[quote]raven78 wrote:
If you go 531, for the OHP session, maybe just go the shoulder shocker instead to reduce hurt and possible damage on the shoulder?[/quote]
Thats what I was thinking, or maybe alternating it with some overhead pressing, as I can usually overhead press painless for about 2-3 weeks.
tweet
Monday, 27th October 2014.
TRAINING
PM
Max Effort Lower
notes: Decent session considering the alcohol I consumed on Friday night. Had a friends bucks party Friday night that went into the early hours of the next morning. Unlimited beer, 10 strippers and a visit to the casino.
Spent the next 2 days in bed, and relied on fast food for recovery. Now I remember why I donāt drink anymore? the hangover is just not worth it. This was probably the first time in 2 years that I got that drunk, so I will let myself off but I vow not to drink that much ever again!
tweet
[quote]theBird wrote:
Monday, 27th October 2014.
Unlimited beer, 10 strippers and a visit to the casino.
tweet[/quote]
Ummm, Iām sorry did you say 10 strippers? I think you get a hall pass on the drinking for one night if there are 10 strippers. Itās in the rule book.
[quote]Serge A. Storms wrote:
Ummm, Iām sorry did you say 10 strippers? I think you get a hall pass on the drinking for one night if there are 10 strippers. Itās in the rule book.
[/quote]
Thats right buddy, 10 strippers. Which means there was a ratio of about 1 stripper for every 4 people attending the party. Apparently one of the ladies had been voted the best stripper in Oz-land.
It was a good night, although I still wish I had consumed half the amount of alcohol, and even then I still would of been pretty dam drunk with a decent hangover.
tweet
Wednesday, 29th October 2014.
TRAINING
PM
Max Effort Upper
notes: Decent session. Happy with the bench, although the last rep on each set was on the slower side. Was hoping to get 5 x 5 with the pull-ups, but it wasnāt going to happen, maybe next week I will try 5 sets of 4 reps. Might also give seated rows a rest and insert some dB rowing instead.
Im feeling heavier/bigger than usual. I have not weighed myself for some time, although I suspect I am heavier than the usual 94-96 kgās. My crazy weekend of booze, strippers and McDonalds probably didnāt help with this.
Shoulder managed to tolerate the session, although i did feel a slight niggle. Will have to keep up with my shoulder rehab, which is pretty much heaps of band work and shoulder dislocates.
tweet
Thursday, 30th October 2014.
TRAINING
AM
Conditioning
tweet
Friday, 31st October 2014.
TRAINING
PM
Repetition Upper
notes: The last rep on each of the sets of dips were a grinder. The weight is probably too heavy for me, as I prefer my lifts to be more explosive. I feel that I have hit a bit of a plateau.
I think its really time now to prioritize my goals and select a new program to match. I have really butchered my current program (WS4SB) and things are becoming a little stale, although I am feeling I am still making progress.
Still considering doing either 531 or maybe even a more ābeginnerā program such as strong lifts, to get my basic lifts up to scratch. Another side of me is also wondering what it would be like to do a more traditional bodybuilding split, as I have previously reacted well to higher volume work before with my brief spell with the beginners version of GVT. I suppose my decision will be made easier once I decide on some specific goals.
Anyone have any thoughts or recommendations on programs?
tweet
531 mate. No doubt.
531 is plenty ābeginnerā if you need. I donāt believe you are beginner by any means though.
You donāt have to raise the training max each cycle if you donāt want to. Hell you could even skip one of the lifts to focus more on another lift (e.g. ditch bench, and double up on squats if you want).
I have found my ohp has plateaued out relatively quickly, bench not too far after, but squat and DL keep on increasing nicely.
Specific goals? Just more strength? (if so set some intermediate and longer term lift numbers and you are on your way).
[quote]raven78 wrote:
531 mate. No doubt.
[/quote]
Well then, 531 it is.
I will re-read my 531 book (1st edition) over the next few nights.
I am thinking my lifts will be front squat, deadlift, bench and maybe overhead press (although I will have to be careful with this). Other lifts I want to incorporate are weighted dips, pull-ups and barbell rows.
tweet
Sunday, 2nd November 2014.
TRAINING
Max Effort Lower
notes:
Was not really in the mood for training today. Have a few things on my mind and was a bit tired as I stayed up late watching the football.
Squats felt heavy and I donāt think my form was the best. My left hand kept slipping from underneath the bar. Decided to change things up a bit and did some dB lunges and supersetted some extensions and hamstring curls.
In the next few days I will announce my new program.
tweet
Iāve been doing 5/3/1 since late May, and so far I like it. Iāve hit a wall with squats and OHP, but my bench and DL are progressing quite nicely. If youāre going to do it, Iād plan to commit for an extended period and make sure itās something that you would enjoy.
