[quote]j_willy3 wrote:
mday wrote:
11/12/08
Where did you find up the main reference materials on the Wendler program Mday?
[/quote]
Wendler put out an e-book through Elite FTS that lays out the program in very good detail. PM me your e-mail Willy, I will give you more details.
Sorry about the delay mday, computer was down. Great job at your meet, it’s a lot of fun isn’t it? Agreed about the competition, it’s really all about doing our best and improving next time out. Your toughest competition is you.
Sorry about the late congrats on your meet. I guessed to low with my squat and deadlift weights as well. But you didn’t blow a lift like I did missing the rack command on the bench.
You’ll like the Wendler workout. I found I needed to add an extra day of bench. But I was happy with the amount of squating and deadlifting. I did dynamic work on the extra bench day.
Thanks to everyone for the supportive comments. We are having some problems getting the videos from the meet to download so I will probably not have them until next week…sorry. I would still be interested in everyone’s comments.
After the first two sessions on the 3/5/1 program, I am really sore but in a good way. My shoulder feels better than it has in a while. I backed off from doing ANY direct shoulder work for so long and that may have not been such a good idea. I did a lot of rehab and mobility work but I avoided all my overhead pressing. After my military press work on Tuesday, my shoulder has felt much better.
Tonight is my bench workout. It should be interesting to see what my max. reps at 215lb will be. I am hoping to get 8-10 reps on my final set.
Look forward to the technical difficulties being worked out.
Sound fired up about your new training routine, M. Nothing like changing things up every so often.
11/17/08
I spent a couple hours in the gym this weekend and about six hours in the yard (leaves). I’ll take squats, deadlifts, and bench press any day over raking leaves.
I had a bench session friday, upper body repetition/GPP on Sunday, and squat this morning. The highlight of the weekend was 215/7 on the bench and 265/6 on the squat. This week will be 3 sets of 5 on each lift. We will see what those numbers look like.
My weight has been staying very close to 240lb since the meet. This seems to be a very healthy weight for me. I used to struggle to stay at 235 and now I can easily hold 240 with 15-16% BF. I would like to see 245-250 by the end of the year and then cut back a little to compete at a strong 242 at the end of January.
The shoulder was a little sore after the bench session but the accessory stuff and the raking got the blood flowing and it felt all right for the squat this morning.
Everyone is getting ready for winter here in Wisconsin. The leaves are almost all off the trees and we should get our first real snowfall in the next couple weeks.
Mday, keep the winter up there! Your training sounds solid. With your long frame I’m sure you can carry 250#'s easy.
I’m a lazy ass. I wait until the oak trees drop the leaves and hope a north wind blows then in the swamp. The rest I gind them up with my lawn mover. I hate raking!
Welcome to the 240 and over club. Ice cream, twinkies and devil dogs will get you into the 250+ club. I’m a long time member.
[quote]ecogenx wrote:
Welcome to the 240 and over club. Ice cream, twinkies and devil dogs will get you into the 250+ club. I’m a long time member.[/quote]
I was always a Hostess Chocolate Cupcake kind of guy. The best was when they started selling them three in a pack!!
Moonpies! Yankees, duh.
[quote]hel320 wrote:
Moonpies! Yankees, duh.[/quote]
a.k.a ButtCakes, Reb.
Maple Bars, for the win!
[quote]hel320 wrote:
Moonpies! Yankees, duh.[/quote]
And I was going to make it bread pudding. But I always liked those Lance pecan pies, AND Banana Moonpies are the bomb!!
Lookin’ good big guy, lookin’ good.
11/20/08
It has been a few days. Stressful at home and work but still getting the workouts in.
On to the second week of the 3/5/1 program. This week is 3 sets of 5 on the main exercises.
Last Night:
A. Standing Military Press
WU, 135/5, 145/5, 155/6
B. Dips
BW/20, BW/20, BW/12, BW/13, BW/12
C. Face Pulls
105/15, 105/15, 105/12, 105/15, 105/20
D. Box Step Ups
BW/15, BW/15
This morning:
A. Deadlift
290/5, 315/5, 325/7
B. SSB Good Mornings
155/15, 165/15, 165/12, 135/8, 135/12
C. Hanging Leg Raises
BW/12, BW/12, BW/12, BW/15
D. GHR
BW/12, BW/12, BW/12
E. Cleans (from the knees)
95/5, 95/5…these were just for fun, I had no idea what I was doing.
On all the lifts, I really tried to focus on technique and drop the weight/reps a little bit. My form was getting sloppy so I wanted to pull everything back in. I really concentrated on form with the DL and good mornings. On both of these lifts, my long torso makes it very hard not to round my upper back and get bent over the bar. I really am focusing on keeping my upper back locked in and keeping a good arch in my lower back.
I feel like the amount of work I am doing is about right. I am a little sore but not too bad. The shoulder is getting stronger. I still have some work to do with the mobility and soft tissue work.
My weight has dropped a little with all the stress at home and work. I just don’t eat when things get crazy. I realize this is not the norm with most people. Oh well, we all have our battles.
Tomorrow is the third day in a row for me. This isn’t supposed to happen but the schedule has not been the best lately. I will bench on Friday, some GPP and accessory work on Sunday and then squat again Tuesday.
I hope everyone is doing well. I hope to get to the other logs soon. It looks like we have some great new members on board. Welcome
for me the days i am stressed at home and work are the most important ones to get my workout in. it really balances me out, gets my mind off stuff and i come out feeling better. putting up some strong #s there, keep up the good work.
I do the same thing with not eating well when under stress. Some days at 4 pm I will realize I’ve haven’t eaten yet.
I’m being lazy here, (I could go look it up, but its funner to guess) but if I understand the program you are now doing, you work sets with a prescribed number of reps (this week its 5) up to a certain percentage of 1rm, but on the last set you do as many reps as possible?
[quote]Carl Darby wrote:
I’m being lazy here, (I could go look it up, but its funner to guess) but if I understand the program you are now doing, you work sets with a prescribed number of reps (this week its 5) up to a certain percentage of 1rm, but on the last set you do as many reps as possible?[/quote]
You are correct on the reps in the Wendler 5/3/1 program. One week it is 3 sets of 3, next week 3 sets of 5, third week 1 set of 5, 1 set of 3, and then 1 max effort. For every week, you go all out on the last set and get as many reps as possible without going to failure. The weight percentages are different each week but they are usually around 80% to 95% of your max PR.
I’m on my second week of the program and it seems to be working well. My reps on the main lifts and the accessory stuff continue to go up.
[quote]mday wrote:
11/20/08
…
A. Standing Military Press
WU, 135/5, 145/5, 155/6
…
[/quote]
Sweet stuff, Mday, that last set.
[quote]1Geech wrote:
mday wrote:
11/20/08
…
A. Standing Military Press
WU, 135/5, 145/5, 155/6
…
Sweet stuff, Mday, that last set.[/quote]
I have to admit it is hard for me to do standing military press work. Given my height and long arms, there is no one in the gym that can really do an adequate job spotting me. I always make sure that there is nothing behind me when I do the press so that if I have to I can simply release the bar backwards.