I opted for cardio only today. 13 mins on the stair step machine at a level 16, 20 mins on the treadmill for hill intervals, and a 1000m row on the C2 row machine. Tomorrow is chest day. I am contemplating Wendler’s 5/3/1, has any one else had any success shedding fat while on it?
[quote]JCMPG wrote:
I opted for cardio only today. 13 mins on the stair step machine at a level 16, 20 mins on the treadmill for hill intervals, and a 1000m row on the C2 row machine. Tomorrow is chest day. I am contemplating Wendler’s 5/3/1, has any one else had any success shedding fat while on it?[/quote]
You have so much freedom on how you shape the accessory work, I don’t see why you couldn’t make 5/3/1 work. Of course, I’m biased, as I’m dieting and started 5/3/1 last week.
[quote]JCMPG wrote:
I worked out in my basement today for the first time in many years. I forgot how great it is to not have to deal with all the nobs at the gym. l. [/quote]
Take the plunge…been working out in my garage for a year now and cannot believe I wasted any time at a commercial gym.
Good work in here. Keep it up!
The only problem that working out in my basement creates is I can not do any over head work, but the gym is only about 2 miles from my house that problem is easly solved. My last 2 leg workouts have been at home and I have been able to breeze right through them without having to wait for equipment so I am sold from that stand point.
I did some reading last night in one of Wendler’s articles and he gave the outline for using 5/3/1 for whatever your goal is so I am sold. Todays cardio 15 Hills runs (even though its only 30 degrees) outside) and then chest later this evening using the 5/3/1 approach. I will start next week with all 5/3/1 and mark that as my 1st week of the cycle.
Doogie - what are you doing as your accessory work? I was thinking chest flys, maybe Incline DB Bench.
[quote]JCMPG wrote:
The only problem that working out in my basement creates is I can not do any over head work, .[/quote]
What kind of overhead work you doin’?
[quote]JCMPG wrote:
Doogie - what are you doing as your accessory work? I was thinking chest flys, maybe Incline DB Bench.[/quote]
I’m just on my second week, so I’m still sort of feeling out the accessory work. I’m trying to do 5 sets of 10 with minimal rest between sets to get my heart rate up. My work capacity is crap.
On Bench days I’ve done Cuban Press, Underhand Close-Grip Pulldowns, Incline Tate Press, and some bicep exercise.
On Deadlift day day I did Seated Calf Raises, Leg Extensions, and an Ab machine. This will probably change, but I was cramping all to hell that day.
On Miliary day I did a Machine Chest Press (will be switching to incline dumbbell press), Seated Rows, Rope Tri Pushdowns, Bar Curls.
On Front Squat Day (I don’t back squat because my form sucks and I hurt myself), I did Good Mornings, a leg press machine, and Swiss Ball Crunches.
Sen Say - As far as overhead I can not do any standing overhead work. So no standing military or push press. I stepped up on a 16 inch box this weekend and rammed my bald ass head into a floor joist. It now looks like I have some kind of disease on the top of my head.
After doing so research am going with 5 3 1 and using the principles discussed in the Jim Wendler’s article called “The worlds simplest training template.”
Today’s workout.
15 hills runs (30 degrees, windy, and snowing)
Chest-
Bench
145 x 5
175 x 5
190 x 10
Chest Fly’s
20lbs 3 x10
Seated Shoulder Press
45lbs 3 x 10
Rear Delts Fly’s
45lbs 3 x 15 (partials)
15lbs 1 x 15 (full)
Bench Dips (BW)
3 x 10
Today was Back day so I decided if I am going to go ahead with 5 3 1 I better see what I can pull. I started with 135 for 6 or 7 reps, then on to 225 for 4 or reps to get the blood flowing. 225 felt pretty light so I stacked on another 2 45 plates for 305. It felt like it flew up so I thought what the hell lets try 405. My first try I spent to much time bent over the bar and thought my head was going to explode about half way to my knees so I set it down and gave my self a second to regroup. The second attempt I got my self ready got down grabbed the bar and pulled. It felt great, heavy but great. I decided to try 435 but failed. 405 is not a bad starting spot so I am very pleased! The rest of the workout is below.
Hip Thrusters
135 3 x 10
Bent Rows
135 3 x 10
DB Curls
40 2 x 10
No cardio today. My calves are fried from the hills the other day.
