5/3/1 go!

[Filmbuff81]

lol this is making me wanna do deadlifts again. maybe i'll switch out squats for deadlifts this week for lower power day. work my way up to a heavy single and possible PR attempt..might also try out sumo for a couple sets.

i think deadlifting once a month is a good enough amount. i read that if your squat goes up then your deadlift will also just by association. plus, i figure if i DL once a month only it'll make me give it all i got on that day. during 5/3/1 i was feeling a little less than enthusiastic when deadlift day came up. or maybe alternate it weekly...i dunno. I really wanna pull 455 now.

whatever works best for you is what you gotta do.

I need frequency and as mentioned before I gotta keep an eye on volume for Deads since they kill me the most.

Squat and Bench I seem to be able to train frequently but I've been regulating volume on those the past couple weeks too.

I think the notion that the squat drives your deadlift applies more to someone who low-bar squats since the movement becomes very similar, but I'm high bar squatting and I don't feel a correlation.

I could also just be a really crappy lifter haha. If I don't do something often my technique and form goes to complete and utter ****.

[pastorpritch]

Nice deadlift!!!!

[Filmbuff81]

Nice deadlift!!!!

Thanks buuuuuuuddddy.

Slowly catching up....well not really hahaha

[HARRYBEAST]

Thanks buuuuuuuddddy.

Slowly catching up....well not really hahaha

Its alright he's trying to catch up to me

Nice Pulling though my man!

I agree with you. My pulling is better than ever with 531

[Filmbuff81]

Taking a few days off. Feels like I am gettin strep throat and lower back needs some time to recoup after all the squats and reads the last little bit.

Squat
135x5
185x5
225x5
275x3
315x3
335x1

Not tough just feeling achy.

Power clean
135x3
155x3,2
165x1,1,0,0

Toast

Bench Press
45x9
135x5
165x5
195x5

Not tough just tired.

[jasolhe]

impressive log
gj bro

[xRequiem]

Taking a few days off. Feels like I am gettin strep throat and lower back needs some time to recoup after all the squats and reads the last little bit.

Squat
135x5
185x5
225x5
275x3
315x3
335x1

Not tough just feeling achy.

Power clean
135x3
155x3,2
165x1,1,0,0

Toast

Bench Press
45x9
135x5
165x5
195x5

Not tough just tired.

your body is going to thank you for the time off haha. you've been getting **** done lately

[pastorpritch]

Smart decision. Enjoy the rest!

[lllDBOlll]

Get that sleep in me old chum. It's done me the world of good these past two days off the iron with mucho snoozo

[Filmbuff81]

Thanks guys!

Just heard some damn seagulls again, but I think it was just a flyby and not them setting up shop right outside my window again.

Going to move in a couple months anyway.

Only thing I am gonna do at the gym this weekend is some light cardio and some serious digging into my traps and neck.

Got some serious knotted **** in there.

Little mobility WOD action coming my way.

[MKW]

Read that post as "I'm going to take a few days off" followed by "335 x 1 squat", feltbad/10, haha.

Rest up man, you've been killing it in here.

[Filmbuff81]

Read that post as "I'm going to take a few days off" followed by "335 x 1 squat", feltbad/10, haha.

Rest up man, you've been killing it in here.

Haha thanks!

Glad to see you around some power and putting in some solid work too!

I am enjoying a dreamer bulk weekend filled with prime rib, bacon n egg sandwiches with avacado and harvarti, ice cream, and some pizza soon.

Couple days of gorging to heal me up for the pain to commence again on Monday haha.

[MKW]

Haha thanks!

Glad to see you around some power and putting in some solid work too!

I am enjoying a dreamer bulk weekend filled with prime rib, bacon n egg sandwiches with avacado and harvarti, ice cream, and some pizza soon.

Couple days of gorging to heal me up for the pain to commence again on Monday haha.

Haha, sounds like a great couple of days. I've eaten out the last four nights and counting and am getting sick of it, but I'll miss it when it's back to reality haha. Then again, give me power and I'll happily go back to my boring dinner and macros.

[HARRYBEAST]

Smart Training FTW!

[samsont]

Haha thanks!

Glad to see you around some power and putting in some solid work too!

I am enjoying a dreamer bulk weekend filled with prime rib, bacon n egg sandwiches with avacado and harvarti, ice cream, and some pizza soon.

Couple days of gorging to heal me up for the pain to commence again on Monday haha.

[Filmbuff81]

Decided I am going to attempt to run some weekly gains for a bit since work is getting busy again and I most likely will only have 3 days to train. Plus

If I don't make much progress I will transition into the Dual Factor Program which is very similar to what I have been doing the past month and a bit anyway with Volume/Loading and then tapering into intensity.

4 Minutes rowing warmup and then some stretching and complexes with the bar.

Squat
135x5
195x5
235x5
275x5
315x5

Couple sloppy reps at the end, but pretty deep and solid beltless.

Power Clean
95x5
115x5
135x5
145x5
155x5

Feel like I started too high on these so I am going to keep the weight constant for a bit or possibly do the top sets as 2 or 3 sets of triples.

Form got sloppy near the end and considering my technique is suspect as it is haha.

If these become impossible for me to really progress on I might switch to barbell rows.

Bench Press
45x10
95x5
135x5
155x5
175x5
200x5

All paused and pretty easy.

45 degree hypers BW 2x15

I will add some weight next time.

Incline Situps 4x10

Once I get to 20 I will add weight.

