[quote]PeteS wrote:
Oldman Powers, on behalf of Ugliville I apologize for the earlier hijack. Keep lifting. [/quote]
No Problem. Thanks for represent’in.
How do I join the club? Does bald count? Maybe I just gotta lift ugly amounts of weight. It’ll be a while before I’m truly fugly. I’m just sorta ugly.[/quote]
Bald is a prerequisite. Beard and gut are optional. [/quote]
Hmmmm…I have the gut and beard, but I’m not going bald. Kevin does say that I look like Shrek, though. Is that enough? Or is it like OP says, and I have to lift hideous amounts of weight?[/quote]
You’re bigger then me and military press my house. I think we could make an exception especially if you look like Shrek.
[quote]PeteS wrote:
Oldman Powers, on behalf of Ugliville I apologize for the earlier hijack. Keep lifting. [/quote]
No Problem. Thanks for represent’in.
How do I join the club? Does bald count? Maybe I just gotta lift ugly amounts of weight. It’ll be a while before I’m truly fugly. I’m just sorta ugly.[/quote]
Bald is a prerequisite. Beard and gut are optional. [/quote]
Hmmmm…I have the gut and beard, but I’m not going bald. Kevin does say that I look like Shrek, though. Is that enough? Or is it like OP says, and I have to lift hideous amounts of weight?[/quote]
You’re bigger then me and military press my house. I think we could make an exception especially if you look like Shrek.[/quote]
Yay! I’m moving to Uglyville!
Wait…you live in a doll house?
Thanks for the back slaps. Appreciate the support.
Cycle 1, Week 3 - 5/3/1
Military Press Day.
MP:
Warmup -
20xbar, 20xbar, 10x95
Working sets -
5x125
3x145
5x165 (This should be pretty close to my BW on 1RM)
BBB:
5x10x85
Accessory -
Pull Ups:
10xBW
7xBW
5xBW
5xBW
5xBW
MP’s felt pretty good - I have to watch my left shoulder and make sure I warm it up really well for any kind of pressing. Its OK as long as its warm, but if I go heavy when cold it feel like a dagger digging in. For the last few years I’ve lived by the old gymnast saying, “treat the shoulders like glass”.
I decided to use better form on the pull ups. Going all the way to the bottom, full arm extension with a slight pause before going back up. Much better but I can’t get as many reps in as a 3/4 down.
My forearms/grip have been taking a beating on this program and its effecting my deadlifts, Kroc Rows and Pull ups. Its all good though.
[quote]Oldman Powers wrote:
Thanks for the back slaps. Appreciate the support.
Cycle 1, Week 3 - 5/3/1
Military Press Day.
MP:
Warmup -
20xbar, 20xbar, 10x95
Working sets -
5x125
3x145
5x165 (This should be pretty close to my BW on 1RM)
BBB:
5x10x85
Accessory -
Pull Ups:
10xBW
7xBW
5xBW
5xBW
5xBW
MP’s felt pretty good - I have to watch my left shoulder and make sure I warm it up really well for any kind of pressing. Its OK as long as its warm, but if I go heavy when cold it feel like a dagger digging in. For the last few years I’ve lived by the old gymnast saying, “treat the shoulders like glass”.
I decided to use better form on the pull ups. Going all the way to the bottom, full arm extension with a slight pause before going back up. Much better but I can’t get as many reps in as a 3/4 down.
My forearms/grip have been taking a beating on this program and its effecting my deadlifts, Kroc Rows and Pull ups. Its all good though.[/quote]
Nice work. I too do my chins from full extension. When I go to the gym, I see alot of ‘halfrep’ magees when it comes to chins and dips. ‘I did 20 pullups’. No, as my DI used to say, ‘If it ain’t full, it don’t count, so you have 0! Do it again.’ Funny thing was, though, He’d let you go till you thought you were done, then say that shit!
Warmup and stretching 10 min.
10x135, 10x135, 5x185
Working Sets:
5x225, 5x255, 3x275
BBB-
4x10x135
Other-
Standing Calf Raises:
10x225, 10x295, 8x345
Legs and joints were tight from Tuesday’s Squat sessions. Knees and hips where still stiff under load during the warmup sets. Need to warm up more.
Deadlifts felt pretty good and I noticed my Erectors got a good pump. I probably could have done another 3 or 4 reps on the last set but the erectors were so tight I couldn’t sense my lower back position. Going to keep working at these weight levels for a while until I get more reps going.
Question - When doing deadlift reps on the working sets, is it better to touch and go or let the bar settle and reset each rep?
ruglayer - I hear ya. There’s a guy in my gym that loads up the Smith Machine with 3 plates (He thinks its 315 but doesnt know the bar weighs 15 lbs, not 45.) Then proceeds to do 2 inch bench presses from the top for 5 reps. He’s recently “moved up” to the free weight bench and is pumping out 2 inchers there. Never seen him to a full ROM in anything. I can’t look but its like watching a car wreck.
Chins have been the only exercise that I haven’t taken a full ROM. Starting doing that early on because it was the only way I could get more than a few reps. Over time I could get up to 20 reps doing 3/4 ROM. Its helped build my grip and back strength but now it’s time to do full ROM.
