I haven’t lifted seriously in 6 years. I have worked out religiously the past 8 weeks. Monday, April 20, i will start my 5-3-1 Journey.
Here are my opening training max poundages
Squat: 290
Bench: 250
Deadlift: 290
Military: 160
Wish me luck everyone, I will also be trying to drop about 20 lbs of bodyweight in between now and Christmas. My numbers aren’t that great but I will get stronger.
Hey Man good luck! I just finished week 3 of my first cycle. I love this program and the science behind it. Your numbers are not that bad at all. My starting weights were
Squat 285
Bench 275
Dead 365
Press 175
You will gain strength fast and working with weights based on a sub-max weight keeps one motivated. If your diet is in line and you get all your conditioning work in along with the weights you will notice that you lean out.
Best of luck!
Rich
Thanks man, i need all the support I can get.
[quote]rich44 wrote:
Hey Man good luck! I just finished week 3 of my first cycle. I love this program and the science behind it. Your numbers are not that bad at all. My starting weights were
Squat 285
Bench 275
Dead 365
Press 175
You will gain strength fast and working with weights based on a sub-max weight keeps one motivated. If your diet is in line and you get all your conditioning work in along with the weights you will notice that you lean out.
Best of luck!
Rich[/quote]
You post a log on here?
Monday 4/20/09 Bench Week 1 Cycle 1
Random Thought: “10 years since Columbine, Hard to believe”
Dynamic Warmup emhasizing upper body
Bench
2xbx10
135x6
165x5
190x5
210x10
Close Grip Incline bx10,135x6,155x6
Seated Med Grip Pulley Row 105,120,135x10
Supersetted with Mini Band Pullaparts 2x10
Curls 25x10,30x10,35x10Hammer
Conditioning:
Eliptical 15mins
By the way, this is my training split. Let me know what you think.
Monday: Bench 531,Tricep,Rows+Rear Delt SS,Curls,Easy Conditioning
Wednesday: Power Clean 531,Squat531, Bodyweight low back movement, Weighted Ab Work, Hard Conditioning
Friday: Military 531,Db Chest Work,Chins,Easy Conditioning
Saturday: Deadlift 531,Shrugs, Quads,Weighted Abs, Hard Conditioning
4/22/09 Wednesday
Power Clean: 2xbx8,95x5,110x5,125x5
Squat 2xbx6,135x5,190x5,220x5,250x7
BW Reverse Hypers 2x8
Hanging Leg Raises 3x10
Interval Cardio on Eliptical
[quote]jsrlifter wrote:
By the way, this is my training split. Let me know what you think.
Monday: Bench 531,Tricep,Rows+Rear Delt SS,Curls,Easy Conditioning
Wednesday: Power Clean 531,Squat531, Bodyweight low back movement, Weighted Ab Work, Hard Conditioning
Friday: Military 531,Db Chest Work,Chins,Easy Conditioning
Saturday: Deadlift 531,Shrugs, Quads,Weighted Abs, Hard Conditioning[/quote]
I hope you dont mind, but I think im gonna steal your routine 
[quote]BlackLabel wrote:
jsrlifter wrote:
By the way, this is my training split. Let me know what you think.
Monday: Bench 531,Tricep,Rows+Rear Delt SS,Curls,Easy Conditioning
Wednesday: Power Clean 531,Squat531, Bodyweight low back movement, Weighted Ab Work, Hard Conditioning
Friday: Military 531,Db Chest Work,Chins,Easy Conditioning
Saturday: Deadlift 531,Shrugs, Quads,Weighted Abs, Hard Conditioning
I hope you dont mind, but I think im gonna steal your routine ;)[/quote]
You being sarcastic?
[quote]jsrlifter wrote:
BlackLabel wrote:
jsrlifter wrote:
By the way, this is my training split. Let me know what you think.
Monday: Bench 531,Tricep,Rows+Rear Delt SS,Curls,Easy Conditioning
Wednesday: Power Clean 531,Squat531, Bodyweight low back movement, Weighted Ab Work, Hard Conditioning
Friday: Military 531,Db Chest Work,Chins,Easy Conditioning
Saturday: Deadlift 531,Shrugs, Quads,Weighted Abs, Hard Conditioning
I hope you dont mind, but I think im gonna steal your routine
You being sarcastic?
