[quote]ouroboro_s wrote:
[quote]JoeGood wrote:
[quote]ouroboro_s wrote:
[quote]JoeGood wrote:
That bitch is mine. Sore and swollen but in a good way.[/quote]
What?!!!
Does this have something to do with the young girls at the gym?
[/quote]
I heart you Julie.
I guess I should have just said I’m feeling all SWOLE.[/quote]
I know Joe. I’m just full of piss and vinegar lately :)[/quote]
BB is a lucky man. 
So I haven’t done an actual deload since September. I might have to do the normal 5/3/1 deload after next week.
I’ve gone back and been reading the 5/3/1 book again and while I’ve kept the essense of it I’ve gone pretty effing far afield from the program.
Might need to get rid of some of the non-program stuff.
[quote]JoeGood wrote:
I’ve gone back and been reading the 5/3/1 book again and while I’ve kept the essense of it I’ve gone pretty effing far afield from the program.
Might need to get rid of some of the non-program stuff. [/quote]
It’s pretty easy to get carried away and not realize it. A good deload week and some start over just might do some good, Lord knows you’ve earned the break.
C3-W11-W2-D4
Squats
5x135
5x175
5x205
5x245
3x280
3x315(+2 rep PR)
1x350
.5x375
2x315
3x280
5x245
Walk Outs
405- 40 seconds
455 25 seconds
GM’s
3x8x135
Kneeling Cable Crunches
27x72.5
27x77.5
27x82.5
27x87.5
20x92.5
16x97.5
Not my best work.
Joe,
Nice work, you seem to always be making progress. I was looking through your log and you’re using 20-30 lbs more on bench than you did 3 months ago, that is what a 12% jump in 3+ months? Huge increase, way to go.
[quote]JoeGood wrote:
I’ve gone back and been reading the 5/3/1 book again and while I’ve kept the essense of it I’ve gone pretty effing far afield from the program.
Might need to get rid of some of the non-program stuff. [/quote]
Hmm. I think there are those who follow programs to a “T” and those who tweak along the way. I’m definitely in the latter camp, which I don’t necessarily think is a bad thing if you know your body well and how it responds to training. Often the best training is a hybrid of several different philosophies. I’m a huge believer that people’s bodies respond differently to different programs. Hence, there’s no “one-size-fits-all” training protocol. Seems like whatever you’re doing now is really yielding results for you. If you feel that way, stay the course and don’t switch it up until things change.
[quote]JoeGood wrote:
I’ve gone back and been reading the 5/3/1 book again and while I’ve kept the essense of it I’ve gone pretty effing far afield from the program.
Might need to get rid of some of the non-program stuff. [/quote]
I hear you on modifying programs. Do you really think you’ve lost the essence of it? Have you read the other 5/3/1 books like the one for powerlifting, the football one, or the 2d edition? There’s a ton of variations on this and I think that it’s the 5/3/1 progression for the main lifts that is the most important piece of the program (well, that and the addition of conditioning). Jim lays out his training philosophy and I think that if you can apply your lifts to his training philosophy then you’re still following the program.
james
[quote]kpsnap wrote:
[quote]JoeGood wrote:
I’ve gone back and been reading the 5/3/1 book again and while I’ve kept the essense of it I’ve gone pretty effing far afield from the program.
Might need to get rid of some of the non-program stuff. [/quote]
Hmm. I think there are those who follow programs to a “T” and those who tweak along the way. I’m definitely in the latter camp, which I don’t necessarily think is a bad thing if you know your body well and how it responds to training. Often the best training is a hybrid of several different philosophies. I’m a huge believer that people’s bodies respond differently to different programs. Hence, there’s no “one-size-fits-all” training protocol. Seems like whatever you’re doing now is really yielding results for you. If you feel that way, stay the course and don’t switch it up until things change.[/quote]
Part of it is that I keep wondering if I am optimizing my efforts. Yeah I know thats kind of silly but I can’t get it out of my head that maybe I’d make better progress on Sheiko with that volume of benching. I’ve been annoyed for a while that I can’t bench 300.
I’m intending to do Smolov cycle when my squat hits 405, whenever that happens, if it does.
Probably a lot of it is just training ADD.
Conditioning
Sled Sprints
4x40 yards +47lbs
4x40 yards +77lbs
4x40 yards +97lbs
Sled Drags
4x40 yards +97lbs
4x40 yards +122lbs
Quads burning so called it a day.
[quote]JoeGood wrote:
I’m intending to do Smolov cycle when my squat hits 405, whenever that happens, if it does.
[/quote]
You should use Smolov to get to 405. Not wait to start it until you get there. That’s sort of the point of the program.
[quote]kpsnap wrote:
[quote]JoeGood wrote:
I’m intending to do Smolov cycle when my squat hits 405, whenever that happens, if it does.
[/quote]
You should use Smolov to get to 405. Not wait to start it until you get there. That’s sort of the point of the program.
[/quote]
It just seems like 405 is a “decent” squat and I’d like to get the Smplov gains after I’ve gotten a decent squat.
your just jelly the elite are doing Sheiko…
just teasin. 
nice rep PR on the squats!
Nice PR on the Squats Joe. I like the sled work too. Pretty cool stuff you are doing of late.
C3-W11-W3-D1
2 board press
5x135
5x185
5x200
3x230
3x255(+1 rep PR)
0x285*(I had it but bad positioning led Ronda to tap it)
0x295*(bare got it off my chest)
2x265
CGB
8x155
8x195
4x215
3x225
T-bar Rows from floor
13x100
13x145
13x190
11x225(+1 rep PR)
Wide Neutral Grip T-bars
13x80
13x125
10x150(+1 rep PR)
HS Iso Bench
8x 45/side
8x 70/side
7x 90/side
5x 100/side
Standing EZ Curls
15x70
15x80
11x90
Good day but very tired and need to eat even though I don’t want to. Hoping for a good pulling day tomorrow.
Solid work. Threw the curls in there I see…nice.
How do you like the HS press?
james
[quote]atypical1 wrote:
Solid work. Threw the curls in there I see…nice.
How do you like the HS press?
james[/quote]
Strangely it feels like it works my lats almost as much as my chest. It’s also nice to have something after 2 boards and CGB’s to work the chest without killing my shoulders.
I want to add a third day of squating on Sat after my normal 5/3/1 Squat day. The idea is to ramp up my total Squat volume so that my Smolov attempt this fall does not kill me.
Currently I:
Tuesday: Squats to box after DL’s.
Friday: 5/3/1 Squats
So I was thinking that maybe high rep lowish weight squats on Sat. might not kill me. Perhaps with some Zerchers thrown in. The idea being to get my body somewhat prepared for the amount of squatting in Smolov.
ideas?
Comments?
Am I just nuts?
I wish I had the balls to do a Smolov cycle. My hat’s off to you. I think the high rep low weight deal is a good idea. Joe, your thread is titled correctly!
C3-W11-W3-D2
Deads
5x135
5x185
5x235
5x285
3x320
6x360(+4 rep PR)
1x405* came up very slow
1x430* misloaded thought I was loading 415 bailed a few inches off the floor.
1x385
1x315
Squats to a 12" box
8x165
8x210
8x250
4x275
Money set drained and I performed poorly on the singles. I’m just crushed.