deadliftt 3x5
425x5
450x5
480x5
good mornings
135x10
135x10
185x6
185x6
185x6
chest supported rows
3 platesx10, 5 sets
pull downs
250x5, 5 sets
OHP 5x3
175x5
185x5
200x5
dips
BWx15
45x10
45x10
90x8
90x8
side raises
50sx6, 5 sets
2.6 mile walk
squat 3x5
3505
3705
3955
stiff legged deads
2258
2258
2258
225*8
single leg curl
30x10, 3 sets
bench 5/3/1
275x5
305x3
345x2
close grip
265x5
265x5
265x5
chest supported rows
3 platesx10, 3 sets
1 hour of muay thai
Great stuff. How is the recovery going?
[quote]Ambugaton wrote:
Great stuff. How is the recovery going? [/quote]
Good, I’m back to fighting. Out of shape, rusty and sore, but can’t complain. Hopefully get a fight or 2 this year.
deadlift 3x3
450x3
480x3
510x3
good mornings
135x10, 3 sets
rows
3 plates x10, 3 sets
OHP 3x3
185x3
195x3
205x3
dips
BWx15
45x10
4510
90x8
90x8
sides raises
50sx6, 5 sets
squat 3x3
3753
3953
4203
stiff legged deads
2455
2455
2455
deload bench
215x5
235x5
245x5
close grip
185x6
185x6
185x6
chest supported rows 2.5 platex10, 3 sets
some reverse curls because my elbows have been bothering me.
2.6 mile walk
deadlift 5/3/1
425x5
480x3
535x1
good mornings
135x10
185x5
185x5
205x5
pulldowns
260x5
260x5
260x5
260x5
These numbers are inspiring.
Questions: You’ve been training ten years; how long have you been doing 5/3/1 and do you see more progress with that program as compared to anything you were doing before?
[quote]Ambugaton wrote:
These numbers are inspiring.
Questions: You’ve been training ten years; how long have you been doing 5/3/1 and do you see more progress with that program as compared to anything you were doing before? [/quote]
10 years…shit I feel old. 5/3/1 for about 2 years. 5/3/1 is the best program I have done. I tried westside max effort, it worked for a short while than I actually got weaker on it, because all I did was max out. 5/3/1 keeps me in check. Why am I going light this week when I want to go heavy? Simple, because Wendler told me to.
OHP 5/3/1
175x5
200x3
220x2
no time to do anything else. Had to get to wfc, 1 hour bbj, 2 hours MT.
squat 5/3/1
350x5
395x3
440x2
stiff legged deads
225x8
245x5
245x5
single leg curl
35x8, 3 sets
reverse curls
bench 3x5
280x5
290x5
310x5
close grip
265x5
265x5
265x5
265x5
chest supported rows
3 plates x10, 5 sets
reverse curls
2.6 mile walk
Larry,
How strictly do you follow the deload protocol of 5-3-1? I’m on a deload week and it almost doesn’t seem worth the gym trip. I’m thinking maybe it’s a good couple of days to focus on other aspects of fitness, i.e. run time, etc? I’ve been one of those people who ignore the deload, and I’m looking for someone to tell me how necessary it is, what benefits they’ve seen from it, etc.
Boogie
Depends how advanced you are in the program. If I’m getting 2 reps over what the day calls for I’ll skip the deload week and start another 5/3/1 cycle. But as the weights get heavier I need them now. Especially for bench, for some reason if I don’t bench once a week, I loose a lot of strength. The deadlift is the one I can take the more time off and not effect me. I like the deload week tho. If I’m real shot I’ll just do the main lift and bail on the rest, like I did on deadlifts this week. But If I’m feeling OK, I’ll do the accessory work too, usually less weight, more reps, but not pushing hard.
So it short, I follow it closely and it is important. For doubly so cuz you do all the rucking work too.
deload deadlift
355x5
385xx5
405x5
deload OHP
140x5
150x5
160x5
dips,
BWx15, 4 sets
pull ups
BWx10, 4 sets
squat 3x5
355x5
375x5
400x5
stiff legged deads
225x8
225x8
245x5
245x5
reverse curl
95x10, 3 sets
single leg curl
35x10, 2 sets
2.6 mile walk