Press (5/5/X)
5 x 40 / 5 chins 10kg
5 x 47.5 / 5 chins 10kg
9 x 52.5kg / 5 chins 10kg
Deadlift (3/3/X)
3 x 112.5
3 x 130
3 x 145
1 x 155
1 x 165
1 x 175
1 x 185kg (see notes)
Hanging leg raise
10,6,4,4,4,2
NOTES:
-Right, well after Bluelinecretin’s sage advice, I applied the 5/3/1 for Powerlifting to my deadlift this workout, going 3x3 for set reps then some singles. Really happy with the result. Still 10kgs off my PB but I am now confident I will get it. The singles weren’t perfect form by any means, but I will post videos for criticism.
What’s up man? Just read through your log. Bad ass taste in music, first of all and you have a pretty beast set up there.
How are you liking the full-body version? I’m currently running the PL meet prep cycle getting ready for a meet in 6 weeks. I dig the singles a lot. Like BLC said, I like the heavier weights in my training to get a feel where I’m at.
Anyways, I’m in this log to see what I can help with and what I can learn. Keep up the hard work, brother.
Well fuckin’ done man. How are you liking the lighter squats before deadlifting? I hadn’t ever done it before, as i wanted to “save my energy.” However, i’ve started doing it now and i’ve found it really warms my hips/knees/etc up for the pulling.
[quote]TheTexican wrote:
What’s up man? Just read through your log. Bad ass taste in music, first of all and you have a pretty beast set up there.
How are you liking the full-body version? I’m currently running the PL meet prep cycle getting ready for a meet in 6 weeks. I dig the singles a lot. Like BLC said, I like the heavier weights in my training to get a feel where I’m at.
Anyways, I’m in this log to see what I can help with and what I can learn. Keep up the hard work, brother.[/quote]
What’s up Texican, thanks for stopping by.
Haha, I actually have pretty wide taste in music, but I save the more manly tunes for my workout clips. Noone wants to watch me squat to the tunes of Simon and Garfunkel. Haha
I love my cave yeah; saves me driving lots and getting angry at gym metros and waiting for ages to use inferior equipment. I’ve just got a powertec rack, 2 oly barbells, 300kgs of bumpers, dumbbells and a homemade bench plus some chin up bars and bags etc. The only thing my dungeon really lacks is eastern european sex slaves - but I am looking into it.
What are you hoping to lift at the meet? I bought the Powerlifting 531 book and it looks interesting, though fairly foreign terminology to me as I know nothing about gear or comps.
I am loving the full body version. I found the 4 day split better for my deadlift, but FBT is better for every other lift so far. The frequent squatting is fantastic and has done wonders for my technique, which was pretty much non existent previously.
Can’t wait to finish this (3rd) cycle and smash into Phase 2!
I lift raw, so that takes a lot of complication out. I’m hoping to total around 1300-1350 lbs. So between 590kg to 613kg.
Yeah I noticed your bench was home made. Did you get measurements for it from anywhere? I was thinking about building my own to competition specs.
Due to my work schedule, I’m training on a 2 day on/2 day split with my own version of the BBB template. Hitting the life 2 x a week is pretty damn legit.
[quote]TheTexican wrote:
I lift raw, so that takes a lot of complication out. I’m hoping to total around 1300-1350 lbs. So between 590kg to 613kg.
Yeah I noticed your bench was home made. Did you get measurements for it from anywhere? I was thinking about building my own to competition specs.
Due to my work schedule, I’m training on a 2 day on/2 day split with my own version of the BBB template. Hitting the life 2 x a week is pretty damn legit. [/quote]
Nice, good luck with your goals. I had a browse of your log - strong squatting, and in general…
I did find the details for the bench online somewhere but can’t track down the link now, as this was like 3 years ago.
Basically, I made it out of two 8x2 pieces @ 1100mm for the “bench”; four 4x2 pieces @ 350mm for the legs, with five 4x2 pieces @ 400mm for bracing. Nails, wood glue and heavy bolts to hold it together, with some generic mattress foam padding and some vinyl stapled over the top. If you’re interested in building something similar I can send you pics.
Funnily enough, myself and other guys who have used it find the bench much better than most at the gym, probably because it’s much lower and a bit wider. Sadly, my strength hasn’t tested it much but a couple of my buds bench in the 130+ kg range and it hasn’t broken yet haha.
[quote]BlueLineCretin wrote:
Well fuckin’ done man. How are you liking the lighter squats before deadlifting? I hadn’t ever done it before, as i wanted to “save my energy.” However, i’ve started doing it now and i’ve found it really warms my hips/knees/etc up for the pulling. [/quote]
Thanks man!
Well I find now, after 2 full cycles, the lighter squats feel ridiculously light so they don’t bother me at all. They do provide a nice stretch before my other lifts, as you said.
In the first cycle I did sets of 10 and those weren’t as nice though!
It will be interesting next cycle to see how I go with the “Phase 2” daily squats, as they will be considerably heavier.
Also I have started doing a Bulgarian Goat Bag Swing / Goblet Squat complex on my off days, to help with mobility and recovery. Oh and because I have been lazy with conditioning lately…
DB bench
13 x 22.5 / 5 chin ups +10kg
13 x 22.5 / 5 chin ups +10kg
13 x 22.5kg / 5 chin ups +10kg
DB row
13 x 27.5
13 x 27.5
13 x 27.5kg
Ab wheel roll
Standing:
5,5,5
Kneeling:
15
NOTES:
-I was pleased with the squats today. I woke up deaf in one ear for some reason and this put my balance off a bit, also the groin strain is still a bit noticeable. So I was pleased to smash my required reps despite these little body glitches.
