Thanks everyone, as long as I hit the goal numbers I’m going to keep on going.
Todays conditioning.
Between 1.5 and 2.0 miles slow run followed by 8 length of yard sprints with unloaded sled. Building back running for the warrior dash in May.
I need to figure out a way to train for the non-running portions of the warrior dash, particularly the jumping and rappeling parts.
Good work, Joe. The warrior dash sounds like a blast.
yeah jack I think it will be, but I am doing it with a bunch of Crossfitters so I’m going to hear about functionality all day.
Cycle 5-Week 4-Day 1
Milies
5x60
5x75
5x90
3x10x90
Kroc Rows
2x20x65
Standing EZ Curls
3x10x70
So here at the end of cycle 5 I have noticed that my DL’s and Squats have responded well to the 5/3/1 but my bench and OHP hasn’t done as well. My pressing for reps has done a bit better but my max hasn’t moved much at all. I believe I have added 50lbs at least to my DL and SQ but maybe 10-15 to my OHP and the same to bench.
Now progress is better than nothing and my bodyfat is slightly lower than when I starteed I believe but I wonder if I’m doing something wrong pressing wise? I’m going to up my BBB bench weight like Tony suggested and see if that helps.
[quote]JoeGood wrote:
yeah jack I think it will be, but I am doing it with a bunch of Crossfitters so I’m going to hear about functionality all day.
Cycle 5-Week 4-Day 1
Milies
5x60
5x75
5x90
3x10x90
Kroc Rows
2x20x65
Standing EZ Curls
3x10x70
So here at the end of cycle 5 I have noticed that my DL’s and Squats have responded well to the 5/3/1 but my bench and OHP hasn’t done as well. My pressing for reps has done a bit better but my max hasn’t moved much at all. I believe I have added 50lbs at least to my DL and SQ but maybe 10-15 to my OHP and the same to bench.
Now progress is better than nothing and my bodyfat is slightly lower than when I starteed I believe but I wonder if I’m doing something wrong pressing wise? I’m going to up my BBB bench weight like Tony suggested and see if that helps.[/quote]
Joe, I don’t think you are doing anything wrong. I had/have the exact same results. Lower body has responded well. Upper body increased in reps but very little in 1RM. I think it might just be how this style of training works for some of us.
I’m going to give the program 9 months, maybe more. I know there are some plateaus coming and once there, if there isn’t a breakthrough in around 3 months, then its time to change things up either within the program or outside of it.
Sometimes shaking up the accessory work can lead to breakthroughs in your main lifts. I remember hammering the Triceps for about 4 months really helped.
If y’all are cutting weight, I wouldn’t expect as many PR’s.
50lbs on lower body lifts is pretty big IMHO.
[quote]Oldman Powers wrote:
I’m going to give the program 9 months, maybe more. I know there are some plateaus coming and once there, if there isn’t a breakthrough in around 3 months, then its time to change things up either within the program or outside of it.
Sometimes shaking up the accessory work can lead to breakthroughs in your main lifts. I remember hammering the Triceps for about 4 months really helped.
If y’all are cutting weight, I wouldn’t expect as many PR’s.
50lbs on lower body lifts is pretty big IMHO.[/quote]
Oh yeah I’m pretty happy with the lower body increases. Its the pressing movements that don’t seem to be keeping up.
I didn’t really try to drop weight as I did screw up my eatting through not paying attention.
Now according to my crappy handheld BF thing I’m at 14% so that okay I guess.
[quote]LittleStrick wrote:
[quote]JoeGood wrote:
yeah jack I think it will be, but I am doing it with a bunch of Crossfitters so I’m going to hear about functionality all day.
Cycle 5-Week 4-Day 1
Milies
5x60
5x75
5x90
3x10x90
Kroc Rows
2x20x65
Standing EZ Curls
3x10x70
So here at the end of cycle 5 I have noticed that my DL’s and Squats have responded well to the 5/3/1 but my bench and OHP hasn’t done as well. My pressing for reps has done a bit better but my max hasn’t moved much at all. I believe I have added 50lbs at least to my DL and SQ but maybe 10-15 to my OHP and the same to bench.
