[quote]Anbraxas wrote:
[quote]DaCharmingAlbino wrote:
Where the hell did you find a virgin?[/quote]
It becomes somewhat easier if one doesn’t restrict the search by species…[/quote]
I think I’m gonna like you. Welcome.
Here’s Cycle 2, Week 3:
Military Press 77x5
Military Press 88x3
Military Press 99x13 (PR)
Narrow-Grip Pulldowns 176x5 (PR)
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x4
Narrow-Grip Pulldowns 176x4
Narrow-Grip Pulldowns 176x5
Dips 10
Dips 10 (2 sets of 10?! PR!)
Dips 5+ 5 negs (ran out of time before work)
Deadlift 220x5
Deadlift 253x3
Deadlift 275x12 (PR)
Hanging Leg Raise 13
Hanging Leg Raise 13
Hanging Leg Raise 13
Hanging Leg Raise 13
Hanging Leg Raise 13
Good Morning 77x10 (PR)
Good Morning 77x10
Good Morning 77x10
Good Morning 77x10
Good Morning 77x2 Twang behind left knee
Bench Press 143x5
Bench Press 165x3
Bench Press 187x12 (PR)
Bent Over Low Cable Row 93.5x12
Bent Over Low Cable Row 93.5x12
Bent Over Low Cable Row 88x10
Bent Over Low Cable Row 82.5x10
Bent Over Low Cable Row 77x10
Dumbbell Press 52.8x12 (PR)
Dumbbell Press 52.8x12
Dumbbell Press 52.8x10
Dumbbell Press 52.8x9
Dumbbell Press 44x12
Squat 220x5
Squat 253x3
Squat 275x13 (PR)
Leg Curl 132x10 Oops. Pin in wrong plate…
Leg Curl 121x10
Leg Curl 121x10
Leg Curl 121x10
Leg Curl 121x12
Leg Press 418x12
Leg Press 418x12
Leg Press 418x12
Leg Press 418x12
Leg Press 418x12
Run out of weight on the Leg Press machine, so I’m switching to single leg next cycle. If I can ever max out the plates on one leg, I’ll be a happy man.
Thats a lot of PR’s! Again at high reps.
If this is your 5/3/1 week your rep maxes should be in the 5 to 8 range for the money set. 3 is respectable. You really should consider upping your 1RM calc for the next cycle.
Congratulations on the PR’s!
Thanks for the feedback, guys, especially Oldman Powers. Noted and acted upon.
I used the projected 1RM’s from the last Cycle, fed them into the 5/3/1 spreadsheet, and came up with this month’s workloads.
So, here’s Cycle 3, Week 1:
Military Press 88x5
Military Press 99x5
Military Press 110x8
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Narrow-Grip Pulldowns 176x5
Dips 10
Dips 10
Dips 10 Last couple a struggle
Dips 4 + 6 negs
Dips 2 + 8 negs
Deadlift 220x5
Deadlift 253x5
Deadlift 286x10
Reverse Crunch With Dumbbell 66x10
Reverse Crunch With Dumbbell 66x10
Reverse Crunch With Dumbbell 66x10
Reverse Crunch With Dumbbell 66x10
Reverse Crunch With Dumbbell 66x10
Seated Good Morning 55x10 (protecting the left hamstring that keeps going ping)
Seated Good Morning 66x10
Seated Good Morning 66x10
Seated Good Morning 66x10
Seated Good Morning 66x10
Bench Press 154x5
Bench Press 176x5
Bench Press 209x5
Bent Over Low Cable Row 88x10
Bent Over Low Cable Row 99x10
Bent Over Low Cable Row 99x10
Bent Over Low Cable Row 99x10
Bent Over Low Cable Row 99x10
Bent Over Low Cable Row 66x10
Incline Dumbbell Press 44x10
Incline Dumbbell Press 49.5x10
Incline Dumbbell Press 55x10
Incline Dumbbell Press 55x10
Incline Dumbbell Press 55x10
Squat 231x5
Squat 275x5
Squat 308x5
Prone Leg Curl 101.2x10
Prone Leg Curl 132x10
Prone Leg Curl 132x10
Prone Leg Curl 101.2x10
Prone Leg Curl 101.2x10
Leg Extension 231x10
Leg Extension 231x10
Leg Extension 231x10
Leg Extension 231x10
Leg Extension 231x10
Reverse Crunch With Dumbbell 66x10
Reverse Crunch With Dumbbell 66x10
Reverse Crunch With Dumbbell 66x10
Slightly different assistance exercises here and there, partly because the hanging leg raises were no longer proving a challenge (well, no DOMS, anyway), and partly because I’ve had to use a different gym this week. Different equipment, and certainly a different attitude among the clientele: they seem to use it as a meeting place, especially the leg press. One guy was using the pins on the outside of the power rack, so he didn’t have to pick up the barbell from the floor. For bent-over rows. I kid you not. I did the warm-up sets of squats in the squat rack, trying to glower too much, and when he finally vacated, I moved in and did the money set in safety.
