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  1. #361
    Intense as fuk bro austin.j.taylor's Avatar
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    Originally Posted by coloBB View Post
    Sounds like a good choice going back to 5/3/1... unfortunatly that means Austin was right.. fuu
    Originally Posted by NC_Tarheel View Post
    Good that you could jump back in on 5/3/1 like you never missed a beat.


    FWIW I agree with Austin
    tryingnottogloat.jpg


    but srs, the longer you can progress linearly, the longer you will make gains and the better you will understand programming. Conjugate is an advanced program for a reason, you need to be experienced to run it and program it properly. I know that I would screw up westside. I ran 5/3/1 from April until last Monday. Before that I ran BS 5X5 for almost 18 months. I am now running some Jugg method, which is kinda like a stretched out 5/3/1. My point as always was that this is a marathon, not a sprint and the longer you work at it and the more steady your gains, the stronger you will get.

    I like to break it down like this to people-10lbs a month on squat is 240 pounds on your squat after only 2 years.
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  2. #362
    Registered User bmontgomery87's Avatar
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    Originally Posted by austin.j.taylor View Post

    I like to break it down like this to people-10lbs a month on squat is 240 pounds on your squat after only 2 years.
    Yep. Slow progress becomes huge progress with consistency.
    If I can add 200 pounds on my squat/dead in 2-3 years, and 100 pounds to my bench, I'd have a damn good total.
    I actually enjoyed training yesterday, it was difficult to complete, but simple to follow.
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  3. #363
    ( ͡° ͜ʖ ͡°) .aeterna's Avatar
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    5/3/1, IMO, is one of the most fun routines you can run

    good squatting, keep it up!
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  4. #364
    Registered User bmontgomery87's Avatar
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    Originally Posted by .aeterna View Post
    5/3/1, IMO, is one of the most fun routines you can run

    good squatting, keep it up!
    Thanks man.

    I like getting to squat AND deadlift fairly heavy each week. Probably gonna sneak in a heavier single here and there on deads when I'm feeling good.
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  5. #365
    Official Agent of Swole™ jeezyreezy's Avatar
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    Originally Posted by bmontgomery87 View Post
    Yep. Slow progress becomes huge progress with consistency.
    If I can add 200 pounds on my squat/dead in 2-3 years, and 100 pounds to my bench, I'd have a damn good total.
    I actually enjoyed training yesterday, it was difficult to complete, but simple to follow.
    I couldn't agree with you more. Slow progress makes for huge progress over time.
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  6. #366
    Registered User bmontgomery87's Avatar
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    Rehab/Core and a little GPP

    Felt a little sore around lunch time from the squats, so I figured I'd do some light dragging today.

    Picked 4-5 excercises and ran through my shoulder rehab circuit.
    Did about 50 decline situps, then some leg raises (on the floor, im weak and my shoulder hurts) with chains over my legs.
    Did some sled dragging for about 5 straight minutes. Then took a quick break and did about 6 trips of the push/pull.

    Stopped after that. I got a little bit of work and didn't want to overdo it.

    Hoping the shoulder goes well with pressing today. I'm switching to my neutral grip bar (closer to a log than a barbell) and therefore resetting my numbers. And it's set low so I can get used to it and take my time.
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  7. #367
    family > everything TheMatzah's Avatar
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    sup sup

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  8. #368
    Registered User bmontgomery87's Avatar
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    Originally Posted by TheMatzah View Post
    sup sup

    the usual. bored at work and thinking about training/food

    craving taco bell
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  9. #369
    family > everything TheMatzah's Avatar
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    Originally Posted by bmontgomery87 View Post
    the usual. bored at work and thinking about training/food

    craving taco bell
    ewww taco bell.... you must be backed up?

    arbys, yeah!
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  10. #370
    Registered User bmontgomery87's Avatar
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    Originally Posted by TheMatzah View Post
    ewww taco bell.... you must be backed up?

    arbys, yeah!
    oh yeah!!!
    roast beef sammiches do sound kind of good.

    i love taco bell quesadillas tho.
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  11. #371
    Official Agent of Swole™ jeezyreezy's Avatar
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    Originally Posted by bmontgomery87 View Post
    oh yeah!!!
    roast beef sammiches do sound kind of good.

    i love taco bell quesadillas tho.
    Roast beed sammies are always good!! MMmmmm... now I'm hungry... again... THANKS
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  12. #372
    Registered User bmontgomery87's Avatar
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    Originally Posted by jeezyreezy View Post
    Roast beed sammies are always good!! MMmmmm... now I'm hungry... again... THANKS

    i opted for a steak n cheese sub from subway
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  13. #373
    Registered User bmontgomery87's Avatar
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    Easing back into overhead

    I switched to my neutral grip bar for all overhead pressing, so I reset training maxes. I set mine fairly low to ease back into it and see how my shoulder held up. I felt pretty good yesterday. Not really strong, but hopefully that will come.

