Haha I completely agree, simply tongue in cheek you weakling…eh? 
1 Like
That’s better. 
Edit: How are things man? I know you managed to hit that front squat PR a little while ago, but any other cool news in lifting/life?
Yeah hit it, am owning it, everything else is moving so-so, got OHP for 200x1 and 195x2, but all the other stuff has stalled, ha. Probably because I’m doing my own “programming” again, need to hit a 5/3/1 cycle again and get better (But I don’t wanna)
2 Likes
Haha, I know this game all too well.
I’ve been enjoying the conjugate method so far (only in week 3). If I start seeing some improvements in my lifts I could see this being a long term style of training for me. There’s flexibility and so much variation that it kind of ends up feeling like your own “programming” when you’re in the gym. Rather than the typical 5/3/1; must hit 4.5 reps at 242.65lbs or else it isn’t 5/3/1.
I’m enjoying the ability to crush it on good days, and back off on days where shit just ain’t there.
1 Like
Well, if you aren’t doing a true Romanian DL, that could be why you aren’t feeling it? The stiff leg is more of a stretch and the RDL is hip hinge. I can do a body weight RDL and if I’m squeezing my glutes/hams, I feel it. Have you tried elevating your toes on a plate?
1 Like
Thanks for the comments Jamie! I think I just need to spend a little time looking at some form videos to learn the movement better.
@mr.v3lv3t actually also mentioned this above, so I will definitely give this a go next time as well to see if I can target my hamstrings a bit better.
1 Like
Jmaier and I had a little discussion in cdmac’s log about the dogma of 5/3/1 yesterday. 5/3/1 and the programming is great of course, but it’s also a really good progression model for the big lifts if you’re into making your own programs. Just don’t call it 5/3/1 and post in Jims forum lol.
3 Likes
Exactly. I really like the 5/3/1 progression model. It is nothing ground breaking though, just simple and effective. Add more weight for less reps over time, then reset cycle with slightly more weight…continue forever.
All his new add-ons and templates basically just cover any/every possible combination of how one may run it (to the point where I would questions whether it is 5/3/1 anymore at all), but heaven forbid you make your own changes, BLASPHEMY!
To be fair, a lot of the people making these changes would be better off running it as prescribed, but as long as you’re using the 5/3/1 progression for the main lifts than I consider it 5/3/1. The 5/3/1 sub forum on here is one of the most ridiculous places on this forum that I try not to invest much time reading.
4 Likes
That pretty much echos our convo yesterday. I pop into that sub-forum now and then just to see the shit storm, but rarely participate. I don’t need that kind of negativity in my life.
4 Likes
I find myself getting irritated by scrolling past the thread titles on my way to the Bigger, Stronger, Leaner forum. I feel like I’m the only one who knows how to use the search function!
Apparently 5/3/1 newbies are just bursting with impulsive thoughts and questions and can’t contain themselves.
1 Like
DE LOWER
BANDED BOX SQUATS (Red + Blue Mini)
135 x 5
185 x 3
225 x 2
285 x 2 x 8 (EMOM style)
SUMO DL
135 x 2
225 x 2
315 x 2
365 x 2
405 x 1
455 x 1 x 6
All sets hook grip.
SUPERSET
TOES ELEVATED RUN THE RACK DB RDL INTO SHRUG
(jeez, if I was standing on a bosu ball with a band changing my pelvic alignment I would be half way to a John Rusin movement - cheap shot, I know. I’m sure he is a nice guy. Sorry John, all in good fun!)
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
INCLINE SITUPS
15, 15, 15, 15
3 Likes
Here are my singles at 455lbs. Sumo, hook grip. Front angle as requested by @BOTSLAYER. Pick my form apart fellas!
4 Likes
Can’t see anything wrong there.
1 Like
Tight all the way.
No expert at all, but that looks rock solid.
I can hear Mark Rippetoe, “Chest up” “tight” “Pull”
Hips and shoulder rise exactly the same time.
Nice 
1 Like
Nice.
You’re a lot stronger than me. If 455 is 75% does that mean you pull 600?
I don’t see anything wrong with the your deadlift maybe soft knees on a couple of the reps but maybe that’s just you putting the bar down fast.
Yep, I pulled 605lbs early this year and am hoping to hit 625lbs next week actually.
Thanks man, I’ll make sure to be mindful of this going into next week’s maxing session.
1 Like
Saw this on the Youtubes and came in 
Form is rock solid I do think your hands are smidge close on a couple of the reps but that is nit picky.
2 Likes
ME LOWER
Nice long warmup, with some light AirDyne to really get loosened up for some max effort squats!
BACK SQUAT
135 x 3
225 x 3
315 x 2
365 x 2
405 x 1
455 x 1
495 x 1
545 x 0 ← Fuck (would have been 20lb PR)
545 x 0 ← Ok, that must just have misgrooved…I’m just going to rip it fast…not even close…
495 x 0 ← Ok, I’ll hit 5 plates again to make me feel better. FUCK!
Almost left the weight room, but instead:
4 Rounds of:
15 x Hanging Leg Raises
25 x 25lb Front Plate Raise (overhead)
15 x Cross Body Hammer Curls 25lbs
I’ll post a video after I stop feeling so damn ashamed of that workout…or after I get some whisky in me.
EDIT:
I was supposed to also do sumo DL max effort (hence the high socks), but skipped that given the results of my squats…
6 Likes
Unlucky man, youl get it next time tho.
1 Like