Sent you an email earlier, but nothings working for me today, I’ll be surprised if you get it. The more I read about the 5/3/1 stuff, the more I like it. Especially since I’m so lazy these days.
Thanks again for the info.
[quote]kmcnyc wrote:
I tried to squat yesterday…
on a box or really a bunch of 2x6’s that people screwed together to reach the chin up bar…
275 felt like 405 kind of sucks when you
sqeak when you hit the box
kmc[/quote]
If your box is too low, it makes you feel like crap, and its nearly impossible to get started.
I just make a pile of 45s. Sometimes i put them little squarish things that hold up the step up things for spazrobix on the bottom with a couple 45s on top. my box height is 15 inches, and yes, I keep a little tape measure in my little lifting baggy (belt, secret stash of chalk, etc). Anywho, a low box is not good for big weights, just to work form and starting power. Since you are supposed to pause on the box, I have never gotten really big numbers off the parallel box, maybe 340. although I did see dave tate do 6 reps on a box at 600+ with a safety bar. Course, he’s dave tate, and I’m not.
I am experiencing some squat form challenges, and I may start working the box in a couple times per month for accessory work.
[quote]mjnewland wrote:
kmcnyc wrote:
I tried to squat yesterday…
on a box or really a bunch of 2x6’s that people screwed together to reach the chin up bar…
275 felt like 405 kind of sucks when you
sqeak when you hit the box
kmc
If your box is too low, it makes you feel like crap, and its nearly impossible to get started.
I just make a pile of 45s. Sometimes i put them little squarish things that hold up the step up things for spazrobix on the bottom with a couple 45s on top. my box height is 15 inches, and yes, I keep a little tape measure in my little lifting baggy (belt, secret stash of chalk, etc). Anywho, a low box is not good for big weights, just to work form and starting power. Since you are supposed to pause on the box, I have never gotten really big numbers off the parallel box, maybe 340. although I did see dave tate do 6 reps on a box at 600+ with a safety bar. Course, he’s dave tate, and I’m not.
I am experiencing some squat form challenges, and I may start working the box in a couple times per month for accessory work.[/quote]
I thought I was the only anal retentive lifter that kept a tape measure in my gym bag with my chalk, my own collars, belt, extra shoes etc.
I keep one too, but only to measure my bulging biceps and tremendous thighs after I get a massive pump. Up to a full 22 (cm) yesterday. Hyooge.
Actually, MJ, that’s a great idea. One more thing to pack. People think I’m walking into the gym to do major repairs, as big as my bag is getting.
Good work on the deload so far.
I thought about a small tape as soon as I stacked this crap.
I was trying to avoid the shorts over sweatpants with huge gymbag look.
Im already carrying- shoes, swim stuff, a notebook water- chalk some caribiners and weebing for adding plates to dips, chins etc.
shit I need a bag.
you are right I might be using box squats ,improperly- both in height and technique
kmc
5/7/09 5/3/1 Bench (5), 2d wave
Military Press:
5x 45/85/110/125
145x 7
Accessory Military Press (supersetted with pull downs)
105x 10/10/10/10/10 ^
Pull Downs
150x 10/10/10/10
165x 10 ^
Fatness: 300 !!
Time: 28 minutes !!
Money set 1-rep equivalent: 178 (no PR)
Always disappointing without a PR but a great training session. I finally solved my supersetting problem. I couldn?t superset because the cable machines that I use for most antagonist accessories are on the other end of the gym from power racks. So, I took a bar over to the cable stuff and did accessory militaries there, so it worked awesome! The only thing that is going to cause problems will be squats. I can?t take the rack to the other side of the gym. Oh well, can?t have it all. (on the other hand, if I trade 45 degree back raises for pull throughs, or if I can figure out how to create a makeshift indoor sled?.
I really like the Boring But Big accessory template. I felt just like the little pictures on the machines, where the muscles used are in red. Lats shoulders triceps and traps felt like they were glowing. Not sore, but swole.
I have decided that, even though I will allow myself to continue whining about my meet-related disappointment, that I will train and diet as if I was competing. I actually decided that before I stepped on the scale, but 300 lb fatness certainly reinforced it. 275 is still over my ?ideal? weight, but I would like it a lot more than where I am now.
