Ive been doing my own version 5/3/1 for awhile. Nice and easy and guaranteed results.
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Bird- thats my theory about it as well. Iv’e already met a lot of my goals strength wise so far this offseason. I am definitely not content with anything but slow and steady progress from now till the season sounds great for me.
9/11
Cycle 1, week 1, day 2
Agile 8
Squat
160 x 5
170 x 5
180 x 10
Front squat
65 x 10
85 x 8
95 x 8
115 x 5
1 leg hamstring curl
25 x 15
35 x 12
45 x 12
EZ Bar row Bar = 20 pounds
40 x 15
60 x 12
70 x 12 drop
40 x 15
Good day. Front squats are killer. On wendlers 1 rm calc. 180 x 10 is 240 x 1.
9/12
waist- 34 5/8
Simple 6
Press
55 x 5
60 x 5
70 x 10 estimated 1rm 193
Lat raises
10 x 15
15 x 12
20 x 10 drop
10 x 10
rear delts, curls , pushdowns 5 sets of 10
[quote]jtownlax wrote:
9/12
waist- 34 5/8
Simple 6
Press
55 x 5
60 x 5
70 x 10 estimated 1rm 193
Lat raises
10 x 15
15 x 12
20 x 10 drop
10 x 10
rear delts, curls , pushdowns 5 sets of 10[/quote]
70x10 = 700 x.0333 = # +70 =93.31
Well there goes your chemistry grade
[quote]PlainPat wrote:
70x10 = 700 x.0333 = # +70 =93.31
Well there goes your chemistry grade[/quote]
unnecessary work my friend
[quote]spar4tee wrote:
[quote]PlainPat wrote:
70x10 = 700 x.0333 = # +70 =93.31
Well there goes your chemistry grade[/quote]
unnecessary work my friend[/quote]
no good deed goes unpunished
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
70x10 = 700 x.0333 = # +70 =93.31
Well there goes your chemistry grade[/quote]
unnecessary work my friend[/quote]
no good deed goes unpunished[/quote]
not penalty or ramifications, just a little lesson on how to deliberate
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
70x10 = 700 x.0333 = # +70 =93.31
Well there goes your chemistry grade[/quote]
unnecessary work my friend[/quote]
no good deed goes unpunished[/quote]
not penalty or ramifications, just a little lesson on how to deliberate[/quote]
over my head again
My bad on the math lol. I meant 93.
Plainpat/spar- if you only had access to flat ground what would be some thing you would do for conditioning. I know running is obvious but distance wise is my question.
I actually have a 82 % ATM in physics if anyone cares. Its getting better just got to put the time in i guess.
[quote]jtownlax wrote:
I actually have a 82 % ATM in physics if anyone cares. Its getting better just got to put the time in i guess.[/quote]
Good
[quote]jtownlax wrote:
My bad on the math lol. I meant 93.
Plainpat/spar- if you only had access to flat ground what would be some thing you would do for conditioning. I know running is obvious but distance wise is my question.[/quote]
I’m currently on Couch to 5k.
http://www.coolrunning.com/engine/2/2_3/181.shtml
I’ve tried it before but got sidetracked with school and other shit, but now that I have more free time, I’m going to be able to run it the whole way through. I’m hoping to be able to run a 5k in under 30 minutes after completing the program and eventually being able to run 2 miles in 14 minutes.
CS
[quote]CSEagles1694 wrote:
[quote]jtownlax wrote:
My bad on the math lol. I meant 93.
Plainpat/spar- if you only had access to flat ground what would be some thing you would do for conditioning. I know running is obvious but distance wise is my question.[/quote]
I’m currently on Couch to 5k.
http://www.coolrunning.com/engine/2/2_3/181.shtml
I’ve tried it before but got sidetracked with school and other shit, but now that I have more free time, I’m going to be able to run it the whole way through. I’m hoping to be able to run a 5k in under 30 minutes after completing the program and eventually being able to run 2 miles in 14 minutes.
CS[/quote]
“Nobody knows what caused the blackout.”
CS- i appreciate the response. I don’t know how much long distance running will help me with lacrosse but i will definitely look into it.
I having trouble reaching depth for squats. For pretty much my entire squatting career i have been squatting to a chair just to reach depth. Not sitting on it but just tapping it. Well, i found out 2 days ago that the chair is about an inch above parallel. Tried squatting without the chair with an empty bar i just can’t fucking reach depth. My hips wont sink any farther then were that damn chair is.
I am doing Agile 8 twice a day one my lower body lifting days, and once a week every other day.
Am i forever fucked with bad depth squats or can i fix this? Any tips.
9/13
Waist - 34.5
Lax practice - 1 hour
wallball - 20 minutes
Agile 8 x 1
[quote]jtownlax wrote:
I having trouble reaching depth for squats. For pretty much my entire squatting career i have been squatting to a chair just to reach depth. Not sitting on it but just tapping it. Well, i found out 2 days ago that the chair is about an inch above parallel. Tried squatting without the chair with an empty bar i just can’t fucking reach depth. My hips wont sink any farther then were that damn chair is.
I am doing Agile 8 twice a day one my lower body lifting days, and once a week every other day.
Am i forever fucked with bad depth squats or can i fix this? Any tips. [/quote]
Jlascek Couch stretches
Thank me later.
As for conditioning, you could make a sled or get a jumprope if you want something other than the standard sprinting.
My conditioning is set up as either 40 minute walks and 20 minute walks alternating each day and if i want to or feel i need to i just do something I find that is hard it doesnt matter what the hell it is as long as it gets my heart rate up and generally makes me want to kill myself.
I use a box to “tap” on when doing squats.
Maybe find a box/chair that is a little lower, and keep working on your mobility. Remember to drop the weight if your going to try for more depth. Going ATG isnt necessary, especially if you dont have the mobility for it. Although you do want to be aiming for atleast parallel. Go slowly with your progression, in term of improving depth. Remember to stretch those hip flexors! look up the couch hip flexor stretch.
And wall-ball?
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Bird- thanks for all the tips. Today i spent a long time just going to ATG on squat with 95 pounds. Not hard but i have to fight myself not to fall forward of backwards. Also still have something bothering my right hip.
Today was just a clusterfuck of assistance. Working sets were as follows:
175 x 5
200 x 5
230 x 10 Grip falled.
Went to the powerhouse across town and just did a lot of cool shit. They had a log press sort of thing that was like a shoulder press but the bar was a big old black cylinder with handles inside of it. Pretty much hit every bodypart lol.
Plan for a long while
Will log weight training, conditioning, waist, and some other random shit daily.
Monday- 5/3/1 bench day, no conditioning
Tuesday - 5/3/1 Squat, treadmill intervals
Wednesday - 5/3/1 press, no conditioning
thursday- lax
Friday - 5/3/1 Deadlift, treadmill intervals
saturday - nothing
sunday - walking
Will do agile 8/simple 6 every lifting day.
Will play wallball every day 30 minutes.
Focus now is to gain strength and increase speed/conditioning/ lacrosse skills.
No more of this cutting bulking shit. I’m an athlete not a fucking bodybuilder.
Waist will stay under 34 inches. Hopefully.
Diet will be enough for me to consistently gain strength, but not put on a lot of fat. Will adjust as i go.
I know nobody gives a shit about this but i just wrote it to help me.