Ben's Quest for Strength, Size and Conditioning

[141455675]

How come you didn't warm-up?

[ben3133]

I only had 45 minutes til the gym closed :(

[ben3133]

Workout C
February 9

Back Squats
5x51kg
5x64kg
5x77kg
5x90kg
3x105kg
2x77kg (see below)

HS Rows
5x59kg
5x73kg
5x88kg
5x102kg
3x120kg
8x88kg

Power Cleans
5x60kg
5x60kg
5x60kg

Cable crossovers
--superset--
Rope pushdowns

Donkey calf raises

Comment:
* I mildly pinched a nerve in my neck last time I did low bar back squats. I tried doing them again today, but could tell I needed to stop. I switched over to high-bar back squats and it felt a bit better. I'm going to take 2 weeks off squats and then test out high-bar again - with low-bar, I went too heavy, too soon, not realising how much shoulder flexibility was required.
* HS rows were still reasonably easy.
* Power cleans were ok today. Now that the weight is heavier, I need to work on getting the bar up higher and getting under faster.

[Leprechauns1021]

Ouch..pinched nerve in your neck sounds painful :(

Hopefully after the 2 weeks you'll be refreshed and ready to get back on it...are you going to substitute anything for squats for the next two weeks?

[141455675]

Come 2 weeks you'll be smashing it!

The HS rows are pretty heavy mate. Whta's you PR on them?

[ben3133]

Ouch..pinched nerve in your neck sounds painful :(

Hopefully after the 2 weeks you'll be refreshed and ready to get back on it...are you going to substitute anything for squats for the next two weeks?
It isn't really painful - thankfully I only rarely feel anything (depends on neck/head position and I can't reliably reproduce it), but doing the squats I definitely felt it.

Front squats were fine for me so I will continue to do those for Workout B, for Workout A I'll give hack squats a go.

Come 2 weeks you'll be smashing it!

The HS rows are pretty heavy mate. Whta's you PR on them?
Hopefully after 2 weeks off my squats will be back up where they were pre-USA - wishful thinking I suspect!

I know I've done at least 4 plates per side on the HS rows but that was doing 1 arm at a time instead of simultaneously which is a bit harder. I might start doing them with straps to switch the focus off my arms.

[liftingbuddy1]

Sorry to hear about your nerve situation, Ben. Really hope it heals up quickly. Glad you can still do Front Squats and are planning to do Hack Squats as well.

Mike

[ben3133]

Thanks Mike. Do you (or anyone else) have any suggestions of what may be better than hack squats as a squat replacement which doesn't require a barbell on my upper back? I know I had one but I can't remember it now that I need it!

I also asked my father (who is a Neurologist) what to do and he said I was doing the right thing - rest, mobilisation and NSAIDs - but he also said that it was the facet joint not the nerve (which is good). Apparently, I'll be better in a few days too!

[141455675]

Zercher squats? Either with a barbell or in the smith machine.

No leg press?

[liftingbuddy1]

Thanks Mike. Do you (or anyone else) have any suggestions of what may be better than hack squats as a squat replacement which doesn't require a barbell on my upper back? I know I had one but I can't remember it now that I need it!

I also asked my father (who is a Neurologist) what to do and he said I was doing the right thing - rest, mobilisation and NSAIDs - but he also said that it was the facet joint not the nerve (which is good). Apparently, I'll be better in a few days too!

It is not a very popular exercise, but I used to do Barbell Hack Squats and they were pretty tough. You may like them! :)

Glad to hear that it wasn't a nerve issue after all.

Mike

[PaC-mAn8]

Front Squats ?

Power Squat Machine (backwards) ?

[ben3133]

Zercher squats? Either with a barbell or in the smith machine.

No leg press?
Hm, isn't that very similar to a front squat though (in terms of hitting primarily the quads)?

It is not a very popular exercise, but I used to do Barbell Hack Squats and they were pretty tough. You may like them! :)

Glad to hear that it wasn't a nerve issue after all.

Mike
Hm maybe barbell hack squats is what I was thinking of. Probably too hard to learn good form at decent weight in only a few sessions though!

Front Squats ?

Power Squat Machine (backwards) ?
Front squats I'm doing workout B, and we dont have a power squat machine :(

edit: I remember what I was thikning of - you use the hack squat machine, but you face the machine instead of away from it.

[liftingbuddy1]

Hm maybe barbell hack squats is what I was thinking of. Probably too hard to learn good form at decent weight in only a few sessions though!

Based on my limited experience with the exercise, I can say that it tears up the quads better than the leg extension machine ever could (in a good way). Although I was never able to put up a whole lot of weight with them, I generally used them as a "finisher" of sorts at a medium-high rep range. The trick is to lean forward to counteract gravity from pulling you backwards as the bar is behind you. Parallel or even slightly above was what I mainly used as far as depth was concerned. If you give them a go, good luck! You'll discover a new kind of pain! :D

Mike

[ben3133]

Workout A
February 12

BB Hack Squats
5x60kg
5x80kg
5x100kg
5x110kg

HS Rows
5x60kg
5x75kg
5x90kg
5x105kg
5x120kg

Power Cleans
5x62.5kg
5x62.5kg
5x62.5kg

Cable crossovers

Rope pushdowns

Single legged donkey calf raises

Ab cable crunches

Comment:
* I liked BB hack squats. They felt different to anything I've ever done before - but based on what you said above Mike maybe I did them wrong? They did feel a bit like a trap-bar deadlift to me (or what I would assume one feels like). I could have gone heavier but I wimped out because it had scratched the back of my calves raw!
* I used straps for rows today. I didn't necessarily feel them more in my back, but I felt them less in my arms - so I'll take that as a successful change.
* Powercleans felt better today. Need to focus on getting my body lower once the bar is moving up, so I can catch it lower down as I can tell the height I'm able to get the bar up to is decreasing, and I'd say around 70kg I will not longer be able to catch it without lowering my body a bit.
* I went hard on the accessory exercises today. Also switched over to single legged donkey calf raises, which destroyed my calves!

[liftingbuddy1]

BB Hack Squats
5x60kg
5x80kg
5x100kg
5x110kg

* I liked BB hack squats. They felt different to anything I've ever done before - but based on what you said above Mike maybe I did them wrong? They did feel a bit like a trap-bar deadlift to me (or what I would assume one feels like). I could have gone heavier but I wimped out because it had scratched the back of my calves raw!

Wow, those are really strong Barbell Hacks! I don't know what a trap-bar deadlift is like either, but it sounds about right :D. Did you deload the weight on the ground on each rep? If so, then that is probably why my description of it seems different; it was based on never letting the bar touch the ground. Also, another aspect of it that I failed to mention was that I usually utilized a wide grip with straps to help get more depth at the bottom of the reps. Stabilization during the movement was just as challenging if not even more challenging than the weight used itself. Hope this helps and glad you like the Barbell Hacks! :)

Mike

[141455675]

^x2!! heavy BB back squats!

great to hear straps took the arms out, it's all in the back!:D

[Leprechauns1021]

Looks like hack squats worked out well for you! I've never tried them before myself, but if they really do work as well as Mike described, I might swap out my leg extension for them :D

Sounds like between hack squats and donkey calf raises your calves hated you for this workout! lol

[PaC-mAn8]

Trap Bar Deads feel a lot different than BB Hacks.

[ben3133]

Wow, those are really strong Barbell Hacks! I don't know what a trap-bar deadlift is like either, but it sounds about right :D. Did you deload the weight on the ground on each rep? If so, then that is probably why my description of it seems different; it was based on never letting the bar touch the ground. Also, another aspect of it that I failed to mention was that I usually utilized a wide grip with straps to help get more depth at the bottom of the reps. Stabilization during the movement was just as challenging if not even more challenging than the weight used itself. Hope this helps and glad you like the Barbell Hacks! :)

Mike
Yep I did deload - I was in a hurry when I checked out how to do them on google so I didn't realise I wasn't meant to go all the way down! I'll keep that in mind for next time.

^x2!! heavy BB back squats!

great to hear straps took the arms out, it's all in the back!:D
Thanks mate!

Looks like hack squats worked out well for you! I've never tried them before myself, but if they really do work as well as Mike described, I might swap out my leg extension for them :D

Sounds like between hack squats and donkey calf raises your calves hated you for this workout! lol
Yeh they felt very different - it actually didn't feel like my quads were burning (although I now see what I wasn't meant to be deloading) they were just very fatigued.

Trap Bar Deads feel a lot different than BB Hacks.
I think it was because I was deloading when not meant to. I'll see what it's like next time.

[ben3133]

Workout B
February 14

Front Squats
5x67.5kg
5x67.5kg
5x67.5kg

Deficit Deadlifts
5x85kg
5x102kg
5x120kg
5x137kg

Glass Lateral Raises

Comment:
Very low energy levels today. Everything was tough, and none of it should have been.

[141455675]

Wt was the low energy from? nutrition? sleep?

[ben3133]

This year at uni I've started working full time in the hospitals.. so I have to get used to the earlier wakeups and busier days! But probably nutrition too since it's hard to eat properly there.

[Leprechauns1021]

Its tough to adjust with a new schedule..but you should get used to it soon and make the appropriate changes to accommodate your new lifestyle. What are you doing at the hospital btw?

[/JV/]

That sounds like a tough schedule, Ben. Hopefully you still have some time for fun too.

[ben3133]

Its tough to adjust with a new schedule..but you should get used to it soon and make the appropriate changes to accommodate your new lifestyle. What are you doing at the hospital btw?

