[quote]Backbone wrote:
Are you bulking?
[/quote]
Haha, I’m trying to man! I don’t really know how to… I tend to always hover around my current weight. I can lose weight easily, but as soon as I get near 95ks I tend to look too fat. I want to get to a leanish 100kgs.
Phase 3/Cycle 1/Week 1/Day 3
FRIDAY 06.07.2012
Chin Ups (Supinated, Pronated, Hammer)
10, 10, 10
Squat Full Body Training
3 x 115
3 x 130
2 x 145kg (did a double for some reason… technically a rep PR but nothing to get excited about)
OH Press 5/5/x
5 x 47.5
5 x 55
8 x 60kg (Rep PR)
10 x 47.5 (back-off set)
Deadlift (3/3/x for Powerlifting)
3 x 130
3 x 147.5
7 x 165kg
1 x 185
1 x 185
1 x 185kg (Singles with 60s rest between them)
Hanging Leg Raise
10
Notes:
-The 145kg felt easy on the squat so I pushed an extra rep. Trying to get these nice and deep, with the spotter arms set below my “safe” setting.
-Really happy with the overhead press, which felt strong and stable.
-I’ve added the “repeat first set” option to my pressing too.
-Deadlifting 185kg singles with short rest periods was interesting.
-All in all, a great workout.
Onwards to week two! (video to follow on Monday - left the fucking cord at work)
Looked like a awesome workout 
Congrats on the PR`s
ps. How does the 3,3,1 squat feel?
[video]2410[/video]
[quote]florelius wrote:
Looked like a awesome workout
Congrats on the PR`s
ps. How does the 3,3,1 squat feel?[/quote]
Many thanks dude!
The 3,3,1 (or 2 if I feel enthusiastic hah) feels great. The 145 feels really easy for a single, and if you think about it - 145 is .9 of 160, which is the minimum I’d hope my 1RM would be right now. So what I mean is, these daily singles make me extremely confident in big PRs when I eventually test my squat 1RM balls to the wall.
Pretty much, I am excited to be on Phase 3 at last, and this has been my most productive workout week to date. All the reps are where I want them to be and I feel strong and healthy - though slightly unfit :P.
[quote]panzerfaust wrote:
[quote]florelius wrote:
Looked like a awesome workout
Congrats on the PR`s
ps. How does the 3,3,1 squat feel?[/quote]
Many thanks dude!
The 3,3,1 (or 2 if I feel enthusiastic hah) feels great. The 145 feels really easy for a single, and if you think about it - 145 is .9 of 160, which is the minimum I’d hope my 1RM would be right now. So what I mean is, these daily singles make me extremely confident in big PRs when I eventually test my squat 1RM balls to the wall.
Pretty much, I am excited to be on Phase 3 at last, and this has been my most productive workout week to date. All the reps are where I want them to be and I feel strong and healthy - though slightly unfit :P.[/quote]
What percentage of 1rm for the singles.Can´t seem to find it in the 531 for pl book
[quote]Backbone wrote:
[quote]panzerfaust wrote:
[quote]florelius wrote:
Looked like a awesome workout
Congrats on the PR`s
ps. How does the 3,3,1 squat feel?[/quote]
Many thanks dude!
The 3,3,1 (or 2 if I feel enthusiastic hah) feels great. The 145 feels really easy for a single, and if you think about it - 145 is .9 of 160, which is the minimum I’d hope my 1RM would be right now. So what I mean is, these daily singles make me extremely confident in big PRs when I eventually test my squat 1RM balls to the wall.
Pretty much, I am excited to be on Phase 3 at last, and this has been my most productive workout week to date. All the reps are where I want them to be and I feel strong and healthy - though slightly unfit :P.[/quote]
What percentage of 1rm for the singles.Can�??�?�´t seem to find it in the 531 for pl book
[/quote]
Hey man.
Well for the “geared” lifter, Wendler has you doing 85% and 92.5% of meet goals. Just search for “singles” in the pdf.
nice overhead press…!
[quote]Backbone wrote:
[quote]panzerfaust wrote:
[quote]florelius wrote:
Looked like a awesome workout
Congrats on the PR`s
ps. How does the 3,3,1 squat feel?[/quote]
Many thanks dude!
