?
Whatever you do it works for you.
Remember if you stray to far from 5/3/1 we have to kill you.[/quote]
We are pretty good at keeping it just in sight!!!
[quote]ruglayer09052000 wrote:
[quote]JoeGood wrote:
You just have to change things around don’t you?
Whatever you do it works for you.
Remember if you stray to far from 5/3/1 we have to kill you.[/quote]
We are pretty good at keeping it just in sight!!![/quote]
Amen! The core of it is in place…still doing the 5/3/1. I just choose to do the rep out method AND the prescribed reps method.
The other stuff is mainly to keep balance and, hopefully, add a little size.
Because I don’t think my current frame could handle a 405# bench press
Strick- Great pressing, man…a plus 5 PR is ridiculous…ridiculouly awesome!Or as my son would say 'that’s DIESEL!
[quote]OldGoat wrote:
Strick- Great pressing, man…a plus 5 PR is ridiculous…ridiculouly awesome!Or as my son would say 'that’s DIESEL![/quote]
Thanks, OG. It’s funny. This time last year, I couldn’t bench 300# once. The body is an amazing thing…
Now my little microprocessor of a brain is trying to figure out next week. I lost 2 reps going from 285 to 300 (15#). Next week is 315#. So, in theory, 7 is doable…4 would be a PR… 5 was what I was hoping to get when I started back, last week…but 8 is the magic number for me. All that to say that I would like to, at least, get 5.
But if I could magically squeeze 8 out of it…that would be “diesel” in my little corner of creation.
NICE!
Wow LS, that’s something to celebrate and its got to feel really good when those reps keep coming.
Definitely Diesel.
[quote]LittleStrick wrote:
[quote]ruglayer09052000 wrote:
[quote]JoeGood wrote:
You just have to change things around don’t you?
Whatever you do it works for you.
Remember if you stray to far from 5/3/1 we have to kill you.[/quote]
We are pretty good at keeping it just in sight!!![/quote]
Amen! The core of it is in place…still doing the 5/3/1. I just choose to do the rep out method AND the prescribed reps method.
The other stuff is mainly to keep balance and, hopefully, add a little size.
Because I don’t think my current frame could handle a 405# bench press :)[/quote]
Me thinks this is where partials…ie board presses…come in handy. To get our tendons, ligs, and body ready for heavier weight.
Thanks Null, OP. I was definitely pleased. I even let out a “woo hoo!” afterwards. But now I wish I had gotten 10
RL, I am with you. In fact, my plans for week 3 are board presses and 1/2 squats for assistance. I am hoping that once every 4 weeks will be enough for benefit, but not enough to wear me down.
Holy cow. 300x9. Definitely diesel. The Little in you name needs to be dropped. Not little any more.
So frustrating. 300x9 and I can’t single 350. Not sure what to think about that.
I e-mailed someone, several months back, about changing my name to Strick, but never heard back from them. I am not sure who to contact.
Big benching, LS.
Rumor has it that if you want to change your name on TN you have to send naked pics to Tony. Give it a shot and see how it goes.
LS - Awesome progress here. You’re inspiring me to work harder!