What I really like about 5/3/1 is a) the calculated, visible progression, b) the focus on the major core lifts, and c) the ability to customize assistance work to what you enjoy and could benefit the most from. There are plenty of templates, too, such as standard 5/3/1, āfirst sets last,ā joke sets, etc. I have been doing front squats as an assistance exercise on back squat day, albeit higher weight and lower reps, e.g., 5 x 5s as opposed to 5 x 10-15s.
[quote]JR249 wrote:
Iāve been doing 5/3/1 since late May, and so far I like it. Iāve hit a wall with squats and OHP, but my bench and DL are progressing quite nicely. If youāre going to do it, Iād plan to commit for an extended period and make sure itās something that you would enjoy.
What I really like about 5/3/1 is a) the calculated, visible progression, b) the focus on the major core lifts, and c) the ability to customize assistance work to what you enjoy and could benefit the most from. There are plenty of templates, too, such as standard 5/3/1, āfirst sets last,ā joke sets, etc. I have been doing front squats as an assistance exercise on back squat day, albeit higher weight and lower reps, e.g., 5 x 5s as opposed to 5 x 10-15s.
[/quote]
Thanks for the info mate.
Im in the process of reading up on which templates to use etc etc. My only concern is deadlifts because of the history of lower back problems, although lately I have been keeping on top of mobility etc.
tweet
[quote]theBird wrote:
My only concern is deadlifts because of the history of lower back problems, although lately I have been keeping on top of mobility etc.
tweet
[/quote]
Keep the back tight.
Focus totally on form.
Start with a lower TM for your DL.
Aim for higher reps at a lower weight (before increasing your TM).
Lots of options there to keep things safer.
Plus use the assistance lifts to help strengthen your weaker DL areas, eg Hip Thrusts, good mornings, etc.
(I know I twinged my back not doing DLās properly. I healed up, dropped back the TM and increased focus on form first weight second).
[quote]raven78 wrote:
Keep the back tight.
Focus totally on form.
Start with a lower TM for your DL.
Aim for higher reps at a lower weight (before increasing your TM).
Lots of options there to keep things safer.
Plus use the assistance lifts to help strengthen your weaker DL areas, eg Hip Thrusts, good mornings, etc.
(I know I twinged my back not doing DLās properly. I healed up, dropped back the TM and increased focus on form first weight second).[/quote]
Thanks mate.
My problem is my long bird-like legs, and most probably inflexible hamstrings. It will probably take a month or two to get the technique right. I will be posting heaps of videos here.
tweet
Tuesday, 4th November 2014.
TRAINING
PM
Upper Max Effort
notes:
Was planning to do heavy triples today with the bench, but I was just not feeling up for it. Everything else went well. Got a nice pump from the superset. Saw a guy at the gum deadlift 200 kg tonight. I know that is not incredibly amazing, but I am jealous.
In other news I won just under $2,000 AUS dollars with a $5 bet on the trifecta at the Melbourne Cup.
tweet
Nice $$$ score on the GGās. Shame two of them died in the aftermath!
Re: DLās > You could DL from pins/blocks/mats for a while?
[quote]raven78 wrote:
Nice $$$ score on the GGās. Shame two of them died in the aftermath!
Re: DLās > You could DL from pins/blocks/mats for a while?
[/quote]
Thanks mate.
kind of feel bad making all that money, while there were horses that were dying etc. Made me think if betting on such things is moral.
Re: deadlifts.
Im considering deadlifting from mats. Although at my gym we have a range of different diameters of the 20 kg plates, so that will need to be taken into account as well. I will probably spend 1-2 months just trying to get my form right, and my goal is to be able to deadlift 2x bodyweight pain free for 2-3 reps. I know that is not special, but I will be happy with that.
tweet
Wednesday, 5th November 2014.
TRAINING
AM
Conditioning/skill work
Notes: Nice sunny morning. Got my daily dose of vitamin D.
tweet
Been away on a conference for a few days?
Didnāt train, drank too much beer and food, but today I am feeling refreshed and good. Normal training to commence tonight.
tweet
This is the new plan. Subject to change.
Aim: To get strong, add some muscle mass, maintain reasonable conditioning levels and lower body fat levels.
Method: 531 BBB modified bird-style.
Day 1:
Squat; 531 (pull-ups in b/w sets).
Front squat; 5 x 10
Alternate b/w leg curls and RDLs every 2-4 weeks. Supersetted with leg raises.
Day 2:
Bench; 531 (pull-ups in b/w sets).
Incline dB bench press; 5 x 10
Alternate b/w BB rows and dB rows every 2-4 weeks. Supersetted with curls for the girls.
Day 3:
Deadlift; 531
Walking lunges, BB reverse lunges or step-up; 5 x 10.
Maybe some weighted pull-ups?
Ab work?
Day 4:
Press: 531
Weighted dips: rep scheme TBA
Shoulder shocker: 3 rounds
Maybe some more curls?
For conditioning I will be celling to the gym for most sessions. I will also spend 1-2 sessions with the ball, where I will also practice some rolling/tumbling and do some sprints once a week.
Please feel free to critique.
tweet