The 3,3,1 (or 2 if I feel enthusiastic hah) feels great. The 145 feels really easy for a single, and if you think about it - 145 is .9 of 160, which is the minimum I’d hope my 1RM would be right now. So what I mean is, these daily singles make me extremely confident in big PRs when I eventually test my squat 1RM balls to the wall.
Pretty much, I am excited to be on Phase 3 at last, and this has been my most productive workout week to date. All the reps are where I want them to be and I feel strong and healthy - though slightly unfit :P.[/quote]
What percentage of 1rm for the singles.Can�?�´t seem to find it in the 531 for pl book
[/quote]
Oh hang on… are you referring to the daily squat singles???
If so, you will not find these in the 531 for Powerlifting book - I run a template which is only found in the 531 Second Edition book.
Currently, I am in Phase 3 so my daily squats go:
monday
5/3/1 sets and reps
wednesday
3x75%; 3x85%; 1x95%
friday
3x75%; 3x85%; 1x95%
…this is ONLY for squats. All other lifts remain standard 5/3/1 sets and reps.
The singles I described in my earlier reply to you are what I use for my deadlifting - because I use the 531 for Powerlifting template for my Deadlifts only. Because I was struggling with using max-rep work for the deadlift, and it seems to respond far better with singles added in.
Hi.
No, I mean the deadlift singles. I have the powerlifting book as well, but cant seem to find.
Are you doing the dl singles, also with 95%.
[quote]Backbone wrote:
Hi.
No, I mean the deadlift singles. I have the powerlifting book as well, but cant seem to find.
Are you doing the dl singles, also with 95%.[/quote]
Hey man. My deadlift routine is:
Week 1 3/3/3 max reps + 3 singles @ 90% of actual max (1 min between singles)
Week 2 5/5/5 prescribed reps only - no singles
Week 3 5/3/1 max reps + 3 singles @ 95% of actual max (2 mins between singles)
Week 4 Deload… obviously no singles
…this isn’t from the manual, I picked it up on T-Nation somewhere.
…also I will emphasise these singles are calculated from my ACTUAL max.
…and I will re-test my One Rep Max soon, possibly this Friday, and hopefully hit over 210kgs.
Phase 3/Cycle 1/Week 2/Day 1
MONDAY 09-07-12
Chin Ups (varying grip)
10, 10, 10
Squat 3/3/x
3 x 107.5
3 x 122.5
5 x 137.5kg (technically a rep PR at that weight but nothing too great)
Good Morning
10 x 62.5
10 x 62.5
10 x 62.5kg
Dips (these are supersetted with the Good Mornings)
10, 16, 11, 13 - 50 total
Front Squat Hold
18s x 140kg
-
a few more random chin ups.
-
a variety of light dumbbell shoulder work
NOTES
-I had a pretty heavy drinking weekend and debated doing a Tuesday/Thursday/Saturday split but decided to punish myself by working out instead.
-Felt pretty gassed for the squats (as you will see by the long pause where I try to decide whether to do a 6th rep or not haha). Pretty silly really as I would easily have done 6 or 7 reps if I wasn’t hungover… but hey! All good!
-I was really happy to get 16 reps in one of my dip sets, and to finish the 50 reps within 4 sets. Not long ago it was taking 6 or 7 sets!
[video]2415[/video]
Phase 3/Cycle 1/Week 2/Day 2
WEDNESDAY 11.07.2012
Chins (supinated, pronated, hammer)
10,10,10
Squat Full Body Training
3 x 115
3 x 130
1 x 145kg
Close Grip Bench 3/3/x
3 x 65
3 x 75
10 x 85kg (rep PR)
10 x 65kg (speed reps)
Dumbbell Row
10 x 25
10 x 30
15 x 40kg
Hanging Leg Raise
10
NOTES:
-The 145kg “daily” squats are starting to feel really easy
-I’m very happy with my bench press; I believe this was a 4 rep PR, and I didn’t go to fail =)
-I had to do Hanging Leg Raises as my gf dropped a medicine ball on my ab wheel and smashed it into oblivion =(
[video]2418[/video]
What’s up bro? Training is looking pretty good lately. Any new goals or plans coming up?
