[quote]zephead4747 wrote:
I’m leaving for a fishing trip for a week next saturday. I might just test my maxes this week, consider next week another deload, then go back at it.
thoughts?[/quote]
You might as well. You just went through a deload so you should be well rested. And you have another deload of sorts coming up. Honestly, one week of testing maxes versus staying on a program won’t make any real difference in the long run.
[quote]Ruggerlife wrote:
zephead4747 wrote:
I’m leaving for a fishing trip for a week next saturday. I might just test my maxes this week, consider next week another deload, then go back at it.
thoughts?
You might as well. You just went through a deload so you should be well rested. And you have another deload of sorts coming up. Honestly, one week of testing maxes versus staying on a program won’t make any real difference in the long run.[/quote]
I agree, I still feel kind of beat up. The hip/knee thing is still bugging me once in a while. I just don’t feel 100%.
On the other hand I ate:
5 pieces of bacon
6 jumbo eggs
hashbrowns
1/3rd of a jimmy dean sausage roll
onions
skilleted (is that a word?, with a stiff coffee) for breakfast. I should be kicking ass for a while. It was that manly.
[quote]zephead4747 wrote:
Ruggerlife wrote:
zephead4747 wrote:
I’m leaving for a fishing trip for a week next saturday. I might just test my maxes this week, consider next week another deload, then go back at it.
thoughts?
You might as well. You just went through a deload so you should be well rested. And you have another deload of sorts coming up. Honestly, one week of testing maxes versus staying on a program won’t make any real difference in the long run.
I agree, I still feel kind of beat up. The hip/knee thing is still bugging me once in a while. I just don’t feel 100%.
On the other hand I ate:
5 pieces of bacon
6 jumbo eggs
hashbrowns
1/3rd of a jimmy dean sausage roll
onions
skilleted (is that a word?, with a stiff coffee) for breakfast. I should be kicking ass for a while. It was that manly.[/quote]
Did you forget to include a gallon of whole milk?
Take epsom salt baths 2 nights in a row prior to maxing out. Example: max out Saturday morning, epsom salt bath Thursday and Friday night. Throw about 400 grams of epsom salt in the bath tub and sit in there for about 20 min. You’ll feel very ready for your max out whenever that is. I’d even go Tuesday night, Thursday night, Friday night, max Saturday. That would be the ideal.
[quote]mrodock wrote:
Take epsom salt baths 2 nights in a row prior to maxing out. Example: max out Saturday morning, epsom salt bath Thursday and Friday night. Throw about 400 grams of epsom salt in the bath tub and sit in there for about 20 min. You’ll feel very ready for your max out whenever that is. I’d even go Tuesday night, Thursday night, Friday night, max Saturday. That would be the ideal.
[/quote]
I’ll remember this. Thanks for the tip.
[quote]zephead4747 wrote:
mrodock wrote:
Take epsom salt baths 2 nights in a row prior to maxing out. Example: max out Saturday morning, epsom salt bath Thursday and Friday night. Throw about 400 grams of epsom salt in the bath tub and sit in there for about 20 min. You’ll feel very ready for your max out whenever that is. I’d even go Tuesday night, Thursday night, Friday night, max Saturday. That would be the ideal.
I’ll remember this. Thanks for the tip.[/quote]
A couple more things. Take the baths RIGHT before you want to go to sleep. They will likely make you extremely tired. If you take magnesium in a vitamin form don’t take any the week of the baths.
Finally, the day you test your max you’ll likely feel a very calm confidence. If you are someone that ordinarily gets amped before maxing do not be concerned with your mental state, it will produce results. No reason to get jacked up to lift more than about 5 seconds before the lift anyway.
I am a fucking machine.
Squat
135x3
185x3
225x1
belt
275x1
315x1
335x1 1rm PR
365x1 (PR +30 pounds)
all reps up to this point are about 1-1.5" deeper then IPF depth
375x1 (PR +10 pounds)
IPF depth to about .5" lower
30 pounds away from 405. This summer has given me steroid like gains. I started 5/3/1 with 315x2 as my best squat. 3 cycles later I hit 375x1. I added almost 50 pounds in a total of 10 weeks. Fucking awesome. I weigh ~5 pounds less then when I started 5/3/1 too.
Good morning
barx5
95x5
135x5
185x5
leg ext:
not heavy, not going to failure.
hanging leg raise from chair thing
3x15
[quote]zephead4747 wrote:
I am a fucking machine.
