B1G's Meet Prep Log

[B1GinNY82307]

For those that do not know me, name is Jon and I competed in my 1st Meet in April (IIRC?) and it was awesome.

Needless to say, I set forth to compete in another and I'm aiming for the Bay State Open.

I performed Sheiko up to my last meet and loved it...but it took a toll on my sleep, body and family life.
So I have switched back to the 5/3/1 method and intend to continue with it up until the day of the meet.

Last month was my 1st cycle back and because of my inconsistancies (business trip, bachelor party, nephew and cousin's birthday weekends), I opted to not perform my deload week and get back in there with my 2nd cycle.

Current Training Maxes - For 2nd Cycle:
Squat: 343
Bench: 230 (yes, weak!)
Deadlift: 388
OHP: 130 (started light)

Training Days:
I initially intended on training 4x/week but re-considered and will be doing 3x/week. Ideally
Sunday - off
Monday - Squats
Tuesday - Bench and OHP
Wed - off/basketball
Thursday - off/GPP
Friday - Deadlifts
Sat - Arms/GPP

Current Supplements (for those that care ):
- OT
- SAN Fish Oil
- Various Whey's
- ICE (soon to be RecoverPRO)
- Citrulline Malate
- Golden Gains
- As far as Pre's...I'm looking to get HemaVol and/or Ultima and for those days that I truly feel I need it, PreSurge Caps or Beast Predator


If there are any other questions, feel free to ask...oh and thanks for following! Onto 1100+!!!

[martin_mathers]

1rd!!!

[B1GinNY82307]

5-3-1 Week 1, Day 1: Squats

Squats:
5 wu
225x5
260x5
295x5

Deadlifts:
195x3x10

Leg Press:
3x10









Notes:

• Squats were actually pretty tough! I guess that is what ~5 hours of sleep can do to affect 'em.
• Deadlifts were exhausting!
• Leg Press, meh
• That's it due to me getting back to tend to my children

• Question for some discussion:
  I have decided to perform some Deadlifts (like the BBB) after Squats and Squats after my Deadlift day...thoughts? Maybe a bit too much?
  The %'s on the "assistance" Squats & Deadlifts will be 50-60% of Training Max.

1rd!!!

word

Will get you, on spread

[martin_mathers]

i like the idea of using the squat as an assistance lift so you can squat 2x a week and improve technique but not deadlift as an assistance especially BBB cause that would kill me lol

[NC_Tarheel]

How many of your logs do I have to sub to

[Surive123]

in.

[B1GinNY82307]

i like the idea of using the squat as an assistance lift so you can squat 2x a week and improve technique but not deadlift as an assistance especially BBB cause that would kill me lol

That is what I was thinking...especially after today. Considering I did Squatting 2x/week with Sheiko and Deadlifts once, and was pretty successful, I think that wouldn't be too different and would work well....but was interested in some people's opinions.

How many of your logs do I have to sub to

Well at least mine is in the right section nooB

[B1GinNY82307]

in.

I was kidding, I read the last few pages

Great work in here, and good luck with this upcoming meet. Smitty is quite the sally, so I guess you don't have to prepare too much if you want to beat him...

and lulz. You ever thought of competing in PL? Your strong as all hell IMO and I think you would do very well

[NC_Tarheel]

Well at least mine is in the right section nooB

Old people are not very receptive to change


You'll be the same one day young buck

[Surive123]

and lulz. You ever thought of competing in PL? Your strong as all hell IMO and I think you would do very well

My flat bench numbers would suck due to the shoulder injury. If I could sub incline for flat, then I might just consider it

[BobisMighty]

in and subbed.

[B1GinNY82307]

Old people are not very receptive to change


You'll be the same one day young buck

My flat bench numbers would suck due to the shoulder injury. If I could sub incline for flat, then I might just consider it

Well, you can squat & dead 450+ right? I'm sure you can/will do more than exceptional

in and subbed.

thx brah!

[B1GinNY82307]

5-3-1 Week 1, Day 2: Bench + OHP

Bench:
5 wu
150x5
175x5
200x5

OHP:
2 wu
85x5
100x5
115x5

Note: I performed Pull-ups / Chin-ups as a superset after each press

DB Flat Bench [SuperSet] Chest Supported Rows:
75x2x10 [] 80x2x12
75x10 [] 90x11

Face Pulls:
30x20
35x2x20







Notes:

• Bench was simply $. It's funny that you re-read something and it helps immediately, like keeping "tight" throughout the entire movement. I kept re-iterating in my head to keep tight and it made the 200 simply fly up easy.
• I also practiced my pauses, and will continue to focus on it, but moreso on the 3 & 1 weeks.
• DB Flat has increased, so time to increase the weights!
• Pullups have gotten much better to

• Question for some discussion:
  I have decided to perform some Deadlifts (like the BBB) after Squats and Squats after my Deadlift day...thoughts? Maybe a bit too much?
  The %'s on the "assistance" Squats & Deadlifts will be 50-60% of Training Max.

[_Smitty_]

what's this event again?

[BobisMighty]

• Question for some discussion:
  I have decided to perform some Deadlifts (like the BBB) after Squats and Squats after my Deadlift day...thoughts? Maybe a bit too much?
  The %'s on the "assistance" Squats & Deadlifts will be 50-60% of Training Max.

Solid workout man.

Actually I just did squats as the assistance work for my deadlifts yesterday after reading your log haha. I really liked it. Don't see why it would hurt. If you do high-bar squats or front squats, it's way more quad dominant that if you did low-bar, so it seems like a good pair to me. It's sort of like how they do Speed Deadlifts after Max squats at Westside.

