[quote]alexus wrote:
wasn’t there an adapted version of 5/3/1 for powerlifting that involved more testing of lower reps than the original? is that what you mean about the program just feeling wrong? maybe the powerlifting version would feel better?
i suppose you have toe socks? i don’t have toe socks :-([/quote]
I plan to add in a day at the end of each cycle to add some heavy singles/test my maxes.
No toes in my socks, just the word METAL running up and down the sides.
1/2
Squats
2153
2453
2756
1855*10
5 planks for 35 seconds each
1/3
Bench
2003
2303
25513
1955*10
Rows
1353
1553
1758
1405*10
Dips 510bs supersetted with the rows
1/5
Deadlift
2753
3153
34510
2455*10
1/6
Overhead Press
1253
1353
1555
1055*10
supersetted with
5 sets of 6 pullups
Also ran around my block 3 times this week which is a third of a mile and stretched 5 minutes
Go Ravens! Go Skins!
Great amount of volume and balanced lifting in here.
[quote]sen say wrote:
Also ran around my block 3 times this week which is a third of a mile and stretched 5 minutes
[/quote]
THREE TIMES around the block??? Where did that come from? I thought you were doing it once.
Are you laying down the gauntlet young fella-me-lad?
[quote]FarmerBrett wrote:
THREE TIMES around the block??? Where did that come from? I thought you were doing it once.
Are you laying down the gauntlet young fella-me-lad?
[/quote]
Hey watch it with the crazy talk! Friday = 1 time around the block, ditto Saturday and Sunday for a total of 3 times…I don’t want to push it…
I’m actually kinda enjoying the once around the block…only takes like 2 minutes, but I feel like I’m going to have a heart attack when I finish…which…I tell myself is my body improving so that I don’t have a heart attack in 6 years which is right about when the Old Man had his first one.
Also eating oatmeal and blueberries and psyllium for breakfast with a protein shake every day since 1/2 instead of 4 eggs with cheese.
[quote]gorillavanilla wrote:
Great amount of volume and balanced lifting in here.[/quote]
Thanks!
I’ve been doing well for a couple months now…fighting the urge to scrap the assistance work and just max out, but I’m hanging in there.
[quote]sen say wrote:
I’m actually kinda enjoying the once around the block…only takes like 2 minutes, but I feel like I’m going to have a heart attack when I finish…which…I tell myself is my body improving so that I don’t have a heart attack in 6 years which is right about when the Old Man had his first one.
[/quote]
Probably couldn’t get better reasons than that for doing it.
I’m enjoying the running too. I’m even starting to quite like the breathlessness, the constricting chest pains, the tingling down my left arm, and the loud beating of my pulse in my head! 
It would be nice if everything I read wasn’t telling me that running will make me weak, fat and damage my heart though.
Good job fighting the urge to max. Use the force. Then when your ready the maxing will be so much sweeter and stronger.
[quote]FarmerBrett wrote:
I’m enjoying the running too. I’m even starting to quite like the breathlessness, the constricting chest pains, the tingling down my left arm, and the loud beating of my pulse in my head!
It would be nice if everything I read wasn’t telling me that running will make me weak, fat and damage my heart though.
[/quote]
Ditto on liking the breahtlesness, etc…no pain in the chests yet
Ray Lewis looked pretty strong running all over the field last night…I’ll take my chances with it!
[quote]gorillavanilla wrote:
Good job fighting the urge to max. Use the force. Then when your ready the maxing will be so much sweeter and stronger.[/quote]
Word !
5/3/1 Week 3 2nd Cycle
1/8
Squat
2305
2603
2907
1955*10
1/3 mile run
1/9
Bench
2155
2403
27012
205410
2051*8
Rows
1455
1653
1856 (may have been 7, but forgot to write it down)
135510 supersetted with 510*25lbs dips
1/10
1/3 mile run
1/11
Deadlifts
2905
3253
3657
255510
2551*4 - Felt the middle of my right back crying at me so cut it short
1/13
Military Press
1305
1453
1607+1 push press
1105*10 supersetted with 5 sets of 6 pull ups
Banged She Say
Ran 1/3 mile
Body weight for the week:
196.2
195
194.2
195.4
195.6
196.8
Trying to get down to 185, but not working too hard at it…good diet Mon-Thurs…Friday was big steak feast, Saturday pasta and lamb chops and today is Italian Hoagies.
Stretching at least 5 minutes a day also since 1/1.
Banged the wife in between the lifting and the run. Interesting.
[quote]kpsnap wrote:
Banged the wife in between the lifting and the run. Interesting.
[/quote]
Shows my dedication to this running thing!
What’s this lifting program that includes banging? Would love to try it.
[quote]cavalier wrote:
What’s this lifting program that includes banging? Would love to try it.[/quote]
I did my last 2 sets topless and the poor woman wandered out into the garage wondering when I’d be done so we could go to a party we were invited to…once she saw my physique it was go time. These things happen to me. I don’t know why, but I’m not complaining.
Was feeling weak last week, so decided I’d film myself for motivation. 345 * 10…I know it’s not KILLER, but wanted to share.
[quote]sen say wrote:
[quote]cavalier wrote:
What’s this lifting program that includes banging? Would love to try it.[/quote]
I did my last 2 sets topless and the poor woman wandered out into the garage wondering when I’d be done so we could go to a party we were invited to…once she saw my physique it was go time. These things happen to me. I don’t know why, but I’m not complaining.[/quote]
Let’s see, a strong, muscular guy . . . conquering the weights . . . hot and sweaty and pulsating with testosterone . . . yeah, it’s a complete mystery.
5/3/1 Cycle 2 Week 4
1/14
1 mile run (3 times around block)
1/15
Squat
1255
1555
1855
1055*10
Planks 5*30
1/3 mile run
1/16
Bench
1155
1455
1705
1405*10
Rows
755
955
1155
1005*10
1/19
Deadlift
1555
1955
2355
1455*10
1/3 mile run
1/20
Overhead Press
655
855
1055
655*10
1/3 mile run
GO RAVENS!!
Next Meet: That Page has Moved or Is No Longer Available | USA Powerlifting MARYLAND
I was believing it would be held on 3/31. Good news is I now have 3 more weeks to de-fat, bad news is the 500 kid soccer program I run kicks off on the same day.
Running, deadlifting, banging, soccer programs…when do you sleep?