Squat
135x3
185x3
225x1
belt
275x1
315x1
335x1 1rm PR
365x1 (PR +30 pounds)
all reps up to this point are about 1-1.5" deeper then IPF depth
375x1 (PR +10 pounds)
IPF depth to about .5" lower
30 pounds away from 405. This summer has given me steroid like gains. I started 5/3/1 with 315x2 as my best squat. 3 cycles later I hit 375x1. I added almost 50 pounds in a total of 10 weeks. Fucking awesome. I weigh ~5 pounds less then when I started 5/3/1 too.
Good morning
barx5
95x5
135x5
185x5
leg ext:
not heavy, not going to failure.
hanging leg raise from chair thing
3x15
[/quote]
excellent work, 4 plates is next
Great work Zep!
That is some fantastic progress.
Thanks guys, Should I just use 335 for my next cycle when I get back? It sucks, because I’m itching to handle bigger weights, but I’m just progressing so well.
[quote]zephead4747 wrote:
Thanks guys, Should I just use 335 for my next cycle when I get back? It sucks, because I’m itching to handle bigger weights, but I’m just progressing so well.[/quote]
If you want to handle bigger weights this isn’t the right program. Use 335 and you’ll be at 405 before long.
[quote]mrodock wrote:
zephead4747 wrote:
Thanks guys, Should I just use 335 for my next cycle when I get back? It sucks, because I’m itching to handle bigger weights, but I’m just progressing so well.
If you want to handle bigger weights this isn’t the right program. Use 335 and you’ll be at 405 before long.[/quote]
Yeah, I’m going to stick with 5/3/1, I’m going to do 2-3 more cycles and then go for 405. I might add 15 pounds if I hit 5+ reps after the next cycle.
[quote]zephead4747 wrote:
mrodock wrote:
zephead4747 wrote:
Thanks guys, Should I just use 335 for my next cycle when I get back? It sucks, because I’m itching to handle bigger weights, but I’m just progressing so well.
If you want to handle bigger weights this isn’t the right program. Use 335 and you’ll be at 405 before long.
Yeah, I’m going to stick with 5/3/1, I’m going to do 2-3 more cycles and then go for 405. I might add 15 pounds if I hit 5+ reps after the next cycle.[/quote]
yeah that sounds great
Today:
barx5
135x5
185x1
225x1 easy
240x0 fuck
yeah, that was shitty. 5/3/1 worked great for reps on my bench, but not nearly as effective as it was for my squat.
close grip 2 board:
135x5
185 3x5
DB power cleans
felt weak on these, just went for some volume
incline flys
4x10 20#
Veni, vedi, vici
Deadlift:
135x3
225x3
315x1
365x1
405x1
445x1 (PR+20 pounds)
455x1 (PR +30 pounds)
glute ham raises:
mex10
me+10x5
me+20x5
Much better form then normal
45’ hypers
mex12
me+45x12
me+70x10
On top of the world.
Fuck yes, nice job Zep.
[quote]zephead4747 wrote:
Veni, vedi, vici
Deadlift:
135x3
225x3
315x1
365x1
405x1
445x1 (PR+20 pounds)
455x1 (PR +30 pounds)
On top of the world.[/quote]
BOOM goes the dynamite!!!
Today:
Military press:
bar x 3
95x3
135x1
155x1
165x1 (PR +10 pounds)
Lat pulldown
132x5
156x5
180x5
216x4 ugly as sin (4RM +12 pounds)
180x9
Might actually start RPing these. probably 10-15 idk maybe 12-20
DB chest supported rows
25x10
40x10
50x8
Preacher curls
barx10
55x5
75x5
95 7x3x1 11RP (PR +4 reps)
Lat pulldown stretch
good work dude . awesome PR’s
I just started 5/3/1/ (2nd wave) , and I know what you mean about wanting to use heavier weights . I’m just itching to do a couple doubles after the last 531 set…but I wont .
completely different mindset , compared to WS
[quote]marlboroman wrote:
good work dude . awesome PR’s
I just started 5/3/1/ (2nd wave) , and I know what you mean about wanting to use heavier weights . I’m just itching to do a couple doubles after the last 531 set…but I wont .
completely different mindset , compared to WS[/quote]
Hell yeah, I’ll be gone for this week, and when I come back I’m gonna take a look at the YMCA gym to see if it’s worth paying for.