Cool, I just started doing 5/3/1 as well. I’m only a week into it. This should be interesting. That’s a lot of accessory work.
[quote]165StateChamp wrote:
Cool, I just started doing 5/3/1 as well. I’m only a week into it. This should be interesting. That’s a lot of accessory work. [/quote]
i’m really looking forward to it.
It was a good bit of volume but the poundages were really light. i’m using the actual lift at about 50% as my staple accessory work and then the other stuff more as a pump. i find that when i do high rep stuff with light weights after my “real” lifting, i actually recover faster… probably something to do with gettting all that blood into the muscles…who knows, but it works.
[quote]maraudermeat wrote:
[quote]165StateChamp wrote:
Cool, I just started doing 5/3/1 as well. I’m only a week into it. This should be interesting. That’s a lot of accessory work. [/quote]
i’m really looking forward to it.
It was a good bit of volume but the poundages were really light. i’m using the actual lift at about 50% as my staple accessory work and then the other stuff more as a pump. i find that when i do high rep stuff with light weights after my “real” lifting, i actually recover faster… probably something to do with gettting all that blood into the muscles…who knows, but it works.
[/quote]
Someday meat…some day, you and I will front squat together! Lol.
[quote]maraudermeat wrote:
[quote]165StateChamp wrote:
Cool, I just started doing 5/3/1 as well. I’m only a week into it. This should be interesting. That’s a lot of accessory work. [/quote]
i’m really looking forward to it.
It was a good bit of volume but the poundages were really light. i’m using the actual lift at about 50% as my staple accessory work and then the other stuff more as a pump. i find that when i do high rep stuff with light weights after my “real” lifting, i actually recover faster… probably something to do with gettting all that blood into the muscles…who knows, but it works.
[/quote]
Makes sense to me. Getting the blood flowing is usually good for recovery.
[quote]hungry4more wrote:
[quote]maraudermeat wrote:
[quote]165StateChamp wrote:
Cool, I just started doing 5/3/1 as well. I’m only a week into it. This should be interesting. That’s a lot of accessory work. [/quote]
i’m really looking forward to it.
It was a good bit of volume but the poundages were really light. i’m using the actual lift at about 50% as my staple accessory work and then the other stuff more as a pump. i find that when i do high rep stuff with light weights after my “real” lifting, i actually recover faster… probably something to do with gettting all that blood into the muscles…who knows, but it works.
[/quote]
Someday meat…some day, you and I will front squat together! Lol. [/quote]
you now have the opportunity to pass me up. i won’t be doing any front squatting for at least three months.
[quote]maraudermeat wrote:
[quote]hungry4more wrote:
[quote]maraudermeat wrote:
[quote]165StateChamp wrote:
Cool, I just started doing 5/3/1 as well. I’m only a week into it. This should be interesting. That’s a lot of accessory work. [/quote]
i’m really looking forward to it.
It was a good bit of volume but the poundages were really light. i’m using the actual lift at about 50% as my staple accessory work and then the other stuff more as a pump. i find that when i do high rep stuff with light weights after my “real” lifting, i actually recover faster… probably something to do with gettting all that blood into the muscles…who knows, but it works.
[/quote]
Someday meat…some day, you and I will front squat together! Lol. [/quote]
you now have the opportunity to pass me up. i won’t be doing any front squatting for at least three months.
[/quote]
SWEET! Brb front squatting!
[quote]maraudermeat wrote:
[quote]DoveofWar08 wrote:
Bump to keep this gem on the first page. How goes the lifting Meat?[/quote]
haven’t really checked in for awhile. i’ve basically been coasting for a couple weeks to allow myself to rest up. I’ve been putting down hardwood floors througout my house and used my time off from the gym to do them.
i officially jumped on the 5/3/1 wagon today. i’m going to follow it all the way up to a meet i’m doing at the end of october. i’m not going to max out at all. i’ll just use the rep calculator to guessdimate my openers.
per Wendler’s suggestions, i was very conservative with my starting maxes.
