[quote]zephead4747 wrote:
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.[/quote]
I’ve heard good things about the book, I’m sure you’ll pick up some things that will help you with the program. Also, I think patience will get you far.
Each time through 5/3/1 I’ve heard of people adding 10 pounds on lower body movements, 5 pounds on upper body movements.
[quote]mrodock wrote:
zephead4747 wrote:
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.
I’ve heard good things about the book, I’m sure you’ll pick up some things that will help you with the program. Also, I think patience will get you far.
Each time through 5/3/1 I’ve heard of people adding 10 pounds on lower body movements, 5 pounds on upper body movements.
[/quote]
I’m strapped for cash right now. I gotta buy more protein, and a 13mm belt so I can train at a different weightroom this summer. My school’s is a clusterfuck of college kids curling in all 6 of the squat racks.
Today
Deadlift
305X3
325x3
345x8
GHR
3x20
Back ext
2x8
me+50x8
(stayed low on these, need to see how back back DOMS is so I can manage low back fatigue between squats+deads)
You’ll get better weights under your belt on 5/3/1. Personally we alternate 5/3/1 and westside. 3 months 5/3/1, 2 months westside. The issue with westside is you need to plan well to make the most out of it. You to do the right things to address your weaknesses, and need to have a very good feel for how much of when, when, etc. 5/3/1 is a no-brainer. Keep the accessory work big and simple. Just a few movements with a lot of focus.
[quote]drew.haynes wrote:
You’ll get better weights under your belt on 5/3/1. Personally we alternate 5/3/1 and westside. 3 months 5/3/1, 2 months westside. The issue with westside is you need to plan well to make the most out of it. You to do the right things to address your weaknesses, and need to have a very good feel for how much of when, when, etc. 5/3/1 is a no-brainer. Keep the accessory work big and simple. Just a few movements with a lot of focus.[/quote]
Thanks for the advice.
I slipped and fell this morning, landing on the right hand with my arm straight out. I hurt my shoulder. I shouldn’t military press or do back today. How do I make up for this? Shouls I just get my 1 rep next week and so be it.
RIP man:
http://www.sheboyganpress.com/article/20090501/SHE0101/90501116
Guy from school killed himself today. I just pulled out when it happened
Today:
Squat
warmups
245x5
275x3
300x1
wtfeasy. I could have gotten 6+ easilly with that weight. This is not my kind of training, and I have to deload next week!
Leg ext
4xfailure
hanging chair abs
4xfailure
leg press was occupied, for a very long time.
In other news, I hate not trainign balls to the walls. And I’m eager to start the next cycle.
[quote]zephead4747 wrote:
Today:
Squat
warmups
245x5
275x3
300x1
wtfeasy. I could have gotten 6+ easilly with that weight. This is not my kind of training, and I have to deload next week!
[/quote]
Why didn’t you rep out on the last set? Maybe I’m missing something?
[quote]zephead4747 wrote:
drew.haynes wrote:
You’ll get better weights under your belt on 5/3/1. Personally we alternate 5/3/1 and westside. 3 months 5/3/1, 2 months westside. The issue with westside is you need to plan well to make the most out of it. You to do the right things to address your weaknesses, and need to have a very good feel for how much of when, when, etc. 5/3/1 is a no-brainer. Keep the accessory work big and simple. Just a few movements with a lot of focus.
Thanks for the advice.
I slipped and fell this morning, landing on the right hand with my arm straight out. I hurt my shoulder. I shouldn’t military press or do back today. How do I make up for this? Shouls I just get my 1 rep next week and so be it.
RIP man:
http://www.sheboyganpress.com/article/20090501/SHE0101/90501116
Guy from school killed himself today. I just pulled out when it happened[/quote]
Holy shit, that sucks, Did ya know him?
[quote]mrodock wrote:
zephead4747 wrote:
Today:
Squat
warmups
245x5
275x3
300x1
wtfeasy. I could have gotten 6+ easilly with that weight. This is not my kind of training, and I have to deload next week!
Why didn’t you rep out on the last set? Maybe I’m missing something?[/quote]
I was dumb, and thought I was only supposed to go for one rep the last week.
[quote]BlackLabel wrote:
zephead4747 wrote:
drew.haynes wrote:
You’ll get better weights under your belt on 5/3/1. Personally we alternate 5/3/1 and westside. 3 months 5/3/1, 2 months westside. The issue with westside is you need to plan well to make the most out of it. You to do the right things to address your weaknesses, and need to have a very good feel for how much of when, when, etc. 5/3/1 is a no-brainer. Keep the accessory work big and simple. Just a few movements with a lot of focus.
Thanks for the advice.
I slipped and fell this morning, landing on the right hand with my arm straight out. I hurt my shoulder. I shouldn’t military press or do back today. How do I make up for this? Shouls I just get my 1 rep next week and so be it.
RIP man:
http://www.sheboyganpress.com/article/20090501/SHE0101/90501116
Guy from school killed himself today. I just pulled out when it happened
Holy shit, that sucks. Did ya know him?[/quote]
nope.
[quote]zephead4747 wrote:
I was dumb, and thought I was only supposed to go for one rep the last week.[/quote]
A lot worse things can be done in a “dumb” moment.
Today:
Bench
160x5
180x3
210x3
Incline close grip
barx8
95x8
135x8
155x2
DB power cleans
25xfailure
30xfailure
moving to 35s next week
Machine bench
150xfail
170xfail
190xfail
[quote]mrodock wrote:
zephead4747 wrote:
I was dumb, and thought I was only supposed to go for one rep the last week.
A lot worse things can be done in a “dumb” moment.[/quote]
yeah, oh well. I’m not looking forward to the deload weeks.
[quote]zephead4747 wrote:
mrodock wrote:
zephead4747 wrote:
I was dumb, and thought I was only supposed to go for one rep the last week.
A lot worse things can be done in a “dumb” moment.
yeah, oh well. I’m not looking forward to the deload weeks.[/quote]
you could skip this one. i know there are people that will run through 5/3/1 two times before deloading
[quote]mrodock wrote:
zephead4747 wrote:
mrodock wrote:
zephead4747 wrote:
I was dumb, and thought I was only supposed to go for one rep the last week.
A lot worse things can be done in a “dumb” moment.
yeah, oh well. I’m not looking forward to the deload weeks.
you could skip this one. i know there are people that will run through 5/3/1 two times before deloading[/quote]
I think I’ll do that.
Matt, I’ll work on sending those books saturday or sunday.
Today was disapointing
deads
290x5
325x3
385x2 I wanted 6+
I hate training deads like this. I really fucking hate it, WAY to much volume.
Back extention:
mex10
me+50x10
me+70xover 9000
hammys were way too cramped to hit up the GHR
[quote]zephead4747 wrote:
Today was disapointing
deads
290x5
325x3
385x2 I wanted 6+
I hate training deads like this. I really fucking hate it, WAY to much volume.
[/quote]
It is way too early to tell if this training is paying off for your deads or not. I know I barely got my 5’s in when I did this program and then pulled a 25 pound PR a couple weeks later. You CANNOT and should not be at your best for every session. But you are getting some volume in (practice on your lifts), getting some intensity, and trying hard each session. After a couple times through we’ll see what it looks like, you might be surprised.
I trained yesterday, I’ll post the weights later/tomorrow. I’m hella lazy right now.
I think I’m gonna swap out leg press for cable zercher squats. Any oppinions?