Birthday pie.
42nd birthday pie and chocolate peanut butter cookies. My wife can really bake.
Happy birthday, Joe! You must have been Really good to get cookies AND a pie!!!
Happy Birthday. Enjoy the goodies, you earned them.
Happy 42nd Joe! Enjoy that carb loading!
Happy Birthday!
Thanks guys, it was all worth it.
I ordered the 5/3/1 program and so far it doesn’t look all that much different than what I’m doing. I’m going to wait until what I’m doing now stalls out before I switch to 5/3/1 but I am going to drop my volume a bit.
[quote]JoeGood wrote:
42nd birthday pie and chocolate peanut butter cookies. My wife can really bake.[/quote]
Peanut butter cookies?!?! Oh, and happy birthday too!!
Thanks, it was a pretty good day.
Thursday- Back Day #2 and Shoulders
HS Iso Row 120/side 5,5,5,4,4 TRL 23
DB Row 90 8,8,8 TR:24
V-bar pulldowns 175 8,8,8 TR:24
Milies 125 4,4,4,3,3 TR: 18
Shrugs 315 15,15,15 TR: 45
Before I did my rep milies I did my max for 5/3/1 purposes. It went 45x8, 65x5, 95x3, 115x1, 135x1, 145x1, 150x1.
I am really considering just going ahead and getting started on 5/3/1 on Monday.
Friday- Hams and Triceps
Deads 325 1,1,1,1,1
Deficit Deads 265 4,3,3
Leg Press 650 8,7,6
CG Bench 215 4,3,3,3,2
DB Floor Presses 85 8,8,8
Trying to get me assistance lifts for 5/3/1 figured out.
[quote]JoeGood wrote:
Friday- Hams and Triceps
Deads 325 1,1,1,1,1
Deficit Deads 265 4,3,3
Leg Press 650 8,7,6
CG Bench 215 4,3,3,3,2
DB Floor Presses 85 8,8,8
Trying to get me assistance lifts for 5/3/1 figured out.[/quote]
hell don’t sweat it - just change things around every cycle to do the stuff you like and/or need periodically.
Week 1- Day 1 5/3/1 BBB Version
Mil. Press
80x5
95x5
105x9
5x10x75
T-bar rows from the floor
135x5x10
EZ Curls 10x90
I’m looking forward to the results people seem to be getting from 5/3/1 but right now it just seems odd.
[quote]JoeGood wrote:
Week 1- Day 1 5/3/1 BBB Version
Mil. Press
80x5
95x5
105x9
5x10x75
T-bar rows from the floor
135x5x10
EZ Curls 10x90
I’m looking forward to the results people seem to be getting from 5/3/1 but right now it just seems odd.
[/quote]
Ya - it did seem odd at first, but I think you’ll come to appreciate this level of volume and if you want more, you can always add more assistance exercises.
[quote]JoeGood wrote:
I’m looking forward to the results people seem to be getting from 5/3/1 but right now it just seems odd.
[/quote]
I agree. I am still trying to wrap my mind around the idea of getting stronger while working so far below my actual maxes. I do like it, however. After a workout I feel like I have actually done a workout. Hopefully we can share in the success that others have had.
Nice work Joe, I think it is the rest- the days off that make it work
So am I the ONLY one not doing 531?
Yeah Kevin I think you are now the only one.
Tuesday- Deadlift day
5x210
5x240
7x275* This seventh rep was surprisingly heavy considering I have done 305 for 5 reps.
Assistance deads
5x10x180* This felt like cardio at the end.
GM’s
5x10x135* Not sure this is the best assistance lift here. Might try SLDL’s.
Shrugs
315 20,20,10*grip vanished on third set.
Still getting used to things but not feeling as wiped out after a workout as I was before.
[quote]JoeGood wrote:
Yeah Kevin I think you are now the only one.
Tuesday- Deadlift day
5x210
5x240
7x275* This seventh rep was surprisingly heavy considering I have done 305 for 5 reps.
Assistance deads
5x10x180* This felt like cardio at the end.
GM’s
5x10x135* Not sure this is the best assistance lift here. Might try SLDL’s.
Shrugs
315 20,20,10*grip vanished on third set.
Still getting used to things but not feeling as wiped out after a workout as I was before.[/quote]
I like SLDL’s better for hammies and GM’s for low back. Simply limiting volume can do a lot for progress.
[quote]kmcnyc wrote:
Nice work Joe, I think it is the rest- the days off that make it work
So am I the ONLY one not doing 531?
[/quote]
I’m still holding out you with little brother. I’m doing my own HEL of a Workout, patent pending btw.
Joe, the workouts are looking great. I’ve started doing GMs as an assistance lift. Found that I can do a ton more with SLDL then GMs. Don’t really know why.
DCA: I think I’m going to do SLDL’s on my DL day and maybe but put light GM’s somewhere else.
Eco: thanks, I am very optimistic about the 5/3/1.
Month 1- Week 1- Day 3
Bench Press
5x160
5x180
9x200
5x10x135
Rack Pulls
5x10x315
HS Ab Crunch
3x10x100