[NC_Tarheel]

• Question for some discussion:
  I have decided to perform some Deadlifts (like the BBB) after Squats and Squats after my Deadlift day...thoughts? Maybe a bit too much?
  The %'s on the "assistance" Squats & Deadlifts will be 50-60% of Training Max.

Another thing you could do is instead of doing deadlifts after squats, you could do a deadlift "type" movement such as GHR's, Weighted Hypers, GM's etc. Same thing for a squat "type" movement after deads, you could do front squats, leg press, hack squats, SSB/Camber Bar Squats, box squats, etc.

Decisions Decisions

[B1GinNY82307]

what's this event again?

Would you make a trip to PA? Iron Sport?

Solid workout man.

Actually I just did squats as the assistance work for my deadlifts yesterday after reading your log haha. I really liked it. Don't see why it would hurt. If you do high-bar squats or front squats, it's way more quad dominant that if you did low-bar, so it seems like a good pair to me. It's sort of like how they do Speed Deadlifts after Max squats at Westside.

I actually do Low-Bar squats (loved it while doing Sheiko ) and I would love a Westside template/book...

And today, my hips are fcuking sore!

Another thing you could do is instead of doing deadlifts after squats, you could do a deadlift "type" movement such as GHR's, Weighted Hypers, GM's etc. Same thing for a squat "type" movement after deads, you could do front squats, leg press, hack squats, SSB/Camber Bar Squats, box squats, etc.

Decisions Decisions

True, and while I did that initially (GHRs after Squats), I am just feeling as if I need and love the squatting 2x/week as in Sheiko. It DEF helped IMO.

[_Smitty_]

Would you make a trip to PA? Iron Sport?

that's a hike for me... 5-6 hours.

[lhockey]

subbed for this! i don't see a problem with doing deads on squat days and vice versa, but i also don't see the benefit in doing it that way. sessions are looking good for getting so little sleep! good luck prepping for this next meet

how much time would you say you spend in the gym on 5/3/1 versus sheiko?

[NC_Tarheel]

So on days you squat would you be doing Deads 5 X 10??

[B1GinNY82307]

subbed for this! i don't see a problem with doing deads on squat days and vice versa, but i also don't see the benefit in doing it that way. sessions are looking good for getting so little sleep! good luck prepping for this next meet

how much time would you say you spend in the gym on 5/3/1 versus sheiko?

Benefit is or would be, IMO, similar to Sheiko in which the movements in which it helps with the Neurological function...mathers, chime in

So on days you squat would you be doing Deads 5 X 10??

yep, what I was thinking 50-60% of my Training Max...which is now ~195-210...

Though I was thinking of lowering it...and maybe doing 5x5...or even incorporate Speed Deads...may have to invest in some bands!

[martin_mathers]

yea when you practice a lift more often you increase neural efficiency which is a big reason why you're getting stronger in certain lifts and one of the main principles of sheiko aside from accumulating fatigue. but dont you think 50-60% would be too light? i'd do something like 70-75% for 5 sets of 4. but that might affect your AMRAP days so im not sure...

[B1GinNY82307]

yea when you practice a lift more often you increase neural efficiency which is a big reason why you're getting stronger in certain lifts and one of the main principles of sheiko aside from accumulating fatigue. but dont you think 50-60% would be too light? i'd do something like 70-75% for 5 sets of 4. but that might affect your AMRAP days so im not sure...

Well...it shouldn't affect my AMRAP days/weeks (3 & 1 weeks) b/c it will be performed afterwards.

And I gave myself, at least I think, sufficient time to recover between Squat and Deadlift Days.

And I hear ya...so I may increase the % and lower reps...similar to Sheiko...but we'll see...specifically how I recover and what not.

[lhockey]

loving the technical talk in here, i think i can use it for my own training

[B1GinNY82307]

loving the technical talk in here, i think i can use it for my own training

And just more food for thought (or confusion ):

I lurked in another individual's 5/3/1 log and he mentioned something about Pendulum Wave...in which, if it's true, Westside's principles in incorporating Speed sets..and it would be done after the 5/3/1 set.

Interesting approach...and maybe something to incorporate a little later on...

[martin_mathers]

5/3/1 with higher volume: http://asp.elitefts.com/qa/default.asp?qid=148985&tid=

might give it a try in the future.

[B1GinNY82307]

5/3/1 with higher volume: http://asp.elitefts.com/qa/default.asp?qid=148985&tid=

might give it a try in the future.

It's actually something that I implemented.... I considered my 1st cycle "inconsistent" and no reason for Deload, so I just increased the training max #'s and went back to week 1

It was great to meet Steve a few months back...real down-to-earth and he cares very much for his gym and he's hilarious...

[B1GinNY82307]

5-3-1 Week 1, Day 3: Deadlifts

Deadlifts:
5 wu
255x5
295x5
330x5

Squats:
170x3x10

Lying Leg Curls:
95x12
110x12
115x12

Ab Wheels (done w/ barbell):
4x12







Notes:

• Wow! Quick, strong and efficient workout. Taking a stimmed pre (Maximize V2) probably helped...but today I was on-point!
• Despite my finger, I still went strapless and gripped and ripped.
• Squats with ~60 sec rest had me sweating bullets
• "Wheel outs" apparently have gotten much better.

• So far it seems like a solid plan incorporating Squats after DL's and DL's after Squats...feelsgoodman.jpeg

[Black_Spit]

• So far it seems like a solid plan incorporating Squats after DL's and DL's after Squats...feelsgoodman.jpeg

I'll let you be the guinea pig for this and I'll see how it works for you. It's gotta be good just for a change of pace...

[B1GinNY82307]

I'll let you be the guinea pig for this and I'll see how it works for you. It's gotta be good just for a change of pace...

I'll let you know how it goes. And as I mentioned above, I believe I will be implementing your pendulum idea into play....