below are my starting maxes
strict military press-300
reverse grip bench press-450
squat-600
deadlift-600
as we all know, starting maxes are actually 90% of the above numbers, so below are my program starting maxes
strict military press- 270
reverse grip bench-405
squat-540
deadlift-540
i’m going to train three days per week. as a result, the cycle will run for four weeks with the fifth week being a deload.
tonight was my first training session-
standing military press-
warmups-
0x10
95x3
135x3
working sets- all reps done paused at bottom and top
65%-175x5
75%-200x5
85%-230x6 +1 rep over required 5. left a couple reps in tank.
accessory work
standing military press
50%-135x10x5
Dips- BW only- total of 50 reps
dumbell row
100 x 25
shrugs
225x15
calves and forearms
some x some[/quote]
Very cool man. I just got done with a very similar 4 week wave, and really liked how it went. And awsome work on those strict military presses for reps. Those sets are bastards.
AHAHAHA! You’ve fallen for 5,3,1 huh?
I did it for a while. My reps for weights went way up. The 5+ sets on DL and skwats are killers. Especially for a powerlifter used to doubles or triples.
I do think that with you doing 531, this should move to the powerlifting section. And make sure to wipe that posing oil off the bar.
[quote]DoubleDuce wrote:
AHAHAHA! You’ve fallen for 5,3,1 huh?
I did it for a while. My reps for weights went way up. The 5+ sets on DL and skwats are killers. Especially for a powerlifter used to doubles or triples.
I do think that with you doing 531, this should move to the powerlifting section. And make sure to wipe that posing oil off the bar.[/quote]
i’m a firm believer in giving everything the ol’ college try. plus, i really need a break from the supramaximal work. it really has taken it’s toll on me mentally. i’m hoping this will be a good change of pace for me.
i disagree about moving the thread. i feel like this type of training is more like bodybuilding training than what i was doing before- much higher reps and many more sets.
i’ve gotten my bodyweight down to 250-255 right now. i’m hoping the new found volume will get me back up to 270 by the comp. without the fat.
i think you need to make the trip up this way for the SPF meet october 23rd at Brute Strength Gym. I’m go’n full power. no BOF for me this time.
[quote]maraudermeat wrote:
[quote]DoubleDuce wrote:
AHAHAHA! You’ve fallen for 5,3,1 huh?
I did it for a while. My reps for weights went way up. The 5+ sets on DL and skwats are killers. Especially for a powerlifter used to doubles or triples.
I do think that with you doing 531, this should move to the powerlifting section. And make sure to wipe that posing oil off the bar.[/quote]
i’m a firm believer in giving everything the ol’ college try. plus, i really need a break from the supramaximal work. it really has taken it’s toll on me mentally. i’m hoping this will be a good change of pace for me.
i disagree about moving the thread. i feel like this type of training is more like bodybuilding training than what i was doing before- much higher reps and many more sets.
i’ve gotten my bodyweight down to 250-255 right now. i’m hoping the new found volume will get me back up to 270 by the comp. without the fat.
i think you need to make the trip up this way for the SPF meet october 23rd at Brute Strength Gym. I’m go’n full power. no BOF for me this time.
[/quote]
I ma have to stop by, The SPF meet I was going to do at the end of this month got canceled, need to find a new one.
October is a busy month for me though. Getting married, honeymoon, then I’m going to japan for work. I may not be back by the 23rd, I don’t have firm dates on the trip to japan yet and it will depend on where that ends up falling.
I looked up manassas while I was in VA last week by the way, it’s quite a ways from our plant in Richlands.
[quote]DoubleDuce wrote:
[quote]maraudermeat wrote:
[quote]DoubleDuce wrote:
AHAHAHA! You’ve fallen for 5,3,1 huh?
I did it for a while. My reps for weights went way up. The 5+ sets on DL and skwats are killers. Especially for a powerlifter used to doubles or triples.
