[quote]AlisaV wrote:
Also it seems that next year I’ll have access to a really incredible gym and a powerlifting club. Even grad students are welcome. And they even have girls… oh the luxury. I couldn’t be more happy.[/quote]
Now, where is this again? Yay for going for a PhD!
Okay, setting up 5/3/1. I’m a little tentative – it looks like slow progress – but probably you get what you put into it, and more reps at lower weights can still make you stronger. Or so I choose to believe. It’s nice to have an actual program.
Saturday: squat day.
squats: 5@125, 5@145, AMRAP @155
leg press, 4x12
db lunges, 4x12
weighted situps, 4x12
Sunday: bench day.
bench: 5@75, 5@85, AMRAP @95
db bench: 4x12
weighted dips: 4x10
flies: 4x12
skull crushers: 4x12
Monday: off
Tuesday: sprints
Wednesday: deadlift day
5@165, 5@195, AMRAP @215
4x10 chins
4x15/arm db rows
4x12 good mornings
4x12 hypers
Thursday: sprints
Friday: MP day
5@55, 5@65, AMRAP @75
4x10 upright rows
4x10 lat raises
4x10 barbell curls
AMRAP my shoulder thing
I sure hope I can get stronger on this.
Good luck with 5-3-1. I think you will see faster progress than you are expecting.
On a side note, after playing with assistance work for a while, I have gravitated toward organizing the upper work around horizontal and vertical pushing and pulling. So on bench day I do all my horizontal pulling, i.e, Krock rows, BB rows, t-bar rows, etc., along with bench and incline incline bench. On overhead press day, I do chins, lat pull downs, dips, and maybe some direct arm work, along with my overhead pressing. There is no right or wrong way to do it, but I really like doing the opposing work on the same day and keeping all the upper stuff out of the squat and dead days. I’ll be curious to see how you like mixing in the upper and lower work on the same day.
Oh, I’m not good at program design, I just got this off the internet and messed with it some. Maybe I’ll do your thing instead.
The only thing that matters to me a lot, as far as assistance goes, is that I have lousy shoulders and lower back, so I think I need exercises for that.
your numbers are starting really high!
I must be a wimp or I’m figuring out my maxes wrong.
Yep. Your numbers look high, Alisa. You beast. I’ll be curious to hear your impressions about 5/3/1. I’m thinking about coming back with that program since it is slow and sustainable.
Are you OK with lifting three days in a row (Fri./Sat./Sun.)? I’ve never tried it.
I’m probably okay with it; for schedule reasons I really want Monday and Tuesday to be light (those are my heaviest work days.)
squats: 10@45, 5@95, 5@115, 5@135, 5@155, 10@155
leg press: 12@225, 4x12@315
weighted situps: 4x10@20
didn’t have time for lunges.
srsly…10@155?
hangs head and walks away
^ awwww!
Alisa, looks good to me, but again, I know nothing about 5/3/1 - also looking forward to hearing your impressions on this.
Good luck!
Nice squats Alisa, and from experience keeping workouts shorter has sometimes done some little miracles for me.
That new gym sounds fantastic.
Hey Alisa! Nice to hear your strength levels are still so high after your cut - you obviously did something right to avoid muscle & strength loss!
Your numbers for 5/3/1 look really good. And 10 squats at 155 is really great, nice work!
From what I understand, lifting 3 days in a row isn’t recommended on 5/3/1 - Would it work for you to move your overhead press day to thursday, and your second sprint day to friday instead?
maybe…
bench: 10@45, 5@75, 5@85, 10@95
db bench: 4x12@35’s
dips: 4x5
skull crushers: 4x12@35 curl bar
flies: 4x12@ 20’s.
So much butt hurt!
Trying on old summer clothes – my butt is bigger. Oops. Is it bad that I don’t really care at the moment?
hurray for bigger butts! i am all for the butt!! 
nice work on your squats too!
Nice! Bigger butt is good, especially when it looks as good as yours!
Just buy some new summer clothes & embrace the booty. I recently tried on a pair of shorts that used to fit me perfectly. Skin tight now. Squatting rocks.
You gotta love it! I’m TRYING to get a bigger butt, haha!
outta line here?
hi! big butts rule…
ok- they don’t rule but i sure love them! glad you aren’t too concerned about it…you shouldn’t be when it’s MUSCLE you gained and not fat.
You know what’s hotter than a round ass? A woman who owns it like it’s nobody’s business. You know how hard you worked for it Alisa and good for you for being cool with it.
Agreed…congrats on the bigger butt