Looks like you’re doing okay. Why reduce the maxes?
Barbell complexex are the shit.
start with the origninator
Maybe you can play with the reps- stay on the 5.3.1. deal and make the numbers with more sets,
If big reps are two hard make it with 4,5,3 but i guess thats not wendler.
kmc
[quote]DaCharmingAlbino wrote:
Looks like you’re doing okay. Why reduce the maxes?[/quote]
the whole purpose of 5/3/1 is to get stronger using sub-maximal weights. To do that, you need to be able to do repititions. I am not getting the kind of reps that I feel I need to get in order to get stronger, I am just doing the minimum. Plus, I am about to get even stricter on my diet, which will certainly cost me some strength. I have been thinking that if I switch to the lower weight before i start getting weak, I may save myself some time in the long run. Jim recently hit a double squatting 605, while his training max was only about 450. I think that its important to start far lower than most of us started. We’ll see. I’m just thinkin out loud.
[quote]kmcnyc wrote:
Barbell complexex are the shit.
start with the origninator
Maybe you can play with the reps- stay on the 5.3.1. deal and make the numbers with more sets,
If big reps are two hard make it with 4,5,3 but i guess thats not wendler.
kmc[/quote]
I would prolly do the complexes as a separate workout, before or after sled dragging, since I am doing it for fat burning more than for strength. Does that make sense?
DRAGGY-SLED!!
ugggh. i dragged some amount of weight 10 times for 40 yards as fast as i could. it was not impressive, but I feel like i worked out. i followed this with a couple sets of 45 degree back raises, hoping to stave off the DOMS fairy, who so kindly visits me after sled sprints. I am guessing that doing this the day before squats is a bad idea, but I guess I’ll know for sure tomorrow, when i do squats.
Nice work on the sled dragging.
I need to make one of those.
complexes can be done separately- or after a workout.
I try to do them after for cardio sometimes it works sometimes Im too pooped
I know you have time constraints so maybe for you its better with your sled days-
kmc
At this point, I am seriously considering dropping strength training and getting real serious about melting some lard. that’s why I’m thinking about dropping my training maxes. if I drop the maxes way down, its more like progressive maintenance or something, and I wont have to feel bad about losing strength while I cut. But, I know my form on squat and deadlift will go in the pooper if I don’t keep up with the excercises. Again, another vote for doing the same workout with lower poundages.
We’ll see. In the meantime, I found a really great deal for a standard 6’ bar and another 70 lbs of weights on the local craigslist competitor. i have lots of standard weights, but only dumbell and curl handles, no bar. That is what I will use for complexes. If they are desparate enough to go after my lowball offer.
to make matters even more fun, I don’t get enough sleep. I may be making some changes on that front as well.
Or, I might keep everything the same and keep failing at it. And bitching about it.
BUNNY!!!. I was wrong. I do need the oily rags after all!
3 times a week I question my sanity for doing complexes… Still 3 times a week I keep doing complexes.
9/2/09 531 Squat (3) cycle 4
3x 250/285
320x 4
gm
205x 5/5
I had to train first thing in the morning, and my lower back was super tight. 2d time this happened when trying to squat in the morning, even though I doubled up on the warmup/mobility. I don’t what the problem is, but its becoming clear that I can’t squat in the morning.
on my first try at the money set, I got a 1/4 rep and racked it. tried to stretch a little more, get more focused, then hit 4, so I’m once again over the minimum. I will consult the oracle (skinny jimmy wendler) before I make a decision on dropping training maxes.
did a couple little sets of gm’s, but back was still too tight. again. no. more. squats. in. the. morning.
so ends cycle the 3 wave. Start the 1s on Friday with militaries.
Train Harder,
john
[quote]j_willy3 wrote:
3 times a week I question my sanity for doing complexes… Still 3 times a week I keep doing complexes.[/quote]
j,
are you doing the complexes primarily for fat loss, or for strength? Either way, how do you feel about your progress towards your goals?
[quote]mjnewland wrote:
j_willy3 wrote:
3 times a week I question my sanity for doing complexes… Still 3 times a week I keep doing complexes.
j,
are you doing the complexes primarily for fat loss, or for strength? Either way, how do you feel about your progress towards your goals?[/quote]
I’m doing them more for fat loss on my cardio days. I’ll do complexes and run an interval on the treadmill. I think they are helping with both my strength gains and the fat loss.
[quote]j_willy3 wrote:
mjnewland wrote:
j_willy3 wrote:
3 times a week I question my sanity for doing complexes… Still 3 times a week I keep doing complexes.
j,
are you doing the complexes primarily for fat loss, or for strength? Either way, how do you feel about your progress towards your goals?