[quote]TheTexican wrote:
What’s up bro? Training is looking pretty good lately. Any new goals or plans coming up?[/quote]
Thanks man. I seem to have found a “groove” with my training lately. I think previously I had messed up my nutrition and also messed up my sleeping, and these were ruining my results. I’ve gained a bit of weight and feel far more energetic now.
Short-term Goals:
Being around half way through the training year, I am going to test my 1RMs over the next 3-4 weeks. I’ve been hitting decent rep PRs with my pressing and my squats have felt easy - so I am confident of PRs here. Deadlift is a shady one but ideally I should be smashing my last PR very soon. I’m never really sure of when is ideal to test 1RMs with 5/3/1 but I guess I will just do 1 lift per week or something like that. Might try Overhead Press PRing tonight actually - since it’s my “light” deadlift day.
Also I am trying to bulk up while avoiding getting too fat. I managed to start by miscalculating and eating 1000 calories more than I thought I was eating, which was clever and led to piling on a bit of blubber haha. Now I’m doing a 3800 workout day / 3200 rest day kind of split - will see where that takes me.
Plans:
Well I’m halfway through my 7th cycle of the year - with sufficient time remaining for another 5-6 cycles. My plan has always been to do each of the 4 phases(phase 1,2,3, and Optional Insanity) for 3 cycles each. But recently I have been toying with an alternative approach to phase 4.
Cheers dude!
I like to see such logical progressions in training models! haha Looks good and I just do my 1 RM on my 1 days… Or just at a meet. Any chance to see you compete?
Work is slow today, so here’s a random rant about my accursed Shoulders:
As I have previously grumbled, I’ve struggled with bicep tendon injuries in the past. To the point where I’d have one month on training, one month off.
Apart from very minor tweaks, I seem to have fixed this entirely. I put my improved shoulder health down to:
-Close grip pressing. I tend to grip “just” outside shoulder width for bench and overhead press.
-Thumbless grips. I now use thumbless grip for back squats, overhead presses, dips, chin/pull ups. Hell even dumbbell rows are now thumbless! I find it really takes away the involvement of the bicep tendons, allows more flexibility in shoulder rotation, and with dumbbell rows in particular, it allows me to really target the lats and avoid rowing with my arms.
-Band dislocations and foam rolling the legs, back, shoulders and chest before every workout.
-Lots of chin ups. I do a minimum of 30 bodyweight chin ups every workout day - alternating overhand, underhand and opposing hand grips. For a while there I was doing these between my pressing sets - as Wendler recomments - but personally I find I’m more productive doing these before the workout begins, as part of my warmup routine. I do still throw some random ones in here and there between sets though.
-And last but not least… intelligent programming and a well-balanced routine! 5/3/1 rules!
…hopefully these improvements in joint health will allow me to work towards lifting decent numbers one day, without becoming an upper-body cripple.
[quote]TheTexican wrote:
I like to see such logical progressions in training models! haha Looks good and I just do my 1 RM on my 1 days… Or just at a meet. Any chance to see you compete?[/quote]
Haha yes I have proven I have the ability to divide 12 by 4. My parents must be proud!
Yeah “1” week is obviously the logical time to do it. I’m a pussy and like the idea of spreading them over a couple of weeks though haha.
Well I’d love to compete in a local meet but I have a raging ego problem, and I am not overly strong for my size - which isn’t surprising since this is really my first year powerlifting training. Short answer, when I can lift 400/300/500 I will look into attending a raw meet =)
[quote]panzerfaust wrote:
[quote]TheTexican wrote:
I like to see such logical progressions in training models! haha Looks good and I just do my 1 RM on my 1 days… Or just at a meet. Any chance to see you compete?[/quote]
Haha yes I have proven I have the ability to divide 12 by 4. My parents must be proud!
Yeah “1” week is obviously the logical time to do it. I’m a pussy and like the idea of spreading them over a couple of weeks though haha.
Well I’d love to compete in a local meet but I have a raging ego problem, and I am not overly strong for my size - which isn’t surprising since this is really my first year powerlifting training. Short answer, when I can lift 400/300/500 I will look into attending a raw meet =)[/quote]
Just go ahead and do it, man. I can tell you with 100% confidence, once you have an actual meet coming up, your training intensity increases and your focus gets laser sharp. I just committed to a meet in October. I’m pumped and my training sessions have picked up with a solid goal in mind.