You mind detailing this a bit? My lizard brain isn’t grasping how one works up to a 1RM and runs % based in the same week.
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I feel like there’s plenty of ways to run a commercial gym version of it. Of course you wouldn’t get the same effect of lifting dead weight/odd objects but 100% would get stronger and better conditioned
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I shy away from 5/3/1 and employ conjugate (“Westside” for the Westside bro’s) when it comes to deadlifts. I’ll train at 90% or above, but never pull from the same environment week in and week out.
Random example:
Week 1: pull from floor
Week 2: pull from blocks w/ 2 mats
Week 3: pull from blocks w/ 1 mat
Week 4: Pull from blocks w/ front squat harness
Etc. etc. etc.
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Quick question: in your training log, you’ve been posting pictures from your phone that appears to be a workout tracker. Is it free and where may I download?
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AMAZING topic idea and I want to spend more time combing through it, but for now…
I’m finishing up week 6 of 5/3/1 for Hardgainers
I’ve “made it mine” while still staying within the rules of the program. For instance, I’ll take the supplemental work and assistance recommendations and mash them together into a circuit
Or I’ll make the assistance work itself into conditioning, like getting in my 100 reps of push and pull by doing weighted burpee chins
Or THIS monstrosity of burpee KB swings with a push up
I was effectively trying to blend “Mass Made Simple” into the program, by including some manner of complexes/conditioning in the middle of the workout and then finishing strong. Squats especially worked out that way with the widowmakers
Prowler has been pretty vanilla, but it’s what drew me to the program in the first place. Weather has been good, and I found a spot that allows me to prowl at 0400 without waking people up, which has been key. And making it the lower body assistance is honestly just delightful: such a unique approach that makes so much sense.
My Saturday workouts are still insanity
And I’m still doing daily TABEARTAs as well
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It’s just Google Sheets, if you know excel - it works all the same.
EDIT:
Heres a blank 5/3/1 template for example
You should be able to view and copy this, then save it as your own, but I’m not a Google savant so let me know if i messed up the permissions.
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I can get onboard with this with any program, but eventually it’s so annoying to modify that my personal wussiness just doesn’t care enough.
I think that’s where intent comes in, though. Like I’m not going to go through the annoyance of modifying every day of that program, but I could certainly superset abs/ pulls in between all my main work and do some kind of carry every day.
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This is an awesome concept/ “permission”.
Also, I feel like your answer to the question was a resounding “all of it”.
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Thank you, sir!
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For sure. The principals are pretty simple
Carry heavy things
Do supersets
Do conditioning
Every Day
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Thanks man! It’s what drew me to the program: hard rules with a loose structure. It’s got SO much room to make it awful if you want or easy if you choose. And the prowler in place of single leg/core is just outstanding.
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There’s a ton of meaning in the discretionary qualifier you used for each; even more powerful if it was subconscious!
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Conjugate. Now that I fully understand it, it’s been easy to program.
During deloads I gravitate back towards high volume PPL, or bastardized 5/3/1, Beyond, or just as is.
Ton of mobility and swimming. Love swimming.
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i’m just moving heavy dumbells and trying to look thic !!
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This is something I have wanted to add for years. I have a hard time relaxing while swimming and not getting hypoxic.
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Ahh I understand. I used to swim competitively in highschool, and we had a few 1000m swimmers who had those issues.
I wouldn’t say I struggle with that but I still struggle with the “out” breaths once my head comes up out of the water.
Not gonna say “do this because it’ll fix it”, as it very well may not, but try to give it a shot: Whatever side/hand you tend to favor or pay attention to the most, try to sync your “out” breath with that hand.
So say you favor your right side. However you wanna pair up your breathing you’d go with that. So if your favor hand is in the water, that’s when you focus on “out”, or taking a breath. Or you can do it the other way, if your favor hand is out of the water getting ready to strike, that’s your out.
Usually peoples heads will be turned away from whatever hand is upward stroking, or coming out of the water. So you’d usually wanna sync the out breath with that rhythm. However everyone is different so it would just depend on what’s comfortable.
My other tip is to find a good breathing ratio. I’ve noticed, the more you’re adapted to swimming, the bigger the ratio you can have between stroking and breathing. Not always the case, but I’d say by and large. Of course adapting to get better at swimming can express itself in multiple ways. But I think sometimes people wait until they’re absolutely gasping for air, and it throws that rhythm off from your form, and your breathing afterwards.
