Soviet Ideology: The smolovization of society

[LegosInMyEgos]

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.

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

It's on no particular order, but I think I'm going to do one of the following

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



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%?







Goals by 2011
BW=182

Bench: 340 paused or 355 tng ass on bench
Squat: 425
Deadlift: 500 no hitch

[dtaps24]

In. I'd go with Option 1 or 3 since it's easier to pull a couple days after squatting than vice-versa. I'd also consider working off your pause bench max and pausing on the lower rep sets to dial in your form. Go get em.

[LegosInMyEgos]

This is the singles layout I'm thinking of doing. There are a few other people doing the same thing.

Week 1: 3x3 +3 singles
Week 2: 3x5
Week 3: 5,3,1 +2 singles
Week 4: Deload

[sirwazzles]

I'd go with option 3. And since you're doing deadlift, squat, front squat, and cleans (though you said you don't get enough leg/quad in the deadlifts) I'd replace the front squat with something for your hams unless you feel deadlifts work them fine. To be honest, you've got a lot of overlap that I sorta talked about in that other post. If you can handle it, then this looks fine to me. But I'd make sure to think about that because you'll probably get burnt out fast if you're doing mostly heavy work.

[DanielBeauchamp]

In. Option 3 looks good to me.

[LegosInMyEgos]

In. I'd go with Option 1 or 3 since it's easier to pull a couple days after squatting than vice-versa. I'd also consider working off your pause bench max and pausing on the lower rep sets to dial in your form. Go get em.

I'd go with option 3. And since you're doing deadlift, squat, front squat, and cleans (though you said you don't get enough leg/quad in the deadlifts) I'd replace the front squat with something for your hams unless you feel deadlifts work them fine. To be honest, you've got a lot of overlap that I sorta talked about in that other post. If you can handle it, then this looks fine to me. But I'd make sure to think about that because you'll probably get burnt out fast if you're doing mostly heavy work.

In. Option 3 looks good to me.

The problem with option 1 and 3 is I'm scared squatting will take away from my bench. Doing anything the day before benching always seems to effect it. This probably won't be an issue since everything is gonna be mad light for the first few waves though. I don't know yet.

Also, since I think I'm probably overtrained, I'm gonna do the 5/3/1 with singles, except for the first wave I'm gonna skip the singles the first week, and only do the singles the last week. This way even if I go overboard with the singles I'm deloading the next week anyway so it doesn't matter.

So instead of

Week 1: 3x3 +3 singles
Week 2: 3x5
Week 3: 5,3,1 +2 singles
Week 4: Deload

I'm gonna

Week 1: 3x5
Week 2: 3x3
Week 3: 5,3,1 +2 singles
Week 4: Deload


After this, I will probably do the singles version as written, and probably only deload every other wave.

[SwamFin]

where is your lat work?

[LegosInMyEgos]

where is your lat work?

Lulz, oops.

I guess I should throw something in on Bench day, and maybe OH Press day.

This sucks, I'm gonna have to take some stuff out to make room.

[LegosInMyEgos]

Bench Day
*5/3/1 Bench
3x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows

OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
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








How does that look?It seems like a little too much volume, should I take something out?

[sirwazzles]

The problem with option 1 and 3 is I'm scared squatting will take away from my bench. Doing anything the day before benching always seems to effect it. This probably won't be an issue since everything is gonna be mad light for the first few waves though. I don't know yet.

If everyone had said 2 or 4, would you have agreed with that? A lot of times I'll know what I want to do after I've been given suggestions and I realize I would've rather had them give me a different response because I liked the other option better or they give me the "right" response and I'm all stoked about it, lol. This seems like the former situation.

This sucks, I'm gonna have to take some stuff out to make room.

Replace front squat with pull ups. Replace leg press with front squat. Problem solved.


By the way, I didn't even realize until now that Options 1 and 3 are the same as well as 2 and 4, just different days of the week. I think what days you workout on are simply personal preference/what fits your schedule. It's more the layout where our imput would help at all. Lol.

[dtaps24]

Bench Day
*5/3/1 Bench
3x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows

OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
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








How does that look?It seems like a little too much volume, should I take something out?

