[quote]csulli wrote:
I feel like your strength levels are gonna increase really quickly.[/quote]
thanks man, I think so too. I keep getting new stretch marks on my delts, arms, and chest, and back, even though I’m losing fat. There’s a douche at my gym who can deadlift in low mid400s but struggles to hump row 135, so I’m thinking I should be able to beat him without too much fuss.
[quote]The3Commandments wrote:
[quote]browndisaster wrote:
1/12/13
RDL
135 3x8, meh felt this more in my low back than hams/glutes for some reason. I’ll try good mornings next week
[/quote]
Considered SLDL?[/quote]
I’ll give those a try right now. I used to do RDLs and SLDLs and felt both in my hams and glutes very well as long as I kept the reps around 12 or more. I think my back was too pumped or fatigued from the deadlifts I did just prior. Do you guys like good mornings? I tried some out with the bar last week and feel like they could help my nonexistant squat.[/quote]
Do you know what causes the stretch marks? I am getting them now on my biceps and where my arm meets my shoulder right above my arm pit.
Getting hyooge causes the stretch marks, essentially your skin isn’t expanding fast enough and gets stretched. I got them a lot when I was going through growth spurts, but now I get them in the same areas you’re talking about + my lats. I know I get new ones whenever I get a pump now hahah, so muscle mags are right about “skin tearing pumps.”
1/23/13
deadlift
135 3
185 3
225 3
270 15 PR had to take 5 breaths after rep 9 and again after rep 12, but I got it. I didn’t think 10 lbs would make such a difference. Next cycle I am hoping to get over 15 reps for all the 5/3/1 deadlifts. I’m deadlifting 2x a week, once with 5/3/1 numbers for max reps, then once with bands for triples.
shrugs
225 20
275 12, 12, 12
325 8
straps AND chalk = invincible grip on these
went home and did a bunch of curls while watching tv, then had another cheat meal. feeling good
I’m not doing it any more because my car accident knee really got achy. I’m hoping that bringing up my glutes/hams/back and mobility will allow me to squat again without pain.
That being said, I think it’s by far the best thing you can do for your bench and squat. It’s great to handle heavy singles almost daily, I would always visualize the singles (usually 5 lb PRs) the day before the session which helped a lot. Also, whenever I felt run down a bit, there would be an easy day programmed that didn’t call for heavy singles. I bastardized 5/3/1 to be very similar to this a few months ago, with daily sessions and twice as many OHP days as bench, but I didn’t program built in deloads as well as Wendler does.
I’m undecided about how it would help the deadlift. It didn’t really help my overhead, but I think the frequent overhead pressing is really essential as it feeds the bench. My recovery was fine with everything but the knee obviously. I will definitely be running it again for a 2-4 month cycle when my knees are good to go. Thanks for following, the session in this log pages 1-3 are all HF 100% as Wendler wrote it, so you can check out the progress I made. goodfellow is logging this program right now as well and it seems to be working well for him.
hey man, just checked in on this for the first time in a few days it seems. It sounds like your bench and deadlift are going good, and so is keeping the bodyweight in check. I just finished my 24th session with the HF 5/3/1 i didn’t test for new maxes but I can tell that my squat is definitely stronger, and my deadlift too. bench I am basing off of a paused bench and am probably able to do 275 now for that maybe. Overhead press is around 185 for my max. I am doing at least another 24 sessions(1 month or cycle) of the high frequency 5/3/1. I love lifting often. I just take the off days whenever the hell I feel too sore to lift or when life is busy. April 20th will be my first powerlifting meet ever, it’s an RPS(revolution powerlifting syndicate) meet in Rochester, NY. I’ll be doing a full meet, and plan on competing in the 181 pound weight class in the Raw Modern division so that I can wear knee wraps on the squat. I would like to hit close to 400 on the squat there.
that’s awesome! Make sure to take some videos for us brother. I think you have 400 in the bag, I hit 300 atg a few months ago even though the most weight I ever had on the bar was 225 for 3x5, so definitely forget testing about until your meet.
I’m going to give some light squats a try today just to see how they feel. The more I roll my IT bands and stretch my hips the better my knees and hips seem to feel.