That sounds like a tough schedule, Ben. Hopefully you still have some time for fun too.
Hopefully! From what I hear, the hours get more and more to the point where I will be there 7am - 10pm... when that happens I'm going to have to work out a routine that will at least let me maintain doing 1 or 2 days a week :( Right now at the hospital I'm doing a psychiatry rotation within the emergency department.

[ben3133]

Workout C
February 16

Leg Press
5x80kg
5x120kg
5x140kg
5x160kg
5x160kg

HS Rows
5x60kg
5x75kg
5x90kg
5x105kg
3x123kg
8x90kg

Power cleans
5x65kg
5x65kg
5x65kg

Comment:
* I tried to do BB hack squats like you guys suggested (not deloading on the ground) but found that in order to get to parallel I had to deload! (long arms). So I changed to leg press instead.
* HS rows were easy.
* Power cleans were a bit tougher today. Still need to work on getting under the bar more.

[Leprechauns1021]

Cool exercise selection! How are you liking Power Cleans? I wanted to try to incorporate them somewhere in my routine...seems like form would be tricky to nail.

[liftingbuddy1]

Take a wide grip or a snatch grip keeping the bar literally against your ass, leaning forward. This will prevent you from falling backwards while getting ROM. :)

Mike

[141455675]

Damn, I know some people who are doing med aswell. Full-time basically and that's literally FULL time.

Nice rows!!!

[ben3133]

Cool exercise selection! How are you liking Power Cleans? I wanted to try to incorporate them somewhere in my routine...seems like form would be tricky to nail.
I'm really liking them. They give my traps and shoulders a good workout, and I'm sure I'll notice a benefit in explosiveness transferring over to power on other exercises. I don't think the form was very hard to get down - mines definitely not perfect, but it's definitely reasonable.

Take a wide grip or a snatch grip keeping the bar literally against your ass, leaning forward. This will prevent you from falling backwards while getting ROM. :)

Mike
I'll keep that in mind for the future Mike, thanks. What I found was that my knees were travelling too far forward - I can see how your suggestion would help though so if I can't do squats next session I'll try these again!

Damn, I know some people who are doing med aswell. Full-time basically and that's literally FULL time.

Nice rows!!!
Ya it's tough. I'll get used to the early wakeups (5.30am tomorrow :(:() but nothing I can do about the possible lack of time to go to the gym :(

[ben3133]

I've decided to make a few changes. Back squats with ramping 5x5 progression will be replaced by box squats with 3x5 "Rippetoe's" progression - this is to get my squat weight back up faster, and to get myself back into using good form. Rows will be changed to 3x5 "Rippetoe's" progression as I know I can progress faster.

[PaC-mAn8]

Ever thought of a 3x3 Ben?

[ben3133]

I think it would be great for strength gains - I did something similar to 3x3 at one point a while back (in this journal). But in terms of size gains I don't think it has enough volume. Come to think of it though... I will use ramping 5x3 to boost my squat back up since it worked really well last time - thanks for the idea!

[ben3133]

Workout A
February 19

Back Squats
3x80kg
1x90kg
3x100kg
3x105kg
3x107.5kg
3x110kg

HS Rows
3x120kg
3x120kg
3x120kg

Power cleans
5x67.5kg
5x67.5kg
5x67.5kg

Cable crossovers
--superset--
Rope pushdowns

One legged donkey calf raises

Comment:
* I will keep doing back squats in sets of 3 until I get back up to the weights I was using before. Sets of 3 also allows me to focus more on form to make sure I get that down again. Thanks Ahad!
* HS rows were fine.
* Power cleans were decent.
* One legged donkey calf raises smoked my calves as usual.

[/JV/]

New plan for back squats sounds good. Back to high bar? Is the neck pain gone?

Smoked calves. What rep range are we talking about on the donkey calf raises? Do you add weight for the single leg version?

[ben3133]

Yep back to high bar. Just don't want to take the chance again. And pain is all gone :)

I'm adding 30kg to a dip belt when doing the one legged donkey calf raises - the first 10 reps are easy, the next 5 are hard, the last 5 are excruiciating. So I aim for 20, 15, 15 but usually end up with 20, 15, 12ish. When I was doing them 2-legged I was adding 60kg and doing sets of 25. I'm going to see how my calves respond to the one legged version, so may switch back to two legged.

[/JV/]

You were doing really well with high bar, so I definitely support that choice. And to me, it makes your squats even more impressive.

Sounds like a killer calf routine. Seeing as I haven't done any calf work in months, I doubt I'd be able to walk for a few days after trying something like that. Do you stand on a platform or step or something?

[ben3133]

Haha yeh the first time getting back to calves is always the worst! I have the balls of my feet on a platform, yep.

[ben3133]

Workout B
February 21

Front Squats
5x70kg
5x70kg
5x70kg

Deficit deadlifts
5x85kg
5x103kg
5x123kg
3x140kg (grip failed)

Glass Lateral raises

Comment:
* I wouldn't call front squats "easy", but every rep was nice and smooth.
* 3x140kg has always been the point my grip gives out at doing deadlifts. I have no idea why... but I guess I have to go back to using straps for my final set.

[Leprechauns1021]

Nice exercise selection! How are the glass raises? They're from Charles Glass right, or am I mistaken? What made you decide to try them out?

[141455675]

When you use straps on a DL do you go with DOH grip?

Are the rest mixed?

[liftingbuddy1]

Ben, was the 140kg set done with a DOH grip? :)

Mike

[ben3133]

Nice exercise selection! How are the glass raises? They're from Charles Glass right, or am I mistaken? What made you decide to try them out?
Yep that's where I got them. I like them - I feel them specifically in my deltoids. I tried them out because when I was doing normal lateral raises I could feel them a lot in my traps because there is so much temptation to cheat - but I figure that I'm hitting my traps hard with other things so may as well hit the deltoids specifically with these!

When you use straps on a DL do you go with DOH grip?

Are the rest mixed?

Ben, was the 140kg set done with a DOH grip? :)

Mike
First two sets were DOH, 3rd set was half DOH half mixed, final set was mixed :( Actually I remember doing 5x140kg mixed before, but never better than that. I would have thought that all this time training would have given me the ability to surpass 140, especially now that I am doing power cleans as well :(

[liftingbuddy1]

First two sets were DOH, 3rd set was half DOH half mixed, final set was mixed :( Actually I remember doing 5x140kg mixed before, but never better than that. I would have thought that all this time training would have given me the ability to surpass 140, especially now that I am doing power cleans as well :(

Well, I think that is interesting. In the past when I was using the mixed grip, I never failed a single rep. I honestly never thought that was possible unless one did not have the physical strength to pull the weight itself.

Maybe you should do some static holds at the top of your reps. For example, do a set of Deadlifts where you are using a good amount of your max DOH-grip Deadlift and when you get to the final rep, hold it at the top for as long as you can. I do this regularly and it always has seemed to help. Also, you might want to try just doing a lower weight, high-rep DOH-grip Deadlift set where again, you hold the weight at the top for as long as possible on the final rep. Hope this helps! :)

Mike

[PaC-mAn8]

Ben,

I HIGHLY suggest you invest in some Chalk. I know you questioned me about it in my log - and I'm tellin' you - this **** works.

And I prefer sets of triples for the same reason. I prefer sets of singles over everything - but the program I am using is working, so I'm not going to fuk with anything.

[ben3133]

Well, I think that is interesting. In the past when I was using the mixed grip, I never failed a single rep. I honestly never thought that was possible unless one did not have the physical strength to pull the weight itself.

Maybe you should do some static holds at the top of your reps. For example, do a set of Deadlifts where you are using a good amount of your max DOH-grip Deadlift and when you get to the final rep, hold it at the top for as long as you can. I do this regularly and it always has seemed to help. Also, you might want to try just doing a lower weight, high-rep DOH-grip Deadlift set where again, you hold the weight at the top for as long as possible on the final rep. Hope this helps! :)

Mike
I think my grip is just very fatigued from the DOH sets. But still... maybe I just have a naturally weak grip :( I will try to remember to implement static holds Mike, thanks for the idea.

Ben,

I HIGHLY suggest you invest in some Chalk. I know you questioned me about it in my log - and I'm tellin' you - this **** works.

And I prefer sets of triples for the same reason. I prefer sets of singles over everything - but the program I am using is working, so I'm not going to fuk with anything.
OK, I've ordered some chalk. I'll have it for next time I deadlift!

[141455675]

Wanna know someone with a weak grip....I would probably say - my grandma's grip is 10x stronger than mine:(

[ben3133]

Workout A
February 23

Back squats
5x60kg
3x80kg
1x90kg
3x105kg
3x107.5kg
3x110kg
3x112.5kg

HS Rows
5x125kg
5x125kg
5x125kg

Power cleans
5x70kg
5x70kg
5x70kg

One legged donkey calf raises

Comment:
* I realised that I had been forgetting to push my knees out when I squat. I introduced that today, and felt much more in control. I don't think I was doing this properly before I went on holiday, because now I'm able to sit much further back than before.
* Rows were good, and done with very strict form.
* My technique on power cleans is getting better every session, even with increasing weight. I'm really starting to get the hang of when to explode upwards with the bar and how to synchronise that with my arm movements.

[141455675]

Niiice squatting Ben. 'Spreading the floor' helps for sure. I'll remember to emphasis this tomorrow.

I saw a guy power cleaning today with the worst form I've ever seen in my life. Wanted to say something, but he was being a nob in the gym.

[Leprechauns1021]

Those Power Cleans are going to boost your overall strength pretty nicely! Explosiveness FTW!

[/JV/]

That happens to me too. Sometimes I'll be having trouble with something, usually because I've forgotten some small but important point. Expecting those squats to go up nicely now. :)

[ben3133]

Niiice squatting Ben. 'Spreading the floor' helps for sure. I'll remember to emphasis this tomorrow.

