Yeah, its’ one of those startup risk/reward deals.
If it cash crunches again, I’m gunna round up the VC’s and do my own.
I don’t know what the deal is lately, but I feel energized like I could work out a couple times a day.
I know I’m gunna crash soon, but feel like making hay right now.
The other thing I’ve noticed is I haven’t had DOM’s in a about 3 weeks.
Would be nice to know what’s going on.
[quote]Oldman Powers wrote:
Yeah, its’ one of those startup risk/reward deals.
If it cash crunches again, I’m gunna round up the VC’s and do my own.
I don’t know what the deal is lately, but I feel energized like I could work out a couple times a day.
I know I’m gunna crash soon, but feel like making hay right now.
The other thing I’ve noticed is I haven’t had DOM’s in a about 3 weeks.
Would be nice to know what’s going on.[/quote]
someone is slipping D bol into your cheerios in the morning:)
[quote]Oldman Powers wrote:
Thanks Harry.
If I can get through it without choking I’ll be happy. I don’t have expectations for putting up big numbers, just going to stick to a plan. Will get aggressive on the third lift, but within reason.
Just saw numbers from a Texas guy in my age/weight class that pulled in the mid 5’s and squatted low/mid 4’s raw. My equal on bench so I’ve got my work cut out.
Got my old job back today - Just when I was about to move to another company or start my own.
Right now I’ll take the devil I know rather than the devil I don’t.[/quote]
That is really sometimes the stable way to go.
Good looking lifting, and back to work. Things seem to be really pulling together for you.
Great news on the job OP. You sure seem to have mastered the program.
Meat - Breakfast of Champions!
Elai - Thanks for checking in. Looking forward to seeing your progress
Joe - Thanks, I wasn’t too worried, but things were starting to get uncomfortable. Nice to be back in the game.
JW - Thanks for checking in. Nice seeing you around these parts again.
C8/W4
Deload Continues
Lots of stretching and foaming.
Squats:
Warmup sets to 225
250 x 5
280 x 3
315 x 3
Ran out of time and had to leave early. Didn’t push the squats.
Probably a good thing because I’m starting to feel fatigue in the lower back and tight ITB’s.
Will probably officially deload next week.
[quote]Oldman Powers wrote:
Meat - Breakfast of Champions!
Elai - Thanks for checking in. Looking forward to seeing your progress
Joe - Thanks, I wasn’t too worried, but things were starting to get uncomfortable. Nice to be back in the game.
JW - Thanks for checking in. Nice seeing you around these parts again.
C8/W4
Deload Continues
Lots of stretching and foaming.
Squats:
Warmup sets to 225
250 x 5
280 x 3
315 x 3
Ran out of time and had to leave early. Didn’t push the squats.
Probably a good thing because I’m starting to feel fatigue in the lower back and tight ITB’s.
Will probably officially deload next week.
[/quote]
315 on an unofficial deload. You cut the feet right out from under me! Great lifting!
Thanks JW - But not really a deload week. I’m repeating my 3rd week of 5/3/1 instead of deloading.
Usually I’m feeling ready for a deload, but last week just didn’t do it for me.
So this week I replayed it and got a couple PR’s on deads and did better on bench than last week.
After today, I’m getting that familiar feeling of heaviness again. Going to do Mili’s tomorrow and then rest up.
Finding that good sleep is super important. Even if it means a sleep aid to get it done.
[quote]Oldman Powers wrote:
As you can see, the program never takes you to 90% or higher so I think deload week could be a little more aggressive than 50% load. Especially for an experienced lifter.
I’ve been pushing over 90% for my finishers in some lifts just as an experiment.
JMHO[/quote]
I really think you are thinking the right thoughts and on the threshold of truly making the program your own.
[quote]mrodock wrote:
[quote]Oldman Powers wrote:
As you can see, the program never takes you to 90% or higher so I think deload week could be a little more aggressive than 50% load. Especially for an experienced lifter.
I’ve been pushing over 90% for my finishers in some lifts just as an experiment.
JMHO[/quote]
I really think you are thinking the right thoughts and on the threshold of truly making the program your own.[/quote]
You are gaining enough experience to know my friend. I may try Shieko next year just because I’m jealous of the lower body gains you’ve made.
I sorta mistated the quote above. Deload weeks aren’t designed for pushing 90%…obviously. I was just making a point that this program if used by the book, probably doesn’t require a “light” deload.
90% and higher would be reserved for week 3 which is the heavy week of the cycle.
I forget that you keep checking in on me. 
C8/W4
Week 3 Repeat
BW 193.
Military Press:
Warmup to 135
145 x 5
170 x 3
180 x 6 (PR +1)
155 x 8
145 x 6
135 x 5
Dips:
BW x 15
+45 x 10
+90 x 10
Chin Ups
5, 8, 8, 6, 5, 4
Calf Work
Deload next week - Plan on basic Hypertrophy stuff and accessories.
