Circuit 1
5x 5 hang chins, 10 db(40lb) walking lunges, 50 jumping jacks
~2 min jump rope
Circuit 2
5x65 - 10 clean
Have you been doing just about all 19 cycles of 5/3/1 with fairly high reps? I’m starting to adjust some of mine to go higher. Initially the progress is good but its hard to tell if reps will drop off as I catch up to the heavier weights and just be back to where I started. On cycle 12 currently.
[quote]sufiandy wrote:
Have you been doing just about all 19 cycles of 5/3/1 with fairly high reps? I’m starting to adjust some of mine to go higher. Initially the progress is good but its hard to tell if reps will drop off as I catch up to the heavier weights and just be back to where I started. On cycle 12 currently. [/quote]
For the most part I have been doing higher reps. Onec cycle last Fall, I didn’t get below 10 on any day. When started to drop (closing in on goal reps) I would reset a couple cycles and keep going. I think I only had to do that twice so far.
yesterday
wave 1, cycle 20
100 jj’s
military
8 chins
10xbar
8 chins
10x95
8 chins
5x135
8 chins
5x155
8 chins
9x175 PR+1
HS high row
5 chins
10x90
5 chins
10x180
5 chins
8x270
5 chins
8x270
5 chins
8x270
db lateral raise
10x15
10x25
3x8x35
db OH extension
10x40
10x60
9x80
8x70
20 chins
bw = 235.5
Great start to a new training cycle. Presses felt really good. Aiming for ten but I’ll take nine. Chins were really easy. I had a goal of doing eight each set and easily could have done a couple more.
I really need to setup up the intensity. I’ve been coasting from exercise to exercise without challenging myself. Sure my shirt is soaked, but I’m not panting like I should be.
wave 1, cycle 20
50 jj’s
squat
3x10x135
2x2x225
3x275
3x315
belt
12x345 PR 2
front squat
50 jj’s
10x135
50 jj’s
10x185
50 jj’s
10x205
50 jj’s
10x225
A1 bb lunge - 10x60,80,100
A2 bb curl - 10x60,80,100 (squeezed)
Nailed those squats. Had a big goal of twelve reps and got it! Switching to front squats instead of HS hack squats for a while. Feel it better in the quads anyway which is what I want. Also working lunges in for additional quad damage and all around fat burning.
You’re in flames man. PR’s after PR’s. Great lifting.
Do you think it’s those TRT shots or the break from heavy lifting, both or something else, that made you make this awesome progress?
I definately will be following this PR-parade.
[quote]guhkes wrote:
You’re in flames man. PR’s after PR’s. Great lifting.
Do you think it’s those TRT shots or the break from heavy lifting, both or something else, that made you make this awesome progress?
I definately will be following this PR-parade.[/quote]
Hey thanks! Seems like a combo of everything. Having a normal T range is a game changer. I’ve been slowly progressing the last year. It’s nice to see normal speed results.
wave 1, cycle 20
bench
6 wide pull-ups
10xbar
6 wide pull-ups
10x135
6 wide pull-ups
5x175
6 wide pull-ups
5x205
6 wide pull-ups
10x235
incline db bench
5x60
5x80
8x100
8x90
incline flye
10x35
10x45
10x55
A1 dips 5,5,5,5,5
A2 wide pull-ups 3,3,3,3,3
18 min walking, max incline
wave 1, cycle 20
100 jj’s
A1 rack pulls 5x135, 2x225, 1x275, 5x325, 5x375, 12x425
A2 db SLDL 5x40, 5x40, 5x40, 5x60, 5x60, 5x60, 5x80
db SLDL
3x10x100
100 jj’s
B1 reverse lunge 8x70, 8x90, 8x110
B2 barbell curl 8x70, 8x90, 8x110, 10x90
Happy Birthday me!!
wave 2, cycle 20
3x100 jj’s
A1 chins 8, 8, 8, 8, 8, 8
A2 military 10xbar, 3x95, 3x145, 3x165, 7x185
3x100 jj’s
B1 side raise 8x20, 8x25, 8x30, 8x35
B2 rear raise 8x20, 8x25, 8x30, 8x35
db overhead extension
8x50
8x70
8x90
3x100 jj’s
bw = 237
OOoOOoOo pressing felt really good. Upper back is still jacked and sore from rack pulls yesterday. I was aiming for 8, but came up short. Eight is still a good number.
yesterday
wave 2, cycle 20
back squat
3x10x135
3x2x225
3x285
3x325
belt
11x365 PR+1
front squat
10x135
10x185
10x205 ohhhh the burn!