Also I decided to cancel my gym membership today! My wife and I decided to do this for 2 reasons. First we have the equipment here so why not use it, plus we dont have to deal with all the jokers at the gym and what use to take me an hour to do I can get done in 30 to 45 mins. Second to save so money, we have been going thru Dave Ramsey’s "Financial Peace University at our church and that is one thing that we thought could go. We both prefer to do cardio outside anyways so it was easy. I have a full squat rack, adjustable bench, to full size bars, and e-z curl bar, olympic adjustable DB’s and about 500lbs of weights so we should be able to do everything we want to do.
Good work on the Deads, and good luck with the Financial Peace. I know I wish I would have listened to Dave Ramsey A LOT sooner than I did.
I decided I would take my cardio outside again today. 50 degress and the piles of snow are melting! I ran 3.8 miles avg a 10:30 mile. I ran for 4 mins, walked a min. I feel pretty good but I am icing my knee for good measures. I hope to be able to get a leg workout in this evening after I get home.
Leg Workout -
Squats
225 x 5
245 x 5
265 x 6
Front Squats
95 3 x 10
Bulgarian Split Squats
20lb DB’s
3 x 10
My legs are fried!
Cardio only today.
30 miles on treadmill. Pretty much steady state, no variation of speed or incline.
6% incline @ 4.2 mph
Cardio - 2 mile run (outside) mid to low 30’s. I ran on Monday and it was almost 60. Crazy ass Missouri weather!
Shoulders
Seated Military Press
95 x 5
100 x 5
105 x 7
Rear Delt DB Fly’s
45 x 10 (Partial)
20 x 10 (Full)
45 x 10 (Partial)
20 x 10 (Full)
Lateral Raises
20 3 x 10
Seated DB Press
20 2 x 10
DB Curls
45 2 x 8
[quote]JCMPG wrote:
Sen Say - As far as overhead I can not do any standing overhead work. So no standing military or push press. I stepped up on a 16 inch box this weekend and rammed my bald ass head into a floor joist. It now looks like I have some kind of disease on the top of my head.
[/quote]
I used to have this lack of headroom problem at my old home gym. So I used to carry the bar outside for pressing or if it was raining, do them inside kneeling.
You’d be surprised how much you can clean from a kneeling position. Dumbbells obviously, not with a barbell.
As an added bonus, it’s a hell of an ab workout. They have to work A LOT harder because you are not so stable on your knees.
Great work in here.
Thanks for the input FramerBrett, I had not thought of doing them kneeling. Definately something I will incorporate. I had already thought of doing them outside, right now the weather is to damn crazy. Snowing one day, raining the next, then its 60 degrees, then back to freezing. Once it gets warmer I will definately be draging my stuff outside though.
No Cardio today!
Posterior Chain Day
Deadlifts
220 x 5
255 x 5
295 x 7
RDL’s
225 3 x 10
Glutebridges
135 3 x 10
Ab Rollouts (Barbell w/135)
2 x 10
No Cardio.
I rm maxed on Seated Military Press - 145
Then Chest workout.
145 x 5
170 x 5
190 x 7
DB Bench
70 2 x 10
50 1 x 10
DB Incline Bench
50 3 x 10
Bench Dips
BW 1 x 10
BW 2 x 12
Tomorrow is 1 RM time for Squats, then I can really get my act together with 5/3/1.
I went for my 1 RM on squat last night which I have not done in a long time. When I started lifting again a few years ago when I would go over 225lb my knees would cave really bad so I was somewhat skeptical when I started last night. I warmed up with just the bar, then moved to 135lb, then on to 225lb. Everything felt really good and strong and my knees were not caving so I decided to go for it. Next was 275 for, next was 315.
At 315lb I could feel my knees kind of want to flex in but stayed strong, up it by 20lbs for 1 rep, then another 20lbs for 355lbs. At 355lbs my knees dive bombed to the inside and I started to have major for breaks so I dedcided to call it good. All of the single leg stuff I have been doing has really paid off! On a different notemy wife has been talking about how unhappy she is with how she looks and feels so I bought the 5/3/1 e-book and mentioned it simple approach and encouraged her to read it. After reading it she is on board.
We have completed her 1 RM on the core lifts and I think she surprised her self. I also showed her the article by Joy Victoria on dieting and she has been reading on her website and seems very interested in getting her self where she wants to be. She squated 105, deadlifted 130, benched 75, and seated military pressed 50.
Yesterday was my first workout of my first 5/3/1 cycle.
Cardio - 3 mile run, run 4 min/ walk 1 min
Shoulders
Seated Military Press
95 x 5
100 x 5
105 x 7
Lateral Raises
3 x 12
20lbs
Rear Delt Flys
3 x 12 (partials)
50lbs
1 x 15 (full)
20lbs
Seated DB Press
2 x 15
20 lbs