Nice work.
Are you ‘metamorphic’ in body, or are you referring to gneiss, hornfels, or perhaps a schist?
Just a personal opinion, but 15 reps on squats is never wussing out. Nothing sucks it out of you quite like squats and deads. I don’t think I have ever done 15 reps of squats in one set…even warming up.
And I agree. I think you are way undershooting your squat max. Nice work.
first post ever figured it was a good spot, was making good progress all summer on 531 sept sun morn deadlift day slipped disk to old to beatup pushing to hard not eating,sleeping enough. anyway just started back on 531 reduced weights, glad to know im not alone sort of like AA for beatup liffters
[quote]metamorphic wrote:
Thursday Jan 21
5/3/1: Cycle One-Wave One
Squats
After reading the book, I adjusted my 1RM estimate way down. I calculated a figure of 247 based on a recent set of 25@135. 90% and rounded up to 225.
So-
warmup sets: 2x10 empty bar jump squats, 2x135
work sets:
5x145
5x170
15x190 (I could have done at least one more full rep. Really pissed that I wussed out.)
assistance work:
squats: 5x10@145
good mornings: 5x10@85 (will go a little heavier next time. it’s a new movement for me)
situp: 5x10 with 25# plate behind head
Seems like I have some work to do with figuring out what my true squat max is. Should have a better idea by the end of this first cycle.
[/quote]
how do i get this 531 book
[quote]AnytimeJake wrote:
[quote]metamorphic wrote:
Thursday Jan 21
5/3/1: Cycle One-Wave One
Squats
After reading the book, I adjusted my 1RM estimate way down. I calculated a figure of 247 based on a recent set of 25@135. 90% and rounded up to 225.
So-
warmup sets: 2x10 empty bar jump squats, 2x135
work sets:
5x145
5x170
15x190 (I could have done at least one more full rep. Really pissed that I wussed out.)
assistance work:
squats: 5x10@145
good mornings: 5x10@85 (will go a little heavier next time. it’s a new movement for me)
situp: 5x10 with 25# plate behind head
Seems like I have some work to do with figuring out what my true squat max is. Should have a better idea by the end of this first cycle.
[/quote]
how do i get this 531 book[/quote]
e-book: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2976
Thanks for comments Steely and LS,
Steely,
The metamorphic handle is meant in the anatomical sense (and quite aspirational). Still pretty endo - goin’ for meso.
LS,
Thanks for the encouragement. Feels like there’s a lot more juice in my legs. It’s wobblyness in my low back that keeps me from squatting heavier. I suspect better technique could help some. Core work too.
-Eric
[quote]AnytimeJake wrote:
first post ever figured it was a good spot, was making good progress all summer on 531 sept sun morn deadlift day slipped disk to old to beatup pushing to hard not eating,sleeping enough. anyway just started back on 531 reduced weights, glad to know im not alone sort of like AA for beatup liffters[/quote]
Hey Jake,
Welcome. Sorry to hear about the disc, man. I don’t have any experience with it but I bet a lot of guys on this forum do. Start a training log and you’ll get lots of good input.
The book, as everybody says, is way more than worth it.
Monday January 25
5/3/1 Week Two
Deadlift day
Warmup stuff:
superset empty bar goodmornings/bodyweight squats x 462 (I just went until heartrate was up and low back and knees felt lubed. Left knee is feeling pretty sketch.)
Deadlifts - 2x5 @ 135
Worksets:
210x3, 240x3, 270x6 (definitely would have failed on next rep)
Assistance work:
More deadlifts! - 210 x 8,8,8,8,8. The plan was 5 sets of 10 but couldn’t break 8 on any of theses sets.
Hanging leg raise - 5x10
Barbell shrugs - 235 x 5,5,5
This is the first training session where I’ve felt really zombified afterward. Really need to get grip strength up. Had to use alternate grip on assistance deads. Had to use straps on hanging leg raises and shrugs.
Tuesday January 26
5/3/1 Week Two
Bench day
Warmup: rolling & mobility, 2x10 bodyweight pushups, hem & haw
Work:
Bench - 140x3, 160x3, 180x10
Assistance Work:
Bench - 140x10,10,8,8,7 (I’ll probably stay at this weight on these until I can get 5x10)
1 Arm DB rows - 40x10
Kroc Rows - 70x20 (Never tried before. Holy damn!)
Conditining:
Burpees - 8 sets. Did as many as I could inside of 20 seconds. Repeated at the top of every 60. Will try to decrease rest periods every week until I can do this at Tabata pace.
Went into this feeling like shit. Hit my sets okay though. Must have been a good one since now I’m all shaky and my gums ache.
Definitely gotta get a knee brace before squats on Thursday.
Decided since starting last week to change the approach to the BBB version (or pretty close). I feel like it’s plenty anaerobic. Program feels like its coming together but suggestions are welcome.