I do think that with you doing 531, this should move to the powerlifting section. And make sure to wipe that posing oil off the bar.[/quote]
i’m a firm believer in giving everything the ol’ college try. plus, i really need a break from the supramaximal work. it really has taken it’s toll on me mentally. i’m hoping this will be a good change of pace for me.
i disagree about moving the thread. i feel like this type of training is more like bodybuilding training than what i was doing before- much higher reps and many more sets.
i’ve gotten my bodyweight down to 250-255 right now. i’m hoping the new found volume will get me back up to 270 by the comp. without the fat.
i think you need to make the trip up this way for the SPF meet october 23rd at Brute Strength Gym. I’m go’n full power. no BOF for me this time.
[/quote]
I ma have to stop by, The SPF meet I was going to do at the end of this month got canceled, need to find a new one.
October is a busy month for me though. Getting married, honeymoon, then I’m going to japan for work. I may not be back by the 23rd, I don’t have firm dates on the trip to japan yet and it will depend on where that ends up falling.
I looked up manassas while I was in VA last week by the way, it’s quite a ways from our plant in Richlands.[/quote]
excuses…excuses…
hey…if i can travel to Nashville for the SPF Worlds, you can travel to Norfolk.
[quote]maraudermeat wrote:
[quote]DoubleDuce wrote:
[quote]maraudermeat wrote:
[quote]DoubleDuce wrote:
AHAHAHA! You’ve fallen for 5,3,1 huh?
I did it for a while. My reps for weights went way up. The 5+ sets on DL and skwats are killers. Especially for a powerlifter used to doubles or triples.
I do think that with you doing 531, this should move to the powerlifting section. And make sure to wipe that posing oil off the bar.[/quote]
i’m a firm believer in giving everything the ol’ college try. plus, i really need a break from the supramaximal work. it really has taken it’s toll on me mentally. i’m hoping this will be a good change of pace for me.
i disagree about moving the thread. i feel like this type of training is more like bodybuilding training than what i was doing before- much higher reps and many more sets.
i’ve gotten my bodyweight down to 250-255 right now. i’m hoping the new found volume will get me back up to 270 by the comp. without the fat.
i think you need to make the trip up this way for the SPF meet october 23rd at Brute Strength Gym. I’m go’n full power. no BOF for me this time.
[/quote]
I ma have to stop by, The SPF meet I was going to do at the end of this month got canceled, need to find a new one.
October is a busy month for me though. Getting married, honeymoon, then I’m going to japan for work. I may not be back by the 23rd, I don’t have firm dates on the trip to japan yet and it will depend on where that ends up falling.
I looked up manassas while I was in VA last week by the way, it’s quite a ways from our plant in Richlands.[/quote]
excuses…excuses…
hey…if i can travel to Nashville for the SPF Worlds, you can travel to Norfolk.
[/quote]
I take back what I said. If I’m around on the 23rd I was planing on going to night of the living deadlift. Sorry, I’d like to see you lift, but I’d rather go watch Bolton pull.
[quote]DoubleDuce wrote:
[quote]maraudermeat wrote:
[quote]DoubleDuce wrote:
[quote]maraudermeat wrote:
[quote]DoubleDuce wrote:
AHAHAHA! You’ve fallen for 5,3,1 huh?
I did it for a while. My reps for weights went way up. The 5+ sets on DL and skwats are killers. Especially for a powerlifter used to doubles or triples.
I do think that with you doing 531, this should move to the powerlifting section. And make sure to wipe that posing oil off the bar.[/quote]
i’m a firm believer in giving everything the ol’ college try. plus, i really need a break from the supramaximal work. it really has taken it’s toll on me mentally. i’m hoping this will be a good change of pace for me.
i disagree about moving the thread. i feel like this type of training is more like bodybuilding training than what i was doing before- much higher reps and many more sets.
i’ve gotten my bodyweight down to 250-255 right now. i’m hoping the new found volume will get me back up to 270 by the comp. without the fat.
i think you need to make the trip up this way for the SPF meet october 23rd at Brute Strength Gym. I’m go’n full power. no BOF for me this time.
[/quote]
I ma have to stop by, The SPF meet I was going to do at the end of this month got canceled, need to find a new one.
October is a busy month for me though. Getting married, honeymoon, then I’m going to japan for work. I may not be back by the 23rd, I don’t have firm dates on the trip to japan yet and it will depend on where that ends up falling.