1/25/13
bench
45 20ish
95 5
135 5
180 8, 8, 8
easy today, I didn’t rest much between sets. I’m touching the bar right below my nips now as that actually makes the bar path shorter and my wrists and elbows under the bar. I’m having difficulty staying tight on the high reps but it’s getting better
1/26/13
AM
kneeling cable pullover
bunch of warmups then
150 3x12
CG neutral pulldown
210 4x6
BB Row
135 15
185 12
205 9
135 20
CG bench
45 20
95 15
135 15, 15
rope pushdowns
60 4x8
kettlebell skullcrushers
20 3x15
PM
deadlift
135 3
225 3, 3
225 + minis 3
275 + minis 5
got a drink of water between reps on that final set, I went to the gym half an hour after eating and almost puked at the top of each rep. oh well
bb shrugs supersetted w/ cable crossover rear delt stuff
315 3x15 ss 30ish 3x15
upright rows superset btn presses
95 2x6/6
pinwheel curls
30 12
35 10
30 12
one arm at a time, I like these
preacher curlz
35 6, 6
gym closed, I’ll watch TV and curl tomorrow. my biceps are tiny
evening session sucked today, but the morning session was great. deadlifting again on Monday
deadlift
135 5 + 3 jumps
185 5 + 3 jumps
225 5 + 3 jumps
250 20 I tried using straps today instead of chalk and that was a mistake, I had to reset my grip 4x during this. I’ll get proper straps once my EFS gift card comes in
good mornings
95 4x6
I used the manta ray after the first set, which made this feel good
supersetted biceps w/ abs for 10ish sets
I’m going to keep the jumps in and also add in some quad work and extra hamstring/hip work.
any time, I’m always down to overanalyze why I’m weak
1/29/13
bench
45 bunch
95 5
145 5
185 3x8 coool 8======D
If I can get 3x8 close to 200 then I’ll be happy
dips
+50 8, 5, 8, 8
using a DB instead of a plate puts me off balance a bit and doesn’t make me look as strong
skullcrushers
85 4, 6, 6
using the 35 lb plates on the ez bar brought my ego back up from the humble dips
vbar pressdowns
70 3x10
I think this is the secret to huge triceps srs, I don’t know why I used the rope for the last few months. For this to work you need a V handle that’s at around 90 degrees, none of that cambered bs
meadows laterals ss laterals
50/15 4x20/15
upright rows
95 4x10
front raises
45 3x12
I have an inversion table at home so I used that for 5 mins after this session
[quote]browndisaster wrote:
deadlift
135 5 + 3 jumps
185 5 + 3 jumps
225 5 + 3 jumps
250 20 I tried using straps today instead of chalk and that was a mistake, I had to reset my grip 4x during this. I’ll get proper straps once my EFS gift card comes in[/quote]
Holy shit you got one too!? You didn’t win the big one did you? Which one did you do? Mine was the sideshow pt list. I bet Dave thought mine was the funniest.
Mine was the “be jacked like Santa” which wasn’t that funny. Did you get your gift card yet? I was tempted to email them today but felt like a dick harassing them about a free card. I’m pretty sure their favorite was the one about jerking off
[quote]browndisaster wrote:
I read that one! nice job on it.
Mine was the “be jacked like Santa” which wasn’t that funny. Did you get your gift card yet? I was tempted to email them today but felt like a dick harassing them about a free card. I’m pretty sure their favorite was the one about jerking off[/quote]
Oh shit I forgot about the jerkin off one lol. I haven’t gotten mine yet either, and I was just thinking about it today cuz I want some knee sleeves for all the squats sheiko has me doin.
yeah I really hope it comes soon, I’ll let you know when I get mine.
1/30/13
today was meh, I don’t like lifting with other people. I get half the stuff that I plan always. Tomorrow was supposed to be off but I think I’ll hit deads along with the stuff I was supposed to fit in today.
sumo deadlift
135 3
225 3, 3 the 2nd set felt way better
275 3
295 1
325 1 PR
345 1 PR
295 3x3 PR? who cares
assistance work was minimal, I did a couple warmup sets and then one work set on the leg press - my hips seized a few times when I went past parallel, I can see why those ultra deep squats hurt my knees. When I start squatting again I’ll be well served to cut my ROM much shorter.
few sets of hammer curls
preacher curls 35 8, 10, 10, 12
I haven’t pulled sumo in a while and wanted to test it out, hit a 30 lb PR and I was definitely good for more.
2/1/13 off
2/2/13
did a bunch of band stuff for my shoulders to warmup, usually I just grab 10 lbs plates and half-ass it somewhat
bench
45 15
95 5
135 3
190 3x8 bar path was off on the first two sets, but I muscled it up. I’m just keeping the reps as high as possible until I think I’ll stall, then will reduce the reps and see where I’m at
wide incline
155 3x5 meh
cable flies
30 4x15
vbar pushdowns
80 4x8
band pushdowns
1x100+ ouch
meadows raises ss lateral raises
45/20 4x20/12ish
did a few sets of lateral and front raises and was out
notes: I’m glad I slept and ate chocolate cake most of yesterday, but I still didn’t feel recovered for today - especially the triceps and lats. Oh well, I still hit my reps, but just cut down on the assistance intensity. To get 195 for 3x8 in a few days I’ll have to be better with my form.