[quote]jjackkrash wrote:
Kimba, 5-3-1 is an integrated powerlifting program based around the 4 main lifts, with various options for assistance exercises. It is designed for slow, long term progress. The progress comes precisely because of the way it is integrated and periodized. It isn’t really designed as a short term “lift specific” program.
If you are going to try the “5-3-1” template for one lift, you might as well dive in and follow the program as it was designed. I don’t think you will be sorry that you did. Just my opinion.
Jack
[/quote]
Interestingly, Meat appears to agree with you. He is suggesting that I continue to focus on the lifts (form, speed) instead of focusing on 5/3/1.
Lift-specific focus v. program focus. I will have to think on this.
I would listen to anything that Meat has to say about lifting. That said, I wasn’t suggesting that you not do the program, only that you not do it piecemeal-- i.e, “only for deadlifts,” because the program is integrated around the 4 lifts plus assistance work. I am a relative beginner, and the 5-3-1 program has provided me with structure and motivation and has taken the guesswork out of it.
If you think you would benefit from some long-term structure, then 5-3-1 is a good program. It certainly isn’t the only game in town or the only path to progression. But if you follow it, you will progress and get stronger. Good luck with whatever you decide.
Back Squats (to 4 risers plus a step)
Bar 1 x 10 warmup
75# 1 x 5 – all reps looked good
85# 1 x 5 – experimented with wider stance, not better.
90# 1 x 5 – two good reps, then some knee cave and butt wiggle
95# 1 x 3, 1 x 2 – all reps had knee cave and butt wiggle, the last set was particularly ugly
65# 4 x 10 – all good
I am in this for the long haul – progress is snail-like, but there is progress.
Standing Overhead Barbell Press
50# 1 x 5 ← PR, the first time I ever put weight on the bar and threw it over my head. A banner day!
Bar 1 x 7, 1 x 5
Barbell Hip Thrusts (with shoulders elevated on bench)
135# 3 x 10
My goodness, but these are SIGNIFICANTLY harder than the barbell glute bridges. It was hard getting a full range of motion.
Bent-over 1-armed Dumbbell Rows
35# 3 x 10 <–PR +2.5# – I need to go up to the 37.5# dumbbell next time
Cable Hip Abductions
7.5kg + one plate 3 x 12 reps, 2 exercises each leg <–PR + the plate
Back Squats (to 4 risers plus a step)
Bar 1 x 10 warmup
75# 1 x 5 – all reps looked good
85# 1 x 5 – experimented with wider stance, not better.
90# 1 x 5 – two good reps, then some knee cave and butt wiggle
95# 1 x 3, 1 x 2 – all reps had knee cave and butt wiggle, the last set was particularly ugly
65# 4 x 10 – all good
I am in this for the long haul – progress is snail-like, but there is progress.
Standing Overhead Barbell Press
50# 1 x 5 ← PR, the first time I ever put weight on the bar and threw it over my head. A banner day!
Bar 1 x 7, 1 x 5
Barbell Hip Thrusts (with shoulders elevated on bench)
135# 3 x 10
My goodness, but these are SIGNIFICANTLY harder than the barbell glute bridges. It was hard getting a full range of motion.
Bent-over 1-armed Dumbbell Rows
35# 3 x 10 <–PR +2.5# – I need to go up to the 37.5# dumbbell next time
Cable Hip Abductions
7.5kg + one plate 3 x 12 reps, 2 exercises each leg <–PR + the plate
Overall, a good night in the gym.[/quote]
A good night indeed! have you tried squatting with the band around your knees? I’m gonna try it tomorrow as long as I’m not fried from shoveling snow.
A good night indeed! have you tried squatting with the band around your knees? I’m gonna try it tomorrow as long as I’m not fried from shoveling snow.[/quote]
I would have tried that tonight, but I didn’t have my band with me. You go first.
Heh, your workout sounds similar to my last one, minus the upper body stuff. I tried the barbell glute bridges for the first time - I certainly felt them!
