NEW TRAINING PROTOCOL! The idea and principals of the new program are explained in older posts. Tried to get some feed back from Thib on his thread about training but there where so many people asking questions that it got buried or wasn’t worth answering.
Mo
Overhead press
2a) power clean 5x5
2b) OHP 5x10x50%
2c) DB row 5x10
2d) split squat 5x3x60-70%
I got the measurements done and I can compare this results later when it come again next time.
Results were kind of expected but I was still disappointed. To make the log worth of something in the future, here you go:
weight 75,5 kg
BF-% 20,3; I thought/hoped this would be lower. Work harder, you fatass…
BF 15,3 kg
body mass excl. fat 60,2 kg
BMI 24,9
muscles 57,2 kg
bones 3,0 kg
There were no imbalances in muscle tissue between left and right limbs. Biggest fat-% was in the midsection, although there wasn’t much visceral fat (inside around the organs). Love handles, gotta love them…
Did the first training day of the new program yesterday, but I’ll post it later, when I have more time.
Overhead press (5/3/1) → 30/5, 35/5, 40/9
2a) power clean 5x5 → 50/5, 50/5, 50/5, 50/5, 50/5
2b) OHP 5x10x50% → 5 x 10 x 25 kg
2c) DB row 5x10 → 5 x 10 x 14 kg
2d) split squat 5x3x60-70% → 5 x 3 x 30 kg
3a) Weighted sit-ups + ab wheel
3b) Scarecrows
Notes:
I was able to grind 9 reps although the weight felt heavy from the start of the last set
2a) started lower than my previous 5x5RM have been, there’s time…
2b) OHP with longer sets (5x10) wasn’t a problem, felt good from beginning
2c) did DB rows after long time, so I went in conservatively, can up the weights in coming weeks
2d) did these with good form and as explosively as possible, just getting some spark in the legs on more upper body emphazised day
abs work and shoulder rehab, nothing special
No energy systems work. Got out of the gym in 1 h 03 mins inc. warm-ups.
Training felt really good and easy after previous training protocol and weights used in exercises. In future I’ll add the ESW into the training again.
3 rounds of:
15 x 24 kg KB swings
15 x jumping pull-ups
Notes:
I was surprised to crank 15 reps in the last set, 115 kg is my 1RM from end of May, then I used clean grip but still I think I couldn’t have get anymore even with alternated grip, which I used now (I knew it would come down more to the grip than to lift it self, so that’s why I used alt. grip yesterday).
2a) more of the same (according to the BBB-template), no problemos in this
2b) few dips to keep pecs awake for the friday
2c) ramping set for chins, I’ll up the weights in coming weeks
2d) used light weight, becaus I haven’t done this for a long time.
abs work and shoulder rehab, abs were toasted from the beginning, felt them in for ex. in chins alredy, but still could keep planks well.
Little ESW, after rowing, I tried this jumping pull-ups for the first time (you get stool so that you stand under bar and your hands can hold the bar). Then you jump and pull simultanously. This was actually quite good total body exercise combined with some heavy KB swings. That was enough huffin’ and puffin’ for me for the day.
Bench press (5/3/1) → 55 kg/5, 65/5, 72,5/11
2a) DB snatch 5 x 5/hand → 16/5, 18/5, 20/5, 22/5, 24/5
2b) BP 5x10x50% → 5 x 10 x 50 kg
2c) BB row 5x10 → 5 x 10 x 40 kg
2d) DB curls 5x5 → 28/5, 32/5, 32/5, 32/5, 32/5
3a) Renegade rows + inverted crunch 2 x 10 (12 kg DB’s) + 2 x 12 reps
3b) YTWL 4 x 3
ESW:
3 rounds
250 m row
30 sec Borsov runs
5 clean+press/hand with 16 kg KB
15 2-hand swing with 24 kg KB
30 m lunge walk
Notes:
first bench day with 5/3/1. 11 reps in last set wasnt’t bad.