I saw a guy power cleaning today with the worst form I've ever seen in my life. Wanted to say something, but he was being a nob in the gym.
I saw someone doing power cleans with shocking form just before I did them - I cringed every rep he did it was so bad!

Those Power Cleans are going to boost your overall strength pretty nicely! Explosiveness FTW!
Hopefully, thanks!

That happens to me too. Sometimes I'll be having trouble with something, usually because I've forgotten some small but important point. Expecting those squats to go up nicely now. :)
They better! :p

[ben3133]

Workout A
February 26

Back squats
5x60kg
3x80kg
1x100kg
3x107.5kg
3x110kg
1x112.5kg (fail)
3x112.5.kg
2x115kg (fail)

HS Rows
5x130kg
5x130kg
5x130kg

Power cleans
5x72.5kg
5x72.5kg
5x72.5kg

Comment:
Poor pre-WO nutrition. Didn't get a chance to eat much. Nice and tired too.
* I wasn't able to keep my knees out as much as last time unfortunately. Not sure why. Will repeat 115kg.
* HS rows were alright.
* Power cleans were a bit tougher, but that was probably just due to fatigue.

[141455675]

I hate crappy pre w/out nutriton. Doens't set-up for a good day in the gym. Happens sometimes:(

That power clean a PR?

[liftingbuddy1]

Sucks about not having the right foods/enough inside before a workout. You still got some really solid work in though and that will help you in the next workout! :)

Mike

[Leprechauns1021]

Lack of sleep and food=poor workout. Power cleans are looking nice though!

[ben3133]

I hate crappy pre w/out nutriton. Doens't set-up for a good day in the gym. Happens sometimes:(

That power clean a PR?
Yep bold = PR. I've never down power cleans before this time so every new workout has been PRs so far.

Sucks about not having the right foods/enough inside before a workout. You still got some really solid work in though and that will help you in the next workout! :)

Mike

Lack of sleep and food=poor workout. Power cleans are looking nice though!
Thanks guys. Annoying that I can't get good pre-WO nutrition anymore, I just don't have time :(

[liftingbuddy1]

Thanks guys. Annoying that I can't get good pre-WO nutrition anymore, I just don't have time :(

Ehh, the body gets used to it. I only eat a small bowl of oatmeal pre-workout....and it's the first meal of my day :p.

Mike

[PaC-mAn8]

Yep bold = PR. I've never down power cleans before this time so every new workout has been PRs so far.


Thanks guys. Annoying that I can't get good pre-WO nutrition anymore, I just don't have time :(

What is this nonsense?

Its not hard to get a shake in. Add some raw oats to it...and BAM.

[liftingbuddy1]

What is this nonsense?

Its not hard to get a shake in. Add some raw oats to it...and BAM.

True, but Ben has already stated that he is a med student, so getting calories in is difficult due to time-restraints. :(

Mike

[PaC-mAn8]

True, but Ben has already stated that he is a med student, so getting calories in is difficult due to time-restraints. :(

Mike

Mike - it LITERALLY takes 2 minutes to put whey in a cup, throw some raw oats in & fill it up with milk/water.

[liftingbuddy1]

Mike - it LITERALLY takes 2 minutes to put whey in a cup, throw some raw oats in & fill it up with milk/water.

Raw oats with whey? I hear people do this all the time....why? Does it taste good? I might need to give this a shot for the next time I am short on time. Ehh, I guess you are right in regards to it taking only 2 minutes....sorry, Ben, you have no excuse!! :p

Mike

[ben3133]

True, but Ben has already stated that he is a med student, so getting calories in is difficult due to time-restraints. :(

Mike
It sucks.. the other day I didn't even get a chance to have lunch!

Mike - it LITERALLY takes 2 minutes to put whey in a cup, throw some raw oats in & fill it up with milk/water.
True - my stomach empties slowly though (not bs, medical condition) so I'd still have to wait 60 mins before going to the gym after having the shake if I didn't want to throw up. 60 minutes might not sound like much, but for example:
Finish at the hospital ~5
Home ~6
Shake ~6
Gym ~7
Home from gym ~7.15
Dinner ~8.30
Start work ~9
Doesn't work. And that's assuming I finish at the hospital at 5. What I usually do is take a packet of crackers or similar (just ~80g carbs) and have it on my way home before gym - this is fine assuming I get a decent lunch, but when I only have 10 minutes to eat between the hours of 7am and 5pm it's pretty hard to ensure I eat something decent. The days I get ~30 minutes are fine though.

[ben3133]

Workout B
February 28

Front squats
5x72.5kg
5x72.5kg
5x72.5kg

Deficit Deadlifts
5x88kg
5x105kg
5x123kg
5x140kg

Behind the back cable lateral raises

Comment:
* Front squats were a bit tough as it is getting hard to keep the bar on my shoulders. Wrist flexibility is slowly improving, so hopefully I can hold out until I'm flexible enough!
* I used chalk for deadlifts today. Much better - every rep except the final 2 of 140kg were done DOH (and I could have done all 5 of 140kg DOH if I'd had a bigger break between sets).
* I wasn't getting the MMC anymore on glass lateral raises so I changed exercises. Fantastic MMC on these.

[141455675]

That's good weight for fronts mate!

Packet of crackers hey for ~80g carbs...Sakata's? If so, damn good idea:D need something like that for aftre lectures now.

Very nice DL'ing though! So chalk is a worthy investment?

[ben3133]

Yep Sakatas :p

Chalk is definitely a worthy investment. Assuming I don't get told off for using it.... I'm cleaning up after myself though.

I think I'm going to keep the front squat weight the same and concentrate on my form to get that up to scratch before I proceed.

[ben3133]

I think I am going to stop doing deficit deadlifts - my flexibility has always been poor and doing these I'm having a lot of trouble trying to stop my lower back from rounding.

[ben3133]

Thinking of trying out texas method?

[PaC-mAn8]

Thinking of trying out texas method?

How bout the 5-3-1? :o :D

[ben3133]

I thought it was the same thing?? http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/

If not please link me - your journal was where I got the idea!

Edit: I just read the bb.com thread on Wendler's 5/3/1 and it sounds like you don't set weekly PRs? That sucks!
Edit2: After some more reading, I think I may do Wendler's 5/3/1 Boring But Big.

[PaC-mAn8]

Ben, I'll pm you with all info regarding the 5-3-1 after I get back from school.

And its a bit more complicated than just saying "you don't set weekly PR's".

[ben3133]

Cool thanks.

And its a bit more complicated than just saying "you don't set weekly PR's".
I realise that you don't have to be setting PRs to be upping your potential 1RM... but I like setting PRs :p

[Leprechauns1021]

Nice to see the chalk helped! So you're changing up programs?

[ben3133]

I think so. Just waiting for Ahad to pm me! But in the meantime I'm refining the way I'm going to do it (and will post my plan after I get the pm).

[ben3133]

My Plan - Modified 5-3-1 Boring But Big
Jim Wendler's 5/3/1

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5-->
Wave 2. Warmup, 80%x3, 85%x3, 90%x3-->
Wave 3. Warmup, 75%x5, 85%x3, 95%x1-->
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Then add 10lbs to "100%" and repeat

Day 1 - Deadlift
Deadlift "wave"
5x8x50%

Day 3 - Other
3x5 Power cleans
3x5 HS Rows
Cable crossovers
Rope pushdowns
Donkey calf raises

Day 5 - Squat
Squat "wave"
5x10x50%

----

Thoughts? Not sure if I should deload every time.

[PaC-mAn8]

Deload every week.

I would also suggest you set up the program like this....

4 workouts per week.......Squat/Bench/DL/MP (or Incline Bench).

This way - each mesocycle is one month long.

Test your 1rm out every 2-3 cycles.

I don't understand the "other" (the use for it).

[ben3133]

Not doing 4 workout per week as I can't bench/MP, so that eliminates 2. In place of one of them is my "other" workout, where I can target:
1) the muscles that aren't getting hit because I'm not doing bench/MP
2) other things I think need more focus

[liftingbuddy1]

Not doing 4 workout per week as I can't bench/MP, so that eliminates 2. In place of one of them is my "other" workout, where I can target:
1) the muscles that aren't getting hit because I'm not doing bench/MP
2) other things I think need more focus

Did I miss something? What happened, Ben? Refresh my horrible memory :o.

Mike

[ben3133]

Bad sternoclavicular joint :)

[liftingbuddy1]

Bad sternoclavicular joint :)

Aggrevated recently?!? :(

Mike

[ben3133]

Nah - the problem is that if I do things like bench/MP which aggravate it, it takes a while to stop being sore. That isn't so much my concern as is the fact that if you mess up the sternoclavicular joint there isn't much that can be done from a repair point of view - no physiotherapy, no effective surgery. So I can't let it get to that stage! This is why I do cable crossovers and rope pushdowns in place of bench press, and when I'm doing power cleans and lateral raises in place of MP.

[PaC-mAn8]

I see.......

Ok then - you are good to go.

[ben3133]

Quick session today to work out my starting 1RM.

For deadlift I pulled 160kg raw (thanks to chalk I didn't really notice my grip) - it came up smoothly, but when I tried 405lbs I couldn't get the bar off the ground while keeping my lower back flat. So I will use 160kg as 1RM first off.

For squats I did 120kg with very good form as far as I could tell, so I will use that for my 1RM.

