[quote]mjnewland wrote:
I need to leave my ego at the door[/quote]
I’m struggling with this also…I’m doing 10 sets of 10 squats, or at least trying, and I can’t get the full sets with 135lbs…I’m sorry, but I ain’t dropping down to 115 !
Yes I’m a weakling, but I got standards.
you could always do 10 sets of 5 or 6 with higher weight, and then start pushing the reps up…
And what’s up with your location. it said japan when you were in dc, now it says wales and i thought you were still in dc. stop playing with my head…
Manipulate Harder
john
[quote]mjnewland wrote:
you could always do 10 sets of 5 or 6 with higher weight, and then start pushing the reps up…
And what’s up with your location. it said japan when you were in dc, now it says wales and i thought you were still in dc. stop playing with my head…
Manipulate Harder
john[/quote]
I’m always in Maryland…don’t tell the general population…I was getting phone calls from the Governor’s Office due to the large number of pilgrims looking for The Blessed Say Bassilica
Big Jim Has Spoken!
jimmy wendler answered all my questions about using 5/3/1 to prep for my meet at the end of May. This should be pretty fun.
Just in case anyone cares, I have some serious DOMS today, and I had Mexican for lunch. Thats Mexican food, not a mexican. theyre too small.
eat harder
john
4/9/09 531 Bench
Bench
5x 135/165/195/225
225x 4 (should have been min. 5, so training weight goes down)
10x 185
175x 8
155x 8
145x 10
145x 10
Kroc Rows
100x 13/10
Training session, 40 minutes, + 10 min for prehab/warmup. Away from the desk a total of 1 hr 24 minutes. Not happy. Need to reduce the drive time and warmup time 8*)
So, lessons learned today:
Lesson 1: Wee Jimmy Wendler says to err on the side of lightness when calculating your training maxes. Once again, my training max was set too high, so I didn?t get the 5+ reps I should have gotten on the money set. Training max for bench goes down to 285. Deadlift and squat go to 365. I lowered the training max on military before I started, cuz I am really weak on that, so that one is accurate. If you are going to try the 5/3/1, leave your ego at the door and follow the destructions!
Lesson 2:, you need to rest more than 1 minute between sets, even on the accessory work. On 5 sets of 10 on bench, I had rested 3 minutes after the money set, so I was able to get 10. I dropped to 175 and resting only 1 minute, only got 8. dropped 20 to 155 with 1 min rest and still only got 8. dropped to 145 and rested 2 minutes, got 10, rested 2 more, got 10.
Lesson 3: Kroc rows get 3 minutes rest. I could have rested a week and not gotten a 2d set of 13, so that was cool.
I don?t think I?m going to be able to crunch the training sessions any shorter than I have. I think 40 minutes is what I will have to expect. Actually, a little more since I?ll have to increase the rest periods.
There were people with traps in the gym today. That usually doesn?t happen.
Train Harder,
john
[quote]mjnewland wrote:
4/9/09 531 Bench
Bench
5x 135/165/195/225
225x 4 (should have been min. 5, so training weight goes down)
10x 185
175x 8
155x 8
145x 10
145x 10
Kroc Rows
100x 13/10
Training session, 40 minutes, + 10 min for prehab/warmup. Away from the desk a total of 1 hr 24 minutes. Not happy. Need to reduce the drive time and warmup time 8*)
So, lessons learned today:
Lesson 1: Wee Jimmy Wendler says to err on the side of lightness when calculating your training maxes. Once again, my training max was set too high, so I didn?t get the 5+ reps I should have gotten on the money set. Training max for bench goes down to 285. Deadlift and squat go to 365. I lowered the training max on military before I started, cuz I am really weak on that, so that one is accurate. If you are going to try the 5/3/1, leave your ego at the door and follow the destructions!
Lesson 2:, you need to rest more than 1 minute between sets, even on the accessory work. On 5 sets of 10 on bench, I had rested 3 minutes after the money set, so I was able to get 10. I dropped to 175 and resting only 1 minute, only got 8. dropped 20 to 155 with 1 min rest and still only got 8. dropped to 145 and rested 2 minutes, got 10, rested 2 more, got 10.
