How’s your playoff’s going?
We’re still alive, tied in regulation 3-3, won in the shootout. I finally got a goal in regulation.
[quote]2busy wrote:
How’s your playoff’s going?
We’re still alive, tied in regulation 3-3, won in the shootout. I finally got a goal in regulation.
[/quote]
Awesome! My team is playing in the semi-final tonight! Hoping it goes well. Whens your next game?
[quote]MightyMouse17 wrote:
[quote]2busy wrote:
How’s your playoff’s going?
We’re still alive, tied in regulation 3-3, won in the shootout. I finally got a goal in regulation.
[/quote]
Awesome! My team is playing in the semi-final tonight! Hoping it goes well. Whens your next game?
[/quote]
Good luck!
Next game is today. I have to miss it because of work 
Hopefully they will win. Next game will be tomorrow then.
5/12 - Monday - Deadlift
I’m experimenting with my own deadlift programming now. Everything else will be 531 though. I wanna see what happens when I push the intensity harder. I think I’ve already learned a lesson from today about the back off sets, which is I should probably drop the weight more than I did. Won my playoff game and am playing in the championship this Saturday!
Deadlift
275 x 2 (once I get around the 60% I figured I’d start logging)
315 x 1 - Belt added
335 x 1
365 x 4 RPE @ 8 which was planned.
345 x 4 x 2 sets (shouldve lowered another 3-5%)
3" Deficit SLDL
235 x 10 x 3
Single Leg Extension
30 x 20 x 3
1A DB Row
70 x 12 x 3
Rolling Plank
20 x 3
No way I was gonna do cardio today! I’ll try to go in tomorrow for a quick a quick intense session.
Best of luck in your league championship… Head on a swivel!
[quote]kgildner wrote:
Best of luck in your league championship… Head on a swivel![/quote]
Thanks bud!
5/13 - Tuesday - Calves and Conditioning
Calves x blah blah blah (some fast high rep sets, sets with concentric hold and slow eccentric, and ended with dorsi flexions.)
Spin Cycle Sprints
10 seconds x 6 with 40 seconds rests
Good luck with the Championships mate 
[quote]tredaway wrote:
Good luck with the Championships mate :)[/quote]
Thanks Tred!
5/14 - Wendensday - Bench 5’s
Shoulders felt much better today. Floor press is looking good.
CG Floor Press
125 x 5
142.5 x 5
162.5 x 12 RPE @ 8
125 x 10
CG Bench
137.5 x 5
160 x 5
180 x 5
137.5 x 12
Pinwheel Curls / Side Raises
22.5 x 20 x 3 / 12.5 x 15 x 3
Rope Pushdown / Rope Hammer Curl
60 x 20 x 3 / 60 x 20,15,15
Stir the Pot
20 x 3
Free Motion Cable Fly
40 x 15,15,10
5/16 - Friday - Squat 5’s
Didn’t feel so strong this session. Probably largely due to going heavy on deads Monday, followed by reduced calories. Hockey championship game tonight!
HB Squat
170 x 5
200 x 5
225 x 5
170 x 10 - Paused
Front Squat
165 x 5 x 5
Lat Pulldown
105 x 10
120 x 10
135 x 10
105 x 15
Pallof Press / Ab Wheel
25 x 10 x 3 / 15 x 3
Lying Single Leg Curl
30 x 12 x 3
So how did the championship game go?
We lost in a shootout in the game before the championship round.
[quote]2busy wrote:
So how did the championship game go?
We lost in a shootout in the game before the championship round.[/quote]
We lost 3-8! I feel a lot responsibility for it. I hit two posts in my first shifts. Got a primary assist at the end of the 1st. Several minutes into the 3rd I shot from the blue line and made it 2-4. Then we got a terrible call against us and they scored on the PP which was largely on me since I couldnt clear the pick on numerous chances. After that the flood gates opened and we got our asses kicked!
5/19 - Monday - Deadlift
Took it easy on the deadlift and just pulled some light singles. Working up to heavy triple next week.
Deadlift
295 x 1 x 5
3" Deficit SLDL
225 x 6
245 x 6
275 x 6
225 x 10
Single Leg Extension
30 x 20 x 3
1A DB Row
60 x 10
70 x 10
80 x 20
Rolling Planks
20 x 3
Hey Mighty I’m thinking of adding some floor presses or maybe partial presses to my work out and thought I would ask your advice as you actually perform floor presses.
My question is as I’ve now removed close grip bench from my workout do you think I should use a close grip for the floor presses/partial presses or do you think I would be better off using the same grip as I do for regular flat bench press if my goal is to improve my bench ?
Thanks for your time.
[quote]tredaway wrote:
Hey Mighty I’m thinking of adding some floor presses or maybe partial presses to my work out and thought I would ask your advice as you actually perform floor presses.
