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
[quote]kmcnyc wrote:
is it so wrong to want to be good at everything???
[/quote]
No.
You sure you set your 5/3/1 squat max high enough?
Mini- I like that graphic
Sensay- thanks mang
Matty- I se the max super low on bench lets see how getting shoulders under the bar to squat
and benching does in a few weeks
Joe I squatted 365 for a decent single messing around in the gym like a week ago
so I just set the max at 350- so yes low.
but I have been only front squatting for more then a year.
no hurry here.
later I am going to front squat press and pull
yay
Joe - also I am doing full body template- squatting all three days.
so on days two and three the starting percentages are low like 40% 50% 60%
and - you can do 5’s or for 10’s
3.2.12
training
531 chapter verse week 1 day 3
pvc and lx ball
mobility jumprope lots x lots
face pulls x OH squats 95 x HLR 3x10
A front squat 135x10,185,225 all x5 * not as prescribed
B1 OH press barx10,65x10, 95,105,120 allx5
B2 pullups 5x10
C deadlift 225x5,275x5,315x5,350x8
D bb rollouts 3x10
tabata spin bike 8mins 20/10
Notes
I did the front squats in a normal method I could not bring myself to FS something like 125 for 5.
but 225x5 felt ok til I started pressing .
presses sucked ass right side totally weak
Pulls- this is where I start to remember thinking 531 is sometimes not for me.
I never felt any benefit to pulling anything more then 5.
but like a goon I pulled 350 fro 8 got bored so I stopped.
do I suck?
when the squat percentages get higher in a few weeks maybe I wont feel so lame.
I never like high rep deads either, reps of 5 or 3 is fine for me…dont be so hard on yourself, thats a ton of work!
Looking at your template and how I bastardize the 351 for PLing, I am kind of doing a full body template as well…as I am squatting 3 times a week too. Nice work man.
Thanks Matty-
I guess I could have pulled it for 10 then an uglee ass two more
but I dont see a return.
In fact I think I make more progress just acculating triples or heavy doubles
first week is done- and seems ok.
I actually feel pretty good- but my upper body seems more pumped up then usual
the first month you do 531 squats on monday- and some kind of press pull
turns out the ones wendler suggests work for now db press and db row or kroc row
the other two days you are prescribed squats at 5 reps at 40,50,60 so kind of low.
he suggests doing sets of 10 if its easy
the second and third month the percentages get higher - and suddenly your squatting some bigger shit
If you stick to it without any pain and start getting some bigger numbers, I think you’ll be happy and not bored 
I’ve go through phases of hating high rep deads and liking them. I like them because they help reinforce technique but you can do the same with a lot of triples.
I’m a huge fan of the full body template now and think I will keep some form of it 4eva…
Glad to hear that all is pain free. That’s always a good thing.
james
minm-
painfree equals big fat grins.
james- thanks- I am liking it too
I just watched this like 3 hour series of pirated Ed Coan 1990’s instructional vids on youtube
and he mentioned that beginners should do high rep sets of
to manage their technique deadlifts
Its only been a week but I like this kind of training already
I mean who doesn’t like to squat and dead in the same work out?
and I do need work reinforcing the very basics.
and its nice to have it laid out for a few weeks
typically I know I want to squat , push or pull 4days a week
and I just go do it.
I LIke all my crazy stuff, the snatch grip deads, OH squats, air humps-
but without a plan- sometimes I only do what I like.
I need to up the condo work on 531
I like the way Coan approaches stuff. Very straight forward.
And I like high rep deads. Form, for me, is not an issue as long as they are not touch and go.
[quote]giterdone wrote:
I like the way Coan approaches stuff. Very straight forward.
And I like high rep deads. Form, for me, is not an issue as long as they are not touch and go. [/quote]
So I have a question, if you don’t touch and go, do you just almost touch the floor and then straighten back up? I can’t seem to figure out how to rep out dead lifts because I feel like I need to set form after each rep or I start pulling with my back. Or maybe I’m just trying to do it at too heavy a weight?
sorry for the hijack super jock–how’s your body handling the new program thus far?
[quote]cholulalula wrote:
[quote]giterdone wrote:
I like the way Coan approaches stuff. Very straight forward.
And I like high rep deads. Form, for me, is not an issue as long as they are not touch and go. [/quote]
So I have a question, if you don’t touch and go, do you just almost touch the floor and then straighten back up? I can’t seem to figure out how to rep out dead lifts because I feel like I need to set form after each rep or I start pulling with my back. Or maybe I’m just trying to do it at too heavy a weight?
sorry for the hijack super jock–how’s your body handling the new program thus far?[/quote]
Just as you said, treat each rep as an individual event. I do a quick reset at the bottom. They might be a bit harder since there is no stretch reflex at the bottom but the trade-off in better form is worth it, IMO.
Nice work Kev…
the main reason I am keeping squats in my rotation 3 times a week is to reinforce form and technique. Kinda like how Coan treats DL beginners…my squat is/was so awful I still consider myself a novice in the lift.
git- coan is a smart dude in his approach
I imagine allot of work goes on behind the simplicity
Lula- no need to worry about hi-jacks
I try not to touch and go- usually I let it land and pause one quick second and pulll again
I dont like to take my hands off the bar, which is probably silly.
I feel good- sore in places that are unusual pecs, triceps and shoulders-
that should tell me something Im not big on much upper work that involves pushing
and my traps and neck are sore my neck is the real reason I tend not to squat
or bench
amazingly - no pullups - no elbow pain
Matty- exactly that is the root of 5x5 practice on lifts and lifts that happen to make the most muscles
front squat was nice and heavy and legit.
sponge bob birthday looked awesome!
hope little man is over his germfest.
I agree about pull ups. I love them but my elbows don’t. What about doing them with a neutral grip?
+1 on not removing the hands from the bar. For me the set still counts as long as my hands are still touching but once I let go the the set is over.
james
Frenchi- yay vacation!!
thanks all around sadly little man is still coughing , me too
lame ass cousins spreading germs
james-I mostly do neutral grip other grips can work but after two sets of 8 to 10
they cause lots of pain.
Eric Cressey thinks so too he just wrote about it.
training- I haz vids they are still loading
Training 3.5.12
pvc and LX ball at home
moblility and jump rope at gym lots x lots
face pulls, HLR, rope triceps junk 3x10-12
OH squats 95 2x10
A squat 135 2x5, 183x5, 225x3,255x3, 285x6,5
B dimel dead 155 2x20
C1 db bench 60 3x15
C2 db supported row 60 3x10-12
D1 pull down abs 3x10-15
D2 facepulls 3x10-15
Spin Bike Tabata 8x20/10
Notes-
squats - need work I haz some vids- bring your critical eyes
lets say it needs work from tightness, to elbows under the bar,
to depth.
It all needs work but I am open to suggestions
other shit was predictable - doing db bench reps actually feel like something
something akin to a pump.
thanks for looking
I has vids
first set stopped cause the plates where moving alot
forgot the collars doh
this is the second set - at 285 they both kind of look like ass
have at it people they need work
From the angle the depth looks parallel, it seems as if you take a big step back, why is that? I understand that most people as as well as I point my toes outward however I have found for me slightly outward feels more comfortable and allows me to “spread the floor more” and while I may be able to squat heavier with a very wide stance I get better depth when its not realllllly wide. I also suggest you drive your elbows under the bar to prevent GMing the squat.
Take this with a grain of salt as its coming from me however…