[quote]Oldman Powers wrote:
ruglayer - I hear ya. There’s a guy in my gym that loads up the Smith Machine with 3 plates (He thinks its 315 but doesnt know the bar weighs 15 lbs, not 45.) Then proceeds to do 2 inch bench presses from the top for 5 reps. He’s recently “moved up” to the free weight bench and is pumping out 2 inchers there. Never seen him to a full ROM in anything. I can’t look but its like watching a car wreck.
[/quote]
Hey, I know that guy!!! I’ve also seen him to that with smith mils…and I heard him tell a female that he was a personal trainer Oh well, car wrecks are crowd pleasers.
Question - When doing deadlift reps on the working sets, is it better to touch and go or let the bar settle and reset each rep?
[/quote]
I would definitely recommend doing each rep from a dead stop. Not only will it build strength off the floor, it will also enable you to focus on perfect form for each rep. When deadlifting touch and go it is easy to get slightly further out of the proper groove on each successive rep.
Question - When doing deadlift reps on the working sets, is it better to touch and go or let the bar settle and reset each rep?
[/quote]
I would definitely recommend doing each rep from a dead stop. Not only will it build strength off the floor, it will also enable you to focus on perfect form for each rep. When deadlifting touch and go it is easy to get slightly further out of the proper groove on each successive rep.[/quote]
to build upon this statement, i think if you are working with weights in the 80% to max you should definitely set up after each rep. if it’s lighter, i see no problem with touch and go as long as you are paying attention to keeping your form as close to identical on each rep.
Normally I wouldn’t take advice from cartoon characters, especially pink bears.
But the volume is up on my PC and the pink bear is saying “hurt you” in Meats voice, and the Southpark dude looks like he’s going to kick some ass, so I will do as day saaezzz.
Thanks for the bad dreams fellas.
Mrodock - Good luck on the PL meet next week. Bring home a trophy or two.
First Off!
mrodock - Congratulations on your First Place Finish in the Wisconsin State Open Powerlifting meet today! You are #1 for 2010 in the 198 lb class. Young Man, you’ve had an amazing run and I’m proud of your accomplishments. Awesome start to a great career.
Now to the boring stuff.
I was looking forward to deload 7 days ago, now I’m hating it. Feel like a caged animal and I’m concerned that my start up next week is going to be more difficult than normal. The Purty Albino knows that I never intentionally deload like this. I don’t know how to deload. Since I tend to take everything to extremes, maybe I deloaded too much…
I’ve been stretching, foam rolling, and doing a lot of low level work like 6 mile canyon hikes, but no gym work. This is the first deload week of the 5/3/1 cycle so hopefully after a few cycles I’ll figure it out.
[quote]Oldman Powers wrote:
First Off!
mrodock - Congratulations on your First Place Finish in the Wisconsin State Open Powerlifting meet today! You are #1 for 2010 in the 198 lb class. Young Man, you’ve had an amazing run and I’m proud of your accomplishments. Awesome start to a great career.
Now to the boring stuff.
I was looking forward to deload 7 days ago, now I’m hating it. Feel like a caged animal and I’m concerned that my start up next week is going to be more difficult than normal. The Purty Albino knows that I never intentionally deload like this. I don’t know how to deload. Since I tend to take everything to extremes, maybe I deloaded too much…
I’ve been stretching, foam rolling, and doing a lot of low level work like 6 mile canyon hikes, but no gym work. This is the first deload week of the 5/3/1 cycle so hopefully after a few cycles I’ll figure it out.[/quote]
It seems the deload is tough for people like us to figure out…in other words…deload? What’s that!? You’ll get it figured. We all do. We just don’t like it alot. Next week my deloads built it…I’m going out of town for a week for work. That makes it easy! Later.
It seems that congrats are in order for Mrodock! Great job!
OP, on the deload, it should make you eager to get back to work, but I would avoid staying out of the gym altogether, if at all possible. I used to do the deload as written (which is boring as hell and feels like a waste of time, but its not), but also maybe do one or two things to keep my CNS primed toward the end of the week, like pull one heavy single Zercher, or go for a weighted dip PR for one set, or something like that.
I almost always set rep PRs on each lift on my 5 days coming out of the deload when I did this.
yeah - main idea is to keep the volume down so you can recover. One or two semi-heavy lifts keeps you in the game without further frying you.
I’m keeping assistance work pretty much the same, but dropping the volume to 60% (3 sets of 10 instead of 5). Rule of thumb I’ve heard is put the intensity at 80% or the volume at 60% or both. Since 5/3/1 is volume based (adding up the tonnage will show where the work actually is ) I’m deloading volume on the assistance and intensity on the main lifts after this week. Wendler’s percentages on main lifts is very smart since we’re doing 5’s.
Upped my 1RM calcs to the following:
Bench 335
Squats 325
MP 190
DL 275
Still being conservative on the DL’s for now.
Bench Day:
Bench Press -
Warmup - Dislocates, 20xbar, 8x135
Working Sets -
5x195
5x225
7x255 - left one in the tank.
BBB:
5x10x155
Accessory:
Kroc Rows-
10x65
10x75
8x75
10x65
Preacher Curls-
5x65
5x75
10x85
Thanks for the deload tips. Iike the advice around doing a couple of heavy lifts during the week to stay primed. Need to break out the manual again and review. Jim knows his stuff.