All in all a pretty easy day as expected. I am going to do some band pull-aparts later too.

Took a scoop of ergo and had good energy. I'll give it an 8/10 today since today was nothing too strenuous.

[HARRYBEAST]

Took a scoop of ergo and had good energy. I'll give it an 8/10 today since today was nothing too strenuous.

Don't give ErgoPump a less than stellar rating because your workout was too weak sauce to test it

How's the change feel?

[Filmbuff81]

Don't give ErgoPump a less than stellar rating because your workout was too weak sauce to test it

How's the change feel?

lol I can't give EVERY day a 10/10 because than when I give it 10/10 it loses luster. Sorta like saying "I love you every 5 minutes"

Change of pace feels good. Lots of volume and pushing heavy singles off and on for the last few months, backing off and going back to my roots of of 5's will probably do me good for a bit.

I figure I can push my numbers up a little faster for a bit here, so might as well milk it while I can.

The biggest difference really is in the amount of volume I am going to be doing. Since the frequency on squats is still high I doubt I'll detrain there. I might just have the wednesday weights be slightly higher than prescribed or do an extra light set.

edit: also doing hypers and situps was kinda good. I haven't done either in god knows how long so doing a program that forces me to do them right now will do me some good.

[HARRYBEAST]

lol I can't give EVERY day a 10/10 because than when I give it 10/10 it loses luster. Sorta like saying "I love you every 5 minutes"

Change of pace feels good. Lots of volume and pushing heavy singles off and on for the last few months, backing off and going back to my roots of of 5's will probably do me good for a bit.

I figure I can push my numbers up a little faster for a bit here, so might as well milk it while I can.

The biggest difference really is in the amount of volume I am going to be doing. Since the frequency on squats is still high I doubt I'll detrain there. I might just have the wednesday weights be slightly higher than prescribed or do an extra light set.

edit: also doing hypers and situps was kinda good. I haven't done either in god knows how long so doing a program that forces me to do them right now will do me some good.

I see your point but what you meant to say is yesterday You were a 8/10. ErgoPump is always a 10

[hiimnotcool]

workout looked good. interested to see how madcows works for you.

[Filmbuff81]

I see your point but what you meant to say is yesterday You were a 8/10. ErgoPump is always a 10

lol there we go. We'll go with that.

[Filmbuff81]

workout looked good. interested to see how madcows works for you.

So am I. Should be interesting a few weeks from now when the PR's start coming into the mix.

[MKW]

Definitely cool to have a couple of us running Madcows at the same time.

BTW, I'll rep you when they let me. I got the dreaded "you must spread reputation around" disclaimer.

[xRequiem]

oooo **** on dat Bill Starrs

[Filmbuff81]

Definitely cool to have a couple of us running Madcows at the same time.

BTW, I'll rep you when they let me. I got the dreaded "you must spread reputation around" disclaimer.

Haha all good man I can handle being raped another time.

Should be interesting to see how we all do over the next few months.

It's our own test study.

[Filmbuff81]

oooo **** on dat Bill Starrs

Haha read so many bill starr articles and Madcow's old site a few times, I might as well put the info to use for a bit.

[jason1903]

Following this journal is slightly less confusing than simultaneously studying string theory while watching the complete series of Lost and having a debate with four hormonal females after drinking a handle of Yukon Jack.

[Filmbuff81]

Following this journal is slightly less confusing than simultaneously studying string theory while watching the complete series of Lost and having a debate with four hormonal females after drinking a handle of Yukon Jack.

edit: on a "serious" note my journey so far to help make sense haha

GST - Kinda bored

Experiment with high volume training

mexico vacation

Come back and start 5/3/1 and experience big spike in strength

realize volume/intensity phases caused big gains

start experimenting with Sheiko and other high volume protocols to see what works best

Start figuring I can probably still push some weekly gains for a bit after a small layoff and then doing more high volume training.

Hop on Madcow 5x5 to milk some weekly gains

once Madcow works no more go back on Volume/Loading tapering and raising intensity such as Bill Starr Dual Factor 5x5

The last 3 months the program names change, but the concept stays the same for the most part

[hiimnotcool]

lol your deadlift post inspired me to do them today. i tried sumo style for like 185 and 225 and it was awkward for me. felt it a lot more in my hamstrings. did 365x3 and 375x2 conventional then called it quits. do you ever do stretch and mobility stuff? as the weights get heavier i feel little tweaks in my body so thinking of doing some each night in my room.

[Filmbuff81]

lol your deadlift post inspired me to do them today. i tried sumo style for like 185 and 225 and it was awkward for me. felt it a lot more in my hamstrings. did 365x3 and 375x2 conventional then called it quits. do you ever do stretch and mobility stuff? as the weights get heavier i feel little tweaks in my body so thinking of doing some each night in my room.

Shoulder dislocations, band pull aparts, and some plie squats are staples in my mobility now.

My left quad and groin are tight today, so I've been using a little hard massage thing on it and holding some bodyweight squats to stretch.

I also stand at work 90% of the time now so it helps keep me doing some stretching throughout the day.

I also check mobilityWOD a lot for ideas.

My shoulder mobility is my biggest issue right now. Too much sitting has made me a little turtle-like haha.

As for sumo I don't use a wide stance, otherwise I couldn't do it.

I just take a wide enough stance to let my arms hang straight down.

Foam rolling is also nice. Triggerpoint makes a nice foam roller.