Fatness: 295
Time: 42 minutes
Money set 1-rep equivalent: 293 (down 2 pounds from last week)
I was still feeling just a little overtrained, or at least generally beat up. The training session went well, although I confirmed that I gained a few pounds on my trip, which is par for the course for me. I was in a rush, which helped me get in and out quickly. I do think I could have gotten a 3rd rep at 275 but the second came up slow but clean, and I had neither a spotter nor a power rack. So, I pussed out at 2.
This was on Sunday, and I am currently being visited by the DOMS fairy. Luckily for me, we have a lame workout machine here at the office, so I?ll hit a few sets of 20 on the ?sort of like a bench press but not really? machine and get some blood to the wounded muscles.
1 more session until deload week. After seeing how much trouble Skidly had with deloading (damn overachiever) I will try to do my deload week over the course of 5 days instead of 7. Ill do military and deadlift next to each other, take a day off, then do bench and squat next to each other. That way I can get to the next wave a little faster.
Now, I have to lose 20 pounds in the next month so I don?t have to compete at 308. All I really have to do is pull my head out of my ass to make that happen.
Train Harder,
john
[/quote]
Nice session John! Focus on the extras in your diet first…
I’d like a copy of your spreadsheet, if you please. My email address is in your PM inbox.
[quote]bunny7568 wrote:
Nice supersettin’ there big fella… I gotta incorporate some of those Kroc rows I think… they are the rage this spring I hear[/quote]
Yes, they are. Particularly if done in pink, lime green, or other pastels. Very in.
[quote]sfp wrote:
bunny7568 wrote:
Nice supersettin’ there big fella… I gotta incorporate some of those Kroc rows I think… they are the rage this spring I hear
Yes, they are. Particularly if done in pink, lime green, or other pastels. Very in.[/quote]
I was surprised at how much they hit the traps. I didn’t feel it during the session, but I sure felt it the next day.
I like antagonist supersets when I can do them, just cuz theyre faster. with a bench, you just roll a heavy dumbell over to it. the problem is supersetting deadlifts with pull down abz, military with pull downs, and squats with pull throughs, when all that junk is at opposite ends of the gym!
The color of the shirt is nowhere near as important as the size of the shirt. in Kroc fashion, it should be a triple extra medium.
And so ends the work weeks of my first 5/3/1 cycle. Now I get to deload, and by do I need it!
My lower back was hurting like hell, and the first 2 sets took away my confidence, they felt so bad. The 3rd one sucked too. I thought about my form and started pushing out on my belt, and the 315 felt good. I came into the gym absolutely convinced that if I couldn?t get 5 at 350 I would grow a vagina.
I learned a new 5/3/1 lesson. By raising the weight on my accessory sets, I am beginning to see why people say this is a fat burner. I just have not been going heavy enough on the accessory sets.
There was not time for pull-throughs, so I will try to get some tomorrow along with some sissy or frog squats. Somebody linked to one of Thib?s old articles on ?calling card Quads? which gave me the idea. I have a lot rehab to do on my left leg to strengthen my knee. I am terribly atrophied in my vastus medialis, under developed vastus lateralis and a torn gastrocnemus. I need to strengthen what?s left of these, or Ill never be able to squat BIG. So, time to start doing some remedial work on my left pin. I have known about this for some time, just never did anything, but my squat form today was so twisted away from my left I looked like I was having a seizure. That?s the thing, when my low back is 100%, its easier to force my form. Today, with the back feeling weak, I fell apart. I think my back sucked partially because I wasn?t able to do pull-throughs or pulldown abz last week, which are my main core exercises. Hey, that gives me an idea, I can do abz tomorrow with my other stuff.
So, mostly rest tomorrow, deload starts Thursday. Luckily Im not a psycho over-acheiver like Skidwinkle, so itll be easy for me to cruise through the deload.
Nice work,
big squats and looks like allot of volume, I would need a deload too.