My question is as I’ve now removed close grip bench from my workout do you think I should use a close grip for the floor presses/partial presses or do you think I would be better off using the same grip as I do for regular flat bench press if my goal is to improve my bench ?
Thanks for your time.[/quote]
I would suggest trying them with a close grip for a while and seeing what happens. Program them like you were with the close grip bench and maybe it will end up being a nice change for you! Make sure to get a back off set in too.
Hey MightyMouse,
I tried to send you a PM not sure if it worked so thought I would post the question here too lol
As my last cycle has come to an end now I was thinking of running 3/5/1 for powerlifting to see if I can get my bench up, although I’m not sure yet on which way to program it ie 2 days a week say Squat & Bench then Deadlifts & Over head presses the next or, 3 days a week similar to yourself.
Over all with my last cycle I have managed to get back the strength I lost during my singles program so thought I would run some questions by you.
First do when pushing for the PR’s on the last set do you leave a rep or 2 in the tank and stop as soon as your form starts to loosen or do you grind the last rep ?
My other question is more to do with bench frequency as in the past people have recommended I bench more than once a week to up my bench,ie do you think I should either A bench more than once a week or B include Overhead presses on deadlift day if I go with the 3 days a week program to get some extra pressing in ?
Thanks for your time
Yea, PMs don’t work on here for whatever reason.
Depending on the day I’ll usually leave 2-4 in the tank. It just depends on how I feel, but I occasionally go until I know I can only do 1 more at the most. I would suggest stopping when you think the remaining reps will be grinders. Only do those all out sets every now and then. And I find for the bench and squat the first set last is a good method for back off work.
Bench frequency is a pretty personal thing. How often were you benching on the singles program? You’re doing twice a week right now? I only do it once a week and its worked pretty well for me I think. You just have to experiment with it. After doing 531 for so long I have found the 3 day splits to work best for me. Whether I was rotating the 4 lifts Mon-Wed-Fri. or doing them all in the same week like I am now. You seem to like full body and theres quite a few of those templates in the 531 beyond book.
5/21 - Wednesday - Bench 3’s
Pretty solid session. I felt like I could’ve got a rep PR on bench but left 2 in the tank I’m pretty sure.
CG Bench
150 x 3
170 x 3
190 x 8 RPE @ 8
150 x 10
CG Floor Press
135 x 3
152.5 x 3
170 x 8 RPE @ 8.5
135 x 10
Pinwheel Curl / Side Raises
27.5 x 18,18,15 / 12.5 x 15 x 3
Rope Pushdown - Rest Pause
80 x 18,7,4
Rope Hammer Curl - Rest Pause
70 x 20,7,5
Stir the Pot
20 x 3
Pecker Decker
80 x 18 x 3
Treadmill Hill Sprints
9 mph x 10 seconds x 10 @ 12% incline w/20 second rests
[quote]MightyMouse17 wrote:
[quote]2busy wrote:
So how did the championship game go?
We lost in a shootout in the game before the championship round.[/quote]
We lost 3-8! I feel a lot responsibility for it. I hit two posts in my first shifts. Got a primary assist at the end of the 1st. Several minutes into the 3rd I shot from the blue line and made it 2-4. Then we got a terrible call against us and they scored on the PP which was largely on me since I couldnt clear the pick on numerous chances. After that the flood gates opened and we got our asses kicked!
[/quote]
Sorry to hear about that, dude! But I wouldn’t consider having a two-point night as being responsible for the loss. You’re just humble!
By the way, I know you might’ve already mentioned this before, but what position do you play?
Thanks for getting back to me I must admit I’m leaning towards the twice a week template at the moment as I think that will give me better flexibility with my son’s training schedule.
Another couple of questions for you if you don’t mind :
When you do your floor presses after your bench I presume you use the 5/3/1 format for that that to ie find your 1 rep max and deduct 10% etc as looking at your work outs that’s how it looks would that be correct ?
Also you mentioned once that if you can’t floor press you woud rather do weighted dips than incline press, when you do your dips do you prefer to go arms parallel or do you go for a deep stretch at the bottom ?
Last one I notice you don’t do the press as recommended is that due to shoulder problems or do you just find you progress fine with out it ?
Thanks again for your advice it is appreciated
[quote]kgildner wrote:
Sorry to hear about that, dude! But I wouldn’t consider having a two-point night as being responsible for the loss. You’re just humble!
By the way, I know you might’ve already mentioned this before, but what position do you play?[/quote]
Thanks man! I’ll usually play wing, but I’ve played everywhere! I started the season playing a decent amount of defense, then moved back to left wing…then I started playing right wing and finished the session that way. I ended up scoring in most of the games playing right for whatever reason.
I used to exclusively play center but the girl on our team kind of kicked me out of that. She doesn’t get many points and is all over the place defensively, but this is for fun so need to bitch about it