[ben3133]

Mesocycle 1 - Microcycle 1 - Deadlift
March 12

Deadlifts
5x108kg
5x115kg
10x122kg (target minimum: 5 reps)
8x72kg
8x72kg
8x72kg
8x72kg
8x72kg

Comment:
I've never done this much volume on deadlifts before. Completely different! I probably had another couple of reps in me on the 3rd set - my form was starting to deteriorate a bit, but the main reason I stopped was that I wasn't sure if I was supposed to be going to failure on this set or stopping just short of failure... Ahad?

[141455675]

:eek: huge volume for deads ben!!!

Gotta get a sweat outta that.

When you say the target minimum was 5 reps, was that your target? If so - you smashed it!

[liftingbuddy1]

That is some crazy volume, Ben! The most volume I ever did was 260x6x6 and I really, really felt like crawling under a rock to sleep and then die LOL. It really slaughters the core good. Keep it up! :)

Mike

[/JV/]

That's a lot of work going that heavy. Is that day entirely deadlifts? (Plenty of work. Just not much variety.)

[Leprechauns1021]

Geez...that looks intense to do that many deadlifts! I would kinda be scared..one slip up on form could be pretty bad :eek:

[PaC-mAn8]

Just shy of failure.

[ben3133]

That is some crazy volume, Ben! The most volume I ever did was 260x6x6 and I really, really felt like crawling under a rock to sleep and then die LOL. It really slaughters the core good. Keep it up! :)

Mike

:eek: huge volume for deads ben!!!

Gotta get a sweat outta that.

When you say the target minimum was 5 reps, was that your target? If so - you smashed it!
Although the high volume was difficult, most of it was psychological (72kg is light) so I was able to get through it no problem. When it gets heavier I'll just rest a bit more - my rest periods were 60-90secs.

The program dictates that on the final set of the day you do 5xwhatever, but then keep going as far as you can. Like I said I could have done more than 10 reps but wasn't sure exactly how far I should be going, and didn't want to risk injury to get more reps.

That's a lot of work going that heavy. Is that day entirely deadlifts? (Plenty of work. Just not much variety.)
Yep entirely deadlifts. And squat day is entirely squats. There were a couple of versions I found in terms of assistance work. One was just doing 1 other exercise (for example on squat day, you do leg curls too) - I think that was "strength" focused. Another was doing a whole bunch of other stuff (eg. on squat day doing hack squats, leg curls etc), which was "hypertrophy" focused assistance work. The one I am doing is called "boring but big" which is self explanatory. It does feel like variety to me though as I've never gone this high on volume!

Geez...that looks intense to do that many deadlifts! I would kinda be scared..one slip up on form could be pretty bad :eek:
The good thing is that the heavy work is done at the start when I'm not tired. Those 5x8 were all very light for me so I doubt I would have injured myself even if I lifted with shocking form. Later on I will make sure I'm more careful, but for now at least I didn't have any problems maintaining good form.

Just shy of failure.
Ok cool thanks.

[liftingbuddy1]

How is your body feeling today after all that work, Ben? :)

Mike

[ben3133]

Tight lower back, but other than that I'm fine!

[ben3133]

Mesocycle 1 - Microcycle 1 - Other
March 14

Power Cleans
5x75kg
5x75kg
5x75kg

HS Rows
5x135kg
5x130kg
5x130kg

Cable crossovers
--alternating with--
Rope pushdowns

Donkey calf raises

Comment:
Energy levels were low. I think I need to eat more - not being able to eat frequently has gotten me out of the habit of eating lots!
* Power cleans were ok - my form wasn't perfect but I hadn't done these in about a fortnight.
* HS rows didn't feel strong today. I was only able to do about 90% of the ROM so I dropped the weight after the first set but still struggled. Not sure what happened.

[ben3133]

Mesocycle 1 - Microcycle 1 - Squat
March 16

Back Squats
5x81kg
5x86kg
12x92kg (target minimum: 5 reps)
10x54kg
10x54kg
10x54kg
10x54kg
10x54kg

Comment:
These were pretty good. I was very happy with my form on the 92kg set (I really focused on pushing my feet outwards and sitting back, then squeezing on the way up). I had to stop the 92kg set after 12 reps because my neck was getting very tight (my neck acts up from time to time and all the deadlifting/powercleaning doesn't help!), but at that stage my legs weren't feeling tired at all and I'm sure I could have gotten 20 breathing reps (I've done 20x90kg before). I could tell on the sets of 10 that I was really pushing my feet outwards, because the last couple of reps of each set my tensor fasciae latae started to cramp (muscle on the outside of the thigh).

[141455675]

:( How did I miss the previous workout.

anyway, weird about the rows - normally you're pretty good on them. But we can blame that session on lack of eating:p I know that when I don't eat to what I 'should' be, my workouts suffer. You think that it wouldn't make that much of a difference (well I used to). Your schedule is pretty insane though right?

Great to hear that your legs weren't fatigued from the weights today though. That is a good sign. Not too good about the neck though. Smashed the target reps. Are these first weeks supposed to be so sub-max. i.e you've hit 20 reps at that weight before and the minimum reps to hit were 5?

[/JV/]

What position is your neck in for squats, deadlifts, cleans?

[liftingbuddy1]

Great to hear that your legs weren't fatigued from the weights today though. That is a good sign. Not too good about the neck though. Smashed the target reps. Are these first weeks supposed to be so sub-max. i.e you've hit 20 reps at that weight before and the minimum reps to hit were 5?

I agree with Ryan, Ben. :)

Cramps are the worst. I used to have them regularly several years ago before I started training. I would get it in my toes, quads, hamstrings and glutes and once had them all at the same time on BOTH LEGS. I couldn't breathe; it was bad! So I empathize with you.

Mike

[ben3133]

:( How did I miss the previous workout.

anyway, weird about the rows - normally you're pretty good on them. But we can blame that session on lack of eating:p I know that when I don't eat to what I 'should' be, my workouts suffer. You think that it wouldn't make that much of a difference (well I used to). Your schedule is pretty insane though right?

Great to hear that your legs weren't fatigued from the weights today though. That is a good sign. Not too good about the neck though. Smashed the target reps. Are these first weeks supposed to be so sub-max. i.e you've hit 20 reps at that weight before and the minimum reps to hit were 5?
I'm happy to blame the weak rows on lack of eating :p The set of 92kg was 85% of 90% of my 1RM, so not too heavy, which is good as it is allowing me to make sure my form stays strong as volume increases. The 20 reps I hit before were breathing squats (ie. bar stays on your back until you get 20 reps, doesn't matter how long it takes) but I'm not sure if this is what I'm meant to be doing here - Ahad?

What position is your neck in for squats, deadlifts, cleans?
For deadlifts and cleans my neck is in a neutral position. For squats, it's in a high bar position. I think the tightness I was getting was most likely fatigue from being held tight for so long and related to the weight of the bar pushing down on them (as I didn't get it in the lighter sets). That's what I'm hoping at least! This specifically has never been a problem before.

I agree with Ryan, Ben. :)

Cramps are the worst. I used to have them regularly several years ago before I started training. I would get it in my toes, quads, hamstrings and glutes and once had them all at the same time on BOTH LEGS. I couldn't breathe; it was bad! So I empathize with you.

Mike
Both legs? Ouch! My feet still like to cramp up after some sets of deadlifts, it's horrible, just when I think I've stretched it out and avoided it, it comes on so suddenly!

[PaC-mAn8]

What exactly are you asking here Ben?

[ben3133]

The 20 reps I hit before were breathing squats (ie. bar stays on your back until you get 20 reps, doesn't matter how long it takes) but I'm not sure if this is what I'm meant to be doing here - Ahad?
Do I try to get absolutely as many reps as I can, or just as many as I can while still doing "normal" reps?

[PaC-mAn8]

Just do normal reps. Don't go to failure either.

[ben3133]

Found a great quote...

No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it's "for reps" or for "form work" so they don't hurt their back. These terms are code for "pussy". - Jim Wendler

[ben3133]

Mesocycle 1 - Microcycle 2 - Deadlift
March 19

Deadlifts
5x115kg
5x122kg
12x130kg (target minimum: 3 reps)
8x74kg
8x74kg
8x74kg
8x74kg
8x74kg

Comment:
The first two sets I was only meant to do 3 reps, but I'm so used to doing 5 I did it without thinking. The third set was done touch-and-go with no pauses so I'm happy with that.

[ben3133]

I was thinking about it today... and maybe I should make the second day of each microcycle (my current "other" day) into a day where I do 5/3/1 with Chinups? I miss doing chinups... but then again, if I do that I won't have any horizontal rowing movements, so I thought I could do the HS row as an accessory movement. Someone tell me if I'm being stupid and should just keep doing what I'm doing.

[141455675]

:( I'm a pussy apparently....

Lol, no offence to the bloke who created that quote but I know a tonne of people who aren't 'pussies' and don't DL. e.g. the martial arts class who train when I'm at the gym:p

That being said, you are not a pussy - VERY nice DL'ing at 130kg, for those reps.

I feel so stupid, I'm very 'Ben" inspired too for my chins:D I'd love to seee you doing them again!

[PaC-mAn8]

Jim has told me that everytime you "press" anything - you should do just as much "pulling".

He's went as far as to tell me to use Chin Ups after EVERY pressing movement. I'm sure you can fit them in somewhere. And Chins > HS Rows.

[ben3133]

:( I'm a pussy apparently....

Lol, no offence to the bloke who created that quote but I know a tonne of people who aren't 'pussies' and don't DL. e.g. the martial arts class who train when I'm at the gym:p

That being said, you are not a pussy - VERY nice DL'ing at 130kg, for those reps.

I feel so stupid, I'm very 'Ben" inspired too for my chins:D I'd love to seee you doing them again!
Haha I don't agree 100% with the quote, but I definitely like it! :p I think he means if you choose to deadlift and do it like he quotes, then you are a pussy.

