JK vs BigRed
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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 />
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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 />
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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 />
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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!
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2nd to last day of my 5/3/1 cycle.<br />
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5 mins row and then 2 sets of 8 widegrip pullups as warmup.<br />
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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 />
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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 />
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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 />
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Have definately enjoyed this programme and will do it agan for sure as feel have made some good strength games.<br />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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.
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Yeah homie I did see that and it looks pretty doable but not if the rest period is only 30 seconds !!!!!<br />
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The thought of doing squats and deads on the same day fills me with not much joy, surely one lift ( ie whichever one ya did second ) would suffer ? -
sweet!<br />
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Yeah I can't see how you'd be at your best if you did squats and DL's together. You'd know all about it the following day! -
Yep, as far as calculators go that one seems prettty accurate. Now I just need JK to let me know about the rest periods. I think the gist of this program is to go farkin hard out on the last set, leave nothing in the tank and any other cliches ya can think of !
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Will let ya know how I go with it - prob do it on Monday!<br />
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Re the 5/3/1 questions, yep go hard and max out on that last set. So for week one for all exercies you go warmup ie a few reps at lower weights and then you working sets are 5 reps for 1st and 2nd set and then at least 5 reps in 3rd set. Since the programme starts relatively easy you may find you can crank out a fair few reps in your first couple of cycles, especially in the first weeks of each cycle. Wendler recommends leaving 1 rep in the tank so push yaself as close to failure as possible but not to failure.<br />
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Week 2 is 3 reps first two sets and then at least 3 next. Week 3 is 5 reps 1st set, 3 reps 2nd and at least 1 in the next. Have read some stuff saying not to try max out every week and to pick you days with a common approach to be to do the max outs on weeks 1 and 3.<br />
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Rest periods - maybe 30seconds in the warmup up sets but usually 1min between 1st and 2nd set and then maybe 90 seconds to 2mins for the 3rd heaviest set. Made a point of refilling my drink bottle here.<br />
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You dont have to do the deloads. I did one at the end of my first cycle as had rolled in to 5/3/1 straight after 10 weeks straight of 5 x 5 and needed it. Didnt deload after between cycles 2 and 3, just rolled straight through.<br />
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Its a pretty good programme eh.<br />
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What assistance work are you planning to do? Quite a few good options there.<br />
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Here are a couple of links I referred to a bit during the programme. There is some really good info there.<br />
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[url="http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html"]http://www.muscleand...ing-system.html[/url]<br />
[url="http://asp.elitefts.net/qa/training-logs.asp?qid=123083"]http://asp.elitefts.....asp?qid=123083[/url]<br />
[url="http://articles.elitefts.com/articles/training-articles/five-531-questions/"]http://articles.elit...-531-questions/[/url] -
Thanks pal, will hit this with great gusto. I read his article and love his no bullshit approach, he says fuck quite a bit too which we can all relate to haha. assistance work will be chins etc I think. Initially I reckon I can add a fair few reps to the final set ( he says this before actually trying ! )<br />
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As for the deload the weights calculated look like a piece of fucken piss to be honest but will give it a go anyway.