15x135
A1 bb reverse lunges 8x70, 8x90, 8x110
A2 bb curl 8x70, 8x90, 8x110
Woot there it is! Squat “spotter” egged me into doing one more rep. Glad he did! I was aiming for 8-10. Legs are quite sore as well as lower back pump. Recovery is starting to go down … as in I need more sleep.
wave 2, cycle 20
3x100 jj’s
A1 wide pullup 4,4,4,4
A2 bench 10xbar,10x135,3x195,3x225,10x245
db incline bench
5x60
5x80
9x100
6x90
db incline flye
8x35
8x45
8x55
8x60 PR
4x50 jj’s
B1 dips 10,10,10,10,10
B2 wide pull-ups 5,5,3,5,5
wave 3, cycle 20
2x100 jj’s
A1 chins 8,8,8,8,8
A2 military 10x95,4x135,5x155,3x175,5x195 PR 4
100 jj’s
db raise
8x25,8x30,8x35,8x40
100 jj’s
B1 chins 6,6,6,6
B2 HS low row 10x90,10x180,12x270
weighted chins
3x35,3x50,3x70,2x90 bw
10 dead hang chins
bw = 238
Pretty pleased. I was aiming for 5-6 on OHP and got that. BIG squatting tomorrow.
wave 3, cycle 20
2x100 jj’s
A1 wide pull ups 4,4,4,4,4,4
A2 bench 10x135,2x155,2x185,3x205,2x235,5x265
db incline bench
5x60,5x80,8x100,8x80
2x100 jj’s
db incline flye
5x30,5x40,5x50,10x60
db overhead extension
8x60,8x80,5x90,5x80
2x100 jj’s
30 dips, monster set
Little sleep, lots of work stress, equals poor performance. I wanted to get 6-8, but was just not feeling it today.
wave 3, cycle 20
A1 db sldl 5x40,5x40,5x40,5x60,5x60
A2 rack pulls 5x135,5x135,5x225,3x315,5x375,3x425,8x475 all time PR
HS low row
10x90,10x180,10x270,10x360
B1 forward lunge 10x70,10x90,16x110
B2 bb curl 10x70,10x90,6x135
Whew. Done. Rough week but it ended well. Busy at work and less than ideal sleep. Looking forward to a little break.
Nice job (again) man!
I have few questions:
- what percentage do you use for your 5/3/1 maxes? Normally it is 90% of the real 1RM, but since you seem to get big rep numbers even in the actual 5/3/1 week, you must use lower percentage or you don’t add weights after the cycle to your 5/3/1 maxes. Since this (higher reps) seems to work really well for you, I’m curious to know the loading protocol you’re using.
- what rack pull height are you using? Knee, below, higher and how much?
- Am I right when I assume, that you’re basicly doing BBB-template, but you are just dividing the volume of the 5x10 (or little higher) to couple of other exercises but the main lift itself?
Now, let yourself have a proper deload week and let us see new PR’s in the next cycle.
I agree man, your training is looking great man!
I enjoy reading this thing, keep it up brother
[quote]guhkes wrote:
Nice job (again) man!
I have few questions:
- what percentage do you use for your 5/3/1 maxes? Normally it is 90% of the real 1RM, but since you seem to get big rep numbers even in the actual 5/3/1 week, you must use lower percentage or you don’t add weights after the cycle to your 5/3/1 maxes. Since this (higher reps) seems to work really well for you, I’m curious to know the loading protocol you’re using.
- what rack pull height are you using? Knee, below, higher and how much?
- Am I right when I assume, that you’re basicly doing BBB-template, but you are just dividing the volume of the 5x10 (or little higher) to couple of other exercises but the main lift itself?
Now, let yourself have a proper deload week and let us see new PR’s in the next cycle.[/quote]
Thanks and thanks for following!
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I originally started with 90%, but that was a long time ago. I do the typical 5/10 lb increments each cycle; if I didn’t like the numbers I got then I used the same
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mid shin
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BBB … not at all
My workouts are more bb style, working up to a top, all out set
I’m more comfortable (mentally) working in a higher rep range. Although next training cycle I’m double bumping all the weights to have a low rep cycle. Then I’m going to take a little higher rep fat loss break.
[quote]Alpha wrote:
I agree man, your training is looking great man!
I enjoy reading this thing, keep it up brother [/quote]
Thank you!
Thanks for the info.
That was funny “if I didn’t like the numbers”. I think it’s great idea to estimate the outcome of the next cycle, if the weight gets added and to have the balls not to add the weight, if the outcame seems unreasonable or is heading towards inevitable stalling/failure. Maybe it’s better to take few reps more with same weights than feel miserable with the new numbers, if they seem too big of a jump. Higher rep scheme maybe better, because you can see even the smallest progress in shape of 1 added rep. In low rep scheme the 1 rep jump is usually only after bigger improvment.
And yes, I’ll be following your progress. Double bump, I have to see how that goes.