I’m doing them more for fat loss on my cardio days. I’ll do complexes and run an interval on the treadmill. I think they are helping with both my strength gains and the fat loss.[/quote]
Thanks
Are you thinking about adopting the “complexes” in place of cardio and to assist with GPP? I know I am seriously looking a it… considering I do little or none of either right now.
Yes, but I will add the complexes to the sled sprints, rather than instead of. I am still not sure if and/or how much I will drop my training maxes to accomodate it, but I am 100% committed to getting below 240 ASAP. my plan is to hit the complexes right after I do sled sprints.
I am moving my sled sprints to the field in back of my office, so all my workouts will be on my lunch break. I just don’t get enough sleep when I try to workout in the mornings.
Since my new bar uses the same weights that i put in my sled, i can just do them in the parking lot right after I stow my sled. Or, we have a little workout room in my building, with some machines and stuff, and there just might be room for some complexes, in which case I will just put my bar and some weights there for general use, and hope no one steals them. I may spray-paint it all Pink to make sure it doesn’t go anywhere.
i still need a flipping tire for the field behind the office, but baby steps, baby steps.
I was on the road for a few years with a few shows and I sprayed my tools pink
and kept every one.
Sounds like a plan… if you puke at work,I claim no responsibility.
puke at work harder
kmc
Ive tried it both ways. I have to do the complexes first then follow with the sprints. The sprints kill me.
9/4/09 5/3/1 Military (1) cycle 4
125x 5
145x 3
160x 1
2a. accessory military supersetted with pulldowns
95x 10/10/10/10/10
2b. pulldowns
210x 10/10/10/10/10
time: 55 min
weight: 282
Pretty disgusted with my weight. I have been having trouble staying tight on my diet, and its really pissing me off. time to man up, i guess…
i did some face pulls as part of the prehab. I am no longer showing warmup and prehab, cuz who cares?
Got the reps. felt okay. i really wanted to get a second at 160, but I got it half way up, held it there for like 15 seconds trying to push through, and ran out of gas. I am totally reducing my training maxes after this cycle.
been doing some thinkin’, so that i could write another super-long post. First, since I am committed to drop lard super fast, the only carbs I’ll be having is a half-cup oatmeal in my PWO on lifty days. So I thought, well, if energy is what I am lacking towards the end of the session, maybe I should lengthen my rest periods. For instance, when I am doing accessories, i superset with something else, and time my rest for 3 minutes. I get the antagonist lift done during that 3 minute rest. Today I decided to take a 2 minute rest between the accessory and the antagonist, then another 2 minutes between the antagonist and the next accessory set.
This seemed to make an impact. I also reduced the weight on the accessory lift. I remembered that the book says the accessories are for bodybuilding/hypertrophy, not to work the movement. I tied to keep that in mind today, trying to lift for size instead of strength. got a good pump, and hit the numbers. I have learned another lesson.
So, after this cycle ends, for cycle 5, I am going to set my existing maxes back about 4 months (40lbs for squat/dl, 20lbs for bench/military). I am finally doing what the book says, and start light. I chose 4 months because I figure it will take about 3 months to lose the weight I want to lose. I will finally do what the book says, and what Jim always says in his posts, and START LIGHT.
Since I am starting over, I will also set new baselines for rep maxes and start working up. its been hard looking at my existing maxes and not being able to come even close. I prolly should have reset them the first time I reset my working maxes. I will need to really push the money set, though.
Train Harder
john
[quote]kmcnyc wrote:
I was on the road for a few years with a few shows and I sprayed my tools pink
and kept every one.
Sounds like a plan… if you puke at work,I claim no responsibility.
puke at work harder
kmc
[/quote]
Hell, K, I blame you anytime I get sand in my vag
[quote]j_willy3 wrote:
Ive tried it both ways. I have to do the complexes first then follow with the sprints. The sprints kill me.[/quote]
i am going to start with the sled sprints first, only because I have been doing them for a couple weeks, and know what to expect. I have no idea what the complexes will do to me. but I don’t want to use them as an excuse not to do sprints. And I know myself well enough to know that I would use them as an excuse not to do sprints if they are as tough as everyone says. I will be starting the complexes prolly on Sunday, my next dragging day. I will be starting them super light. I figure I will alternate cosgrove’s x6 with Istvan’s x3 so I get both heavy and less heavy days. I may also go 2 cosgroves for 1 istvan, but we’ll see.
Gives me time to paint my world pink.
Excited to see where the combo of sprints and complexes take you, MJ.