[/quote]
No, this routine looks really good.
I was kidding, let me know how you do on it
[quote]BlackLabel wrote:
jsrlifter wrote:
BlackLabel wrote:
jsrlifter wrote:
By the way, this is my training split. Let me know what you think.
Monday: Bench 531,Tricep,Rows+Rear Delt SS,Curls,Easy Conditioning
Wednesday: Power Clean 531,Squat531, Bodyweight low back movement, Weighted Ab Work, Hard Conditioning
Friday: Military 531,Db Chest Work,Chins,Easy Conditioning
Saturday: Deadlift 531,Shrugs, Quads,Weighted Abs, Hard Conditioning
I hope you dont mind, but I think im gonna steal your routine
You being sarcastic?
No, this routine looks really good.[/quote]
[quote]jsrlifter wrote:
4/22/09 Wednesday
Power Clean: 2xbx8,95x5,110x5,125x5
Squat 2xbx6,135x5,190x5,220x5,250x7
BW Reverse Hypers 2x8
Hanging Leg Raises 3x10
Interval Cardio on Eliptical
[/quote]
so how did the power clean/squat combo go?
It went good, but i can see how taxing it could get doing 531 especially repping out on the last set. In the last six weeks I have been doing the clean just as a warmup before squats. It warms me up really good. I may continue to use it as just that, a warmup.
[quote]TheDudeAbides wrote:
jsrlifter wrote:
4/22/09 Wednesday
Power Clean: 2xbx8,95x5,110x5,125x5
Squat 2xbx6,135x5,190x5,220x5,250x7
BW Reverse Hypers 2x8
Hanging Leg Raises 3x10
Interval Cardio on Eliptical
so how did the power clean/squat combo go?[/quote]
or maybe just do the goal reps of the day for one or both lifts …? Jim mentioned somewhere that he did the minimum for a while and still increased his strength
I guess it depends on what your goal is - bigger clean or bigger squat, then program accordingly
Friday 4/24/09 Military Day
Dynamic Warmup
Military
2x45x6
75x5
105x5
120x5
135x9
Neutral Grip Flat Db Press 50x10,60x10,70x8
Neutral Grip Front Pulldown 87.5x10,100x10,3x112.5x10
Treadmill 20min
Saturday 4/25/09 Deadlift Day
Dynamic Warmup
Light Squat 2xbx5,135x5,190x5
Deadlift 2x135x5, 190x5,225x5,250x8
Db Shrugs 55x10,70x10,80x10
Db Side Bends 55x10,65x10
Interval Cardio on Eliptical
Monday 4/27/09 Bench Week 2 Cycle 1
Dynamic Warmup
Ab SS Seated Russian Twists 10lb med ball 2x10/Front Planks 2x30s
Bench 2xbx5,135x5,175x3,200x3,225x10
Close grip Incline 135x6,155x6,185x5
Close grip Pulley Rows 120x10,150x10,180x10
supersetted with mini band pullaparts 2x10
Curls 20x10Reg,30x10Reg,40x10Hammer,25x10Zottman
20 mins Treadmill
what is your dynamic warm up for deadlifting? Actually, if you don’t mind sharing, what is your dynamic warm up for all the days?
4/29/09 Wednesday Squat Week 2 Cycle 1
Dynamic Warmup
Power Clean 2xbx5,95x5,2x135x3
Squat 2xbx5,135x5,205x3,230x3,260x6
Bodyweight Reverse Hypers 2xbwx10
Hanging Leg Raises 5x10 w/ bw
5 Hills
Today was first time to run hills since high school. I went up to the stadium at my old high school where the hill is about 45 degree incline and about 40 yards.
[quote]TheDudeAbides wrote:
what is your dynamic warm up for deadlifting? Actually, if you don’t mind sharing, what is your dynamic warm up for all the days?[/quote]
Bench and Military Days, i do defranco’s simple six warmup for upper body
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-31.html
(See 1st question on this “ask joe”)
Squat and Deadlift Days, i do defranco’s agile 8 warmup for lower body
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04
(Question 4)