Yeah man I always play it safe with the deadlifts. My form gets jacked when I push the reps so I always stay safe. I’m curious why you do lat pull downs instead of pull-ups though. I doubt its your strength. Do you do it for the mind-muscle connection and a pump or something?
[quote]TisDrew wrote:
Yeah man I always play it safe with the deadlifts. My form gets jacked when I push the reps so I always stay safe. I’m curious why you do lat pull downs instead of pull-ups though. I doubt its your strength. Do you do it for the mind-muscle connection and a pump or something?[/quote]
Yes, I agree. In my opinion it’s definitely always best to play it safe with deadlifts. I think that extra rep can end up doing more harm than good, especially on the heavy sets.
The only reason I’m doing lat pulldown is because it’s on the program that I found (cannot list the link here). I just copied a template from another site and they said this was recommended for accessory work; believe it’s known as the bodybuilder template. I can do a good number of pull-ups. Now that I’ve finished this mesocycle do you think I should remove lat pulldown and add weighted pull-ups?
Week 3
Day 5 (12)
Standing Military Press
Standing Military Press
3 Warm-up Sets
115 x 5
130 x 5
135 x 6
60 seconds rest between sets
Seated DB Shoulder Press
50 x 12
55 x 10
55 x 10
50 x 12
BB Upright Row
80 x 10
80 x 10
80 x 10
80 x 10
DB Side Lateral Raise
20 x 15
25 x 15
25 x 15
25 x 15
Barbell Curl
70 x 12
70 x 12
70 x 12
70 x 12
10 Minute ab circuit
12 minutes cardio
Total Gym time = 86 minutes
Thoughts
I think for standing military press I was supposed to do 147 for my last set. I decided to go a lot lighter. I did this because last week I struggled a lot with 140 so I figured it’d be a waste to now attempt 147. It’s a shame and a bit frustrating that this program has really hurt my military press. Prior to beginning this program I did 145 for at least 6. I’ve now completed my first three weeks. I guess going forward I’ll have to set my 1RM for mil press a lot lower and try to build it back.
[quote]Soda Popinski wrote:
[quote]TisDrew wrote:
Yeah man I always play it safe with the deadlifts. My form gets jacked when I push the reps so I always stay safe. I’m curious why you do lat pull downs instead of pull-ups though. I doubt its your strength. Do you do it for the mind-muscle connection and a pump or something?[/quote]
Yes, I agree. In my opinion it’s definitely always best to play it safe with deadlifts. I think that extra rep can end up doing more harm than good, especially on the heavy sets.
The only reason I’m doing lat pulldown is because it’s on the program that I found (cannot list the link here). I just copied a template from another site and they said this was recommended for accessory work; believe it’s known as the bodybuilder template. I can do a good number of pull-ups. Now that I’ve finished this mesocycle do you think I should remove lat pulldown and add weighted pull-ups?[/quote]
I haven’t consistently done lat pull downs since I could do pull-ups. I think pull-ups are better for building strength, but having like zero experience with lat pull downs I can’t really say which has worked better for me.
[quote]TisDrew wrote:
[quote]Soda Popinski wrote:
[quote]TisDrew wrote:
Yeah man I always play it safe with the deadlifts. My form gets jacked when I push the reps so I always stay safe. I’m curious why you do lat pull downs instead of pull-ups though. I doubt its your strength. Do you do it for the mind-muscle connection and a pump or something?[/quote]
Yes, I agree. In my opinion it’s definitely always best to play it safe with deadlifts. I think that extra rep can end up doing more harm than good, especially on the heavy sets.
The only reason I’m doing lat pulldown is because it’s on the program that I found (cannot list the link here). I just copied a template from another site and they said this was recommended for accessory work; believe it’s known as the bodybuilder template. I can do a good number of pull-ups. Now that I’ve finished this mesocycle do you think I should remove lat pulldown and add weighted pull-ups?[/quote]
I haven’t consistently done lat pull downs since I could do pull-ups. I think pull-ups are better for building strength, but having like zero experience with lat pull downs I can’t really say which has worked better for me.[/quote]
I also like pull-ups a lot so I think I’ll make the switch. I’ll probably mix it up with weighted and bw.