Jim has told me that everytime you "press" anything - you should do just as much "pulling".

He's went as far as to tell me to use Chin Ups after EVERY pressing movement. I'm sure you can fit them in somewhere. And Chins > HS Rows.
I agree with the whole 1press-->1pull thing. But with me... I'm not doing much pressing because I can't. Does Jim mention anything about horizontal vs vertical pulling movements? I'd always thought you should try to get in 1 of each.

[/JV/]

I'd like to see you doing chins again. Gives me more of a chance to use the :eek: smiley.

Why touch-and-go on these deadlifts? I thought setting down the weight was generally preferred.

[ben3133]

I did touch-and-go because I find that I can fully deload for the first couple of reps, but after that my "deload" becomes a "deload and rest", with the rest becoming progressively longer. I think what I will try and do in future (assuming I can override the "automatic" repping I was doing today!) is deload until I hit the minimum number of reps, and then touch-and-go for the rest because otherwise by the time I'm up to rep 8 I'll be resting for a good 15 seconds between reps which doesn't really count. Thanks for bringing my attention to this.

So the concensus (sp?) is that I should switch back to chins? Anyone have any comments about making sure to include both horizontal and vertical pulling movements?

[PaC-mAn8]

Yes - switch to chins. You are very good at them.

And don't overthink the vertical/horizontal thing. You'll be fine.

[ben3133]

Mesocycle 1 - Microcycle 2 - Upper
March 19

Chinups
5xBW+34kg
5xBW+36kg
5xBW+39kg (target minimum: 5 reps)

Cable crossovers
4 sets

1 arm assisted dips
3 sets

Behind the back cable lateral raises
3 sets

Comment:
I set my 1RM on chinups to 50kg since it's been 3 months since I last did chinups (where I did 3x1x61kg). These were hard :( Hopefully they'll improve quickly as I get back into them.
I decided to up the volume on the other exercises and I liked it better. I'm trying out 1 arm assisted dips because my elbows were getting sore with the rope pushdowns. They worked pretty well today.

[theACEofSPADES]

How do you do 1 arm dips?

[ben3133]

Using something like this:
http://workoutworld.com.au/components/com_virtuemart/shop_image/product/75df6fb08a971b581efd25426a0ab2bf.jpg

[141455675]

WE have one of them:) Never used it though...one arm dips sound pretty challenging mate.

AEWSOME chins mate. I'll be there hopefully soon:o

You should be back into your prime state with them in no time though.

[keels141]

Hey mate nice journal you've got going on here. Looks like you've got it all planned out with micro/mesocycles etc. and holy sh** at those chinups! In late but subbed

[ben3133]

WE have one of them:) Never used it though...one arm dips sound pretty challenging mate.

AEWSOME chins mate. I'll be there hopefully soon:o

You should be back into your prime state with them in no time though.
It's a pain to have to keep changing up my triceps exercises... but hopefully since regular dips are fantastic for triceps, one armed dips will be too!

Hey mate nice journal you've got going on here. Looks like you've got it all planned out with micro/mesocycles etc. and holy sh** at those chinups! In late but subbed
Thanks for the sub mate - and good to have another Aussie!

Those chins were weak (relative to when I'm 'in form') :( Previous best: http://forum.bodybuilding.com/showpost.php?p=268063061&postcount=686

[PaC-mAn8]

I've made Dips my main accessory lift on Upper Body days. Jim can't say enough about them - so I thought I'd make them a priority.

One armed dips sound hard as hell.

[/JV/]

Good to see chins are back. Really strong. You'll get up to your max weight on them again soon.

I would have expected one-arm dips to be harder on the elbows than regular dips. What made you decide to do one-arm?

[Leprechauns1021]

If I were you I'd throw in chins to my routine just so I could show em off :p

This is a very interesting routine that you've been on the last week or so...what was your reasoning for going on this plan? What are your goals and what are you trying to accomplish?

[ben3133]

I've made Dips my main accessory lift on Upper Body days. Jim can't say enough about them - so I thought I'd make them a priority.

One armed dips sound hard as hell.
Yeh I love dips so I've hated not being able to do them. IMO, if you do dips you need no other triceps work. I'm easing into the one armed dips as I don't want to hurt my elbow, but I was getting a great stretch and my triceps were nice and fatigued by the end!

Good to see chins are back. Really strong. You'll get up to your max weight on them again soon.

I would have expected one-arm dips to be harder on the elbows than regular dips. What made you decide to do one-arm?
I decided to do 1-arm dips because the rope pushdowns were hurting my elbows - what seems to happen is I'll be able to do something for a while, they it gets sore and I have to change exercise. I'm not sure why doing them with one arm only doesn't hurt my elbow (yet) - maybe it's just the lighter weight?

If I were you I'd throw in chins to my routine just so I could show em off :p

This is a very interesting routine that you've been on the last week or so...what was your reasoning for going on this plan? What are your goals and what are you trying to accomplish?
I changed to 5/3/1 because 5x5 was no longer working for me. I kept plateauing when I shouldn't have been and I was getting a bit sick of it. My goal with this is primarily strength, but I don't want to neglect hypertrophy, which is why I've chosen the version of assistance exercises which promote hypertrophy (the 5 sets at the end) to use with the strength part of the program (the first 3 sets).

[ben3133]

Mesocycle 1 - Microcycle 2 - Squat
March 23

Back Squats
3x86kg
3x92kg
8x98kg (target minimum: 3 reps)
5x54kg
5x54kg
5x54kg
5x54kg
5x54kg

Comment:
I think I did this too close to lunch - I was very close to throwing up! A pretty good workout though, my quads especially are smoked.

[141455675]

Gotta leave some time for digestion hey!;)

target of 3 and you go ahead and smash 8....is this part of periodisation? because you may have underestimated yourself if it isn't?

[liftingbuddy1]

Nice work, Ben! No accessory work, or was your lunch telling you to quit :p?

Mike

[PaC-mAn8]

No accessory work Ben?

[ben3133]

Gotta leave some time for digestion hey!;)

target of 3 and you go ahead and smash 8....is this part of periodisation? because you may have underestimated yourself if it isn't?
The first mesocycle, the 1RM it bases things on is 90% of your actual 1RM. Then this week the weights were 80, 85 and 90% of that. So it will get heavier!

Nice work, Ben! No accessory work, or was your lunch telling you to quit :p?

Mike

No accessory work Ben?
The 5x10 at the end is the accessory work. Got it from both the BB.com thread and the ironaddicts thread. It's the "boring but big" part.

[Leprechauns1021]

Seems like this routine is going to get intense towards the end!

[PaC-mAn8]

Look again.

After the 5x10, there is one accessory lift.

[ben3133]

Seems like this routine is going to get intense towards the end!
Tell me about it!

Look again.

After the 5x10, there is one accessory lift.
Gah. Crap. I'm almost dead after the 5x10, and then I'm expected to do ANOTHER 5x10 of something else! Ok I'll add it in :(

Also - I need someone to convince me that I should be doing regular foam roller work and stretching (if I should be). Right now I do it if I'm very sore or tight, but I have a feeling I should try to do it more regularly? I just don't have the time which is why I'm putting it off.

[ben3133]

Cardio
March 24

Long run, lots of hills: ~30min

Comment: Same route as usual. I wasn't planning on going for a run since my legs were very tight after yesterday, but my friend called me up and didn't let me say no, which is also good I guess because I was just being lazy in saying no. Haven't gone for a run in a while so this was tough. I made it through without stopping though.

[keels141]

nice work on the run mate, running up hills always kills my calves. Is it still hot over in Perth?

[/JV/]

Also - I need someone to convince me that I should be doing regular foam roller work and stretching (if I should be). Right now I do it if I'm very sore or tight, but I have a feeling I should try to do it more regularly? I just don't have the time which is why I'm putting it off.

Well the article you posted in my journal seems to be spot on for me. I've been foam rolling my thighs and glutes the last two nights before bed, pretty long and hard sessions. Already my knee is not as stiff, less swelling, feels better in general. I will keep up daily foam rolling for a while longer at least until the knee is back to normal. But if I can prevent things like this with some regular sessions, I will.

[141455675]

^^ that:)

[ben3133]

nice work on the run mate, running up hills always kills my calves. Is it still hot over in Perth?
We're staying around 30deg, so it's not too bad. Running up hills used to be guaranteed to make my calves cramp, but strangely it hasn't been happening lately, which I'm obviously happy about!

Well the article you posted in my journal seems to be spot on for me. I've been foam rolling my thighs and glutes the last two nights before bed, pretty long and hard sessions. Already my knee is not as stiff, less swelling, feels better in general. I will keep up daily foam rolling for a while longer at least until the knee is back to normal. But if I can prevent things like this with some regular sessions, I will.

^^ that:)
I'm all for it in terms of rehab... Prehab doesn't seem to be enough to convince me though :( Glad it's helping you though!

[theACEofSPADES]

ever do hit?

[ben3133]

You mean HIIT? Yep I really liked it. But it's too hard in terms of recovery to do HIIT and heavy weights on alternating days.

[Leprechauns1021]

Whenever my legs feel tight and I go for a light run, my legs usually start to feel a lot better quicker. Does Low intensity cardio help you at all with recovery?

