I’ve been out of the game for a while. i’ve been busy building cars and let my training slip for a few years. After feeling like crap I went to my doc, and she said “Your T levels are below the bottom of the normal range.” Knowing what I need to do, I started training again and started TRT. The goal is to get back into compititon shape again. I look forward to getting to know some of you guys on the site.
How old’s the picture? You were definitely in compition shape then. You won’t be starting from scatch. Should still have a good foundation to work with. Welcome. (Beware the 5/3/1 cultists. They’re everywhere in here)
I will second Harry on the 5/3/1, it is a freaking cult. Personally I follow 6/4/2. Really ups the volume. This is a good place to post. I can speak from personal experience that ‘muscle memory’ works.
Beware of a few folk here. You can probably tell who they are if you look at Eco’s 2010 Objective thread. Some dangerous sorts lurking here.
fuck you. do 5/3/1 or die like the rest.
love
old lardass
seriously though, we are not so much of a cult as a religion…
welcome to the Home for Aging Meatheads.
Now, do 5/3/1 or we’ll do to you what we did to PeteS’ masculinity
[quote]mjnewland wrote:
seriously though, we are not so much of a cult as a religion…
welcome to the Home for Aging Meatheads.
Now, do 5/3/1 or we’ll do to you what we did to PeteS’ masculinity[/quote]
Hey now, keep it quiet over here. My wife has to sleep so she can go to work, and I need my rest to go… clothes shopping!!!
Dude, sorry for the hijack.
Hey - he posted a picture - aren’t we supposed to be ripping him a new one? That’s what all the other forums say we should do…
5/3/1 all the way! (does impression of most muscular pose)
looking rugged in your pic…
welcome to old farts who lift heavy shit…
lots of people to learn from and be inspired.
[quote]hel320 wrote:
How old’s the picture? You were definitely in compition shape then. You won’t be starting from scatch. Should still have a good foundation to work with. Welcome. (Beware the 5/3/1 cultists. They’re everywhere in here)[/quote]
The pic is from 98 it was taken between prejudging and the night show for the Sunshine classic in West Palm Beach. I place 2nd in the mens open middle weight. That was my second show. BTW, What the heck is the 5/3/1 group?
It’s all the people doing Wendlers 5/3/1.
Read this article, good intro to it:
I just revamped to a 4 day/week upper/lower split so I’m not in the club. 
Sounds like a great program for strength athaletes. Not for me. I’m not looking to be nearly as big and strong as I was when I was competeing. I had already gone past my skeletal limits, and luckily did not cause any real damage. I like a push pull, major minor 4 day split with integrated balance and core trainig. It works very well for me. Then after 12 weeks I olympic lift for 8 weeks. Next 1 week off. After that, a whole new push pull major minor 4 day split with balance and core training. Repeat ect… You get the idea. The muscle never gets too used to the same routine and always keeps progressing towards balance and flexibility. That’s my 2 cents, for what it’s worth. I’ve studied, used, and taught just about every training method out there, and that’s what I’ve found works best for me.
Welcome. I’ve been a lurker for some time and have been reluctant to venture to the over 35 section as I refuse to accept my age. But seeing as you looked better than most 20 year old’s I feel less resistant to it now.
Never heard of the 5/3/1 either. Care to share your workout split? I could use help in that area.
Welcome. Looks/sounds like you know what to do and what works best for you. Now get back to it and let us know how it goes.
Warm up with 2 - 3 core exercises targeting the muscle groups I’m working that day.
1: Chest and Biceps
2: Legs and Calves
3: Back and Biceps
4: shoulders and traps
The key is each muscle group once a week for recovery purposes. 8 hrs of sleep per night. Your muscle needs to rest and recover to grow.
I actually just wrote a much more detailed explination than that but bumped my mouse pad when the cursor was on reset and lost the whole thing. I wanted to throw my lap top through the window for waisting my time. so you got the shortend version. If you want greater detail, let me know, I will rewrite it later when I’m not fuming anymore.
Just to let you know where i’m comming from. I have a B.S. in exercise science and wellness education and was personal training for the las 20 years. 10 years at a very high end athletic club in Florida. Now I Train a few clients but started a new career managing a high performance speed auto shop.
Okay seriously I cannot find the 5/3/1 ebook anywhere. I’m more than willing to pay for it though. Someone give me a link.
[quote]jacheson wrote:
Okay seriously I cannot find the 5/3/1 ebook anywhere. I’m more than willing to pay for it though. Someone give me a link.[/quote]
paper: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=134&pid=3206
e-book: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2976
Hey thanks for the info. I typically do legs, chest/back, shoulders/arms/traps. I didn’t think once a week would be enough to grow really. I guess I could up the sets and try the once a week routine.
Yeah sucks when you’ve typed all that then lost it! Had that happen before.
[quote]machf1a wrote:
Warm up with 2 - 3 core exercises targeting the muscle groups I’m working that day.
1: Chest and Biceps
2: Legs and Calves
3: Back and Biceps
4: shoulders and traps
The key is each muscle group once a week for recovery purposes. 8 hrs of sleep per night. Your muscle needs to rest and recover to grow.
I actually just wrote a much more detailed explination than that but bumped my mouse pad when the cursor was on reset and lost the whole thing. I wanted to throw my lap top through the window for waisting my time. so you got the shortend version. If you want greater detail, let me know, I will rewrite it later when I’m not fuming anymore.
Just to let you know where i’m comming from. I have a B.S. in exercise science and wellness education and was personal training for the las 20 years. 10 years at a very high end athletic club in Florida. Now I Train a few clients but started a new career managing a high performance speed auto shop.[/quote]
Big muscle groups get 4 exercises 4 sets each. Small muscle groups get 3 exercises 3 sets each. Up the weight each set and take each set to muscle failure. Make sure your last set of each exercise you can complete no more than 5 - 8 reps before failure. Do this for 12 weeks, and you will grow. If you are doing it right, you should be sore for 3 - 4 days. Your muscle will need that full weeks recovery.
Welcome, brother, but first, let us pray:
“Our Father, who’s name is Wendler,
Hallowed be 5-3-1,
Thy program’s fun, thy will be done,
In gyms, as it is by Wendler.
Give us this weight, our daily reps
And spot us our failures as we spot those who fail on their sets,
And lead us not into fatness, but deliver us from atrophy
For 5-3-1 gives us the power and the glory for ever and ever. I-ron.”