Here’s a pic from this morning…looks like my arms may have shrunk a bit 
SATURDAY OFF
- First mesocycle completed in 3 weeks (M,T,TR,F)
o Weight hasn’t changed; 195lbs - stomach looks a tad leaner
o Maintained strength on all core lifts except standing mil
- This actually went down a lot so I will probably be making changes here
o Enjoyed the program, liked blitzing through my workouts in an hour and getting a good burn & sweat
- Starting second cycle on Monday (5/24)
o I may have to adjust my 1RMs in order to get the maximum results
o I know the program explicitly states don’t F**K with it but I think I need to make small adjustment
- what works best for me is after I’m done with my working sets I need one final set to “burn out” with and usually that’s 8-10 reps (approx 75% of my 5RM)
o I may also change some of the accessory lifts but not sure which ones yet. I’m thinking of swapping lat pulldown out for something; maybe weighted pull-ups or chins
- Diet
o I made a small change to my diet a when starting this program. I’d normally have at least 1/2 cup of oats with breakfast. I’ve now eliminated that. I also slightly reduced the amount of carbs on my off days.
I’m definitely going to give this another three weeks. I need to get my military press back up. I’m going to probably use a much lower 1RM now since I’ve lost a lot of strength there. I’ll also start posting my warm-up sets, maybe I’m doing too much volume.
An idea for your MP assistance would be to replace those DB presses with just 5x10@55% of your training max. Like the BBB template.
[quote]TisDrew wrote:
An idea for your MP assistance would be to replace those DB presses with just 5x10@55% of your training max. Like the BBB template.[/quote]
That’s actually a great idea and something I never even thought of, thank you.
[quote]Soda Popinski wrote:
o I know the program explicitly states don’t F**K with it but I think I need to make small adjustment
- what works best for me is after I’m done with my working sets I need one final set to “burn out” with and usually that’s 8-10 reps (approx 75% of my 5RM)
[/quote]
I agree with you on tweaking man…so far I really like 5/3/1 but I think Wendler designed it purely for strength…I’m more concerned with strength than size but the program has too little volume for me as well so I’ve adopted it to my style but retained the core of 5/3/1 main lift…if you know how your body works then I think you should incorporate the “burn out” set.
…and now the chipwich, lol - damn it had been forever since I had one of those…
SUNDAY
-15 minute ab circuit
-45 minutes cardio 5.5 incline @3mph
[quote]beastin wrote:
[quote]Soda Popinski wrote:
o I know the program explicitly states don’t F**K with it but I think I need to make small adjustment
- what works best for me is after I’m done with my working sets I need one final set to “burn out” with and usually that’s 8-10 reps (approx 75% of my 5RM)
[/quote]
I agree with you on tweaking man…so far I really like 5/3/1 but I think Wendler designed it purely for strength…I’m more concerned with strength than size but the program has too little volume for me as well so I’ve adopted it to my style but retained the core of 5/3/1 main lift…if you know how your body works then I think you should incorporate the “burn out” set.[/quote]
Yeah man I think that’s what I will do. If I notice any negative side effects I’ll just simply stop. I mean you have to do whatever your body responds to. I always view these programs as a real great foundation but they usually just need minor tweaking to suit your needs.
Mesocycle 2
Week 1
Day 1 (13)
Squat
Squat (ATG)
135 x 15 Warm-up
175 x 10 Warm-up
205 x 4 Warm-up
232.50 x 5
247.50 x 5
262.50 x 5
Hack Squat
180 x 10
180 x 10
180 x 10
180 x 10
Leg Extension
85 x 20
100 x 16
100 x 20
100 x 20
Lying Leg Curl
85 x 13
85 x 14
85 x 10
85 x 10
13 minute ab circuit
Total Gym time = 79 minutes
Thoughts
This was definitely one of the WORST workouts that I’ve had in the last year or so. I think I used way too much volume for warm-ups and that came back to haunt me. I probably never should have exceeded ten reps. By the time the final working set came my legs were a bit tired and I was only able to get five. Now I’m not sure how this affects me next week and if I should recalculate my 1RM. I’m assuming due to this terrible workout I’ve lost some strength. My biggest problem is I can never shake things off. This had a pretty negative effect on the rest of my workout. I just couldn’t let it go. I wish I could just push crappy workouts to the side but damn it aggravates me to no end. I’m gonna try real hard to forget about this one…
Are you picking your battles with your max-out sets? Like, if you want a good deadlift day that week, don’t push the squat reps. If you want a good OHP, don’t push the bench too hard. I always kinda lay off the squats unless I’m just feeling great that day. I pretty much always push my bench hard and just accept whatever I get on OHP b/c it’s not a huge deal to me.
