Nikki and Kimba: I’m happy to be back on the pullup wagon. Well sort of.
Snap and Bobbi: Even if you don’t buy into the training philosophy, you should read 5-3-1. It is inexpensive, instantly available as an ebook, and inspiring. And, I’m a cynic. Seriously, buy the book.
I’m a poor interpreter, but the philosophy is as Kimba stated: Start too light, progress slowly. “slow progress might not get you the best rewards today, but it will tomorrow.” “the game of lifting isn’t an eight week pursuit.”
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Training 5-3-1 military
AM 5 mile run–I am a tired puppy
Military
45x5
50x5
55x3
60x7
BBB sets: 45x10x5
Pullups a set of 10. Should’ve done more, but didn’t want to.
Some handstand work.
bagged the planned HLR work because my left hip flexor is cranky.
Heh, my left hip flexor is cranky too. Yesterday we were doing forward rolls into straddle with feet raised, then trying to roll onto feet. I have been sitting for so long I have an impingement in there and it was damned uncomfortable. Ran today, felt OK, but then when I went to haul my washing to the laundrette, it kept locking up. Ugh.
My input on the issue of doing 11 reps in week 3…when I first started 531, I was also able to rep out my “heavy week.” My squat max at the time was something like 210, so my training load that week went up to about 180, and it was pretty easy for me to get 9 reps. 9 is not 11, but like others have said, once the training load gets higher and higher, you’ll be able to do less reps. It’s a low process, but after about 9 months on the program, and having added almost 200 lbs to the total of my lifts, I’m lucky to get 6 reps on week 3.
Also, whether people are inclined to believe it or not, I have some faith in muscle fiber distribution determining what a person is best at: strength/endurance. Since you run so much, you’re logically going to be really good and endurance (higher reps), even if the training weights are relatively lower. Just remember, though, that because of this, your estimated maxes will probably be slightly off (higher) from your training max - it was for me in the beginning.
Kimba & Nikki: I think my capacity for work is increasing, but I was done done today. As much as I hate deloading, it’s satisfying to enter the deload fully spent.
Cal: we have so much in common. Philosophy, lifting, running,gymnastics, and now the same owie! I think I got mine pushing the box split or whatever you call it. I’ve got my two front splits, but with the state of my middle split you’d think I haven’t been spreading my legs for the last 10 years. Shit.
Arachne: Haikus are tough --you really have to choose the few words that will fit into the form carefully. PUllups are tough too. I hope to see those numbers increasing soon.
Polsen: I agree the higher the reps, the more off the rep calculators. Just last week I couldn’t get 205 off the floor, but I pulled 190 for 11 this week. That’s stupid I know. But, I have the endurance mind set–what can be done once can be done again and again and again. And lacking experience and confidence with max efforts, hmm, I imagine the rep calculators are way off for me.
I was wondering, in preparation for your meet, did you pull heavy singles? I remember Wendler wrote somewhere about that variation to 5-3-1, but I can’t remember where…
yay, another cool discussion of 5/3/1. i remember why i chose 5x5 instead, now… because i was (am) such a beginner it didn’t seem to make much sense to talk of my 1RM. so i did (a version of) 5x5 instead to help me grease a good technique groove. also from a programming perspective… i suck at figuring out percentages, i want to train more frequently, and i like to take my deloads when i feel like it rather than when prescribed. does make sense that it is a more long term thing for people with more lifting experience than i had at the time, though. perhaps i’ll move to something like this in the future. very interested to read about others experiences with it.
sorry to hear about the hip flexor crankiness that seems to be going around…
Before I get in the car, and tackle my hour commute, I’m taking a moment.
I could not find my car keys this morning.
I had to walk the kids to school so they would not be late.
Their questions about whether I will have to buy a new car frustrate me further.
My head hurts. I am unpleasant to be around. I feel badly about that.
I call my husband to vent.
Home again.
My dog has eaten the lunch I had prepared, but stupidly left on the counter.
I search some more for my keys. I look in the refrigerator. Every kitchen cabinet. The washer.
My house is not a mess.
The keys are on a long bright yellow elitefts key chain.
I peer through my car windows. They are not in the ignition.
I completely empty my brief case. I search my coats AGAIN.
I remember I was wearing my green vest… now where the fuck is that.
It’s hanging in the closet where it should be.
I see the keys hanging out of the pocket. They are in plain view.
How the fuck did I not see them my first go around.
It’s garbage day. I take the receipts and misc papers that I have removed from my briefcase out to the recycling.
I FALL. Not on ice, because that would be reasonable. In Mud.
[quote]Nadia Comeandeat wrote:
Then I went for a walk in the rain. I walked until I was walking normally, and then, feeling better, I walked a little farther. [/quote]
oh dear. that was kinda cute about whether you would have to buy a new car, though i understand how you would have to be in the mood to find it so. hope things got better for you, yeah.
I’d like to say I proceeded through the remainder of my day the exempler of grace and intelligence, but that would not be so. But, I most certainly did better. And having avoided injury when falling,the net cost of my foolishness was only one lost hour. Then, when I arrived home from work, hubby had brought me flowers. Flowers on special occasions are always nice, but the I know you had a bad day, and you’re not perfect, but I love you anyway flowers–well they’re the best. And that made my evening (and his) awesome.
I haven’t done shit by the way of training since monday–no running, no deload weights, no gymnastics–and no plans to do anything today either. I deload hard.