[quote]Anbraxas wrote:
Slightly different assistance exercises here and there, partly because the hanging leg raises were no longer proving a challenge (well, no DOMS, anyway), and partly because I’ve had to use a different gym this week. Different equipment, and certainly a different attitude among the clientele: they seem to use it as a meeting place, especially the leg press.
One guy was using the pins on the outside of the power rack, so he didn’t have to pick up the barbell from the floor. For bent-over rows. I kid you not. I did the warm-up sets of squats in the squat rack, trying to glower too much, and when he finally vacated, I moved in and did the money set in safety.[/quote]
Sometimes, you have to give them the ‘look’, other times…well, you know 
[quote]Anbraxas wrote:
trying to glower too much.[/quote]
Um… that should have read “trying NOT to glower too much”. But hey, it worked, whatever
good to see another late starter aboard . I too didnt start lifting until into my 40’s .
but I use a conjugate template :0 . progress and PRs are possible regardless of the programming .
good luck and train hard
[quote]marlboroman wrote:
I use a conjugate template :0 . progress and PRs are possible regardless of the programming .
[/quote]
I’m interested, and I wanna learn. What does that involve?
[quote]Anbraxas wrote:
[quote]marlboroman wrote:
I use a conjugate template :0 . progress and PRs are possible regardless of the programming .
[/quote]
I’m interested, and I wanna learn. What does that involve?[/quote]
often referred to as Westside . dont program hop though dude . nothing wrong with learning about different training methods , just dont let it confuse the shit outta you . 531 is a solid program .
Thanks for that - not going away from 5/3/1 for the foreseeable…
Anyhoo: here’s Cycle 3, Week2:
08/03/10
Military Press 101.25x3
Military Press 112.5x3
Military Press 123.75x6
Narrow-Grip Pulldowns 173.25x5
Narrow-Grip Pulldowns 189x5
Narrow-Grip Pulldowns 189x5
Narrow-Grip Pulldowns 189x5
Narrow-Grip Pulldowns 189x5
Dips 10
Dips 10
Dips 10
Dips 9 + 1 neg
Dips 8 + 2 negs
09/03/10
Deadlift 236.25x3
Deadlift 270x3
Deadlift 303.75x6
Reverse Crunch With Dumbbell 61.875x10
Reverse Crunch With Dumbbell 61.875x10
Reverse Crunch With Dumbbell 61.875x10
Reverse Crunch With Dumbbell 61.875x10
Reverse Crunch With Dumbbell 61.875x10
Seated Good Morning 67.5x10
Seated Good Morning 67.5x10
Seated Good Morning 67.5x10
Seated Good Morning 67.5x10
Seated Good Morning 67.5x10
11/03/10
Bench Press 168.75x3
Bench Press 191.25x3
Bench Press 225x7
Lat Pull 90x10
Lat Pull 112.5x10
Lat Pull 112.5x10
Lat Pull 123.75x10
Lat Pull 123.75x10
Incline Dumbbell Press 58.5x10
Incline Dumbbell Press 58.5x10
Incline Dumbbell Press 58.5x10
Incline Dumbbell Press 58.5x8 + 2 partials
Incline Dumbbell Press 58.5x5
Incline Dumbbell Press 22.5x10
12/03/10
Squat 258.75x3
Squat 292.5x3
Squat 326.25x7
Leg Curl 106.875x10
Leg Curl 129.375x10
Leg Curl 129.375x10
Leg Curl 129.375x10
Leg Curl 129.375x10
Leg Press - One Leg 135x10 R
Leg Press - One Leg 135x10 L
Leg Press - One Leg 157.5x10 R
Leg Press - One Leg 157.5x10 L
Leg Press - One Leg 180x10 R
Leg Press - One Leg 180x10 L
Leg Press - One Leg 202.5x10 R
Leg Press - One Leg 202.5x10 L
Leg Press - One Leg 225x6 R
Leg Press - One Leg 225x6 L
Leg Press - One Leg 225x4 R
Leg Press - One Leg 225x4 L
No PRs this week, but I equalled the 1RM on several exercises. Actually, strike that, I PR’d on the Single-Leg Press. Onward and upward.
