Early morning work doesn’t fit my schedule lol. I wake up about 20 minutes before i leave for school. May try that later in the day tho.
Thanks bird
10/22
Squats
195x5 x 3 Better still some upper back rounding but not nearly as bad. Moving weight up next week.
Press
85x5 x 3 Not to bad.
Deadlift
225x5 Felt awesome.
Great day off training!
Solid.
I have come to the conclusion that i will not ever squat, bench, or deadlift heavy weight without a stronger upper back. It will have its own day when i get of SS. Fuck 5/3/1 and its lift 4 days a week shit.
Because you keep talking about going back to 5/3/1 and what to do to cardio Im just gonna throw this in.
WHAT I WOULD DO IF I HAD TO GO BACK TO 5/3/1 :
D1
Squat 5/3/1
SLDL off a deficit work to a 4-6rm
Hammy work 3x18-20 ramped
Chins 25-50 total (depending on you)
Abs 3x18-20 ramped
D2
Bench 5/3/1
Floor Press work to a 4-6rm
Shoulder raise (lat or front) 3x18-20 ramped
tricep pushdowns 3x18-20 straight
Row 3x8-12 ramped
Curl 3x18-20 ramped
D3
Deadlift 5/3/1
Front Squat or SSB Squat work to 4-6rm
Leg extensions 3x18-20 ramped
Lat pulldowns 3x18-20 ramped
Abs 3x18-20 ramped
D4
CG Bench 5/3/1 (Yes, fuck OHP for 5/3/1)
Incline Bench work to a 4-6rm
DB Bench 3x18-20 ramped
PJRs or any extension with a barbell 3x18-20 ramped
Meadow row or any row 3x8-12 ramped
Curl 3x18-20 ramped
Cardio would be 4x40 minute LISS walking sessions a week. I have come to the opinion that this DOES help athletes not only sprinting.
Just an opinion/template. I think the biggest thing I missed was not working to a 4-6 rm that was heavy AFTER my 5/3/1 work on something else
[quote]jtownlax wrote:
Early morning work doesn’t fit my schedule lol. I wake up about 20 minutes before i leave for school. May try that later in the day tho.
! [/quote]
Stop been such a girly- man.
Go to bed at 9, wake up at 530, be at your local ground at 6, finished by 730.
tweet
[quote]PlainPat wrote:
Because you keep talking about going back to 5/3/1 and what to do to cardio Im just gonna throw this in.
WHAT I WOULD DO IF I HAD TO GO BACK TO 5/3[/quote]
What’s wrong with OHP with 5/3/1??
Why is it important to go heavy for 4-6 rm after the main lift??
Walking for cardio?? Buddy, jtown is an athlete. He gets heaps of cardio with game time and training.
Plainpat- That helps a lot. I have always been in the mindset that i had to keep exercises to 4 per session. I guess thats why i had a hard time fitting everything in.
Bird- I have to be in my first class at 740 AM. I agree with you, fasted cardio/skill training would benefit me ALOT. It just doesn’t fit the bill.
Both of you thanks for the help. At this point i am so lost i actually considered running SS for the rest of my life lol. 5/3/1 is appealing because i don’t really have to put much thought into training.
On the other hand every time i see a huge or strong guy he doesn’t look down into a book and do what the book says. He does what he feels is right and what works for him. At this point in my training career i feel that i need to figure this out. The template spar/plainpat have showed me looks awesome. I will probably start off with something similar. In short time i will only have 4 days a week to train. I think i will just do 2 core lifts a session work up to a 2-3 rm on 1 and a 4-6 rm on the other and just balance my assistance. I am not able to make a decision on my conditioning yet because i am not sure how my lax practices will be run. We will see.
[quote]theBird wrote:
[quote]PlainPat wrote:
Because you keep talking about going back to 5/3/1 and what to do to cardio Im just gonna throw this in.
WHAT I WOULD DO IF I HAD TO GO BACK TO 5/3[/quote]
What’s wrong with OHP with 5/3/1??
Why is it important to go heavy for 4-6 rm after the main lift??
Walking for cardio?? Buddy, jtown is an athlete. He gets heaps of cardio with game time and training.
This was a template based on ME. lol. I do not know if his OHP affects his bench. It doesnt affect mine and Ive come to the conclusion that i am able to do just fine with only raises and occassional db ohp as shoulder assistance work. CG Bench made my bench move up a lot better than OHP ever did. Plus in an interview Jim says that this may not be a bad idea replacing OHP with CG Bench.
Its important to go for a heavy 4-6 rm because in those first weeks its very possible that youre doing only 12-20 reps on your amrap sets. ESPECIALLY if youre really good at reps at lower %'s like I tend to be. It could very possibly mean that it takes you 3-4 cycles to get into weights that are challenging and close to actual 5/3/1. For me by this point I didnt even remember what it felt like to hold a heavy weight in my hands. Holding 100% real max is incredibly hard if you havent held anything even within like 90% real max within the time it took you to get there (probably 12-16 weeks depending on the person). So by hitting 4-6 rms you are holding heavy %'s while still following 5/3/1 on youre regular lifts which hopefully would allow you to feel used to the heavy weights by the time you get to them.
