[quote]JoeGood wrote:
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
[/quote]
200x9 – looking good Joe!
Thanks, SD. I’m not sure i knwo what I’m doing 5/3/1 wise but so far so good.
Month 1- Week 1- Day 4
Squats
5x145
5x165
11x190
5x10x125
Leg Press
5x10x540
Pull throughs
3x10x50
I have no idea how much I should try to push the weight on the assistance lifts but I guess I’ll figure it out.
[quote]JoeGood wrote:
Thanks, SD. I’m not sure i knwo what I’m doing 5/3/1 wise but so far so good.
Month 1- Week 1- Day 4
Squats
5x145
5x165
11x190
5x10x125
Leg Press
5x10x540
Pull throughs
3x10x50
I have no idea how much I should try to push the weight on the assistance lifts but I guess I’ll figure it out.[/quote]
You’re doing what I did. Start out at 50% of max and bump the next week it if that last set feels too easy. I found I had to pay attention because 5x10 snuck up on me as the weeks went by. I also felt free to choose the “Ain’t doing Jack” assistance at times and only felt a little guilty…
George
I totally understand how the 5x10 might sneak up on you, George. I was somewhat sore after doing the boring but big squat variant. Even at 50% 50 reps of squats after the main squats was fierce.
Sunday was flag football which I am counting as one of my conditioning days. A lot of time in the weight room I’m not so happy about being 185lbs but on the flag football field it is a big help not having to cart a lot of fat around. I play on a team with lots of 35+ guys on it so we lose a lot and get killed on occasion but I have fun adn its still fun to beat some 20 year old kid deep.
I need to structure some more conditioning days though as you can never be too in shape. Just trying to figure out how to do that without causing my lifts to suffer.
I also need to find some mobility stuff in picture, rather than video, format so I can print it off and take it with me. Later today will be Mil Press day and I’m looking forward to it, which is a bit of a surprise considering my general dislike for the lift.
[quote]JoeGood wrote:
I also need to find some mobility stuff in picture, rather than video, format so I can pring it off and take it with me. Later today will be Mil Press day and I’m looking forward to it, which is a bit of a surprise considering my general dislike for the lift.[/quote]
That’s me too. I watch alot of videos but forget half the stuff when it’s time to do it. Good job on the 531 so far.
Thanks, videos are great but something I can carry with me is gold.
Month 1-Week 2-Day 1
Mil. Press
3x90
3x100
10x110
5x10x75
T-bar Rows
5x10x135
3x180
3x225
Standing EZ Curls
2x10x90
Nice work, maybe you need a big 36" x48" glossy poster of the stretches…
[quote]kmcnyc wrote:
Nice work, maybe you need a big 36" x48" glossy poster of the stretches…
[/quote]
only if demonstrated by one of the powerful women in short shorts…
Flag and 2 hand touch football is a lot of fun. Anyone pulled a hamstring yet? Used to happen to at least one guy a weekend when I played.
Oh yeha Eco, we’ve had our fair share of hammy and groin pulls.
Month 1-Week 2-Day 2
Deadlifts
3x225
3x260
7x290
5x10x180
GM’s
5x10x135
Shrugs
1x20x225, 2x10x225. Grip fail…
[quote]JoeGood wrote:
Oh yeha Eco, we’ve had our fair share of hammy and groin pulls.
Month 1-Week 2-Day 2
Deadlifts
3x225
3x260
7x290
5x10x180
GM’s
5x10x135
Shrugs
1x20x225, 2x10x225. Grip fail…[/quote]
Time to break out the straps.
Looking good Joe. Strong pulling. Are you doing the shrugs from a rack or from the floor up?
hel, I do my shrugs from a rack mostly because doing them after deads and GM’s my low back is already fried.
Month 1-Week 2-Day 3
Bench
3x165
3x185
7x210
5x10x135
Rack Pulls
5x10x265
HS AB Crunch
3x10x100
Rack pulls were a challenge at that weight/rep level. The 5x10 bench after my 5/3/1 sets is a like cardio. Still I’m not nearly as sore at night following the 5/3/1 so that in and of itself is a good thing.
Month 1-Week 2-Day 4
Squats
3x155
3x180
10x200
5x10x130
24" Box Squats
5x10x135
Pull Throughs
3x10x50
I switched out leg presses as they were killing my knees after squating and replaced them with box squats. Those hit my quads hard without tons of knee pain. I’ll need to up the weight on those but I thought I’d be cautious first since I was already doing regular squats infront of them.
Sunday- Conditioning
Hour and a half flag football.
I didn’t quite feel worked hard so I came home and did 10 sled only length of yard sprints.
I should still be in great shape for my 1 rep week starting tomorrow.
Monday- Month 1-Week 3-Day 1
Milies
5x95
3x105
7x120
5x10x75
T-bars from the floor
5x10x140
Standing EZ Curls
2x10x90
Easy peasy…
Nice work Joe.
Thanks Kevin, I’m cautiously optimistic about this 5/3/1.
Month 1-Week 3-Day 2
Deadlifts
5x240
2x275
7x305
5x10x175
GM’s
5x10x135
Shrugs w/straps
3x10x315
[quote]JoeGood wrote:
Thanks Kevin, I’m cautiously optimistic about this 5/3/1.
Month 1-Week 3-Day 2
Deadlifts
5x240
2x275
7x305
5x10x175
GM’s
5x10x135
Shrugs w/straps
3x10x315
[/quote]
I think you’re gonna like what it does for your squats and pulls.
Joe it looks like to me that one month into 5/3/1 is already showing great progress for you…Nice work…
I start cycle 3 on Sunday…keep rockin’
Peace