I looked up manassas while I was in VA last week by the way, it’s quite a ways from our plant in Richlands.[/quote]
excuses…excuses…
hey…if i can travel to Nashville for the SPF Worlds, you can travel to Norfolk.
[/quote]
I take back what I said. If I’m around on the 23rd I was planing on going to night of the living deadlift. Sorry, I’d like to see you lift, but I’d rather go watch Bolton pull. [/quote]
i see how it is…
Hey this probably a dumb question but in your opinion what would be an ideal total for a junior at a powerlifting meet? say at 195-205lbs
[quote]Blackaggar wrote:
Hey this probably a dumb question but in your opinion what would be an ideal total for a junior at a powerlifting meet? say at 195-205lbs[/quote]
Perfect meet would be the same for everyone. 9 for 9 with PRs in each lift. Actual total doesn’t matter.
[quote]Blackaggar wrote:
Hey this probably a dumb question but in your opinion what would be an ideal total for a junior at a powerlifting meet? say at 195-205lbs[/quote]
don’t fall into the trap of comparing yourself to some ideal. powerlifting is and should be an individual thing. if it’s your first meet your goal should be to go and set some baseline numbers in each lift and a total. then, after that, your goal should be to try and beat those numbers in your next meet.
when i go to a meet i don’t watch anyone lift, i don’t care what the records are. i don’t care if i’m the only lifter in my division or have 30 people in my division. I could compete in the submasters division if i wanted to but i go in, weigh whatever i weigh and whatever weight class i fall into and compete in the open class.
point is, if you wait around to meet some ideal set by someone else, you’ll never compete. you’ll end up like most of the people on this site- sitting around debating what’s hardcore or not in bodybuilding, powerlifting,ect over the internet but in actuality are nothing more than someone that lifts weights.
get out there and compete… but do it for yourself.
Hey meat do you have a link to the meet in Norfolk? I have never been to a meet but would really like to check one out. It would be cool to see some big numbers in person.
[quote]USMCpoolee wrote:
Hey meat do you have a link to the meet in Norfolk? I have never been to a meet but would really like to check one out. It would be cool to see some big numbers in person.[/quote]
go to powerliftingwatch and click on “powerlifting by state”. then click on virginia. you can then scroll down the page. the top of the page has all the federations in va. the bottom of the page has all the competitions left this year in va. and some next year. if you click on the comp. it will give you all the information you want.
week 1 of 1st cycle
Deadlift
sumo deadlift
warmup
135x5
225x5
working sets
(65%)- 350x5
(75%)- 405x5
(85%)- 465x5- this set is 5 or more, but decided to just get my 5 in and call it. i haven’t deadlifted in quit a few months so i decided to just keep it simple and not push it.
accessory work
(50%)- 275x10x3
good mornings
135x10x3
hyperextensions and incline setups
some x some
standing calf raises
some x 100 r/p
cable wrist curls
some x 100r/p
took it easy to ease into it…
[quote]maraudermeat wrote:
[quote]Blackaggar wrote:
Hey this probably a dumb question but in your opinion what would be an ideal total for a junior at a powerlifting meet? say at 195-205lbs[/quote]
don’t fall into the trap of comparing yourself to some ideal. powerlifting is and should be an individual thing. if it’s your first meet your goal should be to go and set some baseline numbers in each lift and a total. then, after that, your goal should be to try and beat those numbers in your next meet.
when i go to a meet i don’t watch anyone lift, i don’t care what the records are. i don’t care if i’m the only lifter in my division or have 30 people in my division. I could compete in the submasters division if i wanted to but i go in, weigh whatever i weigh and whatever weight class i fall into and compete in the open class.
point is, if you wait around to meet some ideal set by someone else, you’ll never compete. you’ll end up like most of the people on this site- sitting around debating what’s hardcore or not in bodybuilding, powerlifting,ect over the internet but in actuality are nothing more than someone that lifts weights.
get out there and compete… but do it for yourself.
[/quote]
OK that’s really good advice, thanks man. ILl do one next summer I think if there is one near me.