2a) 2nd explosive exercise of the program, ramped up to 24 kg. Going to up the weights in coming weeks
2b) BBB-template of the main lift. Realized that I haven’t been squeezing the bar while pressing, as instructed in Dave Tate’s vid. Squeezing really made lifts somehow feel better
2c) volume for the back (antagonist to BP), wednesday was heavier 5x5 with chins
2d) little arm work
ab-work and shoulder rehab, did inverted crunch after long time. Have take them back to program
Energy systems work for little under 16 mins. BP-day felt easier than DL-day, so I did ES-work more than on wednesday.
Back Squat → 57,5/5, 67,5/5, 77,5/5 PATHETIC!
2a) back squat 5x10x50% → 5 x 10x 45 kg
2b) Pull-ups 5 x 5 → 0/5, 1,5/5, 2,5/5, 5/5, 7,5/5
2c) incl. DB Flyes 5x3x60-70% → 5 x 3 x 16 kg DB’s
2d) Narrow grip BP 5x5 → 50/5, 55/5, 60/5, 65/5, 60/5
3a) Weighted sit-ups 2x10x 16 kg DB+ 2x10 ab wheel
3b) scarecrows 4x 6-6 reps
Notes:
awful. Did them last in the end of May, and that’s why the technic was more like front squat in the beginning. It was about time to get back to this.
2a) originally this was front squat for more quad development, but switched back to the back squat to get the form right again with the volume. Last sets were quite good again.
2b) pull-ups were good, upping the weight in coming weeks
2c) little pec work with some stretch
2d) tricep work
ab-work and shoulder rehab
Some energy systems work for a few minutes. DL and squat days are harder so I eased up the ESW.
Overhead press (5/3/1) 3 x 3 → 32,5/3, 37,5/3, 42,5/5
2a) Power clean 5x3 → 40/3, 45/3, 50/3, 55/3, 55/3
2b) OHP 5x10x50% → 5 x 10 x 25 kg
2c) DB row 5x10 → 5 x 10 x 20 kg
2d) split squat 5x3x60-70% → 5 x 3 x 30 kg
3a) planks + reverse crunch
3b) cuban presses
Notes:
Nothing speacial, 5 in the last is in the line (I guess) with previous weeks 9 on a 5 day.
2a) ramped up slowly, maybe could have got 60 in the last but left it for next wo
2b) same as last week, no problemos
2c) went up in weight from 14 to 20, which started to feel heavy towards last set
2d) did these with good form and as explosively as possible, just getting some spark in the legs on more upper body emphazised day
abs work and shoulder rehab, nothing special
Little energy systems work. Did as follows:
500 m row (sub 2 mins)
4 rounds of
15 2-hand KB swing with 24 kg KB
10 jumpimg pull-ups (explained in the post dated 13.8.2009)
Took about 10 minutes.
Got out of the gym in 1:10:14 (inc. warm-ups).
Interesting to see when weeks passes by how and if this 5/3/1 affects my strength. It should I know. Morning BW was 74,3 kg, so I have come down again. I have kept my eating as before (normal), but still it keeps coming down, which isn’t really a problem as there is plenty to get rid of (BF 20%). Just hoping to get stronger at the same time. Now we’ll see, if it is possible in my case.
Deadlift (5/3/1) → 72,5 kg/3, 82,5/3, 92,5/7
2a) DL 5x10x50% → 5 x 10 x 60 kg
2b) dip 5x3x60-70% → 5 x 3 x 20 kg
2c) chins 5x5 → 0/5, 2,5/5, 5/5, 7,5/5, 10/5
2d) good mornings 20/5, 25/5, 30/5, 30/5, 35/5
3a) Renegade row 10 + 10 12 kg DB’s + ball throws 10 reps + 10 reps
3b) YTWL 4 x 3/each w/ 4 kg
No ESW today. DL and style of training felt quite enough.