Yes. the 5x10 is BBB but he doesn't recommend 4 exercises at that rep range, have you read the E-Book?

[SwamFin]

Wendler reccomends 5x10 for any assistance exercise you don't have a better idea for

[LegosInMyEgos]

If everyone had said 2 or 4, would you have agreed with that? A lot of times I'll know what I want to do after I've been given suggestions and I realize I would've rather had them give me a different response because I liked the other option better or they give me the "right" response and I'm all stoked about it, lol. This seems like the former situation.



Replace front squat with pull ups. Replace leg press with front squat. Problem solved.


By the way, I didn't even realize until now that Options 1 and 3 are the same as well as 2 and 4, just different days of the week. I think what days you workout on are simply personal preference/what fits your schedule. It's more the layout where our imput would help at all. Lol.

Fine. No leg press for the first wave, the leg press I use doesn't go heavy enough for me anyway , only room for 11 plates.

Yes. the 5x10 is BBB but he doesn't recommend 4 exercises at that rep range, have you read the E-Book?

Yea, I read the book yesterday.

Dave Tate's version has 3 accessories, and some people on this site use 4. I can't figure out how to fit everything with only 3 accessories per workout.

[dtaps24]

Fine. No leg press for the first wave, the leg press I use doesn't go heavy enough for me anyway , only room for 11 plates.



Yea, I read the book yesterday.

Dave Tate's version has 3 accessories, and some people on this site use 4. I can't figure out how to fit everything with only 3 accessories per workout.

Less sets not 5x10, 3x10, just my suggestion.

[LegosInMyEgos]

Wendler reccomends 5x10 for any assistance exercise you don't have a better idea for

I'm most likely going to change the rep scheme for cleans, Front squats, kroc rows, and Incline bench.

[LegosInMyEgos]

Bench Day
*5/3/1 Bench
3x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows

OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
3-4x20 Shrugs
4x8 Incline Bench

Deadlift Day
5/3/1 Deadlift
5x5 Front squats
5x20 Dumbbell Kroc Rows
3x10 Heavy abs
Cleans

Squat Day
5/3/1 Squat
5x10 Step ups
4x10 Heavy abs
4x10 Good Mornings


Bolded are exercises I'm definitely incorporating, non bolded are opened to be changed/removed.

Keep helping.

[SwamFin]

Bench Day
*5/3/1 Bench
3x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows

I would do the CG as 5x10. Then weighted Dips 5x5. Then 3 sets of DB Bench, DC style. Rows are good

OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
3-4x20 Shrugs
4x8 Incline Bench

Why shrugs? Tricep superset would work well on this day. Look through entkommen's log.

Deadlift Day
5/3/1 Deadlift
5x5 Front squats
5x20 Dumbbell Kroc Rows
3x10 Heavy abs
Cleans

Don't row twice a week at first. I would do Cleans to warmup before your DL. Where is your hamstring and glute assistance?

Squat Day
5/3/1 Squat
5x10 Step ups
4x10 Heavy abs
4x10 Good Mornings

You will probably need more squat volume that 3 sets a week. You should put hypers or 45 back raises on one lower day.

Bolded are exercises I'm definitely incorporating, non bolded are opened to be changed/removed.

Keep helping.

Answers in bold

[LegosInMyEgos]

I would do the CG as 5x10. Then weighted Dips 5x5. Then 3 sets of DB Bench, DC style. Rows are good

I think 5x10 for CG is too much volume for CG, and Dave recommended 50 total reps for weighted dips. I have a really ****ty machine that I do dips on that gets wider towards the end, so I don't like going too heavy on them. Wouldn't doing 4 assistance exercises be a little too much?

Why shrugs? Tricep superset would work well on this day. Look through entkommen's log.

Idk why shrugs, I feel them when I do them so I continue to do them. Maybe I should do something for tri's on OH day

Don't row twice a week at first. I would do Cleans to warmup before your DL. Where is your hamstring and glute assistance?

Why shouldn't I do rows twice a week? I don't have any direct glute and ham work this day, it's all on my leg day, what should I add in?