Lesson 3: Kroc rows get 3 minutes rest. I could have rested a week and not gotten a 2d set of 13, so that was cool.
I don?t think I?m going to be able to crunch the training sessions any shorter than I have. I think 40 minutes is what I will have to expect. Actually, a little more since I?ll have to increase the rest periods.
There were people with traps in the gym today. That usually doesn?t happen.
Train Harder,
john
[/quote]
That’s what I’m doing. I took my 90% of 1RM as my 1RM for figuring all the other percentages. It’s not that any particular session will burn you out if you go too high, but the accumulation of fatigue over the cycles. using 90% of 1RM as your max keeps you under the over-reaching line while letting you rep out.
The repping out is what builds the strength in the prime movers and the stabilizers. fewer reps doesn’t give the stabilizers enough work. That said, there are going to be days where all you can do is get the prescribed reps.
I overdid assistance work and paid for it on DL day, so it’s a balancing act. Mistakes will be made on the first few go-arounds until experience sets us right.
You don’t have to do assistance work at the same time as the main exercise. Having some dumbbell handles and weights and a pullup bar at home can let you concentrate on the main exercise and get you back to work on time.
Good work. I was going to ask the big man what he thought about supersetting the assistance work. I did it the first day, but not yesterday, since I was wheezing so hard after the sets.
I’ve got bench tomorrow as well. Still hobbling from those DLs yesterday. Hams and glutes are killing me.
Nice work John,
skid is accurate, Im not on any formal training, I am always guilty of too much volume or too much “other work”
to see the progress I might be…
( I think I like it this way :))
kmc
Thanks guys!
I am following the Boring But Big template for accessory work. i have been toying with skidly’s idea of splitting off some of the accessory work. That way, I would get my 10 or 11 sets of the main work, and hit some dumbells at night for 5 sets of the antagonist exercise.
With 2 jobs, it narrows my options, and I BADLY need to get some cardio. I want to pull a wee jimmy wendler and drop to 250 lbs, and that won’t happen without some kind of cardio…
Gripe Harder,
john
I’m watching this 5-3-1 program you guys are doing with great interest. I also need to start learning more accessory exercises. Gotta look up that Boring But Big template.
[quote]soldog wrote:
I’m watching this 5-3-1 program you guys are doing with great interest. I also need to start learning more accessory exercises. Gotta look up that Boring But Big template.[/quote]
Boring But Big is specific to 5/3/1. Whatever your main lift for the day is, say squat, once you hit your rep max on the last work set, you do another 5 sets of 10 of squat, and that is your first of 2 accessories. The second would be 5 sets of 10 of something like Pull-Throughs, and thats it. boring, but Big (as his Jim-ness says…)
its a very emotional moment for me now.
I just bought my first block of chalk.
I feel so hardcore…
i think I need a hanky. Skid, will you hold me?
[quote]mjnewland wrote:
its a very emotional moment for me now.
I just bought my first block of chalk.
I feel so hardcore…
i think I need a hanky. Skid, will you hold me?[/quote]
mmmm…no. You’re all chalky. What didja do, roll in it?
Your gym allows chalk? Cool.
Way to go with the chalk MJ.You will get a good feel for the bar with it.You can really grip the bar tight.Pound away!
[quote]sfp wrote:
Your gym allows chalk? Cool.[/quote]
Nope, but i’m tired of my hands slipping when I deadlift. They seem to be fairly tolerant of weight-dropping and chalk-using by the power racks. You still need to sneak it in, which is the fun part.
I got smart and bought a block for the trainers at the YMCA… I do have to wipe down the bar, plates, floor, but since then ,
no complaints.
kmc
OK, completely noob question: where do you buy chalk?
Honestly, I could never understand the problem with chalk. Everything was fine until lifting got trendy. Now the whinners always seem to get their way. Economics!
hey man, good luck with your goals. get that weight down so you can see some grandkids someday