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.
|
-
02-22-2012, 09:50 AM #361
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34253
★cVc★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
-
02-22-2012, 09:53 AM #362
-
02-22-2012, 10:01 AM #363
-
02-22-2012, 10:33 AM #364
-
-
02-22-2012, 11:24 AM #365
-
02-23-2012, 04:42 AM #366
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.
-
02-23-2012, 07:24 AM #367
-
02-23-2012, 07:28 AM #368
-
-
02-23-2012, 07:34 AM #369
-
02-23-2012, 07:36 AM #370
-
02-23-2012, 09:53 AM #371
-
02-23-2012, 10:18 AM #372
-
-
02-24-2012, 04:54 AM #373
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.
-
02-24-2012, 05:01 AM #374
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27512
Ah yes.....the moment when you are sure Jesus is talking to you but you realize you're just halfway thorough a medley
Better Body Sports
thad@betterbodysports.com
Check out BBS on ******** for daily giveaways!
http://www.********.com/pages/Better-Body-Sports/148301508542835
**My training log with Team Ogre **
http://forum.bodybuilding.com/showthread.php?t=158235303&page=53
-
02-24-2012, 05:03 AM #375
-
02-24-2012, 05:49 AM #376
-
-
02-24-2012, 06:09 AM #377
-
02-24-2012, 06:22 AM #378
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.
-
02-25-2012, 02:22 PM #379
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.
-
02-25-2012, 02:51 PM #380
-
-
02-25-2012, 04:10 PM #381
-
02-25-2012, 04:16 PM #382
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)
-
02-25-2012, 04:17 PM #383
-
02-25-2012, 04:18 PM #384
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3780
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 brutalPL: 400/280/475
-
-
02-25-2012, 04:22 PM #385
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.
-
02-25-2012, 04:38 PM #386
-
02-26-2012, 11:35 AM #387
-
02-27-2012, 05:40 AM #388
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.
-
-
02-27-2012, 06:09 AM #389
-
02-27-2012, 06:34 AM #390
Bookmarks