[ben3133]

I'm not sure really. I don't think so - but that's probably because I don't run enough so when I do, it's hard to keep it low intensity! :p

[ben3133]

Mesocycle 1 - Microcycle 3 - Deadlift
March 27

Deadlifts
5x108kg
3x123kg
10x138kg (target minimum: 1 rep)
8x72kg
8x72kg
8x72kg
8x72kg
8x72kg

Hanging leg raises
3 sets

Comment:
I made sure to deload every rep of deadlifts on the first three sets. Thanks for picking me up on it JV. The 5x8 at the end is starting to get a bit easier which is good. I added in the hanging leg raises I was meant to be doing as assistance work - the program says to do 5 sets, but since I don't even remember doing these I was ready to cramp after 3 sets of 12/10/8. I will work up to 5 sets. These felt like they were hitting my abs hard, which is good.

[PaC-mAn8]

HOLY ****! 10 reps on the 1 rep set? NICE!

Ben, when you finish this cycle......add 10 lbs to your lower body lifts as your max.

[ben3133]

Don't forget this was my first cycle so "1RM" was 90% of my "1RM" (the second one in brackets because it was lower than my actual 1RMs since I chose them when I came back after not doing them for a while). I think what I will do is put deadlifts from 144kg (90%) to 160kg (100%) as they are still very easy, up squats by 10lbs, and chins by 5lbs.

[PaC-mAn8]

Idk about moving up 30+ lbs on the deads.

[ben3133]

When I was testing my starting weights I tried out 160kg and I could have done a couple of them, so I think as a 1RM it would be fine. Otherwise I'm never going to get to the stage of setting PRs! Especially if we consider my 3RM PR is 405lbs.

[PaC-mAn8]

God, this kg/lb talk is confusing me.

What is your CURRENT 1rm for Deads in LBS?

405 for 3 reps......so that should put you at around 415-420 max? correct?

What was the weight you picked to START your FIRST cycle of 531 with?

[ben3133]

God, this kg/lb talk is confusing me.
Haha sorry. 405lbs = 183kg

What is your CURRENT 1rm for Deads in LBS?
I didn't find a "true" 1RM when I started, but it was higher than 160kg and lower than 183kg.

405 for 3 reps......so that should put you at around 415-420 max? correct?
3x405 was before I went on holiday. I probably could have done 415-420 for 1RM then.

What was the weight you picked to START your FIRST cycle of 531 with?
This is my first cycle. The 1RM I chose was 160kg, and the program says to start with 90% of that, so 144kg.

[ben3133]

Mesocycle 1 - Microcycle 3 - Chinups
March 28

Chinups
5xBW+34kg
3xBW+38kg
3.75xBW+43kg (target minimum: 1 rep)

One arm assisted dips
3 sets

Cable crossovers
3 sets

Behind the back cable lateral raises
3 sets

Comment:
Chinup strength is heading in the right direction so I'm happy about that. The accessory exercises felt good - I'm getting a great MMC on the laterals especially.

[PaC-mAn8]

HONESTLY, I would say take it upto 160 kg for your next cycle AT THE MOST.

It will be better in the long run Ben - trust me. You won't burn out quickly & have to reset.

[ben3133]

I was only going to take it to 160 :p

[PaC-mAn8]

I was only going to take it to 160 :p

Thats what I said fool.

[Leprechauns1021]

Workouts are looking excellent..steadily progressing! How are you doing one arm assisted dips though??

[ben3133]

Thats what I said fool.
How about I take it to 153 then? Half way between 144 and 160.

Workouts are looking excellent..steadily progressing! How are you doing one arm assisted dips though??

Using something like this:
http://workoutworld.com.au/components/com_virtuemart/shop_image/product/75df6fb08a971b581efd25426a0ab2bf.jpg

[141455675]

wow!!! You chins strength is coming back fast! What's the 3rep PR on that Ben?

Awesome job though mate.

[PaC-mAn8]

153 sounds good ben

[Leprechauns1021]

Workouts are looking excellent..steadily progressing! How are you doing one arm assisted dips though??

Rofl...if I would have just looked on the previous page...:rolleyes:

[ben3133]

wow!!! You chins strength is coming back fast! What's the 3rep PR on that Ben?

Awesome job though mate.
I've never gone for a 3RM I don't think. Although when I did the 1RM of 61kg, I had to do it 3 times :p

153 sounds good ben
Cool.

Rofl...if I would have just looked on the previous page...:rolleyes:
:p

[ben3133]

Mesocycle 1 - Microcycle 3 - Squat
March 30

Back Squats
5x81kg
3x92kg
5x103kg (target minimum: 1 rep)
10x54kg
10x54kg
10x54kg
10x54kg
10x54kg

Leg curls
4 sets

Comment:
I had 2, possibly 3 more reps left in me on the heavy set of squats, but I got distracted while descending on the 6th rep and dumped the weight. Can't wait til squats get strong again. Leg curls surprisingly felt good - every other time I've done them I cramp up within a few reps, so I kept the weight nice and light and got a good MMC.

[theACEofSPADES]

strong volume

[Leprechauns1021]

Lots of squatting there! Is conditioning a factor in how many reps you were able to put up on those squats? Seems like I'd be breathing pretty heavy at the end of all those sets.

[BenT]

Nice bit of volume on 'em squats. Good stuff.

[ben3133]

strong volume

Nice bit of volume on 'em squats. Good stuff.
Thanks guys.

Lots of squatting there! Is conditioning a factor in how many reps you were able to put up on those squats? Seems like I'd be breathing pretty heavy at the end of all those sets.
Conditioning is a factor for those last 5 sets definitely - and I can feel it improving which is good. Well rather my cardiovascular conditioning is improving, parts of my legs still can't keep up!

[141455675]

I'm with the consensus of STRONG volume at the end:p

50 reps!

[ben3133]

Mesocycle 1 - Microcycle 4 - Deadlift (Deload)
April 2

Deadlifts
5x86kg
5x94kg
5x101kg

Hanging leg raises
3 sets

Comment:
Deadlifts were easy. My back started to cramp up doing the hanging leg raises so I cut them short - probably means it needs some recovery after the higher-than-usual deadlift/squat volume.

[theACEofSPADES]

Why only 3 sets :confused:

[ben3133]

Deload week.

[141455675]

Deload week.

already?

[ben3133]

Yep. 3 cycles of 5/3/1, then deload, then start again heavier. (It's what the program says to do)

[Leprechauns1021]

It seems after lifting in the 5/3/1 scheme, without multiple deloads, it would be wayyy to taxing on your body to keep up. So these deloads will be well needed I assume :D

[PaC-mAn8]

It seems after lifting in the 5/3/1 scheme, without multiple deloads, it would be wayyy to taxing on your body to keep up. So these deloads will be well needed I assume :D

Most of the time they are - sometimes you feel fine.

[ben3133]

Mesocycle 2 - Microcycle 1 - Deadlift
April 9

Deadlifts
5x115kg
5x122kg
10x130kg (target minimum: 5 reps)
8x77kg
8x77kg
8x77kg
8x77kg
8x77kg

Hanging knee raises
3 sets

Comment:
Low energy levels and poor nutrition going into this workout. Deadlifts were OK - definitely harder than they should have been. After the 10rep set I started feeling nauseous, and became more and more naseous after each of the following sets so I'm glad I was at least able to finish all the prescribed sets.

[141455675]

Ahh at least your still got in there and did work mate. Crappy nutrition is such a influence hey.

Still, 10 reps at a minimum of 5 is still great!

[Leprechauns1021]

I read an article about the 5/3/1 method a few days ago..and its still intriguing me. I'm thinking of this or going back to Rippetoes if I wanna do a strength routine soon...but I'm waiting to see your thoughts on it and how effective it was for you :p

[/JV/]

How much time do you give yourself to rest with these 8 and 10 rep sets of deadlifts? Still under 2 minutes?

[ben3133]

Ahh at least your still got in there and did work mate. Crappy nutrition is such a influence hey.

Still, 10 reps at a minimum of 5 is still great!
Yeh it made a big difference today - I woke up early so I could get to the gym before uni (wasn't going to have a chance afterwards) and I didn't even get a proper breakfast :(

I read an article about the 5/3/1 method a few days ago..and its still intriguing me. I'm thinking of this or going back to Rippetoes if I wanna do a strength routine soon...but I'm waiting to see your thoughts on it and how effective it was for you :p
I'm really liking it - it's very different to any other routines I've done. I've only done one cycle so haven't tested my maxes (not that I'd expect them to change because I've only done the introductory cycle), but I can tell this is going to work well. For you I think 5/3/1 would be better than Rippetoe's because you are definitely past linear progression on the big lifts.

How much time do you give yourself to rest with these 8 and 10 rep sets of deadlifts? Still under 2 minutes?
I think between the heaviest set and the start of the 5x8 I rested 3-4 mins. Between the 5x8 (and 5x10 on squat days) sets I usually rest about 1m30s, but today because I was struggling not to vomit I took longer breaks.

[Leprechauns1021]

I'm really liking it - it's very different to any other routines I've done. I've only done one cycle so haven't tested my maxes (not that I'd expect them to change because I've only done the introductory cycle), but I can tell this is going to work well. For you I think 5/3/1 would be better than Rippetoe's because you are definitely past linear progression on the big lifts.


Ahh..thanks for the info. I think I'll be trying this out in the future then.

[ben3133]

Mesocycle 2 - Microcycle 1 - Chinups
April 9

Chinups
5xBW+35kg
5xBW+38kg
6xBW+40kg (target minimum: 5 reps)

One arm assisted dips
4 sets

Cable crossovers
4 sets

Behind the back cable lateral raises
4 sets

Comment:
I realised after doing chinups today that I'd entered the wrong 1RM into the spreadsheet calculator - I'd entered in the 'x' of BW+x, instead of entering in BW+x. Makes a bit of a difference, so I've changed it now. I did one more set of each of the assistance exercises and got a great burn.

[Leprechauns1021]

So you're adding Chins into the assistance day? Trying to progress on Chins just like the other lifts?

