Retoaded's 5/3/1 and All Other Types of Ill Chit

[Celtic8Laoch]

Interdasting think ill cut it back to 2 days, what about the traps then?

"Also trap work on shoulder day or back day? Is trap work even needed if doing heavy rows,deadlifts and OHP?"

[ulsak]

Yeah man same here, just doing them to strengthen the core for the compounds, but then the compounds strengthen the core anyway, hmm confused i am.

now, the abs can be worked out or not worked out, it's really isn't the issue here for you core lifts but it doesn't harm as long as you don't exhause yourself BEFORE doing you mainlifts. Ab work is a dispensable assist workout that can be ruled out if you for instance is in hurry or feel tired.

[ulsak]

Interdasting think ill cut it back to 2 days, what about the traps then?

"Also trap work on shoulder day or back day? Is trap work even needed if doing heavy rows,deadlifts and OHP?"

I do the traps on my deadlift day, it also a matter of how much energy you have to do them. I doing them to maintain a certain mobility at that area and as an assist lift for deads.

[Retoaded]

I think traps can be done on either...to me they fit better on deadlift day, but I'd do them on whatever day comes second in your routine.

i.e. my routine goes OHP - Deads - Bench - Squat

so I do them on Deads day when I do them. I wouldn't want to kill traps on OHP day and then have to deadlift next!

If that order was reversed, I'd wait until OHP day to hit traps, because I wouldn't want to kill traps on deads day and then have to OHP within a day or two!


make sense?

[Celtic8Laoch]

Yeah makes total sense man, I have OHP today, then tomorrow off then deads on saturday so I could nearly get away with doing them today, I dunno yet ill see how much time I have. Going for 3x5 ohp with 132lbs, bring it >

[Retoaded]

Yeah makes total sense man, I have OHP today, then tomorrow off then deads on saturday so I could nearly get away with doing them today, I dunno yet ill see how much time I have. Going for 3x5 ohp with 132lbs, bring it >

good luck thats some big time overhead press weight!

[Celtic8Laoch]

good luck thats some big time overhead press weight!

ended up doing 134.5lbs and got 4,4,3. I could of got more but would of broke form and put more weight on my lower back. Still happy enough on it considering it was my first attempt at that weight. Didn't end up doing the traps, gonna keep it for dead day. I was already over a hour by the time i finished today and i always try to keep it to a hour, 5 mins over max.

[Retoaded]

Everyone say a prayer of thanks for retoaded. I got rear ended by someone going 50mph, totaled both cars, and i am ok except for soreness. Pushed me across oncoming traffic and almost then got hit head on....hope my bback is still ok tomorrow!!

Alas my sequoia is a dead soldier...


If no logging for a few days, prolly too sore to lift!

[ktj4l]

Crazy, man. Take it easy, if you're sore. Good that you didn't get seriously injured.

[Celtic8Laoch]

Everyone say a prayer of thanks for retoaded. I got rear ended by someone going 50mph, totaled both cars, and i am ok except for soreness. Pushed me across oncoming traffic and almost then got hit head on....hope my bback is still ok tomorrow!!

Alas my sequoia is a dead soldier...


If no logging for a few days, prolly too sore to lift!

Damn man lucky your ok and no one injured, 50mph is no joke. Be safe.

[Retoaded]

Crazy, man. Take it easy, if you're sore. Good that you didn't get seriously injured.

thanks - it was very fortunate. the guy who hit me left on a stretcher. he is gonna be OK but certainly has a pretty bad concussion, some glass in his face and gonna have some scars.

my hips are sore today (like the joints), and my forearms are so sore I can't grip anything. I am sure I had a deathlock on the steering wheel!

[ulsak]

Hope you recover soon, bro! That sounded really ugly..rest and be sure to check yourself properly before lifting man!

[Retoaded]

Hope you recover soon, bro! That sounded really ugly..rest and be sure to check yourself properly before lifting man!

thanks man. was still too sore today to work out. mainly forearms and grip is all sore, but hip joints and lower back kinda sore too.

[Filmbuff81]

Forget training right now and get better!

Training will be there when you are healed.

[ktj4l]

thanks man. was still too sore today to work out. mainly forearms and grip is all sore, but hip joints and lower back kinda sore too.

Foam roll and stretch. Then just be happy you're alive!

[rb80]

Sorry to hear about the accident man, stay safe my 5/3/1 bro.

[Mongo81X]

Walking away from a 50mph hit with just soreness is a minor miracle man. Take it easy for the week at least.

[Jasonk282]

Everyone say a prayer of thanks for retoaded. I got rear ended by someone going 50mph, totaled both cars, and i am ok except for soreness. Pushed me across oncoming traffic and almost then got hit head on....hope my bback is still ok tomorrow!!

Alas my sequoia is a dead soldier...


If no logging for a few days, prolly too sore to lift!

HOLY fcuk...glad you are OK

[Retoaded]

unfortunately, lower back and hips are getting worse, not better...going to a doctor on Friday.

[ktj4l]

unfortunately, lower back and hips are getting worse, not better...going to a doctor on Friday.

Damn, that sucks man. Keep us posted.

[Celtic8Laoch]

unfortunately, lower back and hips are getting worse, not better...going to a doctor on Friday.

Feck sake man thats some sickner. Just know its a minor set back and count your blessings. You will be back in the gym squatting and deading again and remember what doesnt kill you only makes you stronger.

[Retoaded]

just saw doc (who lifts)

no heavy stuff for next 2 weeks, taking anti-inflamatories and muscle relaxants for 2 weeks...if better I can ease back in to lifting...if not better then going to do some imaging and have to see an ortho...so...hopefully I get better!

[Filmbuff81]

Brutal! Hopefully the 2 weeks goes by quickly for you and you feel better than ever in the end.

[Retoaded]

he said I could do light weight with like 15+ rep type of weights, need to be seated also.

cardio is OK, it may even help, but it may hurt and if it hurts to let him know.

I may just do some cardio, some BS circuit training and try to drop some lbs real quick...maybe when I come back I may drop back a couple cycles and go from there...

[Filmbuff81]

If you are gonna do light circuit training and whatever, you could do the carb backloading prep phase over these 2 weeks and drop some water weight and fat pretty quick.

[Retoaded]

If you are gonna do light circuit training and whatever, you could do the carb backloading prep phase over these 2 weeks and drop some water weight and fat pretty quick.

Yeah gonna take advantage somehow try to lose an extra pound each week. 187 this morning so lets see if i can hit 183 in 2the weeks lol. I feel/look good these days...

Gonna make it work. Drop back 2and cycles or just 1....will work into the hard weights bout time the grand cut is over.

Always a bright side!

[ulsak]

I almost wrote, "stay strong" BUT as you wrote, there is a bright side; consider this as a deload, a stepping stone to higher levels.

[auntAuntieBea]

Meh ... obviously some damage. Hopefully limited to soft tissue damage only -- which itself can feel torturous enough.

Small helpful blessing that yer doc' lifts, tho'!

[ktj4l]

Keep us posted on your recovery. If the doc said it's okay to lift light, I'd do a lot of volume to really get some blood flowing into the affected areas.

[Jasonk282]

Keep us posted on your recovery. If the doc said it's okay to lift light, I'd do a lot of volume to really get some blood flowing into the affected areas.

This for sure. Keep it light but do some super high reps. 20 rep squats, etc...