Ms. O stated in another thread that fear and inertia are what drive most people. I think she has a point, and I just thought it was catchy–kinda Hunter S. Thompson like.
Also, I agree that the only PRs that really count are weight PRs, but rep PRs are nice and give you something to shoot for during regular workouts. [/quote]
Fear and Loathing in the Squat Rack
When the going gets weird, the weird Squat[/quote]
Thanks ladies and gents. Kimba, my bench and press have stalled for a considerable time, so something is weak. It could be my form, but I think its my tris. It could also be 5-3-1 does not work as well for upper. It could also be that I have not picked the right or enough asst. work. Its pissing me off, though.
I was going to pull today, but my Lats still have serious doms from the wide grip, overhand pullups on a bent bar. I had blamed my stalled progress on chins on rising body weight and bad elbows, but its probably more from just being a pussie and not doing real, overhand grip pullups, and not doing them more often. I am going to make these a priority. If I don’t pull today, I’ll pull in the morning.
I am also considering changing up my Bench and OHP work to do more straight sets, going 7s, then next workout 5s, then 3s, then 2s, then max, then cycle. This really had my numbers moving before I went back to 5-3-1. I just can’t ignore that. I fell like I’m making progress on squats and deads, so I’ll keep 5-3-1 for that regardless. Hmm, lots to think about.
[quote]jjackkrash wrote:
I am also considering changing up my Bench and OHP work to do more straight sets, going 7s, then next workout 5s, then 3s, then 2s, then max, then cycle. This really had my numbers moving before I went back to 5-3-1. I just can’t ignore that. I fell like I’m making progress on squats and deads, so I’ll keep 5-3-1 for that regardless. Hmm, lots to think about. [/quote]
The jury is still out for me on 5/3/1. It’s working in some areas and flat in others.
I think everyone responds to overload training differently and 5/3/1 while effective in principle, may not work as well for some.
I like a little more set volume than just the three “working” sets in 5/3/1. In fact, all sets are warm up until the the money set. I’m adding a few more “intensity” sets to each of my workouts because that is when I had some of the best gains. The BBB sets helped with form, but didn’t address strength gains. I’m going to give 5/3/1 another 5 months then switch it up to something else.
[quote]jjackkrash wrote:
I am also considering changing up my Bench and OHP work to do more straight sets, going 7s, then next workout 5s, then 3s, then 2s, then max, then cycle. This really had my numbers moving before I went back to 5-3-1. I just can’t ignore that. I fell like I’m making progress on squats and deads, so I’ll keep 5-3-1 for that regardless. Hmm, lots to think about. [/quote]
The jury is still out for me on 5/3/1. It’s working in some areas and flat in others.
I think everyone responds to overload training differently and 5/3/1 while effective in principle, may not work as well for some.
[/quote]
I think a lot of templates are a decent place to start. However, once you gain more experience and discover what works best for you, change it up. I’ve run a lot of different programs from ones that seem too low volume to sheiko programs. I’ve now created one of my own that seems to be working for the time being. Nothing is the be-all and end-all.
OMP, I am right there with you. Ms. O, I may be going all Frankenstein next cycle.
1’s day, deads, TM 430.
Deads: 100 x 10, 135 x 10, 225 x5, 315 x 5, 365 x 3, 410 x 5.
GMs: 45 x 5, 95 x 5, 145 x5, 195 x5, 245 x2.
Notes: My form sucked on deads at 410, the last rep or two were a grinders with some rounding. This was a little disappointing. I was hoping for 6 or even 7. GMs felt ok, form sucked on the last set–it may have just been too heavy. My lower back is now officially fried. Time to eat some steak.
Deads and GMs at the same time? Makes my lower back hurt to read it. My 2 cents. Tried 5/3/1 briefly. After the workouts was like, “nice warm up. Now we do…?” Maybe I wasn’t going heavy enough.
Harry, I think you hit the nail on the head. I don’t feel that way after squats and deads so much, but I do on bench and press.
Bench day, 1’s TM 265.
Bench: 45 x30, 95 x10, 135 x10, 185 x 5, 225 x2, 255 x1, 275 x1, 300 x 1*, 225 x 9. (had a finger help through sticking point at 300.)
BB Rows: 45 x10, 95 x10, 145 x10, 195 x 10, 245 x 5, 4, 4, 145 x25.
DB Incline Bench: 45s x10, 65x x10, 95s x 9.
BB Incline Bench: 185 x 9.
Krocks: 120s x 20.
Notes: I wanted to find out where I was at with bench, and its somewhere between 295 and 300. That is not really where I want to be, so I am going to change things up. I am not sure how yet, but things are going to change nonetheless.
[quote]FISCHER613 wrote:
Check your PM’s Jack.[/quote]
Thanks, Rick, PM sent as well. [/quote]
Ar you two flirting?
When are you going to make the changes to bring your bench up? Immediately? I’ll be interested to see what you do. Mine has been poor since I started lifting and is the slowest to progress.
[quote]FISCHER613 wrote:
Check your PM’s Jack.[/quote]
Thanks, Rick, PM sent as well. [/quote]
Ar you two flirting?
When are you going to make the changes to bring your bench up? Immediately? I’ll be interested to see what you do. Mine has been poor since I started lifting and is the slowest to progress.[/quote]
Yup and Yup.
I may take a little de load, then make some adjustments. I am just not sure about what those adjustments will be.
Thanks Steve. I’ll send you a PM a little later. Just don’t tell Pete, he might get jealous.
Squats:
45 x 10, 135 x 10, 225 x 5, 315 x 2, 365 x1 (belt on, not buckled), 405 x 1 (belt on buckled), 435 x1 (easy peasy), 455 x 0 (close, but no stogy).
Notes: I felt pretty good today. I was a little intimidated by 455, and it didn’t go. I got it half way up and got stuck, hung out for a while, then got flattened onto the pins. My depth felt good on 405 and 435 and 455, but I need to roll some tape to make sure. I have not filmed in a while–my camera is full and I need to dump it onto a hard drive. I have not been in the 400s since I ran Smolov, so I was glad when 435 went. I think with some GM work and some heavy walkouts for confidence, it will go. Also, my belt was a little looser today than it has been.
[quote]jjackkrash wrote:
Thanks Steve. I’ll send you a PM a little later. Just don’t tell Pete, he might get jealous.
Squats:
45 x 10, 135 x 10, 225 x 5, 315 x 2, 365 x1 (belt on, not buckled), 405 x 1 (belt on buckled), 435 x1 (easy peasy), 455 x 0 (close, but no stogy).
Notes: I felt pretty good today. I was a little intimidated by 455, and it didn’t go. I got it half way up and got stuck, hung out for a while, then got flattened onto the pins. My depth felt good on 405 and 435 and 455, but I need to roll some tape to make sure. I have not filmed in a while–my camera is full and I need to dump it onto a hard drive. I have not been in the 400s since I ran Smolov, so I was glad when 435 went. I think with some GM work and some heavy walkouts for confidence, it will go. Also, my belt was a little looser today than it has been.
Weight: 236.
[/quote]
so what’s your target for a next meet? lookin’ pretty good right now! You shooting for the 100kg class?
ps - don’t pm steve, he’s just being a little needy right now
Thanks for stopping in DCA. SD, that’s a good question. I will do the same meet I did last year in December, but I’d like to hit one sooner if I find a local one. I’d like to do the WA state meet next year and maybe also Master’s Nationals. And, yes, I’d like to get my fatness level down to at least the 100KG class. I think the 90kg class is a little unrealistic, at least for this year.