JK vs BigRed
-
Deadlift thursday....<br />
<br />
500m row this morning at light pace for warmup and then 3 sets of widegrip pullups 6, 8 and 8 reps.<br />
<br />
Deadlifts - 10 x 70kg and then my 5/3/1 sets of 3 x 105kg, 3 x120kg and 5 x 130kg. Did a couple of heavier lifts as per last week after at 3 x 140kg, 3 x150kg and 2 at 160kg. Felt a wee twinge in the back to stopped it there on the heavies and did another set of 8 at 110kg. Feels ok now.<br />
Assistance work - 3 sets of leg raises, 4 sets (10reps) of lat pull downs, 3 sets of hyper extensions and 3 sets of upright rows.<br />
<br />
Pretty standy sort of session. -
Nice!! a couple at 160 is excellent. Good idea to stop when you felt the back twinge... it's weird that sometimes you can feel something not quite right but it doesn't seem to affect your strength or form. Then other times you just feel something go and that's that!<br />
<br />
No doubt you keep an eye on it but are you maintaining your form right through the heavier lifts? I go for single lifts when I'm pushing toward my 1RM so that I can just concentrate on a single, clean lift. Form can definintely slacken if you are doing multiple reps at a challenging weight. -
think my forms pretty good. Bobby and other PT's always keep an eye on things and watched my heavier lifts today without saying anything other than positives so am sure would have said if there were concerns.<br />
<br />
I was gonna go for a bigger single after the 160s but thought better of it. Backs feeling pretty sweet now.<br />
<br />
<br />
Offtopic but the lads have set up a curry club and tonight we have our inaugral monthly meeting. Will be interesting to see how it impacts on tomorrow mornings lifts. -
Well no significant issues from the curry this morning (so far) but I did restrict myself to a pretty hot korma and only 2 kingfishers plus so a pretty mild night.<br />
<br />
No abs class this morning....just didnt happen. The beautiful indian girl (looks like straight out of bollywood) looked angry. She only ever does cardio and abs work and some random legs 'toning' exercises.<br />
<br />
Anyway, did 5mins row as warmup and then straight in to my OHP 10 x bar and then 5/3/1 sets of 3 x 35kg, 3 x 40kg and 5 x 45kg. Did another set of 6 at 40kg.<br />
Assistance work was 5 sets of DB press at 20kg supersetted with pullups, 3 sets of each of lat raises and front raises (12 reps) using the cables, Bbell bicep curls - 4 heavy sets with the straight bar, 3 sets tricep extensions and then finished with 3 sets of cable curls - relatively light weight but narrow grip and very slow on the descent. Felt it good. Supersetted these with some heavy as tricep pushdowns.<br />
<br />
So a fair bit of cable work today. Always good to have a bit of variety . -
Well weekend done and dusted with no workouts or overly strenuous exerice so a good couple of days recovery.<br />
<br />
Today was legs day of week 3 of my latest 5/3/1 cycle. Did a good 10mins on the bike as was keen to make sure was well warmed up and was also trying to catch the sports news (nice one City!)<br />
<br />
Squats - 10 x bar, 10 x 60kg, 8 x 80kg and then 5/3/1 sets of 5 x 100kg, 3 x 110kg and 2 x 120kg. Did another 2 x 120kg and then 8 more of 100kg.<br />
Assistance work was leg press (4 sets of 12 at 200kg), Hamstring curls (4 sets), seated leg extenion (3 sets), standing calf raises (3 sets).<br />
<br />
<br />
Gonna shake things up abit from next week and think I will revert back to a 4 day split sort of training for a bit and alternate between heavy weight / high volume and see how that goes. Body needs a shock. Will still work it around the main lifts but unsure how I will schedule what days are which. May keep as is to try and avoid the Chest Mondays crew. -
Initial thoughts are that the below might work.<br />
<br />
Monday - Legs<br />
Tues - Chest & tri<br />
Weds - nonlifting (cardio and stretching)<br />
Thurs - Back & bi<br />
Friday - Shoulders, abs & tri<br />
<br />
Will still do a main lift on each day (back day will be deadlifts) plus other complementary work for those body parts. Aim is for plenty of variety in the complementary work, supersets, dropsets etc and as per my previous post 1 week heavy, 1 week volume. Need to find some new exercises too to keep things interesting.<br />
<br />
OR...<br />
<br />
Shake things up completely for a few weeks and do Push / Pull / Legs / Push / Pull through the 5 days with no rest. -
I was knocking around a power lifting site and saw this [url="http://www.strstd.com/"]http://www.strstd.com/[/url] pretty cool! I'm tempted to give it a go! love how it calculates the 5/3/1 for you and has other bits to add in.
