My traps are sore as hell today. I don’t have time to do any trap work today, but I may be able to squeeze some in tomorrow. It would be like a 20 minute workout. Tests are coming up at the end of the week, so my lifts may suffer in order to allow me time to prepare.
I am very happy with my progress on 5/3/1, however I am reading about other programs to try to see if I can improve my knowledge of programming theories. I know the only way to really understand how a program works is to do it, but I have no reason to switch off of 5/3/1 right now (I am making good progress, and switching would be stupid at this point), so I will settle for learning the theory. Some programs I am trying to become more familiar with are:
Coan/Philippi
Sheiko
Juggernaut
Texas method
Smolov
Smolov Jr.
Westside
[quote]trivium wrote:
I am very happy with my progress on 5/3/1, however I am reading about other programs to try to see if I can improve my knowledge of programming theories. I know the only way to really understand how a program works is to do it, but I have no reason to switch off of 5/3/1 right now (I am making good progress, and switching would be stupid at this point), so I will settle for learning the theory. Some programs I am trying to become more familiar with are:
Coan/Philippi
Sheiko
Juggernaut
Texas method
Smolov
Smolov Jr.
Westside
[/quote]
I was the exact same way man. Although I actually did switch off 5/3/1 in the midst of great gains to try new programs lol. I knew I was probably sacrificing some strength, but I really wanted to experiment with other methods and see what works for me. I felt like that was a worthwhile experience in the end.
I tried all of those listed except Juggernaut and Texas Method. You may be completely different if you ever get around to trying them, but for me, I ended up just welcoming back 5/3/1 with open arms.
Now I’m content in doing 5/3/1 without any program wanderlust whatsoever lol.
BMF and this random Aussie board I found are great for sheiko. The westside method threads in the pl section are my favorites for learning about westside
[quote]budreiser wrote:
BMF and this random Aussie board I found are great for sheiko. The westside method threads in the pl section are my favorites for learning about westside[/quote]
I don’t think I have ever seen a good translation of sheiko. I know there are tons of numbered programs as well.
[quote]trivium wrote:
I am very happy with my progress on 5/3/1, however I am reading about other programs to try to see if I can improve my knowledge of programming theories. I know the only way to really understand how a program works is to do it, but I have no reason to switch off of 5/3/1 right now (I am making good progress, and switching would be stupid at this point), so I will settle for learning the theory. Some programs I am trying to become more familiar with are:
Coan/Philippi
Sheiko
Juggernaut
Texas method
Smolov
Smolov Jr.
Westside
[/quote]
I was the exact same way man. Although I actually did switch off 5/3/1 in the midst of great gains to try new programs lol. I knew I was probably sacrificing some strength, but I really wanted to experiment with other methods and see what works for me. I felt like that was a worthwhile experience in the end.
I tried all of those listed except Juggernaut and Texas Method. You may be completely different if you ever get around to trying them, but for me, I ended up just welcoming back 5/3/1 with open arms.
Now I’m content in doing 5/3/1 without any program wanderlust whatsoever lol.[/quote]
Well, as per my investigation, 5/3/1 triumvirate is based on a westside template from a long time ago. I just look at the “5/3/1 scheme” as being a scheduled work of your “max effort” work, and the assistance to be done was selected based on what he thought were the 2 other most bang for your buck exercises for that lift.
On a side note, I may not be able to train for the next few days. My exams are going to be nuts. I am going to eat well, and try to get some real good rest. My plan is to continue with my current cycle, right where I left off. So I will do my “3” week. I am not going to repeat this cycle unless I miss lifts.
So I usually take 2 days off after my leg day, and I am currently on my 2nd day following deadlifts. I probably wont make it tomorrow, or the next day due to my test prep, but Thursday, Friday, and Saturday, I should be right back in the game.
I am thinking at worst, I have to deload something. At best, I maintain my lifts, and a few of the aches and pains I have been having will heal up a bit.
Chin Up
10/8/8/6 (These were to be a 10/8/6, but I got all fired up on the 3rd set. They were neutral grip and dead hangers.)
Face Pull
170 on stack for sets of 15/10/10/10 (I used to be stronger on this machine. I am not sure what was up here. Better form maybe?)
120 on stack for sets of 10/10 (Really focused on form.)
Rear Lateral Raise
20 lb dumbbells x 10/10/10/10
Preacher Curl
60 lbs x 10/10/10/10 (Felt easy.)
I am not upset about the assistance stuff. I know I worked everything appropriately.
[quote]trivium wrote:
Lift from Thursday the 17th.
Press
5x45
5x95
3x95
3x115
3x130
9x145 (New PR. No failing. All paused. The last one sat there for a 5 count.)
[/quote]
That feel when you think your overhead press is awesome, than find someone doing around the same reps with 15 pounds more. [/quote]
Well in all fairness, I weigh 50 lbs more than you haha. I would hope I would be moving a bit more weight.[/quote]
FIFTY more? How heavy are you now?[/quote]
Well, I had my shoes, hat, and phone in my pocket after a massive meal, but I hit the scales at 211 the other day. I have been weighing in boxers in the AM recently.