Now progress is better than nothing and my bodyfat is slightly lower than when I starteed I believe but I wonder if I’m doing something wrong pressing wise? I’m going to up my BBB bench weight like Tony suggested and see if that helps.[/quote]
Joe, I don’t think you are doing anything wrong. I had/have the exact same results. Lower body has responded well. Upper body increased in reps but very little in 1RM. I think it might just be how this style of training works for some of us.
[/quote]
You might be right, I’m going to up my BBB assistance and see if it helps.
hey joe - whatca doin’ with …
you’ve been doing great and you know it even if you think you haven’t been moving up like you think you should on all lifts. thought about trying to just do the reps on the lower body stuff for a while and focus on the upperbody?
[quote]JoeGood wrote:
[quote]LittleStrick wrote:
[quote]JoeGood wrote:
yeah jack I think it will be, but I am doing it with a bunch of Crossfitters so I’m going to hear about functionality all day.
Cycle 5-Week 4-Day 1
Milies
5x60
5x75
5x90
3x10x90
Kroc Rows
2x20x65
Standing EZ Curls
3x10x70
So here at the end of cycle 5 I have noticed that my DL’s and Squats have responded well to the 5/3/1 but my bench and OHP hasn’t done as well. My pressing for reps has done a bit better but my max hasn’t moved much at all. I believe I have added 50lbs at least to my DL and SQ but maybe 10-15 to my OHP and the same to bench.
Now progress is better than nothing and my bodyfat is slightly lower than when I starteed I believe but I wonder if I’m doing something wrong pressing wise? I’m going to up my BBB bench weight like Tony suggested and see if that helps.[/quote]
Joe, I don’t think you are doing anything wrong. I had/have the exact same results. Lower body has responded well. Upper body increased in reps but very little in 1RM. I think it might just be how this style of training works for some of us.
[/quote]
You might be right, I’m going to up my BBB assistance and see if it helps.[/quote]
I had the same thing happen. You can try benching(5/3/1) every upperbody day and do 5x10 with the MP. So the MP is more of an assistance exercise.
I have a real hard time backing down from trying to beat the numbers SD, a real hard time.
That might end up being the route I take eco, if bumping the BBB doesn’t help.
Cycle 5-Week 4-Day 2
deads
5x145
5x180
5x220
3x10x205
GM’s
3x10x155
V-bar press downs
3x10x72.5
easey peasey
Nice work all around Joe your squats are on the rise…
your rack pulls are Huge.
Nice work on the deads. Wish I could give some usefull advice on the benching
Great work all around Joe. The BBB with deads and squats is just brutal. After a set of 10 with deads I’m usually lying on the floor wondering why I do this to myself.
Thanks Kevin, hows the little one?
It seems bench is vexing a lot of people, JW.
Well that might have something to do with the fact you are using much heavier weights than I am, Steve.
Cycle 5-Week 4-Day 3
bench
5x100
5x125
5x150
3x10x160
Rack Pulls
3x10x450
Face Pulls
3x10x57.5
Deload almsot over, thank god.
[quote]JoeGood wrote:
Deload almsot over, thank god.[/quote]
Absolutely right.
I never really liked the bench- I really think I do it out of digust…
Joe the little guy is breaking hearts, eating sleeping and pooping.
[quote]kmcnyc wrote:
I never really liked the bench- I really think I do it out of digust…
Joe the little guy is breaking hearts, eating sleeping and pooping.[/quote]
Outstanding, he’s got the important stuff covered.
I went back and looked at my first few posts and I’m a lot stronger now than I was then so I’m going to quit complaining for a bit. I’m doing okay.
Cycle 5-Week 4-day 4
Squats
5x105
5x130
5x160
3x10x165
Pull Throughs
3x10x72.5
Thats the end of cycle 5, time to over eat this weekend and then hit it hard Monday.
[quote]JoeGood wrote:
I went back and looked at my first few posts and I’m a lot stronger now than I was then so I’m going to quit complaining for a bit. I’m doing okay.[/quote]
I am glad you finally realized this 