A place I tend to start up from if I’ve taken a long break from swimming is a 4:1 ratio or 2:1 ratio. For every 4 or 2 strokes (left and right hand), take your “out” breath. The 2:1 is kind of a hit or miss for some people because that’s a bit of a higher frequency of breathing.
It’s usually going to make you wanna either swim faster, and/or kick/strike harder so you’re out of the water longer, and this can gas people out before they’ve even reached the other side of the pool, for others it doesn’t really bother them, or it helps. So finding a ratio is definitely a ymmv thing, because 4:1 can also have people feeling like their head is underwater for too long.
And try to focus on swimming “medium”, as I call it. Not really fast, but not slow either. There’s no number or marker or anything like that, but you can think of it like RPE in a sense.
You kinda wanna work that groove until your body doesn’t feel a need to immediately make you have to keep taking your head up for air. Once it gets automated that’s when you can start focusing on other parts of your body, etc.
Sorry for the long post about breathing, but I could go on and on about swimming lol. Of all the sports, I really liked it in high-school. Hopefully you find it of some use.
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My goal is to become a human highlight reel. To me, that means being strong, fast, jacked, bouncy and acrobatic.
Because of this, I make sure I devote time each week to:
- Sprint
- Jump
- Do gymnastics/calisthenics
- Lift heavy weights
- Catch filthy pumps
- Play sport
- Improve my aerobic fitness
I achieve this goal using the Tier System, popularised by Joe Kenn, which you may have seen me post about already.
Here is the rough layout:
Monday: Acceleration Focus
1. Short sprints: 60-200m total volume
2. Light O-Lift derivative x 10-20 total reps
3. HeavybSquat or Split Squat variation x 6-20 total reps
4. Push/Pull pairing x 15-50 total reps each
5. Auxiliaries as desired
Tuesday: Aerobic Conditioning or Sport Play
Move constantly for 30-60 minutes
Aim for nasal breathing only
Often include auxiliaries as desired
Wednesday: Gymnastics Focus
1. Learn a skill: 6-20 minutes
2. Jumping x 6-10 minutes or 10-50 contacts
3. Heavy Push and/or Pull x 6-20 total reps
4. Lightish O-Lift or DL variation x 15-50 total reps
5. Auxiliaries as desired
Thursday: Aerobic Conditioning or Sport Play
Move constantly for 30-60 minutes
Aim for nasal breathing only
Often include auxiliaries as desired
Friday: Top-Speed Focus
1. Long Sprints: 60-300m total volume
2. Speed pressing, MB throws or plyo push-ups x 10-20 total reps
3. Heavy O-Lift or DL x 6-20 total reps
4. Squat, Split Squat or Hinge x 15-50 total reps
5. Auxiliaries as desired
Sunday: Aerobic Conditioning or Sport Play
Move constantly for 30-60 minutes
Aim for nasal breathing only
Often include auxiliaries as desired
Common auxiliaries for me include:
- Upper or lower body isolation training
- Trunk or neck training
- Heavy iso holds for achilles/patellar tendon
- Extensive plyos like jump rope, pogo jumps and pogo jumps
Currently, I’m undergoing a higher-volume block as a bit of experiment. For this block, my Tier 3 volumes have progressed from 6x10 up to 10x10. This is part mental fortitude training, part hypertrophy training, and part general conditioning. The following block will progress from 8x5 to 12x3. This is Jake Tuura’s "hypertrophy cluster" protocol which supposedly marries good size gains with strength and power. After that, who knows? Likey, I’ll do a cycle based more around speed and elasticity, since all this volume has been killing my bounce.
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@planetcybertron that was awesome! My kids swam last year and I don’t know anything about it. That was a good read - thanks!
@j4gga2 that’s a ton to wrap my head around. This block looks like a lot of track work, which harkens back to high school glory days so that’s fun.
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The volumes I wrote up are a range, depending on what I’m focussing on
Since right now I’ve got a lot of gym/lifting volume the track work takes 20min tops, including warm up.
For sure though, at times when I’m focussing on my speed, I’ll be running sprints for 45-60min
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