I do allot of unilateral leg work
blugarian split squats are a staple-
Most of my log is with out a propper rack
so I did allot of uni work, really helped with stability and I have a smaller/shorter helped with that too…
And so ends the work weeks of my first 5/3/1 cycle. Now I get to deload, and by do I need it!
…
Train more Lazily
john
[/quote]
Hey - congratz on the money set. I’m really glad to see how this program is working real time with you guys. Just waiting to test my maxes before starting up on my own 531 program.
Thanks for the spreadsheet! It’s gonna come in real handy.
[quote]kmcnyc wrote:
Nice work,
big squats and looks like allot of volume, I would need a deload too.
I do allot of unilateral leg work
blugarian split squats are a staple-
Most of my log is with out a propper rack
so I did allot of uni work, really helped with stability and I have a smaller/shorter helped with that too…
kmc[/quote]
Yeah, Ive been trying to fit the single leg stuff in, but its been hard time-wise. I really need to do the bulgarian splits/Ian King deadlifts. i should probably do some step ups with my left leg too. I just havent been doing it like I should.
4/29/09 rehab/accessories
Frog hack squats (overloading the left side)
Bw x 10/10/8
Bulgarian split squats
Bw x 10/10/6 left, 1x10 right
Toe raises in leg press machine
90x 10/10/10 left only
Pull throughs
180x 10/10/10
So, pull throughs were the only ?real? exercise, and I should have done 5 sets but I ran out of time. I did the pull throughs leaning a little to the left, trying to get my left ham and glute working harder. Hopefully it will chase off the DOMS fairy, who visited me early from yesterday?s squat workout. Apparently I was sitting back very well when I squatted, cuz my sit down muscles are very sore. I usually get 30-35 hours, but this time, only about 12 hours.
After reading a bunch of stuff on various 5/3/1 forums, I have decided to deload by not doing any core lifts. Since I am doing boring but big, that?s 10 sets of the core exercise, plus 5 sets of some accessory. So, I?ll do that main accessory lift, plus a couple other exercises that I don?t usually have time for. I?m hoping to rest the spine and CNS from the big full body lifts while still LIGHTLY working the muscles used and get some blood in there. It will also give me a chance to concentrate on single-leg excercises for a week. So basically, just a bunch of isolation exercises. Lazy version of a bodybuilder, if you will. But no kerlz
[quote]mjnewland wrote:
K, I can only dream of doing pistols[/quote]
mj - when I was just starting to move after I hurt my back, I was doing a lot of 1-leg stuff. I ‘eased’ into pistols by stepping UP.
Stand next to a step and step up sideways. Keep your ‘low’ leg straight at first and when you start getting your balance, start at the top.
As you get more comfortable doing them, as you get toward the bottom, start trying to get your low leg out in front a few inches-- this will increase your ROM a little each time you get your leg out a little farther (ie closer to parallel with the floor). After some time you’ll be able to get your foot out pretty far.
[quote]SteelyD wrote:
mjnewland wrote:
K, I can only dream of doing pistols
mj - when I was just starting to move after I hurt my back, I was doing a lot of 1-leg stuff. I ‘eased’ into pistols by stepping UP.
Stand next to a step and step up sideways. Keep your ‘low’ leg straight at first and when you start getting your balance, start at the top.
As you get more comfortable doing them, as you get toward the bottom, start trying to get your low leg out in front a few inches-- this will increase your ROM a little each time you get your leg out a little farther (ie closer to parallel with the floor). After some time you’ll be able to get your foot out pretty far.[/quote]
I was a dumbass yesterday. I should have not done the heavy sets of pull throughs. The hamzncheez feel uber sore.
So now, I feel overtrained. I?m glad I went so hard on squats Tuesday, but I wish I would have stayed out of the gym yesterday.
Todays deload felt crappy. Doing it circuit-style showed me how fat and out of shape I am. Even with the tiny weights I couldn?t catch my breath during the 2d circuit. Plus, those little tiny weights felt really heavy today. So, no gym tomorrow, squat deload Saturday.
I have got to find a way to fit in some kind of cardio, or the only squatting I?ll be doing is getting off the couch. I suck and I hate myself.