[quote]kpsnap wrote:
I haven’t died. Yet.
Also been working the pronated pullups. [/quote]
Good to hear 
Sorry on the stress front.
6-7 pronated are respectable!! ESP if they are semi wide.
oh wow pullups! i have gotten heavier and can’t manage a chinup from a dead hang these days. damn this year has been crap for me…
i’m tossing up 5/3/1, too. brought the book especially.
[quote]FarmerBrett wrote:
So you’re doing 5-3-1 now? What’s it like? I’m looking for a new programme.
[/quote]
I lasted a whole two weeks on 531. Just not enough volume to keep me interested. And too submaximal. I am sort of doing a program that Fischer wrote and I bastardized. You might really like it because it’s volume + a 531 approach. If you’re interested, let me know.
[quote]FarmerBrett wrote:
How is your foot now?[/quote]
Excellent. Thanks.
[quote]Up wrote:
6-7 pronated are respectable!! ESP if they are semi wide.
[/quote]
But they are not semi-wide. My shoulder doesn’t like wide. So they are respectable for a woman but not really impressive. I’ll get a video. Maybe someone will have good feedback.
[quote]alexus wrote:
i’m tossing up 5/3/1, too. brought the book especially.[/quote]
You might love it. A lot of people around these parts do. I’m just not one of them.
Why don’t you start a log here? Your intellectual contributions would be so welcome.
No doubt Ill be in awe of any width of pronated “reps”.
Look forward to your bastard program.
Some things never change, good work going on in here.
Today.
Decided it’s time to get serious again.
So I will.
[quote]DixiesFinest wrote:
Front squats are the devil, it is known. [/quote]
Egad, yes. I tried them with a thick wad of padding and had bruising as befits a beating in a pro bout.
Yes Snap, it is good to hear you can at least do something squat like.
[quote]DixiesFinest wrote:
Front squats are the devil, it is known. [/quote]
Egad, yes. I tried them with a thick wad of padding and had bruising as befits a beating in a pro bout.
Yes Snap, it is good to hear you can at least do something squat like.
[quote]kpsnap wrote:
I am sort of doing a program that Fischer wrote and I bastardized. You might really like it because it’s volume + a 531 approach. If you’re interested, let me know.
[/quote]
Very interested. If you would send me details that would be great.
[quote]kpsnap wrote:
Today.
Decided it’s time to get serious again.
So I will.
[/quote]
Great news!
[quote]kpsnap wrote:
Today.
Decided it’s time to get serious again.
So I will.
[/quote]
Nice.
5/3/1 wasn’t my cup of tea either. But don’t tell anyone I said that…
james
[quote]atypical1 wrote:
[quote]kpsnap wrote:
Today.
Decided it’s time to get serious again.
So I will.
[/quote]
Nice.
5/3/1 wasn’t my cup of tea either. But don’t tell anyone I said that…
james
[/quote]
BLASPHEMY!!! BOTH OF YA HEATHENS!!! OFF WITH YA!!!..
So what is this serious business you’re getting down to? How is the back/leg?
[quote]FarmerBrett wrote:
[quote]kpsnap wrote:
I am sort of doing a program that Fischer wrote and I bastardized. You might really like it because it’s volume + a 531 approach. If you’re interested, let me know.
[/quote]
Very interested. If you would send me details that would be great.
[/quote]
Here’s the program. It’s similar to 531 but with more volume and longer training cycles.
Set your maxes like 531 (90% of your 1 RM to start) and follow the programming:
Week 1: 3 x 10 @ 65%, 70%, 75%
Week 2: 4 x 8 @ 65%, 70%, 75%, 80%
Week 3: 5 x 5 @ 65%, 70%, 75%, 80%, 85%
Week 4: 5 x 3 @ 70%, 75%, 80%, 85%, 90%
Week 5: 5 @ 80%, 4 @ 85%, 3 @90%, 2 @ 95%, AMRAP at 100
De-load week (if desired) then reset based on how well the cycle and final set went.
