[quote]CBear84 wrote:
soooo…
there’s a variation of 531 to fit your schedule. [/quote]
There is, but I have to make sure it fits in with all the other craziness…work, school, play.
So I’m adding OHPs into my 531 training. I’m gonna have to take some miniscule steps with this because I have a previous shoulder injury doing God-knows-what…
Today’s training was pretty much testing the waters
warm up, mobility
OHP with pre-set bars
30 x 5
40 x 3
30 x 11
Arnold press
3 x 12(20)
DB rows
5 x 15(40)
Ran out of time, gym was closing.
[quote]skyel7 wrote:
So I’m adding OHPs into my 531 training. I’m gonna have to take some miniscule steps with this because I have a previous shoulder injury doing God-knows-what…
Today’s training was pretty much testing the waters
warm up, mobility
OHP with pre-set bars
30 x 5
40 x 3
30 x 11
Arnold press
3 x 12(20)
DB rows
5 x 15(40)
Ran out of time, gym was closing.
[/quote]
Good. We can OHP together. I have no shoulder injuries – this is just an incredibly weak lift for me. For the lower 5/3/1 weights I’ve just been using dumbbells, but trying to lower them past my chin.
I’m also looking around for a Oly bar to keep at home to train this more often.
damn skye! between you and arachne, all this fight talk is getting me excited. i love that stuff. my dad was a golden gloves boxer and his nephew had a short lived pro boxing career. i grew up taking punches here and there and wrestling and sparring with them. (for fun)
when we were kids, the boys across the street made a boxing ‘ring’ with a garden hose. they were taking lessons at the Y. we were boxing, but it all ended when i kicked one of their asses after he kept going for low-blows. his mom came running out of the house to stop it.
freakin hilarious.
enjoy the OH press. i used to have shoulder problem. i’m not sure if it’s all the EFAs and the rotator cuff exercises i did (still do on occasion) that helped or what. but (knock on wood) it’s not giving me any problems currently.
[quote]kimbakimba wrote:
Good. We can OHP together. I have no shoulder injuries – this is just an incredibly weak lift for me. For the lower 5/3/1 weights I’ve just been using dumbbells, but trying to lower them past my chin.
I’m also looking around for a Oly bar to keep at home to train this more often.[/quote]
I’m the same way, Kimba. My upper body strength is virtually non-existent. Do you train at home or do you have access to the pre-set bars. They make the Oly bar an attainable goal. I know once I hit the 40lb bar, I’m close…lol.
[quote]talenaah wrote:
damn skye! between you and arachne, all this fight talk is getting me excited. i love that stuff. my dad was a golden gloves boxer and his nephew had a short lived pro boxing career. i grew up taking punches here and there and wrestling and sparring with them. (for fun)
when we were kids, the boys across the street made a boxing ‘ring’ with a garden hose. they were taking lessons at the Y. we were boxing, but it all ended when i kicked one of their asses after he kept going for low-blows. his mom came running out of the house to stop it.
freakin hilarious.
enjoy the OH press. i used to have shoulder problem. i’m not sure if it’s all the EFAs and the rotator cuff exercises i did (still do on occasion) that helped or what. but (knock on wood) it’s not giving me any problems currently. [/quote]
T, why don’t you take up one of these crazy sports? Wouldn’t hurt, since you have a passion for it…
That’s funny as hell. It always more fun to beat up a boy…lol. I grew up with three brothers, it was always survival mode with them.
I’m gonna give OHP a whirl…if it doesn’t work out, at least I tried. My shoulder doesn’t hurt as often as it used to but I don’t want to take any chances. I need my upper body intact if I intend to be adjust people for the next X amount of years.
Metabolic complex
15 burpees
15 push-ups
15 mountain climbers
15 thrusters
15 jump lunges
x 3
some ab work
[quote]skyel7 wrote:
I’m the same way, Kimba. My upper body strength is virtually non-existent. Do you train at home or do you have access to the pre-set bars. They make the Oly bar an attainable goal. I know once I hit the 40lb bar, I’m close…lol.[/quote]
No, I train at a gym with no pre-set bars. When I do overhead pressing with less than the Oly bar, its dumbbells for me.
I can press the Oly bar. But not much more than that!
OHP is probably the funnest part of 5/3/1. That was my weak lift cause I never did it so now it’s skyrocketing. Try a thumb-less grip for better bar travel overhead and also less shoulder pain if you have it. What’s your upper body warm-up look like?
is there anything ‘wrong’ with using the pre-set bars for OHP? i’ve been using them for years for various exercises. having to pull it off the rack and move it to your spot can take away from your lifts, but if you are just starting and weight is an issue, they might be ok?
next week i’m going to try my hanging clean & press with OLY +20. i’ve been doing 60 BB and killing it.
T- I don’t think there’s anything wrong with using the pre-set bars. I had to check my ego at the door and admit my lift is weak and I’m just gonna have to work my way up. Those pre-sets helped my biceps grow doing 21s and drop sets coz I didn’t have to worry about changing plates.
That’s my next challenge cleans…I want to start with clean & jerks. I watched this massive guy do them today at the gym…he made them look so easy, I was smitten.
