I’ll go ahead and touch on what scott was sayin a little bit. For example, on squat day we will do squat 5/3/1 then move to a pull variation like rack pulls, keystone deads, or something, and on deadlift day we will do the 5/3/1 deadlift then move to a squat variation like box squats, front squats, zerchers, etc.
Here is just an example I was foolin around with. Scott said he isn’t too concerned about the accessory stuff except what he was saying about the squat and deadlift day. So I just wrote this up using the periodization layout…
Military 5/3/1
Dips
DB Rows
Pushdowns
Deadlift 5/3/1
Low Box Squat
Lunges
Leg Raises
Bench 5/3/1
High Incline DB Press
Pullups
Tate Press
Squat 5/3/1
Hack Squats/Leg Press
Back Extensions
Situps
The exercises are just examples I thought of that I would like to do… not sure what scott has in mind yet. I think it looks pretty fun, and just as importantly, effective. Only 3 exercises then an extension or abs, etc.
Nice work, Jowee! Eagerly awaiting the vids. I understand what you’re saying about the fatigue and lacklusterness that occur when a meet drags on. The first meet I did was like that. It’s hard not to run out of gas. But the last few that I’ve done were much better. The meet directors ran two flights through all three lifts before moving on to the next flight grouping. Consequently, competition time at my last meet was less than three hours. What a difference that makes.
Curious why you’d pick ATG zerchers for your main squat lift if you’re battling dipping too deep. Seems like it might exacerbate the problem? I squat too deep also but compete in gear, which fixes that somewhat on the platform.
[quote]kpsnap wrote:
Nice work, Jowee! Eagerly awaiting the vids. I understand what you’re saying about the fatigue and lacklusterness that occur when a meet drags on. The first meet I did was like that. It’s hard not to run out of gas. But the last few that I’ve done were much better. The meet directors ran two flights through all three lifts before moving on to the next flight grouping. Consequently, competition time at my last meet was less than three hours. What a difference that makes.
Curious why you’d pick ATG zerchers for your main squat lift if you’re battling dipping too deep. Seems like it might exacerbate the problem? I squat too deep also but compete in gear, which fixes that somewhat on the platform.[/quote]
Well, I was gonna go with those zerchers because I think it will carryover to my deadlift pretty well. I don’t think the dipping too low is too much of a problem, I just haven’t really addressed it. I’m confident I can fix it pretty easily once I do. I might just do a cycle or two of zerchers then go back to back squats. I just want to have some fun and do something different that I think will still be effective.
Nice avatar btw.
Edit: Oh as for the video’s… I thought it would be easy but it took me a while to get some cracked full versions of an editor and converter, lol. I got mine pretty much done yesterday and gotta do scotts tonight which wont take long, then I’ll upload them both.
MM, that reverse bench is so badass. Anyway, I’ve seen all your bench videos, and to my untrained eye, it looked like you didn’t get the arch in your setup that you normally get. I think you needed some Viking power for your liftoff.
Jowee, that 600 DL was sooooo close! I bet if someone would’ve shouted: “Fuck the damn bar, Joweee!”, you woulda gotten it! Lol. Even though you go deeper than you need to, I think your squat looks great.
High Incline DB Press *real short rest times
8x40
8x60
8x60
12x40
EZ Bar Upright Row
30x40
30x40
*Superset DB Preacher Curl / DB Reverse Preacher Curl
15x35 / 15x20
15x35
Standing Calf Machine
5x20x235
Just gettin back into it now. Man my triceps are hurtin today from that, lol. Need to work on those DB presses apparently. My strength dies pretty fast with short rest, not a lot of endurance.
Not deadlifting til friday. Should be rested up from the competition and itchin to pull by then.
That’s it. Upped my deadlift max quite a bit. It’s not really following the 5/3/1 program of only going up 10 lbs every cycle… but we are just shooting for hitting our required reps right now. Hitting 5 with 495 was definitely really hard tonight. Everything felt slow tonight. Competition last weekend plus I got like 4 hours of sleep. Next week is only 3 reps! I will still go for as many as I can do though if I can get more. I should be much better recovered next week. Quads were really pumped up after those squats… only 135, lol. I think I will stick with those for the duration of this wave, and see if I can improve on that # quite a bit.
Monday I will be starting a pretty strict diet and the plan is to go down to about 235 so I have a little cushion room to put a little weight back on and stay in the 242 class. This time around though I am going to maintain it for a while… I don’t feel like being this heavy, not until I have enough muscle to justify being a 275’er.
My top set was 270, but I just did 275… My best was 7 reps with 275 so 1 rep short of that I’m pretty happy with, since we are just coming off a bunch of rest and a competition. When I did 7 it was also at the end of a 5/3/1 wave so I built up to it.
We are trying to up our volume on our accessory stuff, and I think it is going to help a lot. Wasn’t taking excessive rest in between any of those sets and it shows. I think it will improve pretty fast though.
I feel nice and sore right now… but a good sore. Not that deep ass ache from lifting really heavy.
Hey Meat, any reason you decided to compete in bench with a reverse grip? Sorry if you mentioned the reason, but I didn’t see it in a previous post. I know I would be mad as hell if someone came to the meet and did a reverse grip bench more than I can bench press. I will make sure I steer clear of VA for a while. LOL
Standing Calf Raise *no rest just went right after each other
5x10xsomething …
Good night… weight was a bit heavy and the last set wasnt quite 85%… I will readjust max for next week. Wasn’t really sure what I could do with zerchers. I’ll get a video next week to show how I am doing them. Those pulls were slow as hell from that point on the shin.
[quote]SergeantQ wrote:
Hey Meat, any reason you decided to compete in bench with a reverse grip? Sorry if you mentioned the reason, but I didn’t see it in a previous post. I know I would be mad as hell if someone came to the meet and did a reverse grip bench more than I can bench press. I will make sure I steer clear of VA for a while. LOL
[/quote]
i did it for shits and giggles. always want to go old school and compete with a reverse grip. i told myself that if i hit anything over 450 with a reverse grip in competition i would be happy.
i almost switched grips after i lost 485 back over my face on my second attempt though…
Nah they don’t really bother my arms if I wear my sleeves when I do them. My lower back was super pumped up after doing them. With my poor flexibility I have a really hard time staying upright, which is why I suck at front squats and why my lower back has to work so much I guess. The zerchers felt great though… all lower back and quads it felt like.
[quote]kpsnap wrote:
Do those zerchers kill your arms, Jowee?[/quote]
It’s all about lookin strong!! I’m actually in the process of dropping some pounds. I was weighing 260 last weekend, and this monday I started a carb cycling diet. I plan to drop to around 235 so I have some cushion room for the 242 class. Plus, I want to lose the belly that I seem to have developed.
