Thanks for the spreadsheet MJ/OL
2009-4-10
Bench
w/u
barx20
135x10
205x5
2-board manpon
230x5 (75%)
260x3 (85%)
290x1 (95%) (PR for a 2 board)
275x2 (90%) just for giggles and further stim
Flat bench chest supported DB row
105’s 3x6
Close Grip Bench
185 3x8
Felt fresh today and nice and solid on bench. No set was difficult in any way. Hardest part was unracking the weight. Took an extra set to get to 3 reps @ 90%+ and went easy on the assistance work. I want to be fresh for squats when I rep out 330 (or more) on Sunday.
LOL @ “Cheap PR” (from video caption) – Hey man, take what you can get, eh? It’s all good. A PR is a PR!
Nice work.
Nice way to wrap up a week,
nothing feels better then big weights feeling light
kmc
I think this program is going to work really well in the way it takes volume and intensity and ramps them up and down relative to each other. I feel really good. I’ve been hitting some good numbers despite a suboptimal diet.
I think this 5/3/1 is an excellent program for older lifters to gain both strength and size. I’m not taking weekends off but doing day on/ day off and I still don’t feel fried. It’ll work for the long term.
After the 1’s cycle is over I’ll see how I feel in the deload cycle. If I feel strong I’ll double up the movements on deload wave to shorten it and start another cycle.
I really like the stupid simplicity of 5/3/1.
But I’m really liking all these ideas on how to hack the program.
Streamline mentioned this video some time ago:
mrodock left a very funny comment on my manpon bench pr vid; referring, I presume, to the fact that I’m working out in street clothes.
I cannot express how extremely lazy I am - I hate changing into something else if I know I’m not going to sweat. I was also very eager to train once I had a free minute so I just removed my wallet and keys from my pockets and went at it.
Skid, I worked out in jeans and a sweat shirt today. I went straight to my sons baseball practice afterwards. Sometimes the 5 minutes to change clothes is needed to finish a workout for me.
I didn’t know it was lifting in street clothes was lazy, or I’d have started doing it a long time ago, just to stay in character.
Good to know, thanks.
[quote]sfp wrote:
I didn’t know it was lifting in street clothes was lazy, or I’d have started doing it a long time ago, just to stay in character.
Good to know, thanks.[/quote]
Me too.
[quote]skidmark wrote:
mrodock left a very funny comment on my manpon bench pr vid; referring, I presume, to the fact that I’m working out in street clothes.
I cannot express how extremely lazy I am - I hate changing into something else if I know I’m not going to sweat. I was also very eager to train once I had a free minute so I just removed my wallet and keys from my pockets and went at it.[/quote]
Once I get my home gym set-up (several years from now, I don’t have a home) I’m sure I’ll do the same thing. I just thought a PR in street clothes looked really nonchalant. I could picture your family waiting around to go out to eat. You no more than rack the bar and they pull you into the SUV. Alternatively, it was RIGHT after you got back from family brunch!
BTW, I’m convinced the 5/3/1 is going to be excellent for you, kick some ass! Do you have Wendler’s 5/3/1 book? Just don’t throw in too much extra stuff, let it work!
[quote]mrodock wrote:
skidmark wrote:
mrodock left a very funny comment on my manpon bench pr vid; referring, I presume, to the fact that I’m working out in street clothes.
I cannot express how extremely lazy I am - I hate changing into something else if I know I’m not going to sweat. I was also very eager to train once I had a free minute so I just removed my wallet and keys from my pockets and went at it.
Once I get my home gym set-up (several years from now, I don’t have a home) I’m sure I’ll do the same thing. I just thought a PR in street clothes looked really nonchalant. I could picture your family waiting around to go out to eat. You no more than rack the bar and they pull you into the SUV. Alternatively, it was RIGHT after you got back from family brunch!
BTW, I’m convinced the 5/3/1 is going to be excellent for you, kick some ass! Do you have Wendler’s 5/3/1 book? Just don’t throw in too much extra stuff, let it work![/quote]
I have to agree with that last bit. Less is more on this program. You end up hitting the same sets of muscles twice in a cycle, so too much extra work’ll burn you out.
[quote]skidmark wrote:
mrodock left a very funny comment on my manpon bench pr vid; referring, I presume, to the fact that I’m working out in street clothes.
I cannot express how extremely lazy I am - I hate changing into something else if I know I’m not going to sweat. I was also very eager to train once I had a free minute so I just removed my wallet and keys from my pockets and went at it.[/quote]
I have this reoccurring nightmare that someday I’ll forget where I’m training and whip off my shirt … or worse. I’m so used to training in my basement that I tend to forget that I can’t just strip down to my skivvies and carry on. In fact, last night I was in a concert hall watching Jeff Beck when I had a sudden hot flash. In an absent-minded moment almost ripped off my shirt.
Damn!
Reminder: Think before stripping!
Cappy
4-12-2009
Squats
135x10
185x5
225x5
260x5 (75%)
295x3 (85%)
330x2 (95%)
345x1 (100%)
Front Squats
225 3x5 (PR sets +2)
8" box step ups (right side only)
225 2x10
That’s all. No PR’s and I’m frankly disappointed in the rep count@95%, but I hit the reps the program called for so it’s a successful day. Made up for it in the front squats.
Tried low step ups for the first time. I ought to have gone for more reps but my hip tired surprisingly fast.
Disappointed to see you in sweats rather than jeans, but I guess it was squat day. From my inexperienced eyes the 345x1 effort looked good, but I understand about the reps. Squatting for me today also.
Nice job on the front squats.
Strong work skid. it seems like a recent article here or on Elitefts was saying that 6 inches was the way to go for step ups.
[quote]sfp wrote:
Disappointed to see you in sweats rather than jeans, but I guess it was squat day. From my inexperienced eyes the 345x1 effort looked good, but I understand about the reps. Squatting for me today also.
Nice job on the front squats.[/quote]
Please pardon my sartorial faux pas.
I think I might have been high. I wasn’t taking a wide enough stance nor turning my feet out enough, which made them tougher than they ought to have been.
I also made a mistake at the beginning of this program in doing too much volume on assistance. I still haven’t fully recovered and it’s showing in my performance.
Good luck on the squats. Are you doing a back off set?
Yes, today I went a hair lower than my initial work set at the end. That’s probably both my favorite and most dreaded part of the workout, if that makes any sense.
those are some long legs-
nice work, front squat too!
steps ups kick my ass too.
225 and an 8 inch box is impressive work
kmc