[ben3133]

Yep exactly.

[Leprechauns1021]

Thats awesome..they're already hugee...so if they blow up on this program they should be freaky

[141455675]

:eek: WOA!

40kg x6 is awesome Ben!!!

What has the calc put your max to be at? or get to? whichever it does.

[ben3133]

Thats awesome..they're already hugee...so if they blow up on this program they should be freaky
Haha that's the idea :D

:eek: WOA!

40kg x6 is awesome Ben!!!

What has the calc put your max to be at? or get to? whichever it does.
Well, the 1RM I told the spreadsheet is BW+47.5kg. But that is only because I haven't done chinups for a while. My "1RM" is 3x1xBW+61kg.

[HudsonHicks]

Wow, strong chinups ben!

I've been interested in 5/3/1 for a long time, thinking of using it.

[ben3133]

Thanks mate. 5/3/1 is very different to anything I've done before. Very simple, yet it seems very effective (bearing in mind I haven't tested out 1RMs). Posted a few comments in your journal too.

[HudsonHicks]

Thanks mate. 5/3/1 is very different to anything I've done before. Very simple, yet it seems very effective (bearing in mind I haven't tested out 1RMs). Posted a few comments in your journal too.
I decided to track down an e-book of 5/3/1 and get properly acquainted with it, seems an interested way to train. I've always liked having the major compound as the focus of my workout and a choice of assistance work.

I'll be using 5/3/1 for my next strength phase in a few weeks time.

[ben3133]

Mesocycle 2 - Microcycle 1 - Squats
April 13

Squats
5x85kg
5x90kg
10x96kg (target minimum: 5 reps)
10x56kg
10x56kg
10x56kg
8x56kg (cramped)
10x56kg

Lying leg curls
5 sets

Standing ab cable crunches
3 sets

Standing ab cable crunches w/ twist
2 sets

Comment:
The first few reps of the heavy set of squats came up super fast. Somehow I managed to psych myself up really well haha. I need to remember to stretch between sets when I'm doing the 5x10 squats at the end, because something always seems to cramp. I've added ab assistance work to the squat day (it was previously only on the deadlift day) with a focus on core strength (not 6pack).

[141455675]

Haha nice - not 6 pack. The core strength should def help w/squts and deads mate. All round pretty much.

That's why I do it. To achieve a stronger core - not for the 6pack. 6 pack tbh comes from lower bf%...although core work can make them stand out a bit.

Very nice squatting though mate, basically 100kgx10

[liftingbuddy1]

Wow, Ben! Very nice Squat work and volume! :)

Mike

[Leprechauns1021]

Excellent work today! Still havent had any trouble meeting the requirements for the program! Lets just hope a few cycles down the road doesnt kill you :D

[ben3133]

Thanks guys! I've found I really look forward to the next workout while I'm doing 5/3/1, which is always a good sign too!

[BenT]

Good squatting there Ben!

[ben3133]

Mesocycle 2 - Microcycle 2 - Deadlifts
April 16

Deadlifts
3x122kg
3x130kg
10x138kg (target minimum: 3 reps)
8x77kg
8x77kg
8x77kg
8x77kg
8x77kg

Suspended leg raises
3 sets

Suspended leg raises to the side
2 sets

Comment:
Very tired going into this workout but it went well. 10 reps is pretty much my target for that heavy set every session. The leg raises were done on that frame where you support yourself with your elbows.

[liftingbuddy1]

Wow, Ben! Over 300 lbs for 10 reps?! And to top that off, you do sets of 8 after that! How is your diet on this program? Bulking or maintenance caloric intake? :)

Mike

[Leprechauns1021]

Damn...all those deads must really exhaust you! I'm curious about diet as well..what are you eating nowadays?

[141455675]

Wow, Ben! Over 300 lbs for 10 reps?! And to top that off, you do sets of 8 after that! How is your diet on this program? Bulking or maintenance caloric intake? :)

Mike

x2!!!

and x2? :p

[ben3133]

I've done >300 for 10 reps quite a few times on this program Mike :p It definitely is hard doing 5x8 after the heavy set, but I enjoy it - it's more a mental game, trying to find ways to break past the fatigue and rep out another set.

In terms of my diet... it's not great. I would like it to be better, but I can't really help it. My typical day
6.30am breakfast: ~100g carbs, 40g protein
12pm lunch: lots of carbs and protein, I have to buy it (and eat it quickly) so no idea what it contains specifically macronutrient-wise. But I make sure it has lots of carbs and protein, don't really care if it has lots of fat (in fact if I know what else I'll be eating during the day I may intentionally go for the fat... like getting 2 McChicken burgers, saturated fat is low) as I need the calories due to the big gaps between meals.
5.30pm snack: ~80g carbs, ~40g protein
7pm dinner: lots of carbs and protein, not much fat (have to eat whatever is cooked for me!)
9pm snack: ~50g carbs, ~40g protein.
I'd like more fat in my diet but my mother won't buy anything fatty, and I don't like healthy sources of fat eg. peanut butter, nuts, tuna. In regard to my goal dietwise, as long as I don't lose weight I'm happy. I don't want to become huge, I'd rather just become strong. A little bit of size is always nice though obviously.

[Leprechauns1021]

seems like you're doing well with what you can. can you cook any of your meals? if you need some recipes I can hook you up for quick/easy meals that would help you hit your macro goals. Seems like the diet hasn't hindered your progress though..so no real need for a change :)

[liftingbuddy1]

Wow, Ben. You are right: you have done over 300 for 10 reps in the past! Not that you wouldn't know :p. Are those touch-n-go reps or fully deloaded reps? That is heavy weight, man! Not to mention all the other Deadlift work that you do. Recently, I've been just thinking about the amount of work that most of you guys do, rather than how it looks on screen, and I must say that the amount of work is on the brink of insanity! I have to commend you for the mental toughness and physical strength to pull off these amazing feats, Ben. After seeing how you eat, it is even more impressive. Good luck with your training as I know you will make the best of any situation! :)

Mike

[141455675]

No love for nut butters :eek:?!?!?!:mad:

[ben3133]

seems like you're doing well with what you can. can you cook any of your meals? if you need some recipes I can hook you up for quick/easy meals that would help you hit your macro goals. Seems like the diet hasn't hindered your progress though..so no real need for a change :)
I could cook my snacks. But it has to be something quick to cook as I don't have the free time to stand around for 30 minutes cooking something! Any ideas?

Wow, Ben. You are right: you have done over 300 for 10 reps in the past! Not that you wouldn't know :p. Are those touch-n-go reps or fully deloaded reps? That is heavy weight, man! Not to mention all the other Deadlift work that you do. Recently, I've been just thinking about the amount of work that most of you guys do, rather than how it looks on screen, and I must say that the amount of work is on the brink of insanity! I have to commend you for the mental toughness and physical strength to pull off these amazing feats, Ben. After seeing how you eat, it is even more impressive. Good luck with your training as I know you will make the best of any situation! :)

Mike
On the heavy set I deload each rep. Thanks for the kind words Mike, but you do just as much work - some people get their intensity from high-weight-low-reps, others from medium-weight-high-reps.

No love for nut butters :eek:?!?!?!:mad:
Nope, I try to force myself but I just can't do it!

[ben3133]

Mesocycle 2 - Microcycle 2 - Chinups
April 18

Chinups
3xBW+26kg
3xBW+33kg
7xBW+40kg (target minimum: 3 reps)

One arm assisted dips
4 sets

Cable crossovers
3 sets

Behind the back cable lateral raises
2 sets

Comment:
Wasn't in the mood for gym at all today, too much on my mind. Not very happy with how anything went - I just didn't have the motivation to push myself.

[theACEofSPADES]

How come you dont tell us the weight used on the other exercises?

[Leprechauns1021]

I could cook my snacks. But it has to be something quick to cook as I don't have the free time to stand around for 30 minutes cooking something! Any ideas?

For fats, do you like avocados or flaxseed? When you do have time to cook, just use oils for a little boost of Fat.

Have you ever tried sludge either? Seriously..when I just wanna grab and eat something, this ****s amazing. Cottage Cheese+PB+Whey+Bluberries is my favorite. All you do is stir..takes less than 2min to make. Could always make shakes too...just whey+various other ingredients to hit your macro goals.

[ben3133]

How come you dont tell us the weight used on the other exercises?
It's on the cable machines so wouldn't really represent anything as it changes from machine to machine.

For fats, do you like avocados or flaxseed? When you do have time to cook, just use oils for a little boost of Fat.

Have you ever tried sludge either? Seriously..when I just wanna grab and eat something, this ****s amazing. Cottage Cheese+PB+Whey+Bluberries is my favorite. All you do is stir..takes less than 2min to make. Could always make shakes too...just whey+various other ingredients to hit your macro goals.
I don't mind avocado (I wouldn't have it by itself though). I've never tried cottage cheese as I have horrible memories from daycare when I was younger of being forced to eat it and feeling sick :p If I stir that though, wouldn't the texture be very lumpy?

[/JV/]

I've never tried cottage cheese as I have horrible memories from daycare when I was younger of being forced to eat it and feeling sick :p If I stir that though, wouldn't the texture be very lumpy?

I had the same problem with it. Hated it when I had to eat it as a kid (not very often) due to taste and texture. But recently I've started eating it. Half cottage cheese, half canned pineapple or grapefruit chunks. Enough tang to overpower the taste of the cottage cheese and chewing on the fruit masks the lumpiness.

Maybe I should man up and try squash again.

[141455675]

fcuk cc on its own. the only way im eating that is mixed with the following:
peanut butter+ a crap load of cereal+ice-cream+chopped up chocoate.