[quote]Cal Jones wrote:
Heh, your workout sounds similar to my last one, minus the upper body stuff. I tried the barbell glute bridges for the first time - I certainly felt them![/quote]
If by barbell glute bridges you mean the ones where both your shoulders and your ass start flat on the ground, those are NOTHING compared to where your shoulders are elevated on a bench. Yikes.
[quote]CBear84 wrote:
what do you do for warmup? im too lazy to go look, if you’ve mentioned it. [/quote]
If I’m real cold, I’ll start off with a couple of minutes on the Concept II. Then I do hip flexor stretching, then dynamic warmup – squat-to-stand, spiderman walks, birddogs, one leg glute bridging and assorted other similar stuff. Then I go right into my workout.
[quote]i ask bc i think plate slides would be a good addition, or even heavier ones could be accessory work.
i’ll come back later and look for one if you need a video.
[/quote]
What kind of plate slides? I remember in one of WW’s FA workouts, there was a video of some chick pushing a towel wrapped plate across a gym floor.
Thanks MIM and kmc for the encouragement. My squat is my nemesis at the moment, not improving at the rate I think it should be improving. So, the problem isn’t with my rate of improvement, its with my unrealistic expectations…
Back Squats (to 4 risers plus a step)
Bar 1 x 10 warmup
75# 1 x 5 – all reps looked good
85# 1 x 5 – experimented with wider stance, not better.
90# 1 x 5 – two good reps, then some knee cave and butt wiggle
95# 1 x 3, 1 x 2 – all reps had knee cave and butt wiggle, the last set was particularly ugly
65# 4 x 10 – all good
I am in this for the long haul – progress is snail-like, but there is progress.
Standing Overhead Barbell Press
50# 1 x 5 ← PR, the first time I ever put weight on the bar and threw it over my head. A banner day!
Bar 1 x 7, 1 x 5
Barbell Hip Thrusts (with shoulders elevated on bench)
135# 3 x 10
My goodness, but these are SIGNIFICANTLY harder than the barbell glute bridges. It was hard getting a full range of motion.
Bent-over 1-armed Dumbbell Rows
35# 3 x 10 <–PR +2.5# – I need to go up to the 37.5# dumbbell next time
Cable Hip Abductions
7.5kg + one plate 3 x 12 reps, 2 exercises each leg <–PR + the plate
Overall, a good night in the gym.[/quote]
Nice progress on squats. I think you are doing great.
Holy crap you went straight to 135# on the hipthrusts?? I got sore hips just starting on the bar when I had been doing 145# glute bridges. You’re a beast!
Awesome job starting the press. That one is different from the other lifts for me in that I rapidly got to the point where the muscles just did not exist to push the weight up. I had to do a lot of dumbbell work to break through that one.
[quote]kimbakimba wrote:
Cal Jones wrote:
Heh, your workout sounds similar to my last one, minus the upper body stuff. I tried the barbell glute bridges for the first time - I certainly felt them!
If by barbell glute bridges you mean the ones where both your shoulders and your ass start flat on the ground, those are NOTHING compared to where your shoulders are elevated on a bench. Yikes.[/quote]
[quote]kimbakimba wrote:
Thanks MIM and kmc for the encouragement. My squat is my nemesis at the moment, not improving at the rate I think it should be improving. So, the problem isn’t with my rate of improvement, its with my unrealistic expectations… ;-)[/quote]
Holy crap you went straight to 135# on the hipthrusts?? I got sore hips just starting on the bar when I had been doing 145# glute bridges. You’re a beast! [/quote]
Takes a beast, to know a beast.
I didn’t know any better, loaded up the bar with 45s and then wasn’t gonna UNLOAD it. Interestingly, I didn’t get DOMS in my butt/hammies after this workout. But I definitely felt those muscles working.
[quote]Awesome job starting the press. That one is different from the other lifts for me in that I rapidly got to the point where the muscles just did not exist to push the weight up. I had to do a lot of dumbbell work to break through that one.
[/quote]
All the upper body lifts are like that for me. Especially my bench.
[quote]CBear84 wrote:
kimbakimba wrote:
Thanks MIM and kmc for the encouragement. My squat is my nemesis at the moment, not improving at the rate I think it should be improving. So, the problem isn’t with my rate of improvement, its with my unrealistic expectations…
