Following Wendler’s 2 day program from 5-3-1 reloaded. See if I can tolerate it without getting buried by fatigue. I’m also gonna log my alcohol consumption - get some measure of how that interferes with my recovery.
Back Squat 5-3-1
85/190*10
Leg Extension
Up to Whole stack*10
Stiff Leg DL from a rack set 3 inches below knee
140/31510, 160/3605 (grip was failing - could have got 10)
few Planks
23.3.11
350ml vodka w lime soda mixer across circa 3hrs. Minimal hangover.
The more I’m around in the strength training/personal training field the more I notice one thing: there are mainly two kind of people in the gym - those who are training to get results and those who are training because they love it. Ironically over the long run, only the later normally get results!
Oh, some people who train merely to get results will sometimes get short term results (more often than not beginner gains), but they never achieve long term success.
Why?
Because once you are past your beginner gains, progressing physique and strength-wise can become a heartbreaker!
If are in it only for the results, these will never come fast enough. It’s even truer once your beginner gains are passed.
So when you are passed that stage and you have to work hard for your gains, if you don’t love the process you wont make it!
I’ll be honest with you, if somebody gave me a pill that would stop my strength and body comp progress forever I’D STILL TRAIN AS OFTEN AND AS HARD AS I DO NOW. Because there is nothing I’d rather do.
Progression is never linear. ? The only thing you can control is to keep training hard.
Because of the non-linear aspect of progression people who are in it only for the results open themselves to “solutions” that are actually counterproductive:
a) they change their program too often thinking that it’s the program that doesn’t work. I once wrote a livespill on that, look it up! Changing your program too often only gives you an illusion of progression because of quick neural adaptations, it doesn’t give you more actual muscle gain. And it could very well limit the amount of growth you are getting in the long run.
Friday 8.4.11
Hill Sprints*9 w 70s rest
10 units vodka
Sat 9.4.11
Circuit 3 rounds 90s rest
Squat Jump10
Push Up Iso * 20s
Lateral Hop6ea
Side Bridge 10s ea
Walk Lunge/Alternating Lateral Lunge * 8ea
Bent Row w Light Stone
25 units vodka
Mon 11.4.11
Dead 3 day
High Hang Snatch
20,23,30,35, 40/88*3
Sumo Dead
142/315*10 could feel core weakness and poor form
Incline Chest Supported Db Row w squeeze at top
up to 27.5/60*6
Wide Grip Supinated Cable Row superset w Long Lever Plank (30,30,20s)
BB Curls
25/55*10,10,10,10,14
Went to DIY shop to get sand for canvas tool bag, put 25kg sand on handlebars, set off home. Stopped at traffic lights, sand pulled me over = one sprained ankle = no conditioning tomorow.
Sat 23/4/11 - heavy sled drags * 6 in 10 mins. Each drag 20-25s
Sun - Circuit3 ---- Broad Jump, Push Up Iso hold, Walk Lunge, Band One Arm Row, Bear Crawl
Mon - OFF
Tue - Bear Hug 50kg/110lb sandbag carries - some as long as 45s. 60s rest. Done in 10 mins. (took a lot out of me - felt it next day?)
Band Pallof Press
Wed - Long lever plank - just about managed 430s
25kg/55lb sandbag complex. Snatch5, Fr Sq8, Bent Row10, Push Press8. 3 Rounds.
THEN Tabata Sandbag back squat. Reps varied between 13-8. So probably got 80 reps in during the 4 minutes [compare to 7 minutes to perform 220 jump squats back when doing endurance sport]
Thu - Some stuff with sandbags. Finished with 3-4 sets of 30s overhead standing holds with 25kg/55lb sandbag— TOUGH on core.
Fri - OFF.
Bw stayed at 113kg the whole time. I ate about 50g or less of protein a day (no access to decent nutrition).
Followed 5*5 programs and generally whatever I felt like.
May 20th 2011 hit
Squat 130
Bench 75
Dead 200
Military 60
By Aug 2011
I hit 85kg bench
I had already hit 110kg front squat
I hit 9-10 chins and *1 with 135kg total weight
Squat 140
Dead 200
Also hit 105-110 clean.
Military 65
Aug 25-Oct 23rd = no weights just push ups and chins. Following Henriques for chins and Waterbury for push ups.
BW 113
Hit 29 full Rom push ups
Hit 14-15 kip chins. 8 strict chins.
Also hit 7 pistols on left leg. None w full rom on right. Single leg squats off box much higher than pistols - at least 10.
All of this is very disappointing and piecemeal. I re-entered the gym 23rd Oct. Following Joe Gaglione’s Westside style program published here, although I’m also trying to mix it with the Henriques chin up program, and am maxing out on push ups periodically to check my relative strength. I started eating again on the same day as returning to the gym. Let’s see where I get to. I need to get back to where I was in Nov 2010.