Yes. Walking cardio. Im not going to explain this one other than the fact that as an athlete I wanted to be able to concentrate 100% on strength training and skill training, not worry about how much cardio would affect my other sessions. Walking cardio will not affect these sessions and for some people even helps with recovery
[quote]jtownlax wrote:
Plainpat- That helps a lot. I have always been in the mindset that i had to keep exercises to 4 per session. I guess thats why i had a hard time fitting everything in.
Bird- I have to be in my first class at 740 AM. I agree with you, fasted cardio/skill training would benefit me ALOT. It just doesn’t fit the bill.
Both of you thanks for the help. At this point i am so lost i actually considered running SS for the rest of my life lol. 5/3/1 is appealing because i don’t really have to put much thought into training.
On the other hand every time i see a huge or strong guy he doesn’t look down into a book and do what the book says. He does what he feels is right and what works for him. At this point in my training career i feel that i need to figure this out. The template spar/plainpat have showed me looks awesome. I will probably start off with something similar. In short time i will only have 4 days a week to train. I think i will just do 2 core lifts a session work up to a 2-3 rm on 1 and a 4-6 rm on the other and just balance my assistance. I am not able to make a decision on my conditioning yet because i am not sure how my lax practices will be run. We will see.[/quote]
Do SS until it stops working.
10/24
Waist-34.25
Squats
200x5 x 3 Hit depth but that about it. Back rounded, and knee caved. Still a PR
Bench
125x5,4,4 2 more reps then last time, its progress
Rows
95x8 x 3 Felt good
Need to start eating cleaner as well.
jtown, another thing to keep in mind is you are still very young. I don’t mean this as a diss. Not at all. Just that you have a long time to figure out what works for you and your goals. Sure, some big guy doesn’t have his nose in a book, but he got big by following a plan that worked for him. Some experimentation is in order. I’m still fine tuning things a 43!
I encourage clean eating. it helps with everything.
Strangemeadows- Your right. I think i will just do 5/3/1 for a sure way to progress.
So… Lax starts the first week of november. So thats like next week i think. I will have “conditioning workouts” Monday, Wedensday, Friday.
I doubt i will do anything else conditioning wise besides these 3 workouts. I will definitely do something active on my rest day though.
I have decided to lift 4 days a week via 5/3/1. Assistance will be something similar to the layout plainpat has layed out above.
Will test maxes next week. Lol at a 145 bench max.
Diet is going to be cleaned up. Calories are up to 2400-2500.
More water will be drank.
More food will be ate.
More running will occur.
More weight will be lifted.
More gainz will be mine!
^^That’s the mindset for success^^
[quote]jtownlax wrote:
Strangemeadows- Your right. I think i will just do 5/3/1 for a sure way to progress.
So… Lax starts the first week of november. So thats like next week i think. I will have “conditioning workouts” Monday, Wedensday, Friday.
I doubt i will do anything else conditioning wise besides these 3 workouts. I will definitely do something active on my rest day though.
I have decided to lift 4 days a week via 5/3/1. Assistance will be something similar to the layout plainpat has layed out above.
Will test maxes next week. Lol at a 145 bench max.
Diet is going to be cleaned up. Calories are up to 2400-2500.
More water will be drank.
More food will be ate.
More running will occur.
More weight will be lifted.
More gainz will be mine!
[/quote]
If you run that its a reason its 4-6rms just saying, theres some wierd % thing that I used to know but now only remember it in application. Dont do 2-3rms on those secondary exercises
Plainpat- ill make sure i keep it to 4-6 reps. thanks
Started reading arnold new book " total recall". Very good, recommend it to anyone who admires the man.
[quote]jtownlax wrote:
Plainpat- ill make sure i keep it to 4-6 reps. thanks
Started reading arnold new book " total recall". Very good, recommend it to anyone who admires the man.[/quote]
I don’t admire his taste in maids…
SM- lol
10/26
Press
45x5
65x5
85x7 PR
95x2 PR
CG Bench
65x10
85x5
95x6
115x4 Felt good.
Lat pulldown
50x20
60x15
70x12 x 3
scarecrows
3 x 15 weight not worth mentioning lol
curls for girls
5 sets
Finally switched it up. Obviously SS was not going to continue working with all the extra activity. Not doing 5/3/1 just hitting a 2-3rm on the first lifts then 4-6 rm on the seconds. Assistance is balanced.
Session was really fun.
Good. They should always be fun.
Starting strength was probably the most fun training i had in a while. It was always a challenge to move the weight. I hope i can continue to push myself.
[quote]spar4tee wrote:
Good. They should always be fun.[/quote]
x2 If youre not having fun its not even worth it