I like the simplicity of the Boring But Big template. Kicks your butt too.
Is olympic press the variation of the military press where you hyperextend your back to get the weight up? I would suggest doing that and wouldn’t probably replace it with a normal military press.
[quote]Bloobird wrote:
Is olympic press the variation of the military press where you hyperextend your back to get the weight up? I would suggest doing that and would probably replace it with a normal military press.[/quote]
yeah, plus putting your head through the bar after each rep. I don’t don’t hyperextend that much though.
today:
deads:
135x3
225x3
315x5
belt
365x1
405x1
425x1
max for first 5/3/1 cycle.
press
barx3
95x3
115x3
belt/elbow wraps
135x1
155x1
135x4
155 will be my max if I use the press as one of my lifts.
Lat pulldown
120x20
142x20
168x14
174x4
120x20
machine row
IDR what weight, but did 3x10
Hammer curls
25x20 (each arm)
35x12(each arm)
Lookin strong man, hope 5/3/1 works well for you.
Back 10% off of those tested maxes or you’re not going to last long.
[quote]Stronghold wrote:
Back 10% off of those tested maxes or you’re not going to last long.[/quote]
Alright, I’ll recalculate the poundages I use for each week.
Thanks for reminding me.
Today:
backsquat:
135x3
185x3
225x5
belt
240x5
wraps
255x9 or 10. My head was about to explode. I’m not sure if I made 9 or 10.
Leg press
3 plates per sidex15
4 2x10
standing cable abs
5x15
leg ext:
2x failure
My abs were already sore after the squats. The oly shoes made me right knee ache before I put the wraps on. There is no way in hell I’ll be able to use the powersquat machine after backssquatting.
Today:
bench:
warmup
150x5
165x5
180x10
close grip inclines
barx8
95x8
115x8
135x4
DB power cleans
20xfailure
25 3xfailure
Too many reps to keep count of
Machine pec press
4x fail. different grips.
I did lift for DL and OP, I’ll post it tomorrow. I’ve busy as all hell today and yesterday.
Got on the 5/3/1 train, huh?
Good luck man. Works well for me…
[quote]Cephalic_Carnage wrote:
Got on the 5/3/1 train, huh?
Good luck man. Works well for me…
[/quote]
yep. I felt like the westside stuff was a bit too advanced for me. I don’t know. I like simple. This is very simple.
DL:
290x5
310x5
325x7
(I have shin splints+ bruises alrady on my shins) I had to stop.
OP:
105x5
115x5
120x11
idr assistance weights.
Today:
squat
warmups
240x3
255x3
275x9 LOL this set was full of win. I was seeing stars at rep 6.
leg ext
3x15
200#
Leg press
3 plates per sidex15
4x15
4 plates+25 pounder x10
Couldn’t do abs anywhere, all the shit had lines for it.
Today:
bench:
warmup
170x3
180x3
190x7 pr
Close grip inclines:
barx8
95x8
115x8
135x8pr
DB power cleans
25xfail
30xfail
Machine chest press:
3xfailure
I feel this is the front delts+tris almost exclusively.
I gotta start remembering weights/reps for assistance
gonna start marking PRs too.
[quote]zephead4747 wrote:
DB power cleans
25xsuccess
30xsuccess
Machine chest press:
3xsuccess
[/quote]
^edited
You really are kicking some ass, way to go man!
[quote]mrodock wrote:
zephead4747 wrote:
DB power cleans
25xsuccess
30xsuccess
Machine chest press:
3xsuccess
^edited
You really are kicking some ass, way to go man![/quote]
I feel like something just clicked when I started training like this. I can’t fucking wait to add some serious weight to my lifts.
[quote]zephead4747 wrote:
mrodock wrote:
zephead4747 wrote:
DB power cleans
25xsuccess
30xsuccess
Machine chest press:
3xsuccess
^edited
You really are kicking some ass, way to go man!
I feel like something just clicked when I started training like this. I can’t fucking wait to add some serious weight to my lifts.[/quote]
I think given your place of development doing the competition lifts is still really important and you seem to be able to handle high intensity. Pair those two things together and you have the 5/3/1 program. How many cycles do you plan on running before you test your maxes? I think Phillip Wylie would run 4 cycles before testing maxes. Makes a lot of sense to me. Have you purchased Wendler’s 5/3/1 book?
[quote]mrodock wrote:
zephead4747 wrote:
mrodock wrote:
zephead4747 wrote:
DB power cleans
25xsuccess
30xsuccess
Machine chest press:
3xsuccess
^edited
You really are kicking some ass, way to go man!
I feel like something just clicked when I started training like this. I can’t fucking wait to add some serious weight to my lifts.
I think given your place of development doing the competition lifts is still really important and you seem to be able to handle high intensity. Pair those two things together and you have the 5/3/1 program. How many cycles do you plan on running before you test your maxes? I think Phillip Wylie would run 4 cycles before testing maxes. Makes a lot of sense to me. Have you purchased Wendler’s 5/3/1 book? [/quote]
I want 4 plates on the squat, 275 on the bench, DL: not sure yet. If I don’t test maxes sooner, I’ll do it at the end of summer. No I have not bought the book.