Because I tend to be able to move more weight at lower rep ranges, I re-wrote the program (weeks 3-4) to:
Week 3: 5 x 5 @ 70%, 75%, 80%, 85%, 90%
Week 4: 5 x 3 @ 75%, 80%, 85%, 90%, 95%
I think the higher rep ranges (10s and 8s) are good for people who have taken a training hiatus because it builds up . . . some supporting structure or other. It also mixes things up.
[quote]atypical1 wrote:
5/3/1 wasn’t my cup of tea either. But don’t tell anyone I said that…
[/quote]
I think you just did.
[quote]VTBalla34 wrote:
BLASPHEMY!!! BOTH OF YA HEATHENS!!! OFF WITH YA!!!..
[/quote]
I know. But the volume is so low in 531 that I get bored and repping out every session isn’t a good fit with my personality. That being said, I really enjoy following the logs of people who use 531 because it’s easy to track their success/stumbling blocks.
[quote]VTBalla34 wrote:
So what is this serious business you’re getting down to? How is the back/leg?
[/quote]
It’s a hip. But I’ve learned how to work around it. I’m going to train hard and do another meet in March. Come hell or high water.
[quote]kpsnap wrote:
I know. But the volume is so low in 531 that I get bored and repping out every session isn’t a good fit with my personality. That being said, I really enjoy following the logs of people who use 531 because it’s easy to track their success/stumbling blocks. [/quote]
Yeah I’ve heard a few people say that. If I craved a ton more volume, I would just make it up with the assistance work. The BBB template has a ton of volume with the main exercises (5x10), and I’ve also seen people step back down with backoff steps after their AMRAP set (basically repeating the 2nd and 1st working sets).
Lucky for me, I hate volume haha
[quote]
It’s a hip. But I’ve learned how to work around it. I’m going to train hard and do another meet in March. Come hell or high water.[/quote]
Awesome to hear!! I look forward to following along
Today. First day. Humbling. Following that ^^ there ^^ program above for two cycles (ten weeks). Then I’ll assess whether I can do a meet in March.
Pronated pullups
7
Skwatz!!!
8/45
5/60
10/72.5
10/77
10/82.5
I set my max at 110 lb. But I really have no clue how much I can squat right now. I haven’t squatted since early July. I am taking a much narrower stance to protect the hip. It’s harder to sit back with that stance.
Supinated chinups
8
GMs
3/8/55
Pronated pullups
6
Setups to high box with eccentric pistol down
3/8/15
Supinated chinups
7
Great work and especially good work making everyone around look bad while you’re knocking out pull ups.
james
Glad to see you are back in the swing of things and looking at meet dates.
[quote]atypical1 wrote:
Great work and especially good work making everyone around look bad while you’re knocking out pull ups.
james[/quote]
haha, i reckon. i’m feeling like a tub of lard these days. nice work.
Glad to see you doing what you love & enjoy!
Great on the pull ups. You are wider than your shoulders so id say that is pretty dang good.
The full hang to pull is more than good. Id like to see you keep your knees down, I mean you are a “form Nazi”
But maybe that is allowed, what do I know. Im still very impressed, I just bet that you have the strength to do it, you may just drop down in reps again.
Keep in mind im pretty sure I cant even do one, well maybe one. I would use my abs and whatever else I could, haha.
[quote]kpsnap wrote:
Come hell or high water.[/quote]
Try this instead: http://21st-amendment.com/beer/hell-or-high-watermelon
Yesterday.
Band pullaparts
2/10 front + back
Flat bench
8/45
5/52
10/57
10/62
10/67
Sissy dips with feet on bench and plate on legs
3/8/10
T-bar row
3/8/45
Seated French press
3/8/30
Wide-grip seated row . . . no thumbs
3/8/90 . . . hard
Badly cut the finger pad on my middle finger yesterday. Might be tricky to DL tomorrow.