[quote]zephead4747 wrote:
Stronghold wrote:
What did I tell you about those GM’s?
Was I right, or what?
Most balla thang evar. If I ever run westside again, they will for sure be one of my ME movements. I see 455 coming sooner then I thought If I start kicking ass on the low bar squats and those goodmornings.[/quote]
I think if you’re running Westside, GM variations should be your bread and butter for ME lower body.
I really like doing them out of chains with the camber or safety squat bar.
[quote]Stronghold wrote:
zephead4747 wrote:
Stronghold wrote:
What did I tell you about those GM’s?
Was I right, or what?
Most balla thang evar. If I ever run westside again, they will for sure be one of my ME movements. I see 455 coming sooner then I thought If I start kicking ass on the low bar squats and those goodmornings.
I think if you’re running Westside, GM variations should be your bread and butter for ME lower body.
I really like doing them out of chains with the camber or safety squat bar.[/quote]
I thought the frequency of GMs is less when doing it raw. I’d have to look into that more though.
[quote]zephead4747 wrote:
Stronghold wrote:
zephead4747 wrote:
Stronghold wrote:
What did I tell you about those GM’s?
Was I right, or what?
Most balla thang evar. If I ever run westside again, they will for sure be one of my ME movements. I see 455 coming sooner then I thought If I start kicking ass on the low bar squats and those goodmornings.
I think if you’re running Westside, GM variations should be your bread and butter for ME lower body.
I really like doing them out of chains with the camber or safety squat bar.
I thought the frequency of GMs is less when doing it raw. I’d have to look into that more though.[/quote]
Well…you’re squatting every week anyways and Deadlifts will burn you out quick maxing every week, so GM’s kind of seem to be the most logical choice.
[quote]Stronghold wrote:
zephead4747 wrote:
Stronghold wrote:
zephead4747 wrote:
Stronghold wrote:
What did I tell you about those GM’s?
Was I right, or what?
Most balla thang evar. If I ever run westside again, they will for sure be one of my ME movements. I see 455 coming sooner then I thought If I start kicking ass on the low bar squats and those goodmornings.
I think if you’re running Westside, GM variations should be your bread and butter for ME lower body.
I really like doing them out of chains with the camber or safety squat bar.
I thought the frequency of GMs is less when doing it raw. I’d have to look into that more though.
Well…you’re squatting every week anyways and Deadlifts will burn you out quick maxing every week, so GM’s kind of seem to be the most logical choice.[/quote]
I was kind of thinking of doing something like the Dave Tate 9 week program, altering the assistance and swapping box squats for regular squats. And switching out the floor press for inclines. But I still have a long ways on 5/3/1. If this keeps up I could squat 5 plates before I graduate! haha.
I’ll be posting my training again next week. I didn’t really like the rack chins. I wish I had someone to show me how to do them better, and I don’t think trying to learn them is a good use of my time at this point. They are a time sink, and my gym time is limited.
Probably cutting to 181…
Monday:
Squat 5/3/1
1x higher rep squat set after
pin GMS ramped sets of 8
cardio
Tuesday:
Bench 5/3/1
Incline CG
deadkulls
DB power cleans/laterals
Cardio
Thursday:
Deadlift 5/3/1
Glute hams
hanging leg raises
cardio
Friday:
NOT SURE
Lat pulldowns RP
strapless kroc rows
hammer curls RP
reverse grip preacher curls
I’m thinking of dropping the military press While I’m cutting and maybe doing Db high inclines, or smith high inclines instead?
OK, here goes.
