5x5 is pretty good.
[quote]mom-in-MD wrote:
5x5 is pretty good. [/quote]
Thanks will give it a shot…
And thanks to all who have stopped by and made comments. I really appreciate it. I am browsing your logs too just not talking much yet…
There are lots of programs out there. Many people follow 5/3/1, which allows you to progress at a really sustainable rate. You can dial in your predicted 1 RM and get all the numbers you need. You should easily be able to estimate your 1 RM for DL based on 120 lb. x 9 reps with an online calculator. You can do the same for your other lifts.
[quote]kpsnap wrote:
There are lots of programs out there. Many people follow 5/3/1, which allows you to progress at a really sustainable rate. You can dial in your predicted 1 RM and get all the numbers you need. You should easily be able to estimate your 1 RM for DL based on 120 lb. x 9 reps with an online calculator. You can do the same for your other lifts.[/quote]
Ok. Thanks I’ll check it out when I get back from my trip…Thanks for the input!
Hey Idt…I like a lot of the stuff you posted on your blog, especially the Poliquin references!
I preface this by saying I have not done 5/3/1, although I have read the book. My opinion comes from that reading and from what I have heard of peoples’ experiences. I am sure everyone has had different experiences with the program.
THAT SAID…I have to say I think it is A LOT of volume and can easily burn one out (especially people without performance, um, “aides”.) Keeping training schemes to 5 reps, 3 rep, and eventually 1 rep is definitely helpful if one is going for maximal strength. Wendler does provide program tweaking to keep volume lower. But for the general program and some of the other program options, I don’t think doing that much volume and being expected to recover that quickly AND keep advancing will be advantageous for all. For me, I have found keeping my days divided into a lower body day (squat or dead), an upper body (bench), an accessory day (mostly structural imbalance stuff, lighter weight), and then I throw in a conditioning day has dramatically improved my strength levels. However, my workouts are geared towards powerlifting for the moment. But with this general template, moderate to lower volume, I have made significant strength gains and feel amazing. It doesn’t all have to be about numbers and how MUCH someone does in a workout does not define success…at least not for me. Also, my numbers tend to go up faster and bigger when my focus is on form and NOT numbers.
But in the end a training program all depends on the goal!
[quote]shaunar25 wrote:
Hey Idt…I like a lot of the stuff you posted on your blog, especially the Poliquin references!
I preface this by saying I have not done 5/3/1, although I have read the book. My opinion comes from that reading and from what I have heard of peoples’ experiences. I am sure everyone has had different experiences with the program.
THAT SAID…I have to say I think it is A LOT of volume and can easily burn one out (especially people without performance, um, “aides”.) Keeping training schemes to 5 reps, 3 rep, and eventually 1 rep is definitely helpful if one is going for maximal strength. Wendler does provide program tweaking to keep volume lower. But for the general program and some of the other program options, I don’t think doing that much volume and being expected to recover that quickly AND keep advancing will be advantageous for all. For me, I have found keeping my days divided into a lower body day (squat or dead), an upper body (bench), an accessory day (mostly structural imbalance stuff, lighter weight), and then I throw in a conditioning day has dramatically improved my strength levels. However, my workouts are geared towards powerlifting for the moment. But with this general template, moderate to lower volume, I have made significant strength gains and feel amazing. It doesn’t all have to be about numbers and how MUCH someone does in a workout does not define success…at least not for me. Also, my numbers tend to go up faster and bigger when my focus is on form and NOT numbers.
But in the end a training program all depends on the goal![/quote]
Thanks for your input re. Volume and good advice given my, ahem, advanced years. Recovery time obviously becomes more and more important. I have been working with a trainer lo these many years and he has designed my programs for overall fitness I.e. Leaness, flexibility, strength with the latter probably coming in 3rd in priority. And it has totally worked.
But now that I have progressed to the point where I am beginning to add some weight to the bar I find myself wanting to well, Go for it. So I am browsing these pages looking for new directions. I definitely get excited about lifting heavy at least relative to what I had been doing and want to e experiment some…
I must admit that I’ve never done 5/3/1 either. So I don’t want to give the wrong impression. I’ve done lots of other programs that work based upon setting your 1 RM, though. Figuring out exactly what your goal is will help you get started on picking an appropriate protocol.
Back from London-town where I engaged in what you might call carb-loading though without the training. Lots of beer and sandwiches, 1 high tea. Looks like I gained a pound or so, so no big deal but need to get back on track. Been in the gym the past 2 days reorienting myself. Got some work to do. Some bird pushed 560# on the prowler while I was away with a body weight of 132.6#.
She’s got the best body-weight to push ``ratio’’ now (4.22) so I have to beat that! Couldn’t face how lame I would be on my chin reps. so worked on eccentrics. One chin-up and 8 sec. eccentrics x 3 over 5 sets. Also attempted dips before my trip and really could NOT do them. So somethin’ new to work on.