You will probably need more squat volume that 3 sets a week. You should put hypers or 45 back raises on one lower day.

I have never done hypers before, maybe I will add them in

I'm used to doing a ****load of assistance work, it's hard for me to fit everything in 3 assistance exercises.

[SwamFin]

I'm used to doing a ****load of assistance work, it's hard for me to fit everything in 3 assistance exercises.

That's ok. I think you should just do BBB as outlined tbh.

[LegosInMyEgos]

Have you read the book? More is not better. It's just assistance.

Yea I read it yesterday.

I know his philosophy on assistance, that's why it's hard for me, I'm used to doing a ****load.

[LegosInMyEgos]

*5/3/1 Bench
3x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows

OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
4x8 Skull crushers
4x8 Incline Bench

Deadlift Day
5/3/1 Deadlift
4x5 Front squats
4x10 Curls
3x10 Heavy abs
Cleans

Squat Day
5/3/1 Squat
1x10 Squats
5x15 Weighted hypers
4x10 Heavy abs
3x8 Good Mornings





How about this?????

[Ka0s]

way too much ****. less is more

[LegosInMyEgos]

way too much ****. less is more

It's hard to pick, I love all my accessory work equally.

[LegosInMyEgos]

Bench Day
5/3/1 Bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows

OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
4x8 Skull crushers
4x8 Incline Bench

Deadlift Day
5/3/1 Deadlift
4x5 Front squats
4x10 Curls
3x10 Heavy abs
Cleans

Squat Day
5/3/1 Squat
4x10 Sled Hack squat or 4x10 squats
5x15 Weighted hypers
4x10 Heavy abs




There, now everything is fine except deadlift day.

[AmericanPhysco]

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.

Neat. I've just started running 5/3/1 too and have similiar squat and deadlift numbers. But I'm basically doing boring but big with a few tweaks. Will be checking in to see your progress.

[DanielBeauchamp]

I think I'm probably overtrained

No, you're not.

[dtaps24]

No, you're not.

Yes, IMHO he is. He hasn't PRd in a long, his form is slipping, he is injured, even his best lift has plateaud largely, so if you ask me, or 99.99% of the people on this board with higher totals than he has, we would share the opinion that he is probably overtrained. I respect you DB, you are a hard worker and right now what you are doing is working for you, but you might wanna be careful about speaking in absolutes. No hate at all, just a polite suggestion that I think may cut down on the nonsensical counterproductive arguments (unless you enjoy those).

But that's not why I came in here, Andrew, looks like you already beat me to the punch but here are some FAQ's from Wendler's log, 44 is a good one for you:

http://asp.elitefts.com/qa/training-...=123083&tid=63

Good luck with it, goal is to train hard AND smart, you've got the first part nailed, but the second part is all that's keeping you from doing some big things.

[LegosInMyEgos]

Neat. I've just started running 5/3/1 too and have similiar squat and deadlift numbers. But I'm basically doing boring but big with a few tweaks. Will be checking in to see your progress.

Cool, you have a log? What's your squat and deadlift?

Yes, IMHO he is. He hasn't PRd in a long, his form is slipping, he is injured, even his best lift has plateaud largely, so if you ask me, or 99.99% of the people on this board with higher totals than he has, we would share the opinion that he is probably overtrained. I respect you DB, you are a hard worker and right now what you are doing is working for you, but you might wanna be careful about speaking in absolutes. No hate at all, just a polite suggestion that I think may cut down on the nonsensical counterproductive arguments (unless you enjoy those).

But that's not why I came in here, Andrew, looks like you already beat me to the punch but here are some FAQ's from Wendler's log, 44 is a good one for you:

http://asp.elitefts.com/qa/training-...=123083&tid=63

Good luck with it, goal is to train hard AND smart, you've got the first part nailed, but the second part is all that's keeping you from doing some big things.

It's impossible to keep back day to only 3 accessories when I need curls and cleans.

[dtaps24]

No, I was saying you're fine with that split, just don't count the abs as an accessory and you're at 3 right?

[dtaps24]

It's hard to pick, I love all my accessory work equally.

You can always rotate your accessories that way it's not a complete break-up just seeing other people.