I wouldn’t do a higher rep set of squats afterwards. Maybe hit 2-3 sets of 10 with 50-60% of your max afterwards, and then do some straight sets of good mornings. Emphasis on straight sets. A couple of sets of 10 isn’t going to destroy your joints if you aren’t going to failure all of the time. And if you ARE going to failure all of the time on your assistance work, then you’re doing 5/3/1 wrong to begin with. It’s assistance work. It’s only there to assist your main lifts. Focus on your main lifts and don’t wear yourself out doing extra shit. Straight sets will build plenty of muscle and generate less cumulative fatigue than ramping up to a heavy set to failure on every exercise. The trick is to find the amount of time that it takes you to adapt to a weight at a given volume and then plan your progression based upon that, which leads me to…
What I’ve found to be not only the easiest on my body, but the most productive in terms of progress on assistance lifts themselves and also carryover to main lifts is to only increase my weights on assistance exercises when I start a new cycle. For instance, this cycle, I’m incline pressing the 85’s for 3 sets of 10 after I bench. When I start back over at my 5 reps week and increase my training max for the new cycle, I’ll also bump up my weights on assistance lifts, so during the new cycle, I will be doing 3 sets of 10 with 90’s. The trick is to start a little lighter than you can do for all out sets and build up over time.
Don’t just kind of throw your assistance exercises in because. Have a reason and a purpose for everything you do. I find that when I do a couple of smaller shoulder isolation exercises along with my pressing, my shoulders handle the raw benching week after week much better, so I do that. Ideally, you should balance your movements within planes of motion, so if you bench and then do inclines, then you need two horizontal pulls to counteract that. Avoid redundant exercises. I’m assuming you are taking Wendler’s advice and not benching super wide with your bench work, so if you are using a relatively close grip on bench, then why do you need close grip incline presses in there too? You’re not benching in a shirt, so lockout work isn’t as important. I think since you tend to have problems with narrowing exercise selection down to just the most important things, a template like the Triumvirate would be beneficial. Something like…
Monday-
Squat- 5/3/1, 60%x10x2
Concentric GM- 10 x3
Abs
Tuesday-
Bench- 5/3/1
Dips or DB Press- 10 x 3
Rows- 10 x5
Thursday-
Deadlift- 5/3/1
GHR- 12 x3
Abs
Friday-
OHP- 5/3/1
Pullups- 8 x4
Tricep extension movement- 10 x3
Bicep movement- 10 x3
I always bench index on the rings. I’ll reread your post later tonight and look at revising. Thanks for the thought SH.
Monday-
Squat- 5/3/1, 60%x10x2
Concentric GM- 10 x3
Abs
Tuesday-
Bench- 5/3/1
incline DB Press- 10 x 3
strapless kroc Rows- 10 x5
Thursday-
Deadlift- 5/3/1
GHR- 12 x3
Abs
Friday-
DB high incline 1x8-10, 1x 20
Lat pulldowns- 8 x4
Deadskulls 2x20
Hammer curls 3x10
Today:
squat
barx3
135x3
185x3
225x1
belt
275x1
315x1
wraps
365x1
405xmiss
FML Not going to attempt it for at least two more cycles.
225x5
going down to 185 for these next week so I can hit 10 for sure. I was underestimating how fatigued I got
pin GMs
barx8
95x8
135x8
185 2x8
gonna add 5-20 pounds per cycle.
Sorry it didn’t happen today. How did the 365 feel?
Easy.
Hit 245 for a reletively fast single. Missed 265 though.
Pulled 475 today.
[quote]zephead4747 wrote:
Pulled 475 today.[/quote]
Really closing in on 500 now
[quote]mrodock wrote:
zephead4747 wrote:
Pulled 475 today.
Really closing in on 500 now[/quote]
Oh hell yes. I can already feel it.
Zep, your numbers are amazing. Im pretty damn jealous.
[quote]BlackLabel wrote:
Zep, your numbers are amazing. Im pretty damn jealous.[/quote]
Hop on the 5/3/1 train. 
[quote]BlackLabel wrote:
Zep, your numbers are amazing. Im pretty damn jealous.[/quote]
Haha, thanks man. But they aren’t shit to be impressed by yet.
I just wanted to stop in and say good work man. You are moving some serious numbers. Congrats and keep fighting the good fight.