Lousy chin day: 5,6,5,4 then did max + assisted to 12 for 2-3 sets. Weak. Causes? Trip to London and no training for 10 days? Got back a week ago. 1st day of my period? Is there legit research on female cycle and strength ? Tried searching this site but didn’t come up with much. Maybe not using he right search parameters.
women around here are always sayin having their period affects the lifts. I beleive a good bunch of us have learned to schedule a deload week around the visit with reasonable success. Hit the gym, move around but don’t max out and come back stronger next week.
I find that I’m weaker and more uncoordinated the week preceeding my period. By day three of my cycle, I’m golden.
Love your competitive spirit (someone has a better prowler push ratio . . .) I’m the same way and sometimes have to remind myself that not everything in life is a competition.
[quote]kpsnap wrote:
I find that I’m weaker and more uncoordinated the week preceeding my period. By day three of my cycle, I’m golden.
Love your competitive spirit (someone has a better prowler push ratio . . .) I’m the same way and sometimes have to remind myself that not everything in life is a competition.[/quote]
I’m glad to have somebody to measure myself against. But at the moment I definitely do not measure up! I did the prowler short course and felt shitty pushing 489! Whaaa? Its day 2 of my cycle and/or could 10 days off training in london (and a fair amount of beer drinking) have wreaked such havoc on my strength? Ive been back 9 days. My chins sucked yesterday too. I chalked that up to 2 extra pounds but that should only help with prowler. So my PR was when? 3 weeks ago? Need to Check log.
Ok. Back from the dead. After a couple of crappy chin days i.e. 4-5 (mostly 4s) reps i’m back to 6,7,8,5, 6 ( yes some kippiing and a bit of a shove at last quarter getting to 8 (7.75 reps is what we are calling it at my gym). Also able to push up to 510 x 2 . This after feeling nauseous after pushing up to 489 last prowler attempt and having to drop weight to continue. Got to get to pushing 560!!
Trying to eat better but I’ve had ice cream 2 days in a row so obviously still need to improve. But been eating cleaner at lunch and dinner just some weakness in the cocktail/dessert dept. I’ve been pounding the fish oils and BCAA and have also been drinking greens supplement which alkalizes and according to a recent article helps with weight loss. It also makes you feel great and is equivalent to eating 8 servings of veggies.
Ice cream can be my nemesis as well. Once I start, there’s no stopping. And I start too often.
The way I got my chins up (back in the day of a healthy shoulder) is by doing 10 sets of 1. Then 10 sets of 2. Then 10 sets of 3. Keep doing the prescribed number until it’s achieved.
[quote]kpsnap wrote:
Ice cream can be my nemesis as well. Once I start, there’s no stopping. And I start too often.
The way I got my chins up (back in the day of a healthy shoulder) is by doing 10 sets of 1. Then 10 sets of 2. Then 10 sets of 3. Keep doing the prescribed number until it’s achieved.
[/quote]
Ooh. Thanks. Good idea on chin progression…
Today i did an arms workout: Decline DB press 25#, 8 reps then EZ curl bar with fat grips 6-8 reps 1 sec. up 5 sec. eceentric then back to DB press. Did that for 3 sets. Then I did tricep extension to focus on the lateral head. Have to do very light because soooo weak. Did 8 and 10# but better than where I started a couple of weeks ago! Tricep exercise coupled with seated hammer curls, 15 and then 17.5# . I kept the sets low because I want to do chins on Tuesday. I think part of the reason I has such a weak day for chins a week or so ago is that I did too much volume for my arms w/out only 48 hours before my chin workout. We’ll see how this works.
Then to get some metabolic in there I did turkish get-ups with 25# KBs, 2x a side for 3 sets. And then for chuckles I threw in a snatch lunge set with 20# KBs 5x a side and then 10 swings and back to snatch lunge. I did 2 sets of those. The latter set really got the heart rate up. I picked that up from a great KB class I go to. Highly recommend!
Finally made some significant progress with chins yesterday: got 9 reps with regrip on 8 and 9. Then 8 with regrip, 6, 6 and 5.
Lots of regrippingncuz it was hot and my hands were sweaty. Some nice ripped callouses too. I notice that havingnan audience really gets me to perform! This time it was a mother daughter team that I train with some times. Soo hmmmm… My overall strength is def. On then upswing. I.e. Single leg RDLs up to 40# 7 reps. Single leg hamstring curls up to 40# on machine. Even my accessory work for external rotators and my pitiful tricep extensions are up. So yay. Prowler continues to kick my butt. Ended up on the ground the other day after pushin it in what passes for heat in so.cal. Ya know it was like 80 degrees. I think itvwas heat exhaustion cuz when 1 of the trainers gave me an ice pack to put between my thighs I perked up right away. I know there is a bawdy joke in there some where 
ice pack? never though of trying that…
Nice chin work! So if you’re “regripping,” are you getting down and then getting back up?
[quote]kpsnap wrote:
Nice chin work! So if you’re “regripping,” are you getting down and then getting back up?[/quote]
I stand on a box which is just off to the side to get a good grip and then start my set. So when my grip goes I hop on to the box and try to get another on e right away. It was a pretty hot day and no AC in my trainers gym so hands were sweatier than usual plus my grip strength is a limiting factor for sure.