Soviet Ideology: The smolovization of society
New log since the old one doesn't represent what I'm doing anymore.
Going be running 5/3/1 for a while, using an accessory layout similar to Dave Tate's . It's not concrete yet, but heres the layout for the first cycle.
[b]Bench Day
*5/3/1 Bench
5x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
OH Press Day
5/3/1 OH Press
5x10 Dumbell Military
3-4x20 Shrugs
5x10 Incline Bench
Deadlift Day
5/3/1 Deadlift
5x10 Front squats
5x20 Dumbbell Kroc Rows
4x10 Heavy abs
Cleans
Squat Day
5/3/1 Squat
5x20 Leg Press
5x10 Step ups
3x10 Heavy abs
3x10 Good Mornings[/b]
It's on no particular order, but I think I'm going to do one of the following
[b]Option 1:
Monday: Squat
Tuesday: Bench
Thursday: Deadlift
Saturday: OH Press
Option 2:
Monday: Bench
Tuesday: Squat
Thursday: OH press
Saturday: Deadlift
Option 3:
Sunday: Squat
Monday: Bench
Wednesday: Deadlift
Friday: OH Press
Option 1:
Sunday: Bench
Monday: Squat
Wednesday: OH press
Friday: Deadlift[/b]
Possible modifications to the program:
1. I might do the version of 5/3/1 that incorporates singles, or just do it on certain lifts
2. probably going to set my bench max ~5 lbs higher because I don't think I will benefit from having it that low. One of the main reasons I decided to run 5/3/1 was to be able to work on my squat and deadlift form, since this really isnt as much of an issue on bench I can work with more weight.
3. Cleans won't be done for 10 reps
4. Front squats and Incline bench might be done for less than 10 reps. I feel they might be too exhausting if I do sets of 10 with them. I will still use conservative weight with them.
I'm gonna start either Sunday or Monday depending on which layout I choose. I figured since the first cycle is ridiculously light anyway, that I would just wait 3 more weeks to deload.
The excel program didn't actually use 90% of the 1RM you plugged in, it used 89% for some reason, so I had to play with maxes till it got where I wanted. Anyone know how to change the multiplier from 89% to 90%?
[img]http://img828.imageshack.us/img828/8392/531d.jpg[/img]
Goals by 2011
BW=182
Bench: 340 paused or 355 tng ass on bench
Squat: 425
Deadlift: 500 no hitch