Notes:
7 in last set with clean grip, adjusted quickly between last reps
2a) more of the same (according to the BBB-template), no problemos in this
2b) few dips to keep pecs awake for the monday
2c) ramping set for chins, I’ll up the weights in coming weeks
2d) using light weight
Bench press (5/3/1) → 60 kg/3, 67,5/3, 77,5/7
2a) DB snatch 5 x 5/hand → 18/5, 20/5, 22/5, 24/5, 26/5
2b) BP 5x10x50% → 5 x 10 x 50 kg
2c) BB row 5x10 → 5 x 10 x 40 kg
2d) DB curls 5x5 → 32/5, 32/5, 32/5, 32/5, 32/5
3a) weighted sit-ups 2 x 10 w/18 kg DB + ab wheel 2 x 10
3b) Scarecrows 4 x 6
No ESW (lazy ass…)
Notes:
7 reps in last set
2a) barely got those last 5’s with 26 kg, considering to change using bar after few weeks
2b) BBB-template of the main lift. Nothing special.
2c) felt pretty good
2d) little arm work
Back Squat → 62,5/3, 72,5/3, 80/4
2a) back squat 5x10x50% → 5 x 10x 50 kg
2b) Pull-ups 5 x 5 → 1,5/5, 2,5/5, 5/5, 7,5/5, 10/3
2c) incl. DB Flyes 5x3x60-70% → 5 x 3 x 18 kg DB’s
2d) Narrow grip BP 5x5 → 50/5, 55/5, 60/5, 60/5, 60/5
3a) Planks 60 sec front and sides + 2 x 12 ball throws
3b) Cuban press 4 x 6 reps
Notes:
After having to struggle last week, I was pleased to get even 4 reps in the last set. Form is getting better, but the load feels really heavy on my back because of the break from doing the back squats. I’ll get used to it as I did before
2a) I put 50 kg to the bar (last week 45 kg) to get my back squat back on track. Last week my legs went really sore, but now after 1 day, I don’t find them sore at all, allthough weights were heavier.
2b) Got only 3 in last set with 10 kg. Maybe next week.
2c) pec work with some stretch at the same time
2d) little tricep work
Overhead press 5/3/1 week → 35/5, 40/3, 45/3
2a) Power clean 5,4,3,2,1 → 40/5, 50/4, 55/3, 55/3, 60/2, 65/1 NEW PR!
2b) OHP 5x10x50% → 5 x 10 x 25 kg
2c) DB row 5x10 → 5 x 10 x 20 kg
2d) split squat 5x3x60-70% → 5 x 3 x 30 kg
3a) renegade row + reverse crunch
3b) YTWL
Notes:
45 kg felt heavy right from get-go but got 3 done and that was all
2a) ramped sets to get the 1RM, new PR so I’m quite happy. 75 kg (my BW) is my 1st goal.
2b) same as last week, no problemos
2c) nothing special
2d) did these with good form and as explosively as possibleupper body emphazised day
abs work and shoulder rehab, nothing special
No ESW. Didn’t have deload or rest before starting 5/3/1, so I decided to get one week easier.
Got out of the gym in 1:06:30 (inc. warm-ups).
Monday morning BW 73,9 kg, first time under 74 kg since last december. I don’t mind as long as the PR’s keep coming.
Floorball games are starting today again after summer break. No need for ESW work.
Deadlift (5/3/1) → 77,5 kg/5, 87,5/3, 97,5/5
2a) DL 5x10x50% → 5 x 10 x 60 kg
2b) dip 5x3x60-70% → 5 x 3 x 20 kg
2c) chins 5,4,3,2,1 → 7,5/5, 10/4, 12,5/3, 15/2, 20/1
2d) good mornings 25/5, 30/5, 35/5, 35/5, 35/5
3a) Weighted sit-ups 2 x 10 with 18 kg DB’s + ab wheel 2 x 10 reps
3b) Scarecrows 4 x 6
No ESW. Floorball game for 60 mins few hours later.
Notes:
first 5/3/1 day in DL. Played bit safe and didn’t go all ot in the final set.
2a) more of the same (according to the BBB-template)
2b) few dips to keep pecs awake for BP-day
2c) changed normal 5x5 to 5,4,3,2,1, so I could use heavier weights and kind of see were “1RM” (after heavy sets) is
2d) nothing specia
abs work and shoulder rehab
Got out of the gym in 1:06:03 mins.
