I take between 3 and 5 minutes for restiness. But I’m not usually under time constraints once I actually have to train.
A Note To All Old Folks Currently Involved in Wendler-Worship!
There is a thread over at Strength Sports devoted to the 5/3/1. His Wendlerness Himself posts there:
Thanks to Eco, who QA’d Jim yesterday at Elite. Jim’s response was how I found out about that thread.
Post Harder
old lardass
I saw that I wondered if it was a troll at first but he is giving it away for free.
kmc
4/15/09 5/3/1 Deadlift (3)
Deadlift:
5x 135/225
3x 260/295
330x 7 PR
10x 215/215/200/185/185
Pull Down (Hawt) Abzz
130x 10/10/10/10/17 PR
Fatness: 293
Time: over an hour
Money Set 1 Rep Equivalent: 407
In addition to the other stuff I have decided about rests between sets, I have decided Deadlift and Squat get 3 full minutes between sets except for the 5x10 they get 2.
330 was the same money set as last week, only last week I got 4 reps, and today I got 7. I was pretty stoked. Then, I did something stupid. My plan was to work down after 2 sets at 215 to 205, 195 and 185. Well, I loaded the bar with 200 instead of 205, but I did it with 5 pounds more on the left than on the right. I haven?t made that kind of mistake for a long time, but my ass was well kicked after the money set, and by that time I was just trying to finish the training session.
Tomorrow will be a test of determination. If I go in and get bench tomorrow, then I will be on the schedule I want to be. My shoulders are still beat from militaries yesterday, so I don?t know what quality my bench session will be. Prolly be okay. Im operating so far under my potential, that things like overtraining and stuff are the least of my worries. I am prepared to have a potentially shitty session in order get on schedule. Besides, its only bench, not something important, like squats. Its just 3 days in a row of training, its too much like fitness.
My back is pretty much locked right now, and my p-chain is a smoking ruin. My hips feel like theyre lubricated with broken glass, and I stretched them pretty hard at the end of the session. My damaged knee hurts. I may have sand in my vagina. And I broke a nail. All in the name of contest prep!
Self-Destruct Harder
john
[quote]kmcnyc wrote:
I saw that I wondered if it was a troll at first but he is giving it away for free.
[/quote]
as always. thats why i love this game
Nice pulling MJ. 3 extra reps @ 330. That’s 990# more work than last week! Can’t ask for too much more than that!
[quote]mjnewland wrote:
My back is pretty much locked right now, and my p-chain is a smoking ruin. My hips feel like theyre lubricated with broken glass, and I stretched them pretty hard at the end of the session. My damaged knee hurts. I may have sand in my vagina. And I broke a nail. All in the name of contest prep!
Self-Destruct Harder
john
[/quote]
Bad hair day? Great work on the lifting. Sorry to hear about the sand you really should be more careful. Take care of yourself mj, stay strong.
Sore after squats? check. DL? check again. Bench? A bit. Military? Not at all. I think for militaries I’m going to have to your protocol with the 5 extra sets. Otherwise I don’t feel like I’m getting my money’s worth.
Awesome pulls
and fantastic descriptions
train more detailed toungue in cheek
kmc
[quote]mjnewland wrote:
Thanks to Eco, who QA’d Jim yesterday at Elite. Jim’s response was how I found out about that thread.
[/quote]
I was hoping something like that would come from telling Jim a lot of people over here are using his program.
Training is lookin’ good… how ya feelin’ today?
[quote]bunny7568 wrote:
Training is lookin’ good… how ya feelin’ today?[/quote]
post militaries anterior deltoid soreness is gone. my left (trouble) rotator cuff is a little whiney this morning. Post deadlift DOMS has not yet set in, but I recognized the smoky feeling in the hammz and cheez last night, so I expect to be visited by the DOMS fairy about 5pm.
I don’t know why my rotator is bugging me, started hurting during deadlifts, which are not a well known exercise for the delts. So, I stretch it on and off, and ytwli the heck out of it before I bench. if it still bugs me, I can always go light on the accessory sets. The good news is that on Saturday I will be back on the schedule I want to be.
I had a nice long argument with my wife last night, so regardless of how shitty I feel, I will be benching today, as part of my “Rage Impedence Program”.
Harness the Rage Harder,
john
i lied. i aint doin shit today. feel bad
Rotators are working hard keeping your shoulder in the socket.