Andy - thanks for the tip. I’ll try going thumb-less(lol) next week. For warm-up, I do some body weight push ups, broomstick streches, no monies and if I have time, YTLWs
Today’s training
warm up, activation
Squats
bar x 5(ATG)
95 x 3
105 x 3
120 x 3
135 x 9
BB lunges(welcoming change)
5 x 10(65)
Leg curls
5 x 12
coupled with calf raises on the leg press 3 x 15
My legs used to look in proportion until I started squatting…Now, I realize I have to bring my calves into proportion with my thighs. So, I’m doing calves 3x a week to make 'em grow.
nice leg day! i know you mentioned you had a toxic relationship w 20 lbs, i believe. but i was curious, are you naturally lean or of a lean type build? that’s great you put noticeable size on from squatting. how long were you squatting to notice the increase? i’m just a curious person and i love seeing how people’s physiques change over time, always looking to learn…sorry if that comes off as annoying me asking. and you obviously don’t have to answer…
i understand calves can’t be difficult to grow for some people. now you’ve got me wondering if mine are not in proportion to mah quads/hams/bootay. all of which are on the thicker (but pretty lean) side. my calves are cut but not big, imo. what is your plan for the calves?
i didn’t have a chance to comment regarding the combat (fighting probably isn’t the proper term?) classes. there are quite a few things i’d like to try at some point. no time like the present, so i should start making some of them happen. i’ll enjoy reading about your training in that area for now. 
[quote]skyel7 wrote:
My legs used to look in proportion until I started squatting…Now, I realize I have to bring my calves into proportion with my thighs. So, I’m doing calves 3x a week to make 'em grow.
[/quote]
Well, if you like riding bicycles I can say from long experience that bicycling grows ENORMOUS calves. So much so that for years I couldn’t find tall boots to fit around mine. Thankfully, after leaning out due to lifting, my big fat calves shrunk down to normal size.
[quote]talenaah wrote:
nice leg day! i know you mentioned you had a toxic relationship w 20 lbs, i believe. but i was curious, are you naturally lean or of a lean type build? that’s great you put noticeable size on from squatting. how long were you squatting to notice the increase? i’m just a curious person and i love seeing how people’s physiques change over time, always looking to learn…sorry if that comes off as annoying me asking. and you obviously don’t have to answer…
i understand calves can’t be difficult to grow for some people. now you’ve got me wondering if mine are not in proportion to mah quads/hams/bootay. all of which are on the thicker (but pretty lean) side. my calves are cut but not big, imo. what is your plan for the calves?
i didn’t have a chance to comment regarding the combat (fighting probably isn’t the proper term?) classes. there are quite a few things i’d like to try at some point. no time like the present, so i should start making some of them happen. i’ll enjoy reading about your training in that area for now.
[/quote]
Oh no no no…I’m cool with questions. I like learning about others on here to and how different we are. Shaunar and I are the same height but I could never pull off 175lbs…she wears it well. I ran distance from middle school onwards so I’m sort of built like a grasshopper long skinny legs, arms…lean. For the longest I couldn’t put on muscle the way I wanted to because of all the endurance-type stuff I was doing including the MT. I started squatting heavy with a plan around Feb. That coupled with sprints, sled/prowler and occasional eccentric work made me start seeing serious results around May/June. I had to drop my 30+miles/wk running as well. Body recomp is a slow process but the results are worth the effort.
It was nice for the first time in a long time to go through bikini season effortlessly 
As for calves, mine are beef jerky, skinny and defined but I need to put some size on them. From what I’ve read, calves respond to high frequency/volume. So 3x/week calf raises (seated, standing) with emphasis on the eccentric(this is a pain, but it works!)jumping rope on my bag work days. So far, so good.
Since the beginning of the year, my focus has been strength which is why I’m abit apprehensive to start up Muay Thai again. It’s gonna be interesting to see how my endurance has changed since putting on some muscle, I know I’ll be sucking wind for a while.
[quote]kimbakimba wrote:
skyel7 wrote:
My legs used to look in proportion until I started squatting…Now, I realize I have to bring my calves into proportion with my thighs. So, I’m doing calves 3x a week to make 'em grow.
Well, if you like riding bicycles I can say from long experience that bicycling grows ENORMOUS calves. So much so that for years I couldn’t find tall boots to fit around mine. Thankfully, after leaning out due to lifting, my big fat calves shrunk down to normal size.[/quote]
Kimba, I wish I had big calves. But isn’t it genetics? I’ve read several articles on here that confirm that. My dad had chicken legs,(thanks, Dad). I gotta work with what I have…
[quote]skyel7 wrote:
kimbakimba wrote:
skyel7 wrote:
My legs used to look in proportion until I started squatting…Now, I realize I have to bring my calves into proportion with my thighs. So, I’m doing calves 3x a week to make 'em grow.
Well, if you like riding bicycles I can say from long experience that bicycling grows ENORMOUS calves. So much so that for years I couldn’t find tall boots to fit around mine. Thankfully, after leaning out due to lifting, my big fat calves shrunk down to normal size.
Kimba, I wish I had big calves. But isn’t it genetics? I’ve read several articles on here that confirm that. My dad had chicken legs,(thanks, Dad). I gotta work with what I have… [/quote]
It may very well be genetics.
Isn’t it funny that you want bigger calves, and I want smaller calves. Its always something!
[quote]kimbakimba wrote:
It may very well be genetics.
Isn’t it funny that you want bigger calves, and I want smaller calves. Its always something! ;-)[/quote]
You’re right. I have these lovely booties that I’d love to wear with a dress but I need bigger calves!!
[quote]skyel7 wrote:
kimbakimba wrote:
It may very well be genetics.
Isn’t it funny that you want bigger calves, and I want smaller calves. Its always something!
You’re right. I have these lovely booties that I’d love to wear with a dress but I need bigger calves!![/quote]
Those are damned cute booties. However, the calve-challenged look great in tall boots with dresses. Do that in the meantime while you build 'em up!
oh fuck ur calves. you’re either crazy lean or just blessed. I was on a quest for months to make mine appear, and now i have 2 little bubbles that im happy with. I started focusing on my hams instead.
but seriously. <3 ur moos.
i like the boooooots too.