If that isn't in it - i dont want it.

AWESOME chins though Ben - seriously wicked.

Tried sludge though? peanut/almond butter + whey + tiny bit of water = very good!

[ben3133]

If the "sludge" doesn't contain carbs... do you add anything to it so it does?

[141455675]

icecream? :p

haha i'm not AS pressed for time as you mate. stuck in a bit of a rut here hey.

[Leprechauns1021]

Like most people..I absolutely hated Cottage Cheese. Once I bought a tub and threw it out after eating one serving. But if you mix it in with stuff (PB, Whey, Fruit etc) then its great. You can basically throw in anything you want and it probably would taste fine lol.

[liftingbuddy1]

Don't sweat the workout, Ben. You put in some good work, despite not being there mentally. I bet your next workout will go much better for you. :)

Mike

[Leprechauns1021]

If the "sludge" doesn't contain carbs... do you add anything to it so it does?

Pumpkin Pie mix...if you love pumpkin pie, this will be a god send. Just mix Pumpkin Pie Mix with some whey..and if you want Cottage Cheese, PB, anything else..but it will taste awesome.

[ben3133]

icecream? :p

haha i'm not AS pressed for time as you mate. stuck in a bit of a rut here hey.
Haha yep I'm starting to branch out into unhealthy things just for the sake of getting calories. It's nice eating unclean again!

Like most people..I absolutely hated Cottage Cheese. Once I bought a tub and threw it out after eating one serving. But if you mix it in with stuff (PB, Whey, Fruit etc) then its great. You can basically throw in anything you want and it probably would taste fine lol.
Ehh I'll see how I go :p

Don't sweat the workout, Ben. You put in some good work, despite not being there mentally. I bet your next workout will go much better for you. :)

Mike
See below :p

Pumpkin Pie mix...if you love pumpkin pie, this will be a god send. Just mix Pumpkin Pie Mix with some whey..and if you want Cottage Cheese, PB, anything else..but it will taste awesome.
Never had pumpkin pie! Interesting idea though, mixing a mix with whey.

[ben3133]

Mesocycle 2 - Microcycle 2 - Squats
April 20

Squats
3x90kg
3x96kg
*5x101kg (target minimum: 3 reps)

Lying leg curls
5 sets

Standing cable crunch thing
3 sets

Standing cable crunch thing with a twist
2 sets

Comment:
I stopped the heavy set of squats after 5 reps because my hip abductors were cramping to the point of pain. And I didn't do the 5x10 because my hip flexors were feeling very tight. I now realise the value of prehab stretching! Whereas I'd previously thought it was just a good thing to do if one had the time spare.... so now on any day I don't go to the gym I'm going to do some intense stretching to try to stop it hindering my gains.

[/JV/]

I've been watching some of the Squat Rx videos, and part 5 has some stuff on mobility and flexibility. Might give you some warmup ideas if you haven't seen it already.

http://www.youtube.com/watch?v=WKnpmQNhc3w

[ben3133]

I forgot all about Squat Rx - great idea, thanks!

[141455675]

I feel you on hips mate, i feel you.

[Leprechauns1021]

Sucks to hear about the cramping hips...but the pre-hab stretching could help. I seriously need to start stretching to avoid anything like this. Very good idea to stop the problem before it starts

[ben3133]

Mesocycle 2 - Microcycle 3 - Deadlifts
April 23

Deadlifts
5x115kg
3x130kg
8x145kg (target minimum: 1 rep)
8x77kg
8x77kg
8x77kg
8x77kg
8x77kg

Comment:
I should have been able to get 10 reps on the heavy set. I just wasn't feeling as strong as usual today. The sets of 8 reps were considerably easier than usual though! No assistance work today as the assistance work for deadlifts is hanging leg raises, and I need to try to give my hip flexors a bit of a break (even if it's only 4-5 days) while I try to loosen them up.

[Leprechauns1021]

5 sets of 8 nice, controlled reps>10 sloppy reps. Good to hear the last 5 sets felt much easier than you anticipated..even if you didnt feel your best today

[liftingbuddy1]

Ben, how sore is your back after you are through with all those sets? :p

Mike

[ben3133]

5 sets of 8 nice, controlled reps>10 sloppy reps. Good to hear the last 5 sets felt much easier than you anticipated..even if you didnt feel your best today
Thanks. Btw (not sure if this is what you meant), 8 reps is the prescribed number of reps on the final 5 sets, I'm not stopping short.

Ben, how sore is your back after you are through with all those sets? :p

Mike
Surprisingly not very. At first I used to get a huge lower back pump but now I don't really get one. Although I always get that nice feeling of relaxation/relief in my lower back when I finish the set, so I must be feeling something!

[Leprechauns1021]

Thanks. Btw (not sure if this is what you meant), 8 reps is the prescribed number of reps on the final 5 sets, I'm not stopping short.

Yeahh I know you aim to hit 8 reps..but you usually go over that amount :)

As you said earlier:
"10 reps is pretty much my target for that heavy set every session"

[ben3133]

I think I'm going to have to stop keeping a journal and checking journals guys. I just don't have the time lately. Thanks for everyone's continual support, I'll be sure to update here if I find I have more time in the future! Also I'll get emailed if I get a PM so feel free to PM me with anything.

[Leprechauns1021]

I think I'm going to have to stop keeping a journal and checking journals guys. I just don't have the time lately. Thanks for everyone's continual support, I'll be sure to update here if I find I have more time in the future! Also I'll get emailed if I get a PM so feel free to PM me with anything.

Awww :( Its crunch time for a lot of people lately..I know I wont be on as much because I have finals and such in school..just make sure you check back in when you can!

I'll be here waiting for when you get back :p

[liftingbuddy1]

I think I'm going to have to stop keeping a journal and checking journals guys. I just don't have the time lately. Thanks for everyone's continual support, I'll be sure to update here if I find I have more time in the future! Also I'll get emailed if I get a PM so feel free to PM me with anything.

Sorry to hear that you won't be here for a bit, Ben. Hope you are able to come back soon. Good luck with your training, school, and life in general. :)

Mike

[141455675]

doctor of the future has gotta put in work mate!

goodluck with it all. still update in here every once in a while ey!

[BenT]

Take care buddy!

[PaC-mAn8]

Gonna miss you Ben.

[/JV/]

Hey Ben, just wanted to add my well wishes for you. Hope you still get a little time to get to the gym and also have some time to yourself with everything you have going on. Let us know about any notable PRs if you can. Look forward to seeing you back here in the future.

[PhoenixUK]

Shame, your training log is one of the only ones I follow on here. Guessing you're busy studying? Good luck

[ben3133]

Thanks for the support guys. I'll be sure to post any big PRs here! And if you guys set any big ones, shoot me a PM.

[ben3133]

Short update. After testing out my deadlift max on Thursday, I'm going to be changing programs. I couldn't even budge 405lbs, whereas at the end of last year I tripled it. I wasn't sure if 5/3/1 was going to work for me (even though it sounded good) so wanted to do a few cycles to test, but now I've tested and it's time to change. I think what I may do is what has always worked really well for me with chinups:
(using random starting weight to give the example)
3x10kg
3x12.5kg <-- heaviest set of previous week
3x15kg
3x12.5kg
3x12.5kg
Basically, very small increments while working around a maximal load for 3 reps.


How is everyone else going?

[/JV/]

Hey Ben, thanks for the update.

So why do you think that is? Is it something about how the program is set up? How were your other lifts doing?

[Leprechauns1021]

Wow...thats weird that you didnt gain much, if any, strength on the 5/3/1 (at least for DL). New plan looks good, hopefully you'll see better results.

[ben3133]

I think my body just responds better to higher intensity training in the form of near-maximal weights. It does seem that whenever i use a program which doesnt train like this that my gains arent great... I guess i just liked the sound of 5/3/1 and saw it working well for Ahad. Probably should have thought it through! I was getting a similar result with squats too. I'm confident in the new plan though! Also, in 2ish weeks study should ease up a bit for me so ill try to start using this again properly.

Thanks guys, how is your training going?

[PaC-mAn8]

Hey Ben!

Sorry 531 didn't work out for you man.

If you are into lifting maximal weights, you might wanna check out Westside/Westside for Skinny Bastards III.

Hope all is well!

[theACEofSPADES]

If you are into lifting maximal weights, you might wanna check out Westside/Westside for Skinny Bastards III.

Hope all is well!

I agree :D

[ben3133]

I definitely tried WS before... but I can't remember why I didn't stick with it! Although I think it may have been related to the fact that back then I could progress faster than weekly. I'll definitely look into it, great idea, thanks!

[ben3133]

Actually now I remember why I stopped WS. I like to squat heavy once a week and deadlift heavy once a week, and WS doesn't cater for it :( Suggestions?

[theACEofSPADES]

Actually now I remember why I stopped WS. I like to squat heavy once a week and deadlift heavy once a week, and WS doesn't cater for it :( Suggestions?

Hmm, thats kinda the reason why I like WS4SB. I like how you get the choice of doing Squats, box squats, deads, and rack pulls every Friday. So if my squat stalls out I can take a break from it and do some deads and box squats before giving it another go. For some reason that helps me

Your best bet is to just alternate squats and deads every Friday (if you're doing the third one).

[ben3133]

Just did my first workout (ME upper) of WSFSB3 and thought it went well - I've finally accepted I can't DL and squat heavy in the same week! My other routine was too taxing in terms of recovery when my sleep was limited. I'll see how I go on this next rotation (starting Surgery on Monday) in terms of free time, if I get enough I'll start logging here. I just feel bad if I log here and you guys keep track/comment, but I don't get time to look at yours!