    Warmup
    Band Pull Aparts
    Light Pushdowns
    Shoulder prehab stuff with bands

    Push Press
    65x5
    85x5
    100x5
    110x5
    115x5
    And that was it. Didn't do BBB this week, but plan on starting that on saturday. With the alternating template, heavy squats with 50% deads and vice versa. For bench days I plan on doing incline at 50% instead of overhead.

    Pullups
    50ish over a few sets. Had 5 pounds of chain around my shoulders (starting small. +5 every month)

    Assistance/Conditioning ETC
    Pushdowns with a light band in between sets of pullups. Did 3 sets of 20.
    DB rows. 2 sets of 10 (per hand) with 65 pounds. Irritated my lower back a bit so I stopped.
    Hand Over Hand pulls. Lots of trips across basement, I lost count shortly after Jesus stopped by to talk to me. The pullups ran me into the ground. Plus it was 70 here yesterday so the basement was a bit hotter than I'm used to.
    Face Pulls: 2 sets of 20 w/ bands


    Definitely happy to be back on 5/3/1. Trying to keep all workouts around 4 lifts plus something for GPP.
    I also plan on ending every press workout with a couple light sets of face pulls, because my delts need the work.
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  14. #374
    FATHLETIC NC_Tarheel's Avatar
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    Ah yes.....the moment when you are sure Jesus is talking to you but you realize you're just halfway thorough a medley
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  15. #375
    Registered User bmontgomery87's Avatar
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    Originally Posted by NC_Tarheel View Post
    Ah yes.....the moment when you are sure Jesus is talking to you but you realize you're just halfway thorough a medley
    He seems like a really nice guy though.
    Eventually I got a bit dizzy and had to end the conversation and go get a glass of milk.
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  16. #376
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    Originally Posted by bmontgomery87 View Post
    He seems like a really nice guy though.
    Eventually I got a bit dizzy and had to end the conversation and go get a glass of milk.
    I thought you were ssupposed to end the dizzies with beer? Am I doing it wrong?
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  17. #377
    Intense as fuk bro austin.j.taylor's Avatar
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    If you are struggling with being bored and program hopping, dont do BBB, we can always post up some suggestions for assistance if you want.
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  18. #378
    Registered User bmontgomery87's Avatar
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    Originally Posted by austin.j.taylor View Post
    If you are struggling with being bored and program hopping, dont do BBB, we can always post up some suggestions for assistance if you want.
    I never really got bored with 5/3/1 and the BBB template. It's just when my shoulder got hurt and I was told not to press, I started maxing on squats and deads which led to the program jump. I typically looked forward to every session with 5/3/1 because it was always a challenge.

    I stick to a lot of the same excercises out of neccessity anyway, because I only have basic equipment in the basement.

    Always up for suggestions for assistance work though. I like to throw something in new here and there.
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    Registered User bmontgomery87's Avatar
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    Saturday Deads 5's week

    Had another great workout today. The BBB kicked my ass, definitely wasn't ready for those 10 rep sets.

    Warmup
    Foam Roll: IT Bands, Back
    Light Box Squats

    Deads
    135x5
    135x5
    185x5
    225x5
    Add Belt
    275x5
    290x5
    305x6
    Didn't go overboard with the extra reps. Was a little tired and I'm not going to run myself into the ground until after my meet.

    BBB Squats
    135x10
    165x10
    165x10
    165x10
    135x10

    I might have done 6 sets, I lost count on the 165 sets.

    Asisstance/GPP
    Lying Leg Raises w/ chain over legs 2 sets of 25
    EZ bar curls w/ 55 pounds. 2 sets of 20
    Sled Push/Pull 6 trips w/ short rest after every 2.