Lift Harder,
john
[quote]ouroboro_s wrote:
I thought I was the only anal retentive lifter that kept a tape measure in my gym bag with my chalk, my own collars, belt, extra shoes etc.[/quote]
Nope, I live in constant fear of needing something that I didn’t bring. I also have a bottle of water, a roadrunner and wylie e coyote bandana, straps, gloves (don’t use em anymore, but theyre in the bag), a 4" pc of pvc pipe, a strap I used to use with the pvc pipe for my field expedient reverse hyperextension, a pair of ace bandages that I use instead of proper knee wraps (cuz my knees are weak, not to help me out of the hole) some rubber bands that can only be used to attach my training journal to the power rack, tape measure, 20 yr old bodybuilding belt (wide), secret ziploc baggie full of chalk. this takes up surprisingly little room.
I use a cloth bag with straps that I got at a trade show 100 years ago (Anderson Windows I think). I actually got the idea from watching a girl (in a respectful, non-creepy way) at my gym. Since its not a gym bag, no one gives me any crap for bringing it out on the floor.
[quote]kmcnyc wrote:
I thought about a small tape as soon as I stacked this crap.
I was trying to avoid the shorts over sweatpants with huge gymbag look.
Im already carrying- shoes, swim stuff, a notebook water- chalk some caribiners and weebing for adding plates to dips, chins etc.
shit I need a bag.
you are right I might be using box squats ,improperly- both in height and technique
kmc[/quote]
You shouldn’t make fun of skidmarks “look”. he owns it.
On the box squats, make some pitchers and put and up. best feedback might be on Meats feedback thread, where everyone can look at it. you should get some valuable feedback, as well as ego-crushing pointing and laughing (which is why I dont post pitchers)
[quote]mjnewland wrote:
kmcnyc wrote:
I thought about a small tape as soon as I stacked this crap.
I was trying to avoid the shorts over sweatpants with huge gymbag look.
Im already carrying- shoes, swim stuff, a notebook water- chalk some caribiners and weebing for adding plates to dips, chins etc.
shit I need a bag.
you are right I might be using box squats ,improperly- both in height and technique
kmc
You shouldn’t make fun of skidmarks “look”. he owns it.
On the box squats, make some pitchers and put and up. best feedback might be on Meats feedback thread, where everyone can look at it. you should get some valuable feedback, as well as ego-crushing pointing and laughing (which is why I dont post pitchers)
[/quote]
That’s copyright infringement.
Pay me.
It really is skids look.
what is your paypal-
kmc
If you see anyone wearing a thong over basketball shorts and a tube top - that’s mine too. Let me know so I can send my lawyer.
[quote]skidmark wrote:
If you see anyone wearing a thong over basketball shorts and a tube top - that’s mine too. Let me know so I can send my lawyer.[/quote]
I’m pretty sure Steely’s got prior on that one. He’s even got it on video from 1978.
Thanks for the spreedsheets, that was much more than I was hoping for. So my understanding of the whole 5/3/1 idea is:
5 lifts/ 3 reps each/ 1 week off…have I hit all the high points?
I’ll catch up on your thread, Skid, Soldog and others to really figure it out. I’ve seen a question thread out there as well. got some homework to do this weekend, and see what I can do with it. Thanks again.
You’re close, Z.
Four main lifts (assistance work is variable)
Generally 3x/week, but again, variable
1st “wave” is 3 sets of 5
2nd “wave” is 3 sets of 3
3rd “wave” is 3 sets of 5/3/1
Final “working” set is all out, as many reps as you can eke out, and generally followed by another all-out, much lighter set
All sets have weights calculated as a constantly increasing percentage of your 1RM, which is itself jiggered a bit (generally speaking, 10% lighter than your actual 1RM, but see some of the threads to figure this out; it’s not hard).
I think I’ve got most of it there. As MJ would point out, check out the 5/3/1 thread. Wendler and others are awesome about answering questions there.
Be sure to post your progress!
[quote]zildjianman wrote:
Thanks for the spreedsheets, that was much more than I was hoping for. So my understanding of the whole 5/3/1 idea is:
5 lifts/ 3 reps each/ 1 week off…have I hit all the high points?
I’ll catch up on your thread, Skid, Soldog and others to really figure it out. I’ve seen a question thread out there as well. got some homework to do this weekend, and see what I can do with it. Thanks again.[/quote]
SFP’s explaination is pretty accurate. I would highly recommend buying the book. its at www.elitefts.com. I have seen a few people on here try to do it without the actual book, and its pretty hard to get it right.
I just started my second wave, and I love it.
[quote]mjnewland wrote:
ouroboro_s wrote:
I thought I was the only anal retentive lifter that kept a tape measure in my gym bag with my chalk, my own collars, belt, extra shoes etc.