Should mention for the money set on Milli’s I had elbow sleeves, wrist wraps and a belt. Took the weight down to just below the chin on each rep. To be strict, it probably needs to go to the collarbone.
Last rep was a grinder but easier than last week.
MP’s are one lift where many of us only go down so far. I keep it around chin level too and my shoulders thank me…
damn 180x6! nice PR set
Good on getting the job back. I know the feeling of things getting tight. Your numbers and dedication to lifting and this forum is appreciated, at least by me.
[quote]Oldman Powers wrote:
[quote]mrodock wrote:
[quote]Oldman Powers wrote:
As you can see, the program never takes you to 90% or higher so I think deload week could be a little more aggressive than 50% load. Especially for an experienced lifter.
I’ve been pushing over 90% for my finishers in some lifts just as an experiment.
JMHO[/quote]
I really think you are thinking the right thoughts and on the threshold of truly making the program your own.[/quote]
You are gaining enough experience to know my friend. I may try Shieko next year just because I’m jealous of the lower body gains you’ve made.
I sorta mistated the quote above. Deload weeks aren’t designed for pushing 90%…obviously. I was just making a point that this program if used by the book, probably doesn’t require a “light” deload.
90% and higher would be reserved for week 3 which is the heavy week of the cycle.
I forget that you keep checking in on me. ;-)[/quote]
The thing with Sheiko is I think you would know within about 4 weeks whether or not it is going to work. And if it works, it tends to work very well.
Yeah I understand what you mean about the deload. For week 4, I would be inclined to take week 1 and reduce all the weights by 5%, then do not do a rep out set and reduce accessory work if feeling beat up. If feeling really beat up, reduce the weights by 10% instead of 5%. Just an idea.
So week 4 would like something like this:
5x60%
5x70%
5x80% (do not rep out)
or like this if feeling beat up:
5x55%
5x65%
5x75%
The one other thing about 5/3/1, is I would probably make 5% jumps instead of 10% jumps in weeks 1 and 2. But in week 3 I think the 10% jumps are advantageous. Under this system a person wouldn’t get as many reps in the top set, but I’m not convinced this would be a bad thing. Just had been thinking about these things and thought this was a good time to type them out.
I read every workout; I enjoy following your progress and reading about your process.
SD - Thanks - My shoulders complain a bit too when I take it to the collarbone. Need to figure that out.
Thanks a bunch UN. Very much appreciated by me.
Mrodock - Not sure I follow you on the 10% jumps in week one and two.
Wendler has it set up for 5% between the weeks.
Thanks for your thoughts on the deload week. Something to think about.
Are you suggesting a repeat of week 1 from the current cycle, or doing the next cycle of week one without maxing reps?
I’m also considering some lighter speed work for deload week.
This cycle put me over 1100 on the ole wendler 1RM calc. for the first time.
Will be nice to actually perform that some day.
[quote]Oldman Powers wrote:
Mrodock - Not sure I follow you on the 10% jumps in week one and two.
Wendler has it set up for 5% between the weeks.
Thanks for your thoughts on the deload week. Something to think about.
Are you suggesting a repeat of week 1 from the current cycle, or doing the next cycle of week one without maxing reps?
I’m also considering some lighter speed work for deload week.
This cycle put me over 1100 on the ole wendler 1RM calc. for the first time.
Will be nice to actually perform that some day.[/quote]
Sorry for the confusion. It would look like this:
Week 1:
5x75%
5x80%
5+x85%
Week 2:
3x80%
3x85%
3+x90%
Week 3:
5x75%
3x85%
1+x95%
Week 4:
5x70%
5x75%
5x80% (no rep out)
Reset maxes and repeat.
I have a feeling you are not only going to realize your strength gains at the meet, but also surprise yourself.
[quote]mrodock wrote:
It would look like this:
Week 1:
5x75%
5x80%
5+x85%
Week 2:
3x80%
3x85%
3+x90%
Week 3:
5x75%
3x85%
1+x95%
Week 4:
5x70%
5x75%
5x80% (no rep out)
Reset maxes and repeat.
I have a feeling you are not only going to realize your strength gains at the meet, but also surprise yourself.
[/quote]
That looks interesting.
I think as long as I don’t rep out in week 1 and 2 I might have enough gas for week 3.
Food for thought.
Nice pic!
Thanks KP - I think I need a Tat to complete the Ghetto Yardman look. It would make a more convincing over-50 badass image, if there is such a thing.
Still not feeling like deloading, but going to do it anyway.
Settling on speed work for next week and see how it goes. I think my old joints will be happier.
Might throw in a heavy here and there.