-
Hey thats pretty cool mate - cheers for the link, have bookmarked it. I've got a basic excel spreadsheet that does it too if you wanted it.<br />
According to that site my OHP is my weakest lift followed by bench....no suprises there!<br />
<br />
<br />
Today was chest day so 5mins row and a few pressups as warmup<br />
Chest - 10 x bar, 8 x 50kg, 5 x 60kg and then 5/3/1 sets of 5 x 65kg, 3 x 72.5kg and 5 x 80kg.<br />
Assistance work was 4 sets of 10 incline bench press supersetted with DB files, 4 sets of DB rows and 4 sets of dips.<br />
<br />
<br />
Also spoke to my PT about some new exercises that I can work in to my routine and he suggested he put me through a kettlebell rountine or two. Sounds fun -
yeah I liked how it rates you and calculates a 1RM for you too. Some of the supplementary exercises looked pretty good as well. Amazing what you can find workout wise online.<br />
<br />
Kettlebells are great... at kicking ya ass!! you'll love em ha ha. Let us know what he sets you up with. I've seen people doing some pretty elaborate workouts that have a massive cardio demand. Basically keeping the kettlebell/s in motion through a range of exercises - they looked like they were working really hard! -
yep, love those exercises that get your lungs busting too, feels more cardio than weights, until the muscle fatigue kicks in! Was doing clean and press yesterday, just 6 reps, super setted with upright rows, I think it was about 12 reps, but was blowing like a marathon runner at the finish!
-
2nd to last day of my 5/3/1 cycle.<br />
<br />
5 mins row and then 2 sets of 8 widegrip pullups as warmup.<br />
<br />
Deadlifts - 10 x 70kg, 5 x 100kg and then 5/3/1 sets of 5 x 110kg, 3 x 130kg and 8 of 140kg. As per previous weeks did a couple of extra heavier sets for fun with 3 at 150kg and 3 at 160kg. Feel have made good DL progress with this program and I will make sure I do some heavy single rep lifts in whatever I do next.<br />
Assistance work was 3 sets of leg raises, 4 sets of lat pull downs and 3 sets of hyper extensions.<br />
<br />
Did another 5mins on the rower to finish but nothing overly strenuous. Just another chance to stretch out a bit. -
And shes done.....last day of my 5/3/1 complete.<br />
<br />
5mins row as warmup and then straight in to it.<br />
OHP - 10 x bar, 5 x 30kg then 5/3/1 sets of 5 x 35kg, 3 x 40kg and 5 x 45kg. Did another 5 x 40kg during the unload.<br />
Assistance work was 4 sets of arnie BD press supersetted with face pulls (first time doing these), 3 sets of pullups, 3 sets of upright cable rows, 4 sets of BB curls supersetted with tricep extensions (for 1st 2 sets) and some super heavy tricep pushdowns (for the 2nd 2 sets).<br />
<br />
Have definately enjoyed this programme and will do it agan for sure as feel have made some good strength games.<br />
<br />
<br />
Whats next? aiming to move to push / pull / legs / push / pull then have weekends off as usual. 5 days in a row....could be tough! Gonna set it up with the first two push / pull days based around heavier compound lifts at low reps and the 2nd two with a bit more volume and variation. Have some kettlebell fun scheduled for next week too so might just be push/pull/legs that I can fit in that week. -
lol enjoy those Kettle bells bro!! they are easy as ha ha<br />
<br />
You've made a lot of progress with the 5/3/1 - no doubt that will help you kick on in whatever you pick up next.<br />
<br />
5 days a week will def be split training territory. -
Used to do splits over 5 days well 4 days plus a cardio day in the middle (not that dif to what I did in 5/3/1). Found it good for strength but need to lift the intensity for bit hence the change to doing push/pull twice a week and one day of legs. See how I handle it.<br />
<br />
Biggest issues are gonna be doing chest and shoulders on the same push day and also doing squats and deads the day straight after my back (pull) day. Was gonna do deads on my pull day but PT reckons I should man up and do them along side squats on my leg day....ouch! -
your PT thought squats and DLs were a good idea on the same day? interesting - I've been taught to split those bad boys up by at least a day.<br />
<br />
I find doing chest before shoulders works better (for me). The times I do shoulders first I just don't do as well on bench. -
Yeah i know....he's made me do it before too <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /><br />
<br />
Could handle it fine back then but I wasnt moving as much weight as I am now -
JK gonna give this 5/3/1 thing a go for sure. Two questions, the last set says 5+, I assume this means do 5 but smash out 6 or 7 if you can.<br />
<br />
Also how much rest between sets do you take ? for building real strength most powerlifting programs suggest 3-4 minutes, how many did you do ? -
MN5 did you see this link earlier in JK's thread [url="http://www.strstd.com/"][color="#0f72da"]http://www.strstd.com/[/color][/url] - should help calculating the weight etc.