And now we have Cycle 3, Week 3 - the first time I’ve done it with “proper” weight, I guess…
Military Press 101.25x5
Military Press 112.5x3
Military Press 123.75x7 (new PR)
Narrow-Grip Pulldowns 191.25x5
Narrow-Grip Pulldowns 191.25x5
Narrow-Grip Pulldowns 191.25x5
Narrow-Grip Pulldowns 191.25x5
Narrow-Grip Pulldowns 191.25x6
Dips 10
Dips 10
Dips 10
Dips 10
Dips 10 (Yay! 5x10! First time!)
Deadlift 258.75x5
Deadlift 292.5x3
Deadlift 326.25x7 (=PR)
Reverse Crunch With Dumbbell 58.5x10
Reverse Crunch With Dumbbell 58.5x10
Reverse Crunch With Dumbbell 58.5x10
Reverse Crunch With Dumbbell 58.5x9
Reverse Crunch With Dumbbell 58.5x9
Seated Good Morning 78.75x10
Seated Good Morning 78.75x10
Seated Good Morning 78.75x10
Seated Good Morning 78.75x10
Seated Good Morning 78.75x10
Bench Press 180x5
Bench Press 213.75x3
Bench Press 236.25x5
Lat Pulldown 123.75x10
Lat pulldown 123.75x10
Lat Pulldown 123.75x10
Lat Pulldown 123.75x10
Lat Pulldown 123.75x10
Incline Dumbbell Press 58.5x10
Incline Dumbbell Press 58.5x10
Incline Dumbbell Press 58.5x10
Incline Dumbbell Press 58.5x10
Incline Dumbbell Press 58.5x10
Incline Dumbbell Press 27x10
Squat 281.25x5
Squat 315x3
Squat 348.75x4
Leg Curl 135x10
Leg Curl 135x10
Leg Curl 135x10
Leg Curl 135x10
Leg Curl 135x10
Leg Press - One Leg 225x10 R
Leg Press - One Leg 225x10 L
Leg Press - One Leg 225x10 R
Leg Press - One Leg 225x10 L
Leg Press - One Leg 247.5x10 R (new PR)
Leg Press - One Leg 247.5x10 L
So it’s becoming apparent that I have greater “endurance” strength in the Bench and Squat, as I cannot yet reach my old PRs with higher weights, whereas my Military Press PR’d fairly easily, so I have greater explosive strength up top than I do endurance. Deadlift, I strapped for the money set, as I wanted to make sure the posterior chain got the workout, and not my grip. I won’t be strapping for anything less than the money sets - not warmups, not working sets.
Next week, for the deload week, I’m obviously not pushing the max weights/low reps. However, I’m planning to carry on with the progress on the medium weight/high-rep assistance exercises, as it seems to make more sense that way for me.
Nice looking work so far. Keep it up.