My twist on 5/3/1. After the “money set” go an do 3 sets of 5 at 80% of Training Max weight. Been doing this for awhile with a couple of clients of mine who are pretty strong and they are improving at a faster rate (which is important to my financial being) and feel that it seems to works the muscle better.
also the assistance exercises pick smart big compound movements. I see alot of people here are getting lost in the details again.
Lastly the 5/3/1 works best for MOST people on 3 days a week program. It is very hard to progress on 2 upper and 2 lower days a week for strength. It was outlined first (5/3/1) in Wendlers 3 days a week book as a 3 day a WEEK program. Remember that the Westside methods have 2 Max Effort and 2 Dynamic Effort days a week. Some people are doing the 5/3/1 4 days a week all with Max Efort intensity.
Pick your battles my friends: Do you want to get strong or do you just like to lift weights?
Close grip overloads : I found that when my close grip goes up so does my bench-- alot so these will help kinda like a full range 3-4 board press (using the slingshot)
Lets say i can close grip 315x3 with the slingshot should be in the neighborhood of 6 reps.
Had fun and did rack pulls where the bar touches the top 3/4 of my knee cap. worked up to 605x1 with a loose belt then clients showed up and had to go back to work, usually on fridays during a deload I take off completely from Big Barbell work but it was fun.
W/u then did 275x6 (real easy)
Used slingshot. 225x3,275x3,315x3,365x1(easy) and 315x12. This thing is like a cheap shirt easy to use and we switched between 3 guys.
BTW I got stung 17 times by yellowjackets-wife counted - on Sunday. I went to the ER last night after feeling really weird (day later also ?) so they did some blood work (white blood cells count and others) everything is ok but since I have a pacemaker - bacterial infections are real bad for me and thats what a Bee sting becomes.
How in the heck did you manage to get stung so many times?
I use to camp at a place that was thick with yellowjackets. They would go after our food with a vengeance. We would set up buckets filled with water and hang a piece of meat from the handle. They would gorge themselves then fall into the water and drown. Killed thousands that way. I hate em.
My kids were out in the yard with me while I was cutting the grass: I disturbed the nest (bottom of my fence) and as they started to sting me I was yelling -OUCH - and trying to get my kids to go inside so they would not get stung.
I lost that battle but I came back with - Wasp/Hornet/Bee killer Spray and then Gasoline and finally black painted the bottom of the fence. I won the war.
W/u then did 275x6 (real easy)
Used slingshot. 225x3,275x3,315x3,365x1(easy) and 315x12. This thing is like a cheap shirt easy to use and we switched between 3 guys.
kmc[/quote]
Thanks. The Sled day is a work day all in itself. With the heavy pulls and drags I am trying to get some more strength in the legs/calves/glutes area.
Now a note to everyone reading this about Sleds.
Go heavy and fast for GPP
Add weight slowly over time in a stepping manner ie: add weight stay same for 3 weeks then add more -repeat.
3.3 times a week is perfect to get in shape .
If pulling sled for GPP go for 60yds. Rest for 45sec-1 minute.
first couple of weeks just do 3-5 pulls then add weight then add more pulls.
Prowler/Pushing-3 times a week
Start light and push/sprint for 40 yds rest 1 minute.
start @ 3 trips after every workout session.
Work up to 10 trips over a course of 7-8 weeks.
Take every 4 weeks as easy week (Deload).
When at 10 trips for 3 weeks add weight and drop trips back to 7 and work back up.
This form of GPP esp the prowler is the best way we found to get clients ranging from 55 yr olds to div 1 athletes into tip top shape ( work capacity) and it is fun and addicting.
Oh and since getting my own sled/prowler I dropped 14pds(3 weks) without really changing my diet or stopping from summertime weekend libations.
Just trying to be helpful to all people with the sleds.
Remember pulling for longtimes is good for rehab not really for GPP. If you need to do Steady State cardio for time use a weighted vest instead.
I am now finally able to relax a little (in my head) I had to go back to the ER due to all the Bee stings and resulting venom turning into a slight infection (ie: real bad for people with a pacemaker) and causing all sorts of problems with the “pacing of my heart”. I am in fairly good shape and when I got winded walking up my stairs (14) I knew I was in trouble. So IV anti-biotics and bed time was for me.