[quote]MattyXL wrote:
[quote]atypical1 wrote:
Zerchers are the devil. Where do you feel them the most? I’m assuming that you’re not doing them for leg strength or is that a poor assumption?
james[/quote]
dont do zerchers brah youll get a torn bicept[/quote]
Nooo! Don’t say that Matty because I will be left only to do leg presses at Snap Fitness or Bulgarian Squats.
5/3/1 strikes again…no one wants to get on the 5x5 bandwagon with me…
Holy Shite! We have truly entered the twilight zone:
http://news.yahoo.com/york-man-grows-six-inches-surgery-184123767--abc-news.html
shhhh PG its supposed to be anonymous.
they made short people short so we dont take over.
thats the misconception about the Napoleon complex
If he was an inch or two taller- he would have taken over
Matty I looked at both -
531 seemed easier to program lets see after a cycle
if Im not bored to tears.
[quote]MattyXL wrote:
5/3/1 strikes again…no one wants to get on the 5x5 bandwagon with me…
[/quote]
Ahem…I have been doing 5 x 5.
2.27.12 531 full body template
1st day week what have you
even when you buy the book they dont tell you all the catch phrases
PVC and LX ball rolling at home
lots of mobility
lots of jumprope
lytp 2x tons of lunges leg swings blah blah
OH squat 95 2x10
A squat warmup 135 2x5 work 205,240,270 all x5
B1 dimel dead 155 2x20
B2 bb roll outs 3x10
C1 DB bench 60 3x12
C2 DB row 100 3x10
D face pulls
tabata spin bike 4 rounds 20.10
Notes.
back on 531 this time its full body template-
squat 3 days a week some kind of pulling and pressing each day too
squats felt good- 270 heavy enough to feel but light enough to go ATG
kept the reps to the required, im not sure if you are supposed to rep out on
this version?
Added the dimel dl and abs- supposed to just squat press, pull with little accessory work
but extra ham and ab work cant hurt.
lets see how this goes for a few weeks
Sweet…I heart the full body template.
Yes, max out on your reps for the lift o’ the day. So on Monday you rep out on squats but not on your pull or press movement. On Weds you rep out on your press but not your squats or pull. On Friday you max rep on pull and press but not squats.
james
thanks James-
I wasnt sure .
its the first week, and I wan to see how I do squatting 3x a week
before I start repping out.
I think I want to skip the bench substitute OH press and on Fri do some other pressing
and I think one of these days needs to be front squats
training looks good, will be curious to see how you like it
[quote]kmcnyc wrote:
1st day week what have you
even when you buy the book they dont tell you all the catch phrases
[/quote]
i have this dilemma too! wtf is it? a wave? a phase? i read and reread the book. Still don’t know.
i’m also a spin bike tabata lover (if love and dread meant the same thing)
anyway, i like your format and numbers look solid as always!
Are you back squatting on this program?
peteS
lets see how 3 days a week feels.
and what to do on off days ?
serial??
last time I did well with 531 but I had a problem with the money sets
I wont rep past five on pulling
maybe I will go for 8’s and 10’s squatting I want to get back to 405
and head into the mid fours.
lula thank you-
I think you have to hit the 531 threads in the PL section to get the nomenclature
I LOVE the tabata- loved/hated them when I learned about them at the OTC
an love to hate them now front squat tabata with 65 or 95 left me for dead
Matty- yes!
I have found a low bar set up that seems ok-
lets see how it goes.
I love me some front squats but I happy to squat again.
not sure how I will hold up on squating - shit or pressing
and I find it hard to ‘just’ squat
or ‘just’ deadlift
and not do RDL, or any unilateral work but hey what do I know 
Thats great man, maybe we will fucking do all three in a couple of weeks.
hell yes
[quote]kmcnyc wrote:
and not do RDL, or any unilateral work but hey what do I know :)[/quote]
i still do unilateral work as accessory. you can have it all too (:
yay, new program!!
I’d do it but I’m not into squatting just yet. If I ever squat again, it would be front squats.
I really don’t like using the stationary bikes. I sit on my ass all day long, don’t need to do it in the gym. BUT then I was introduced to tabatas on it. Man I got some serious endorphin rushes off of those. Have fun with the new program.
Lula- is it so wrong to want to be good at everything???
haha
MinM- I am testing the waters on my knee, shoulder, neck* insert broken shit here*
but we will see.
Front squats paired with a little pulling for your posterior chain and you are all set.
minimal- or is it techno-
I only use the spin bike for tabata
and yes they are fun to hate
2.29.12
happy leap day
wave chaper verse Act what have you week 1 day 2
pvc Lx ball at home
Mobility at gym
face pulls x lytp x lots and lots
OH squat 95 2x10
A squat 135x10,160x10,190x10
B1 bench
barxlots 95x5,115x5,135x5,155x5,175x8*
B2 incline chest supported db row 70’s 8x10
C medley of face pulls tricep rope shit rope pulldown-row things 4x20
1500m row 6.47
Notes
2nd day of 531 2nd day of squatting felt ok this is the first sets of squats I have probably done in many moons over 5 reps
I guess I stopped at 10- cause I had other shit to do.
bench- 175x8 needs work. allot. lame.
db chest supported row things- hit the rhomboids nice.
other shit- made my shoulders feel nice.
I like this layout thanks for reading
You can call me anything you want. Mini, techno, ear bleeding techno, just dont’ call me Shirley.
I’m just happy to see u benching sans pain…I love db chest supported rows supersetting them with incline presses or reverse db flyes is the shizz