Playd floorball later for 1:06:08 after long time (last games were in May). DL and floorball was a killer combination. Whole body was very sore and I had to sit in meetings and in a car next 2 days, talking about being stiff. This is normal before my body gets used to this interval-type of game.
Bench press (5/3/1) → 65 kg/5, 72,5/3, 80/5 (4 with good form)
2a) BB snatch 5,4,3,2,1 → 30/5, 33/4, 35/3, 38/2, 40/1
2b) BP 5x10x50% → 5 x 10 x 50 kg
2c) BB row 5x10 → 5 x 10 x 30 kg, forgot to put 40 kg’s to the bar after warming, how stupid can one be?
2d) DB curls 5x5 → 32/5, 36/5, 36/5, 32/5, 32/5
3a) Planks 3 x 60 sec (front & sides) + reverse crunch 2 x 12 reps
3b) Cuban presses 2 x 6 + rot. cuff exercise 2 x 10
No ESW. Floorball later…
Notes:
5 reps in last set, allthough in the last rep my butt got up from the bench
2a) changed to BB snatch, did in 5,4,3,2,1 style. I’m trying to better the “1RM” every 5/3/1 -week in this lift
2b) BBB-template of the main lift. Nothing special.
2c) Because I’m a moron, I forgot to add weights to the bar after warming up. Did all sets with 30 kg instead of 40 kg’s. No wonder it felt so light.
2d) little arm work
ab-work and shoulder rehab
Playd floorball for about one hour. Legs were bit tired but didn’t get as sore as after monday.
Back Squat → 67,5/5, 77,5/3, 85/2
2a) back squat 5x10x50% → 5 x 10x 50 kg
2b) Pull-ups 5,4,3,2,1 → 7,5/5, 10/4, 12,5/3, 15/2, 20/1
2c) incl. DB Flyes 5x3x60-70% → 5 x 3 x 18 kg DB’s
2d) Narrow grip BP 5x5 → 50/5, 50/5, 55/5, 60/5, 60/5
3a) Renegade row 2 x 12 with 14 kg DB’s + ball throws 2 x 10
3b) YTWL 4 x 4 reps
Notes:
legs felt used after 5/3/1 week and playing floorball twice. Got 2 in the last set. I will not add weight to my squat in the next cycle. I’ll see if I can better my lifts (last sets) by keeping the squat weights same as in the 1st cycle.
2a) doing the 5x10 with 50 kg allthough being struggling bit on the heavier squats.
2b) did in 5,4,3,2,1 style. No big difference to my chins.
2c) pec work with some stretch at the same time
2d) little tricep work
ab-work and shoulder rehab
No ESW. It’s being hard week. I’m going to take the deload week pretty easy.
This is mixed training day (first 2 days combined)
1a) Overhead press 3x5, 20/5, 22,5/5, 27,5/5
1b) Deadlift 42,5/5, 52,5/5, 62,5/5
2a) Power clean 3 x 5 x 30 kg
2b) Dips 3 x 5 x BW
2c) chins 3 x 5 x BW
2d) reverse split squat 3 x 5 x 30 kg
3a) Planks 3 x 60 sec (front and sides) + reverse crunch 2 x 12 reps
3b) Cuban presses and rot.cuff exercise
No ESW.
I skipped mondays training and floorball because I have slept badly (some by my own choice and some not) and I have felt really tired and cranky (that’s when I know it’s time to rest). I combined first 2 lifts to one session and have the other 2 lifts in the 2nd training day (instead of doing 4 separate deload training days). And all the accessory lifts were pretty light. Didn’t play floorball either, because I’m trying to charge the batteries for the next cycle. Interesting to see whether I’ll recover quickly enough. Really have to eat and sleep well next weekend.