    Pretty exhausted afterwards.
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    In
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  21. #381
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    interested to see how 5/3/1 BBB stacks up, I'm planning on doing either that after my meet or Madcow to see if I can milk some linear progression still. Though I think trying to stack strongman even training on top of Madcows might be tough.
    PL: 400/280/475
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  22. #382
    Registered User bmontgomery87's Avatar
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    Originally Posted by coloBB View Post
    interested to see how 5/3/1 BBB stacks up, I'm planning on doing either that after my meet or Madcow to see if I can milk some linear progression still. Though I think trying to stack strongman even training on top of Madcows might be tough.
    i overanalyze every routine I do and try to find the perfect plan. a bit OCD of me i suppose, but something about 5/3/1 just puts my mind at ease. I feel like I can squeeze in the right conditioning and strongman training with it. you already get a day dedicated to overhead so thats perfect.
    And if you just keep your deadlift day simple and skip "traditional" assistance, you have plenty of time to work on some strongman specific training. I'm planning on doing a different event every saturday (alternating between farmers walks, dragging heavy ****, flipping tires, and doing some loading/medley type stuff)
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    Originally Posted by pastorpritch View Post
    In
    Thanks for subbing.
    We mostly stick to talk about singlets, Ike Turner, and foods.
    not so much training
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    Originally Posted by bmontgomery87 View Post
    i overanalyze every routine I do and try to find the perfect plan. a bit OCD of me i suppose, but something about 5/3/1 just puts my mind at ease. I feel like I can squeeze in the right conditioning and strongman training with it. you already get a day dedicated to overhead so thats perfect.
    And if you just keep your deadlift day simple and skip "traditional" assistance, you have plenty of time to work on some strongman specific training. I'm planning on doing a different event every saturday (alternating between farmers walks, dragging heavy ****, flipping tires, and doing some loading/medley type stuff)
    I get exactly what you are saying, I have some serious Programming ADD, and love anything that just lays it out for me and that way I don't stress about it at all. 5/3/1 is definetly the route I'm going, and the BBB plan makes it even more fool proof.

    edit: and fuuu.. I havn't gone over 5 reps on ANYTHING since starting sheiko 14 weeks ago... those 10 rep sets will be brutal
    PL: 400/280/475
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    Originally Posted by coloBB View Post
    I get exactly what you are saying, I have some serious Programming ADD, and love anything that just lays it out for me and that way I don't stress about it at all. 5/3/1 is definetly the route I'm going, and the BBB plan makes it even more fool proof.

    edit: and fuuu.. I havn't gone over 5 reps on ANYTHING since starting sheiko 14 weeks ago... those 10 rep sets will be brutal
    Same here. I was constantly looking for the "better program" but after bastardizing westside for 4 weeks or so, I realized (with austin's help) that 5/3/1 is best for someone like me (a noob, and someone who stresses over planning).
    It's laid out, and basic, and still allows for flexibility if you aren't feeling like much assistance one day. My partner came in today, hit his deads and called it a day.

    The 10 reps are brutal on squats tho. I was dying a little today.
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    Originally Posted by bmontgomery87 View Post
    I was dying a little today.
    Good!
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    eeeene hur now.
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    Originally Posted by bmontgomery87 View Post
    Had another great workout today. The BBB kicked my ass, definitely wasn't ready for those 10 rep sets.

    Warmup
    Foam Roll: IT Bands, Back
    Light Box Squats

    Deads
    135x5
    135x5
    185x5
    225x5
    Add Belt
    275x5
    290x5
    305x6
    Didn't go overboard with the extra reps. Was a little tired and I'm not going to run myself into the ground until after my meet.

    BBB Squats
    135x10
    165x10
    165x10
    165x10
    135x10

    I might have done 6 sets, I lost count on the 165 sets.

    Asisstance/GPP
    Lying Leg Raises w/ chain over legs 2 sets of 25
    EZ bar curls w/ 55 pounds. 2 sets of 20
    Sled Push/Pull 6 trips w/ short rest after every 2.

    Pretty exhausted afterwards.
    Workout bump. I normally post these on Mondays.

    Started studying the ACSM manual on Saturday. Extremely dry and some of it had me going WTF at the way they set up programs for people.
    I've wanted to train people for a while now so I'm gonna go ahead and start learning more about it. A lot of what I'm reading just seems stupid.
    Their guidelines for a workout are like 8 different excercises for 1 set to fatigue.
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    Spent some time bored at the coffee shop over the weekend and read a few Wendler articles.
    He had an interview posted on his site with the lead singer of this band



    I could see this getting played on my squat/deadlift days.
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    Originally Posted by bmontgomery87 View Post
    Spent some time bored at the coffee shop over the weekend and read a few Wendler articles.
    He had an interview posted on his site with the lead singer of this band



    I could see this getting played on my squat/deadlift days.
    Nice work lately B, I discovered a new group {metal} you might like too.. "Powershifter" - great training music on most of their tracks, but that's just my opinion. Check 'em out if you'd like.
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