Plus when you swing on someone and miss, that can cause some extra stress in the cuff.
[quote]skidmark wrote:
Rotators are working hard keeping your shoulder in the socket.
Plus when you swing on someone and miss, that can cause some extra stress in the cuff.[/quote]
True that for both… and I feel deads in my repaired shoulder after a heavy day too MJ.
[quote]bunny7568 wrote:
skidmark wrote:
Rotators are working hard keeping your shoulder in the socket.
Plus when you swing on someone and miss, that can cause some extra stress in the cuff.
True that for both… and I feel deads in my repaired shoulder after a heavy day too MJ.
[/quote]
skid, I have never missed. getting hit. but a bloody nose doesn’t hurt my rotator cuff.
Bunny, thanks for your support. Tell skid to stop picking on me…
4/19/09 5/3/1 Bench (3)
Bench Press:
5x 135/165
3x 200/230
260x 4
10x 185/185/185/185/185 ^
The 5x10 bench was supersetted with
Kroc Rowz
100x 10/10/10/10/10 ^
Money set 1-rep equivalent: 295 (6 lb PR from last session)
Kind of disappointed with the money set in that I have actually benched 305 at the end of a workout, but my excuse is additional fatigue due to the higher reps that I have not yet adapted to. Or, I?m a pussy. I had been hoping to get 5, but number 4 was kind of slow, and I was in a gym full of guys doing bounce press, so I couldn?t trust them to spot me, and I was in a gym with no power rack. So there.
On the other hand, this was a great session for me. I was in and out fairly fast because I supersetted the accessory bench with kroc rows. Since I was supersetting, I decided to take 3 minutes between sets. Wee jimmy wendler said that supersetting the accessories was a great idea on 5/3/1, and this worked out very well for me. Unfortunately, Bench is the only day that I can superset, because I can take the dumbbell to the bench. On the rest of the days, the equipment is too far apart to superset. Can?t have it all.
Today finds me in Laramie WY. I found a reasonably hardcore gym that has a very old weightroom (nothing but free weights, and it has a power rack, so its awesome) and is mostly a MMA gym. The lady says most of the fighters don?t use the weights much, so I should have the place to myself tonight.
Train Harder
john
that is a fine pressing session…
5x10 is part of the 531 hmm of volume
and heavy stuff too 531 encompasses allot
Laramie, I was out there for a show a few years ago, dont remember it much.
kmc
little college town in the high desert. 2 hours from Denver, 50 minutes from Cheyenne. Sadly, 5.5 hours from Salt Lake, which was the drive we made today.
I found the coolest gym. more when I post my training in a minute
4/20/09 5/3/1 Squat (3)
Squat
5x 135/225
3x 260/295
330x 5
215x 10/10/8
Money set 1-rep equivalent: 385 (down 4 pounds from last week)
The fight gym with the weight room is the former Laramie Athletic Center, now called Carley?s MMA and Extreme Fitness. They have, check it out ORIGINAL NAUTILUS EQUIPMENT from the 1970?s. That shit is worth a fortune. They also have some weights from the same period. They have the old York 50, 75 and 100 lb plates. Ive heard of them, but this is the first time Ive actually seen them. All they need is some chains, bands, and a glute-ham raise, it would be the awesomest hardcore gym ever!
The downside is that they dont have a cable column, so I couldnt do pull-throughs. Luckily, that wasn?t the only reason I couldn?t do pull-throughs. My lower back is still cooked from my big effort on deadlifts 5 days ago. Plus I had a good bench workout yesterday. Both together spells my lower spinal erectors (and spine for that matter) are still toast, which is why I couldn?t even finish my 5x10 accessory squats. Cool, though, I got my money reps +2. I really wanted to get 7, cuz that would have been another PR. The good news is that I still had plenty of leg left, it was my back that was fried. This ends my ?3? week of 5/3/1. next week is the 1 week, then deload.
I will go in and get militaries tomorrow. Its hard lifting on the road, cuz I don?t eat right or sleep well. Hopefully Ill feel like getting my accessories. Then, Happy of Happies, on Wednesday I will deadlift with 100 pound plates!
I met the owners of the gym, and I liked them. I feel like they have priced their memberships too high, at over $80/month, but that includes weights, racquetball and all martial arts classes. Still, a little pricey in my mind. But I paid my $25 for the week, cuz it beats the hell out of a foofoo gym.
Train More Cheaply
john