With the “TBT” approach to your 5/3/1 interpretation is that a la the two a day split per what Wendler suggest or more or your own version of an accumulation block? Or am I completely off the mark?
[quote]detazathoth wrote:
With the “TBT” approach to your 5/3/1 interpretation is that a la the two a day split per what Wendler suggest or more or your own version of an accumulation block? Or am I completely off the mark?[/quote]
It’s full on weird. It’s actually something I started doing when I was going to school and working 30-40 hours a week in different cities. I was able to train nearly every day, usually twice a day, but not for prolonged periods of time. I had been using Wendler’s 5/3/1 football split that he writes about in the book, and I further adapted that to my goals and time constraints.
Basically, it looks like this:
Day 1: 5/3/1 Deadlift, 5/5/5 Press, Lower body assistance (this is bodybuilding-style work)
Day 2: Back (rows, pulldowns, chins, whatever…just lots of it)
Day 3: 5/3/1 Incline, 5/5/5 Deadlift, bodybuilding-style shoulder work
Day 4: off
Day 5: 5/3/1 Squat, 5/5/5 Bench, bodybuilding-style leg work
Day 6: Back swellebration
Day 7: 5/3/1 Bench, 5/5/5 Squat, bodybuilding-style chest/arm stuff
Day 8: off
and then repeat with the next wave’s percentages as per the 5/3/1 method books
When I was going crazy with classes and my own business, I would usually split this up into early afternoon for the barbell lifts and do the bodybuilding stuff around 9 or 10pm before eating some burgers or pizza on the way home (stayed at about 12% bodyfat for the entire duration of this time U MAD?) and passing out.
Now I’m working fairly long hours at a desk and usually have a good bit of energy once I get going after work. I can still get through these in about 90 minutes, which is perfect for me personally, and the loading scheme is tried-and-true. Lets me be creative with some stuff and just totally autopilot the loading on things that I don’t really need to tinker with at all.
Here is a “client” of mine that I’ve been prepping for her first physique competition. 14 days out in this picture. No voodoo, no esoteric methods.[/quote]
I call bullshit…everyone knows getting jacked is way more complicated than simply working hard and following a solid diet plan.
New cycle and switching back to high bar olympic-style squats means my weights are embarrassingly low for the extra work sets that this template has me doing on upper body days. Oh well.
Wednesday-
a. Chins- bw (170) x20, x15, x13
b. Meadows Rows- 110x10 x4
c. Seated Face Pull- 50x12 x3
d. Close Grip Pulldown- 180x10 x3 drop 160x10 drop 140x10
e. Barbell Shrug- 315x15 x2
f. Single Arm Smith Shrug- 90x20 x2
Friday-
a. Incline-
bar x10 x2
135x5
155x5
175x5
195x12
b. Squat, beltless-
bar x10
135x5
185x5
215x5
245x5
c1. Leaning Lateral Raise- 50x10 x4
c2. Band Pull-apart- mini x50 x4
Buckeye girl took overall physique at her first show this weekend. Very proud of her. Detty and I proceeded to gorge and get weird all weekend.
Monday:
a. Deadlift-
135x5
205x5
250x5
290x5
330x12
b. Press-
bar x10
95x5
115x5
135x5
c. Front Squat-
135x8
195x8 x3
d. Seated Calf Raise- 110x12 x3
Tonight:
a. Chins- bw(170) x25, x20, x15
b. Deadstop Dumbbell Row-
75x15
105x8 x4
c. Close Grip Pulldown- 170x12 x3
d. Wide Grip Cable Row- 120x15 x2
e. Cross-body Hammer Curl- 60x12 x3
f. Incline Dumbell Curl- 35x8 x3
g. Preacher Curl- 65x12+7+4
h. Smith Shrug-
180x15
270x15x3
drop
180x30
drop
90x50
Just so you know, I think today is the first day that I’m not sore all over. With all of the food I’ve been eating, I would have thought that recovery would have been better, not worse…This does get better, right?
[quote]buckeye girl wrote:
Just so you know, I think today is the first day that I’m not sore all over. With all of the food I’ve been eating, I would have thought that recovery would have been better, not worse…This does get better, right?[/quote]
[quote]buckeye girl wrote:
Just so you know, I think today is the first day that I’m not sore all over. With all of the food I’ve been eating, I would have thought that recovery would have been better, not worse…This does get better, right?[/quote]