Nope, I live in constant fear of needing something that I didn’t bring. I also have a bottle of water, a roadrunner and wylie e coyote bandana, straps, gloves (don’t use em anymore, but theyre in the bag), a 4" pc of pvc pipe, a strap I used to use with the pvc pipe for my field expedient reverse hyperextension, a pair of ace bandages that I use instead of proper knee wraps (cuz my knees are weak, not to help me out of the hole) some rubber bands that can only be used to attach my training journal to the power rack, tape measure, 20 yr old bodybuilding belt (wide), secret ziploc baggie full of chalk. this takes up surprisingly little room.
I use a cloth bag with straps that I got at a trade show 100 years ago (Anderson Windows I think). I actually got the idea from watching a girl (in a respectful, non-creepy way) at my gym. Since its not a gym bag, no one gives me any crap for bringing it out on the floor.
[/quote]
this vid will make you feel better about yourself.
[quote]maraudermeat wrote:
mjnewland wrote:
ouroboro_s wrote:
I thought I was the only anal retentive lifter that kept a tape measure in my gym bag with my chalk, my own collars, belt, extra shoes etc.
Nope, I live in constant fear of needing something that I didn’t bring. I also have a bottle of water, a roadrunner and wylie e coyote bandana, straps, gloves (don’t use em anymore, but theyre in the bag), a 4" pc of pvc pipe, a strap I used to use with the pvc pipe for my field expedient reverse hyperextension, a pair of ace bandages that I use instead of proper knee wraps (cuz my knees are weak, not to help me out of the hole) some rubber bands that can only be used to attach my training journal to the power rack, tape measure, 20 yr old bodybuilding belt (wide), secret ziploc baggie full of chalk. this takes up surprisingly little room.
I use a cloth bag with straps that I got at a trade show 100 years ago (Anderson Windows I think). I actually got the idea from watching a girl (in a respectful, non-creepy way) at my gym. Since its not a gym bag, no one gives me any crap for bringing it out on the floor.
this vid will make you feel better about yourself.
[/quote]
I love that. I need some likker for my bag too. I have to say though, that seeing all the gear just thrown into the bag made me twitchy. I have my squat suit, bench shirt, and wrist wraps packaged in the original ziploc bags they came in. My knee wraps have elastics on them. Even at a meet, I have to put the elastics back on and get stressed and freaky if I can’t find them.
I am more like OBs… I need my stuff neat.
I like the visor
here is what I lug to work- I like to be organized.
this is as small as I can make it.
soon my gym bag will be just as big
pelican case 1610 and a back pack are what I leave the house with.
I hate that we can only attach one image…
[quote]ouroboro_s wrote:
maraudermeat wrote:
mjnewland wrote:
ouroboro_s wrote:
I thought I was the only anal retentive lifter that kept a tape measure in my gym bag with my chalk, my own collars, belt, extra shoes etc.
Nope, I live in constant fear of needing something that I didn’t bring. I also have a bottle of water, a roadrunner and wylie e coyote bandana, straps, gloves (don’t use em anymore, but theyre in the bag), a 4" pc of pvc pipe, a strap I used to use with the pvc pipe for my field expedient reverse hyperextension, a pair of ace bandages that I use instead of proper knee wraps (cuz my knees are weak, not to help me out of the hole) some rubber bands that can only be used to attach my training journal to the power rack, tape measure, 20 yr old bodybuilding belt (wide), secret ziploc baggie full of chalk. this takes up surprisingly little room.
I use a cloth bag with straps that I got at a trade show 100 years ago (Anderson Windows I think). I actually got the idea from watching a girl (in a respectful, non-creepy way) at my gym. Since its not a gym bag, no one gives me any crap for bringing it out on the floor.
this vid will make you feel better about yourself.
I love that. I need some likker for my bag too. I have to say though, that seeing all the gear just thrown into the bag made me twitchy. I have my squat suit, bench shirt, and wrist wraps packaged in the original ziploc bags they came in. My knee wraps have elastics on them. Even at a meet, I have to put the elastics back on and get stressed and freaky if I can’t find them.[/quote]
it’s only gotten worse. now i have all my bands shoved in there too. strangely, i feel the need to wrap my knee wraps up neatly but that’s it. also, the rest of my life is very orderly. i don’t know why my gym bag is such a pit.
MJ, the big but boring looks like its really working for you. When will you be forty?