-Standing ab wheel rolls are MURDER! I highly recommend them if you are looking for something to make your life less pleasant =)
-I felt somewhere between puking and passing out after this workout haha
If I may ask: what % are you going to use on the “light” squats in the second phase?
[/quote]
Sure dude!
Phase two (which will begin next cycle) involves:
65%x3
75%x3
85%x3
every training day[/quote]
Wow thats a big jump
ps. My girlfriend said she get me my birthday present today and its a high probablity that it is 5/3/1 2nd edition, I`m giddy as a baby because of that
So, several things. i had no idea what a “bulgarian goat belly swing” was. i laughed at first because i thought you were making a joke!
2) i am determined to try a standing ab wheel roll out now. the ab wheel is pretty much the only thing i do for “abs.” i will video tape it just incase i destroy my face.
3) nice squatting and that song in the video pretty much made my day. who was the band?
If I may ask: what % are you going to use on the “light” squats in the second phase?
[/quote]
Sure dude!
Phase two (which will begin next cycle) involves:
65%x3
75%x3
85%x3
every training day[/quote]
Wow thats a big jump
ps. My girlfriend said she get me my birthday present today and its a high probablity that it is 5/3/1 2nd edition, I`m giddy as a baby because of that
[/quote]
Yeah I am looking forward to it! The volume will increase a bit overall, as I will have to warm up to that weight obviously. The current squatting has been working really well for me so hopefully the heavier weight will too.
That’s a fantastic present haha. 2nd Edition is great. Happy birthday btw!
[quote]BlueLineCretin wrote:
So, several things. i had no idea what a “bulgarian goat belly swing” was. i laughed at first because i thought you were making a joke!
2) i am determined to try a standing ab wheel roll out now. the ab wheel is pretty much the only thing i do for “abs.” i will video tape it just incase i destroy my face.
3) nice squatting and that song in the video pretty much made my day. who was the band? [/quote]
Haha yeah I only read about them and goblet squats the other day. Dan John has a rather good imagination when it comes to naming exercises. I actually got it wrong: they are Bulgarian Goat Bag Swings.
Definitely video it - I have faceplanted a couple of times trying them, and the first time had a couple of sweet lower back pops haha. And good luck!
That song is by a NZ hardcore band called Promise of Bloodshed, and the clip is from a film called Once Were Warriors.
POB are fucking amazing - sadly they disbanded after recording just one album and playing only a few shows - which I was lucky enough to see. http://www.myspace.com/promiseofbloodshed/music/songs/unstoppable-32990202 a couple of their tracks. I can probably hook you up with the album if you dig it…
Hello, my name is Jenn and I have been lurking in your log for a while due to my obsessive love affair with all things 5/3/1 related…
QuestioN:
Did you have to do anything to progress to standing ab wheel roll outs?? I do the regular ones and they are easy peasy to me. I can do like 50 reps without needing to stop, but I tried and failed at doing ONE standing one.
Seems like I am missing a middle progression step, or something.
[quote]Spock81 wrote:
Hello, my name is Jenn and I have been lurking in your log for a while due to my obsessive love affair with all things 5/3/1 related…
QuestioN:
Did you have to do anything to progress to standing ab wheel roll outs?? I do the regular ones and they are easy peasy to me. I can do like 50 reps without needing to stop, but I tried and failed at doing ONE standing one.
Seems like I am missing a middle progression step, or something.
[/quote]
Hey Jenn =) thanks for stopping by!
As a self-confessed fellow 5/3/1 fanatic, do you have a training log I can check out?
Ok with the kneeling rollouts, there seem to be 3 different ways people do them:
-with toes/feet hooked over something. This way doesn’t do much as you retract with your legs instead of your abs, effectively cheating.
-without any hooking, from a standard “all fours” stance, rolling straight forward.
-the Best way… without any hooking, but before you start the rollout, you push your butt backwards. This makes it way harder and presumably more beneficial. You don’t roll to flat, and concentrate on keeping your belly tight and really contracting the abdominals on the return journey.
I don’t know which way you do them, but out of interest there is no way I could do 50 kneeling rollouts without a break (or 3) haha.
On to standing rollouts:
-I tried them ages ago, and failed miserably.
-Since then I have been doing kneeling ones, with the hip extension, twice a week for 3 x 10.
-I also do hanging leg raises and these are amazing for midsection strength, so this will have helped my progression too.
-A week or so ago I tried a couple and nailed them with a bit of pain and a couple of face plants. but I managed a couple so decided to try them again with better focus.
-The other day I managed 3 sets of 5 standing rollouts; I just had to be very mindful of when to “retract”. Going beyond your limit will result in epic face plant… which, admittedly, is pretty cool. I imagine over time I will be able to extend all the way out; at the moment I guess it’s the equivalent of a 3/4 squat.
I also do heaps of dumbbell rows and chins so my back strength is decent, which obviously helps keep stable through the movement.
So, to end my rant:
-make sure you are doing the kneeling variety in the optimal manner
-do hanging leg raises and back work (you probably do anyway)
-do partials until you master it
also, here is a T-Nation article you may have missed:
I do them on all fours, but my knees are touching and I think I roll out too far.
I thought that was supposed to make it harder. Maybe I will shorten my range of motion and do some pausing/holds and whatnot.
In the mean time I’ll continue trying the standing version and just accept the fact that I will probably do a face plant, ha-ha.
My workout log is in the powerful women section if you ever want to stop by !
