waist-33.5
bench- moved grip in a couple inches. Shoulders just feel better
45x5
95x5
115x3
135x3 PR ehh
Incline
95x7/7/5
db low incline
40x10/10/7
flys/ dip machine SS
40x15 x 3 / 90x15 x 3
pushdown
30x20/15/15
Solid. Really pushing my bodyweight down lately. Not only do i need to improve my speed but i want to get lean.
I don’t even need chalk anymore
Whys that spar
[quote]jtownlax wrote:
Whys that spar[/quote]
Dunno just don’t. Maybe I’m not pulling enough weight.
Jtown, why do you fuck around with such light supplemental/accessory work?
do pushups, as well as dips and pullups if you can as your primary upper body accessories for a couple months srs
[quote]spar4tee wrote:
[quote]jtownlax wrote:
Whys that spar[/quote]
Dunno just don’t. Maybe I’m not pulling enough weight.[/quote]
grip strength of peace? I couldn’t find videos of you on youtube but I remember you being a strong dude
DSSG- what do you mean. I know that i’m not really strong but i think my assistance is kinda on par with where it should be.
brown- I can do pushups but dips kill my sternum and i can only do 5 chinups.
Right now i don’t know where i am going with my lifting. I just want to get stronger. I dislike WS4sb because i feel like i am not doing enough. Right now i have 4 days a week to lift and honestly have no clue what to do. My goal is just to become a better athlete and get stronger.
I used to get sternum pain a lot, it went away after a few months of just doing it, I think the stretch position is tough on that area until you get acclimated. I say just stick with WS4SB and focus on improving your form.
if I could go back in time I’d do:
day 1 ME bench, dips, pushups, pullups (sets of 2-3 will increase how many reps you can do), bicep/tricep supersets, heavy rows and shrugs, lateral/front/rear delt supersets
day 2 max effort leg day that defranco listed
day 3 same as day 1 but swap a couple sets of 95 lb bench or light db bench for high reps for ME bench
day 4 dynamic leg day that defranco listed
paypal me $5 when your lifts shoot up
Brown- thanks for that man. I was never a fan of DE leg day. I don’t have a box jump so the session is about 30 minutes tops. Anything you recommend subbing for jumps?
By that I mean doing stuff like push downs and flies along with most of your supplemental work being dumbell/machine. I wasn’t saying anything about the weight used, more of the exercise selection, I am a believer in barbell work being the vast majority of someone’s training and going with heavy exercises vs light barbell vs dumbell rows, for back work, tricep extensions/jm presses vs push downs , kick backs, for more focused tricep work, front squatsvs lunges although both are great exercises, bench variations vs flies, ect .
I train with a conjugate method (westside or what WS4SB is based around) and this is actually what I am going to do today:
max effort close grip up to a triple at 190 at the minimum and possibly 195, Jm press for 4 sets of 10 or less if they are no longer jm presses, some time of bent over barbell row probably starting a light cycle with stricter form so 4X12 with a pause/slow lowering, a pull up variation or one arm barbell row for 4 sets of 15, rear delt/lateral delt super set 3 sets of 25 with 30 second rest, and a tricep extension and curl super set for 3 sets of 15 and 30 second rest. That is an accumulation cycle workout with a light exercise selection and extremely dense compared to what I normally do.
I think jumps in place would work well. To be honest my lower body has never been explosive and my deadlifts are hardly stronger than yours, so I will give some plyos a try today and let you know how it goes.
I am going to run 5/3/1 with bodyweight assistance. Hopefully i can maintain 4 days a week but when practice become 5 days a week i will drop to lifting 2 times a week.
[quote]jtownlax wrote:
I am going to run 5/3/1 with bodyweight assistance. Hopefully i can maintain 4 days a week but when practice become 5 days a week i will drop to lifting 2 times a week. [/quote]
Thats what Im doing but Im only doing it twice a week, having a bench press day and an overhead press day. I will be re-introducing squats on one of those days soon. Ive only been doing it for 3 weeks so I cant really say how effective it is through experience.
I think running it 4 times a week might be a bit optimistic considering your program. At the end of day, your an athlete, don’t get too caught up about aesthetics and “chasing the pump”. Get strong and run hills. All that you have to remember is that your trying to progress with the weights you use and the number of hills you can run. Fuck the mirror. At the end of the year when you lift the championship trophy above your head are people going to say “He can deadlift this much and he has a nice quad sweep” or are they going to say “That kid was fast and strong with uncanny skills”?
The reason Im liking 531 is because its low volume and easy. Im in and out of the gym under 40 minutes, although then I go to the field and do conditioning/skills. Carrying extra muscle mass in your biceps or having sore legs for 4 days, is not going to make you a better athlete.
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Well just found out that i will be in the weightroom for lacrosse 2 days a week. I have no control over what i’ll be doing. Hopefully i can make it work with my 5/3/1 schedule.
From now on i will be logging my food intake, every session ( lax lifting, lax conditioning, solo session etc.).
1/28
lax conditioning.
running stairs (20 min)
agility (20 minutes)
sprints (10 minutes)
distance run (10 minutes)
brutal.
1/29
nothing
1/30
A.M. Lax lifting ( i have no control over what we do here)
Bench
45x10
95x12
115x10
125x5 PR
Db incline
35x10
40x8
45x6 PR
Db flys
20x12 x 3
EZ bar curls
35x12 x 3
P.M. (on my own)
wallball 50 reps a hand
hill sprints X10
waist is 33.75
So how is Lax lifting going to fit in with your own program?
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Birdman- I honestly have no clue. Here’s the schedule right now
Monday- lax conditioning
Tuesday- 5/3/1 deadlifts
Wednesday-A.M.: lax lifting (Upper body) PM: wallball/ hillsprints
thursday- 5/3/1 Press
friday- Lax lifting (lower)
saturday- 5/3/1 bench
sunday- 5/3/1 squat
Obviously this is WAY too much work and i won’t be able to maintain this. Right now i am in the process of picking and choosing whats important to me.
[quote]jtownlax wrote:
Birdman- I honestly have no clue. Here’s the schedule right now
Monday- lax conditioning
Tuesday- 5/3/1 deadlifts
Wednesday-A.M.: lax lifting (Upper body) PM: wallball/ hillsprints
thursday- 5/3/1 Press
friday- Lax lifting (lower)
saturday- 5/3/1 bench
sunday- 5/3/1 squat
Obviously this is WAY too much work and i won’t be able to maintain this. Right now i am in the process of picking and choosing whats important to me. [/quote]
You doubt the human bodys ability to adapt way too much
Plainpat- Maybe so. Right now i’m just going to push it. So far this week i have felt pretty good except for my lower back flaring up. Nothing some foam rolling can’t handle
1/31
After school
wallball 50 left, 50 right
9PM
5/3/1 Press
Press
45x5
65x5
75x5
85x7 PR Not bad considering i just hit a PR on bench yesterday.
CGBP
95x10 x 3
rear delt machine/side delt cable SS
40x20 x 3 / 7.5x12 x 3
skullcrushers
30x12 x 3 Did not like, dips next time
shrugs
50’sx15 x 3
Ran a mile in 7:07
ehh
Ok, dont panic.
We have 2 options;
or
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