[quote]TisDrew wrote:
Are you picking your battles with your max-out sets? Like, if you want a good deadlift day that week, don’t push the squat reps. If you want a good OHP, don’t push the bench too hard. I always kinda lay off the squats unless I’m just feeling great that day. I pretty much always push my bench hard and just accept whatever I get on OHP b/c it’s not a huge deal to me.[/quote]
That’s a great point you make and something I used to be very cognizant of. My problem is I normally push everything to the max. However, you’re right and I really need to get more in line with your thinking.
Mesocycle 2
Week 1
Day 2 (14)
Bench
Bench Press
125 x 6 Warm-up
145 x 6 Warm-up
165 x 3 Warm-up
195 x 5
205 x 5
220 x 8
60-90 seconds rest between sets
DB Incline Press
65 x 12
70 x 10
70 x 10
65 x 12
Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
Pec Deck Fly new machine
80 x 20
80 x 20
80 x 20
90 x 15
V-Bar Pushdown
75 x 20
80 x 20
85 x 15
85 x 15
10 Minute ab circuit
10 Minute cardio
Total Gym time = 86 minutes
Thoughts
Week 1 of this program (3 weeks ago) I did 225 x 8 on bench and now I did 220 x 8. I guess that’s not terrible but it’s frustrating that my strength has either gone down or maintained on everything. I know it’s a slow process with a new program but you’d like to see your strength either gradually go up or at least stay the same. My gym got a new pec deck machine and it was different than the old one. It seemed to have more resistance which made the weights heavier and also had a different ROM. It’s a good machine and I like it a lot better than the old one.
WEDNESDAY OFF
-watching the Mets spank the Phils
[quote]Soda Popinski wrote:
220 x 8
Thoughts
Week 1 of this program (3 weeks ago) I did 225 x 8 on bench and now I did 220 x 8. I guess that’s not terrible but it’s frustrating that my strength has either gone down or maintained on everything. I know it’s a slow process with a new program but you’d like to see your strength either gradually go up or at least stay the same. [/quote]
I’ve got similar feelings. 4 weeks ago I did 5x5 at 265, so I figured I’d get more than 6 on 260. I’m going to keep it up and give the program time, but I share your early concerns for both bench and OHP. DL, I’m more excited about.
[quote]JLD2k3 wrote:
[quote]Soda Popinski wrote:
220 x 8
Thoughts
Week 1 of this program (3 weeks ago) I did 225 x 8 on bench and now I did 220 x 8. I guess that’s not terrible but it’s frustrating that my strength has either gone down or maintained on everything. I know it’s a slow process with a new program but you’d like to see your strength either gradually go up or at least stay the same. [/quote]
I’ve got similar feelings. 4 weeks ago I did 5x5 at 265, so I figured I’d get more than 6 on 260. I’m going to keep it up and give the program time, but I share your early concerns for both bench and OHP. DL, I’m more excited about.
[/quote]
I feel the total opposite. My bench and OHP are my flagship lifts while DL and squats seem to be going nowhere. =\
[quote]JLD2k3 wrote:
[quote]Soda Popinski wrote:
220 x 8
Thoughts
Week 1 of this program (3 weeks ago) I did 225 x 8 on bench and now I did 220 x 8. I guess that’s not terrible but it’s frustrating that my strength has either gone down or maintained on everything. I know it’s a slow process with a new program but you’d like to see your strength either gradually go up or at least stay the same. [/quote]
I’ve got similar feelings. 4 weeks ago I did 5x5 at 265, so I figured I’d get more than 6 on 260. I’m going to keep it up and give the program time, but I share your early concerns for both bench and OHP. DL, I’m more excited about.
[/quote]
Yeah man I totally agree and am feeling the exact same way. I guess we all react differently to different programs. I may switch soon to Westside or Baby Got Back. Westside I’ve done before with success and Baby Got Back I’ve read a lot about and it looks real fun.