Eric
Thursday Jan 28
C1-W2
Squat day
Warmups: rolling, empty bar squats, 4x135
Work sets:
165x3
185x3
205x8
Assistance work:
Squates - 5x10@165
Goodmorings - 5x10@115
Situps - 5x10 with 25lb plate behind head
Saturday Jan 30
C1-W2
Military Press
Warmups - 45lb bar x 10 x 2
Work:
95x3
105x3
120x5
Assistance
Military Press
95x8,7
90x8,8,8
Pullups (Close grip overhand) @Bodyweight - 7 sets of 4
Looks like consistent work going on here, good job.
Thanks, jack.
Mon Feb 2
C1-W3
Deadlift day
Warmup stuff…
Work sets:
225x5
255x3
285x5
Assistance:
Deadlifts - 215x9,8,8,8,8
Shrugs - 235x5,3,5,5,5 (stopped set #2 early due to sudden sharp pain in neck. Pain went away immediately though.)
Hanging Leg Raises - 5x10
Tues Feb 3
C1-W3
Bench Day
Really struggled today with elbow pain and energy level. Got my sets in though and was dizzy and nauseous by the end (sign of a good session…unless you actually puke).
Warmup: dislocates, empty bar press (throwing in the air) 2x20, 135 x 5
Work:
155x5
175x3
195x4
Assistance:
Bench - 135 x10,10,10,10,9
Decided to drop the weight on these to 135 to get 5 of 10.
Dumbell rows (ouch) -
90x5, 70x20, 70x15
Sidebends -
70x10,10,10
This week sucked. Flooded basement (where I lift) and some weird skin rash (impetigo?!).
Was supposed to squat thurs and mp friday but just did both today.
5/3/1 Cycle 1-W3
Squats:
175x5
195x3
215x5
Military Presses:
105x5
115x3
130x5
Assistance stuff:
Squats - 145x10,10,10,8,8
Military Press - 100x8, 95x8,8,8,8
Now for GPP I’m going to pull up some carpet in my basement. Indoor/outdoor my ass.
Back at it after deload week. Deloading is not a virtuous feeling(especially when supercompensating with cookies and beer).
Gained 2.5 pounds and 1.5% (tanita) bodyfat since beginning the first cycle. Definitely think I’m a little stronger so maybe one of those pounds is muscle. Not gonna sweat it right now. Just going to eat good food when I’m hungry and go all out on getting stronger. Will asses the lard situation after this cycle.
5/3/1
C2-W1
Military Press - new estimated max: 150. New working max: 135.
Warmup: roamfoll, dislocates, empty bar x 10 for 2 sets.
Work:
90 x 5
105 x 5
115 x 8
Assistance:
Military Press
80 x 10,10,10,10,10
Pullups (overhand, shoulder width)
5,5,5,5,5,4,4,3
GPP - see if I can get my kid out the house and go sledding. Gotta enjoy this free time I have right now and make it count. Being an architect these days is pretty unnerving.
Tues 2/16/2010
5/3/1
C2-W1
Deadlifts - new working max = 310
Warmup - roll around on floor, do weird stuff with tennis ball (gotta get that lacrosse ball). Gradually heavier deadlifts.
Work:
205x5 (Spaced out while resting and forgot to add weight to the bar after first set. Ended up doing two sets at this weight.)
235x5
265x6
A little disappointed by rep count on the money set. We’ll see how it goes next week. Grip strength is improving but still holding back my deads.
Assistance -
Deadlifts: 195 x10,10,8,8,8
…supersetted with…
Hanging leg raises x 10,10,10,10,10
Shrugs: 235 x 8,8,8,8
Meta- Looks to me like the weights are moving up. Nice Millies by the way>. Keep up the good work.
Thanks OG. Yeah, the weights are moving. Particularly the upper body stuff. Have been doing TBT type training for the last few years so maybe it’s to be expected that a change was due. Was pretty pleased with the chins a couple days ago. Have always struggled with these. Maybe the heavy DB rows were the ticket.
Thurs 2/18/10
C2-W1
Bench Press - new working max = 215:
Warmup stuff…
Work-
140x5
155x5
175x8
Assistance-
Bench: 135 x 10,10,10,8,6
Kroc Rows:
75x20,15
Dumbbell Row:
50x10,10,10
I did TBT stuff for a long time for its purported metabolic advantage. Gotta say I’m at least as cooked after this as I ever was doing ABBH or whatever. Could be my lack of conditioning.
2/19/10
C2-W1
Squats - New working max = 235
(warmup)
Work:
155x5
175x5
200x8
Assistance:
Squats - 165 x10,10,10,10,10
Too smoked to do another assistance exercise today. Hoping to have my conditioning at a level to switch to the Triumvirate version next cycle. Felt like a good training week.
Happy weekend.