[quote]kpsnap wrote:
[quote]DixiesFinest wrote:
well my dear you are lovely as they come, anything else is only improving on someone incredible. [/quote]
Thanks. You are a true Southern gentleman.
[/quote]
I was gonna say what he said…
[quote]kpsnap wrote:
You know, I’ve never really been a fan of this programming on paper. But I’ve got a lot of time before I [possibly] hit the platform. So I thought it would be a good time to give it a go. So many folks on T-Nation follow this programming that it does make it interesting to see how they fare when you’re doing the programming yourself.[/quote]
I’ve been doing it off and on for a year. I like it. I’m old and decrepit and the programmed weights and rest week help me not kill myself going for a 1RM every week.
Thanks, Sen.
So I woke with cranky shoulders. Both. Almost bagged the upper body work but I’m glad I didn’t because the aches and pains seemed to subside with the training.
Band pullaparts
Lying L cuff stuff
Flat bench
8/45 WU
3/55
3/65
10/73
Dips on bench with feet elevated
3/8
T-bar row
3/12/35
^^Haven’t done these in awhile. Started light and held the row at the top.
DB front raise/lateral raise
3/12
Standing lat pulldown
3/10
Cable rope bicep curls
3/10
Pullups
5
Deadlift Cycle 1, Week 2
Reminder that I set my max wrong. Just sticking with it. Also, started 3/5/1 and am going to switch to 5/3/1 after this month for psychological reasons and the fact that I’m not competing nor doing heavy singles.
Today: 5s day
RDL warmup
8/45
5/95
Pronated pullups
6 (PR) . . . forgot the camera (damn it)
Conventional pulls
5/120
5/140
9/157
^^Definitely left some in the tank. Just not a repper with this lift.
Pullups
5
GMs
3/12/55
^^Staying really light to protect my hip
Pullups
4
Donkey kick hammie machine
3/10
Pullups
3
Paused hypers
3/12/12.5 DB behind head
Pullups
2 (thumbs unwrapped like Lil Power suggested . . . didn’t notice much difference)
1
1 really wide grip from dead hang . . . harder for sure
Love seeing the pullups in here! Smart training with the hip as well…
Snap, you might actually like 5-3-1. I think the program keeps all the promises Wendler makes. You do make slow, steady progress and wanting to improve the money set week to week has a way of keeping you motivated. Most of the criticisms of the program involve promises Wendler never made.
[quote]jjackkrash wrote:
Snap, you might actually like 5-3-1. I think the program keeps all the promises Wendler makes. You do make slow, steady progress and wanting to improve the money set week to week has a way of keeping you motivated. Most of the criticisms of the program involve promises Wendler never made.
[/quote]
Now that I’m doing the program, I can absolutely see the appeal. The real test will be whether repping the shit outta submaximal weight will truly increase my 1 RM when I don’t bump up against it for many weeks at a time. Very curious to see the outcome there.
Quick in and out early this morning so I could get home and watch my coach compete at IPF Masters Worlds. Went light and high rep.
Band pullaparts
Lying L cuff rolls
Standing cuff rolls
Incline DB press
DB row
Lat pulldown
Standing DB rear delt
Heading out of town for my daughter’s first gymnastics meet this season.
My coach got first in his age/weight class. Numbers were 418/209/396. May be his last Worlds. He’s weeks away from turning 73. So pleased he had a strong finish despite his many physical challenges.
[quote]kpsnap wrote:
[quote]jjackkrash wrote:
Snap, you might actually like 5-3-1. I think the program keeps all the promises Wendler makes. You do make slow, steady progress and wanting to improve the money set week to week has a way of keeping you motivated. Most of the criticisms of the program involve promises Wendler never made.
[/quote]
Now that I’m doing the program, I can absolutely see the appeal. The real test will be whether repping the shit outta submaximal weight will truly increase my 1 RM when I don’t bump up against it for many weeks at a time. Very curious to see the outcome there.[/quote]
KP- I felt the same way at first on 5/3/1…light and alotta reps what gives?..but it worked for me…my maxes all went up when I tested them…I ran 7 cycles before resetting…I hope it treats you as well and with your determination I have no doubt it will…
[quote]kpsnap wrote:
So I woke with cranky shoulders. Both. Almost bagged the upper body work but I’m glad I didn’t because the aches and pains seemed to subside with the training.
[/quote]
Funny how that works ain’t it? I can almost draw a direct negative correlation to how shitty I feel and how my workout it gonna go–I always seem to smash weights when things start out rough.
[quote]kpsnap wrote:
Reminder that I set my max wrong. Just sticking with it. Also, started 3/5/1 and am going to switch to 5/3/1 after this month for psychological reasons and the fact that I’m not competing nor doing heavy singles.
[/quote]
I’ve done both and have found I like the 3-5-1 variation even when I’m not prepping for a meet. There is something about having a bit of a mini-break in the middle of the cycle (the 5’s week with no extra reps) that I have found appealing. The first and third weeks then become your most intense weeks and you can really focus on those weeks.
[quote]kpsnap wrote:
The real test will be whether repping the shit outta submaximal weight will truly increase my 1 RM when I don’t bump up against it for many weeks at a time. Very curious to see the outcome there.[/quote]
I’m one month out from my competition today and am getting antsy to try some heavy singles after sticking with the 5/3/1 for a few months. Today the 5/3/1 calls for me to do 1+ with 345 lbs…I’m pretty sure I can pull it 10 times…I’d much rather see if I can pull 400 just once 
There was an article on here about an older gentlemen entering his first contest and using the 5/3/1. I believe he switched it up the final two months before his competition. He thought the 5/3/1 was darn good, but got antsy also…if I’m remembering correctly.
I have been pulling 1-2 singles after my last work set for a while and it works pretty well.
[quote]JoeGood wrote:
I have been pulling 1-2 singles after my last work set for a while and it works pretty well.[/quote]
Do you max rep the last work set ?
Congrats to your coach.
How is it going? Hows the body holding up?
[quote]sen say wrote:
[quote]JoeGood wrote:
I have been pulling 1-2 singles after my last work set for a while and it works pretty well.[/quote]
Do you max rep the last work set ?[/quote]
Yep, then I take a long rest say 3-5 minutes and pull one or two heavy singles starting about 30lbs heavier than my last working set on Deads and squats. 15-20 on bench.
[quote]Up wrote:
How is it going? Hows the body holding up?[/quote]
I’ve done nothing this week. So unusual for me to do a whole lot of nothing and not care all that much. Hmm.
[quote]kpsnap wrote:
[quote]Up wrote:
How is it going? Hows the body holding up?[/quote]
I’ve done nothing this week. So unusual for me to do a whole lot of nothing and not care all that much. Hmm.[/quote]
…and this week?
Snapper!!! Come back…hola ?
I haven’t died. Yet.
Been playing around with some ideas to see if I can possibly compete again with mildly respectable numbers. The jury is still out at this point. If it looks possible, I’ll blog again.
Been dealing with a lot of personal stress, which takes its toll on just about every facet of life.
Also been working the pronated pullups. Sort of stuck around the 6-7 rep mark. But they are good quality.
So many new names around these parts.
[quote]kpsnap wrote:
So many new names around these parts.[/quote]
You’re telling me!
So you’re doing 5-3-1 now? What’s it like? I’m looking for a new programme.
How is your foot now?