I was pretty tired on my deload week as I logged above. Reason was actually that I came sick with flu next week. I only got the first training day done and then fell so sick I had to stay home from work also. Not 100% healthy at the moment but my intention is to start training today starting the 2nd cycle again. I’ll be modifying my training a bit after reading Thib’s latest story. Strength Training, Bodybuilding & Online Supplement Store - T NATION
Seated overhead press → 32,5/5, 37,5/5, 42,5/6
2a) Power clean → 30/5, 35/5, 40/5, 45/5, 50/5
2b) OHP 5x10x50% → 5 x 10 x 27,5 kg
2c) BB row 5x10 → 5 x 10 x 40 kg
2d) split squat 5x3x60-70% → 5 x 3 x 40 kg
3a) weighted sit-ups 2 x 12 with 16 kg DB + ab-wheel 2 x 10
3b) scarecrow
Notes:
nothing spectacular, this exercise sucks for me but what you gonna do but train…
2a) ramped sets
2b) added 2,5 kg’s, last set wasn’t easy but still manageable
2c) nothing special
2d) added 10 kg to previous cycle
abs work and shoulder rehab, nothing special
I think this was a “ok” day after 2 weeks pause with few sick days in that period of time.
Deadlift → 70 kg/5, 80/5, 92,5/7
2a) DL 5x10x50% → 5 x 10 x 60 kg
2b) dip 5x3x60-70% → BW/3, 5kg/3, 10/3, 12,5/3, 15/3
2c) DB row 5 x 5 → 20/5, 25/5, 25/5, 25/5, 25/5
2d) good mornings 20/10, 25/10, 30/10, 35/10, 35/10
3a) Planks (front and sides) 60 sec/each + ball throws 2 x 10 reps
3b) Cuban presses 4 x 6
Notes:
last set felt heavy after being sick, but could have still done 1 - 2, played “safe” this time
2a) more of the same, this felt easier than previous time (2 weeks ago)
2b) few dips to keep pecs awake, did in ramping style. Normally have done all sets with more weight, but wanted to do this time more in the speed-style
2c) took this heavy DB row in the program after cycle 1.
2d) nothing special
abs work and shoulder rehab
This training felt good after being sick. I still took it little cautiously and now that I feel being healthy again, I can pick up intensity a notch.
Bench press → 57,5 kg/5, 65/5, 75/8
2a) BB snatch 5x5 ramp → 25/5, 30/5, 35/5, 35/5, 35/5
2b) BP 5x10x50% → 5 x 10 x 50 kg
2c) chins 5 x max → 8, 7, 6, 5, 4 PATHETIC!
2d) DB curls 5x5 → 28/5, 28/5, 32/5, 32/5, 32/5
3a) crunch 2 x 10 w/ 10 kg on the swiss ball + reverse crunch 2 x 12 reps
3b) YTWL 4 x 4
Notes:
8 reps in last set, not spectacular but more than 5 anyways
2a) doing this after short break, feels good.
2b) BBB-template of the main lift. Nothing special.
2c) trying to get my max reps higher by doing these BW max’s. Form was strict though. I really suck with this. I can do almost the same amount of reps with added weight ramping from 2,5 kg up to 10 kg.
2d) little arm work, biceps were popping with this and chins…
Back Squat → 57,5/5, 67,5/5, 77,5/5
2a) Back squat 5x10x50% → 5 x 10x 50 kg
2b) Pull-ups 5x5 ramp → 2,5/5, 5/5, 7,5/5, 10/5, 11,25/5
2c) incl. DB Flyes 5x3x60-70% → 5 x 3 x 16 kg DB’s
2d) Narrow grip BP 5x5 → 50/5, 50/5, 55/5, 60/5, 60/5
3a) weighted sit-ups 2 x 12 with 16 kg DB’s + ab-wheel 2 x 10
3b) scarecrows 4 x 6 reps
Notes:
struggled in the last set allthough I got all 5 done (same as last cycle with same weights, didn’t add weight because of struggling). I was sick, but now might be the right time to admit to myself that the previous 100 kg 1RM in May doesn’t apply anymore when used for calculating prosentage. If I don’t progress in the coming waves of the current cycle, I’ll use lower 1RM to calculate my weight for squat in the next cycle.
2a) doing the 5x10 with 50 kg. No problems here.
2b) did in 5 x 5 with ramping sets. Got the 11,25 kg’s done which is really good for me.
2c) some pec work with streching exercise
2d) little tricep work
ab-work and shoulder rehab
Playd floorball for 60 mins later. Legs became quite sore after 2 weeks pause and the squat+floorball combo.