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

[Retoaded]

so...nothing to update...been sick all week, finally feeling decent today. playing in a golf tournament, probably gonna get knocked out by all the pollen and allergies again. will have to hit some heavy workouts this weekend to catch up!

I am definitely enjoying not counting calories for the first time in a year and a half or so. about to bring the deads back up with sets of 5, slowly, then back on 5/3/1 like I did with the squats which worked well. I am going to really do some intensive rotator cuff work for a while too while I finish this run doing weighted dips to see if I can't bench again...it would be nice just to simply get back on 531 all around again.

[Celtic8Laoch]

so...nothing to update...been sick all week, finally feeling decent today. playing in a golf tournament, probably gonna get knocked out by all the pollen and allergies again. will have to hit some heavy workouts this weekend to catch up!

I am definitely enjoying not counting calories for the first time in a year and a half or so. about to bring the deads back up with sets of 5, slowly, then back on 5/3/1 like I did with the squats which worked well. I am going to really do some intensive rotator cuff work for a while too while I finish this run doing weighted dips to see if I can't bench again...it would be nice just to simply get back on 531 all around again.

Would you not just switch to decline bench press for 5/3/1, its recommended for guys with rc issues to use it. Supposedly its a great overall chest developer, not just the lower as most people think. Im gonna switch my flys to decline starting next week.

[Retoaded]

Been sick all week so did a full body today. I really enjoy it, may start doing more full body.

Squats 3x day, TM 295

Bar x 10
95 x 5
135 x 5
155 x 3

190x3
230x3
265x3

Just wanted to hit the reps today, felt crappy.

OHP
Bar x 5
Bar x 5
65 x 3

85x3
95x3
105x7

DB rows
40x5
40x5
65x10
65x10
65x10
65x10

Dips
Bwx12
Bwx12

Curls and such


I like it...may transition over to 531 full body...its basically what I already do except would add in the light squats. May do front squats one of the light days. Keep rolling on 531 just slightly different format. Gonna bring the deads back up like I did with squats then back to 531 for those also. That way I can keep the dips in as one of the push exercises.

[Retoaded]

So yeah I am going to go 531 fullbody...this leaves me some flexibility also since I am really busy at work these days. I also got a suprise job offer out of the blue last week, which has kept me occupied. I like where I am currently, but the new job is big money (relatively speaking), and I am about to talk to my current employer about it. Straight up and honest, tell him whats on the table, tell him I'd like to turn it down, but I need to feel good about turning down a huge raise...

anyway...

so just posted this in J's log so writing it out here. I will basically be adding the light squating to my current upper days...its very basic and more or less based on Wendlers template in 2nd edition 531, except doing the power cleans to front squats since thats just something I enjoy doing, instead of light back squats on both light days.

(This always done on Saturday or Sunday, when I am eating most lol)
squat 5/3/1
weighted dips (3x10-15 range)
DB rows (3x10-15)
whatever else


power cleans to front squats, light (probably will do 10x3, so I clean it, then 3 front squats, then put it down...rest a minute)
bench 5/3/1
pullups/pulldowns
whatever else



back squat 50,60,70%x5
ohp 5/3/1
deadlifts up to a top set at 1x5 or 1x3 (eventually back on 5/3/1 once I work it back up to where I feel I have no progress linear, basically how I got my squat back on track after wreck recovery)
whatever else


whatever else would be farmers walks, shrugs, arms, complexes, just whatever mood takes me, to keep it fun. Basically taking the BBB squatting and spreading it over the week...still get to do weighted dips.

I am entering 5/3/1 week on squats and OHP, so I am gonna test bench this week and stick that in there also. only thing that sticks out to me is 531 benching 2 days after weighted dips....may want to dial those back to just bodyweight dips. or switch OHP and bench 5/3/1 positions...anyone have thoughts on that?

[Jasonk282]

switch OHP and dips. your bench is where it should be

[Retoaded]

switch OHP and dips. your bench is where it should be

yeah that would make it perfect. thanks!


also...I am going to do RC work 3-4x/week and see if I can bench a little wider again.

[ulsak]

switch OHP and dips. your bench is where it should be

agree, then it's a perfect full body template!

[Anthony21]

Glad to see you still killing it bro.

[Retoaded]

Off day

Bear 95lbs...23 reps in 10 minutes. One day after squats and ohp makes this fun lol.

Shrugs
75x12
75x12
50x20

Hammer curls
35x10
35x10

Seated Calf raises
135x12
135x12

Then cross fitters invaded and I left. Looks like with my complex fun and full body approach I'll be squatting 4-5 days a week. Should be light enough to be fine tho.

[Retoaded]

fullbody 2

Light squats

Clean to front squat
65x3
85x3
105x3
105x3
105x3
105x3
105x3
105x3
105x3
105x3

Fun stuff...goal here to get this day to 135x3 but will be careful and slow to not mess up squat recovery for heavy squat day.

Bench test
RC work, internal and external
Barx5
135x5
165x2

Test 200x3
155x8
155x8

OK so first bench in a long while rep calc 220 so great very happy. Deciding whether to put it on 531 immediately or maybe try to work back to 250 range. I did this with wide grip for first time in forever...no pain today...will continue frequent RC work.

Pulldowns
85x8
140x10
140x10
140x8

Curls
30s x 10
30s x 10

Lat raises
20s x 10
20s x 10


Fun stuff...have squared in some capacity 3 out of last 4 days...heavy day then complexes then the light front squats today. No issues yet. Slow and steady.

[ulsak]

Like the settings . I need moar squats too!

[ktj4l]

Nice workout. What kind of RC work are you doing?

[Retoaded]

I am and have been doing these:



and



either with cables at gym or PT bands at my house that I tied to my rack.

Basically was just talking to PT about lifting and my shoulder issues with benching when i was getting my hip PT done after car wreck. he prodded and found the spot and told me it was the biceps insertion on the shoulder...he said that PTs call the biceps "the fifth RC muscle", because it helps stabilize the shoulder joint just like the 4 RC muscles...he said when your four RC muscles are weak, your biceps will take over during a heavy load, and its not designed to do that even though it does, and it causes pain...this is because people (weight lifters) develop their muscles and generally the RC muscles are not developed...so he said solution is work your RCs and they will strengthen pretty quickly.

it all makes sense to me, and I've read similar explanations, so maybe he knows what he is talking about. I know I haven't had shoulder pain in a while and am ready to start trying to bench with a wider grip again.



so now I am considering whether to try to work back up to a 250 bench just by simply adding weight slowly before I get back on 5/3/1 or just go ahead and get back on 5/3/1 now...I think I may hold off for this cycle and see if I can make a little faster progress....considering that was 220 for the first time benching in months and months, which was always my strongest lift relatively speaking. It will be nice if I can do it again...so far so good. I think the FB workouts will be good too...just 3 barbell bench working sets a week, the rest of the pressing is dips and OHP...that may be what I need.

[Jasonk282]

Nice workout. Everyone should do some form of RC work.

[Retoaded]

Nice workout. Everyone should do some form of RC work.

Thanks. I am definitely re-energized by the fullbody approach.

[Jasonk282]

Thanks. I am definitely re-energized by the fullbody approach.

There is nothing wrong with doing full body set ups at all.

[ktj4l]

Nice, I used to do RC work like that, but I've been focusing more on shoulder stability recently with static holds. Face pulls and overhead shrugs are also nice options for general shoulder health. I doubt you can go wrong with the RC work though. I assume it's not heavy.

[Retoaded]

Nice, I used to do RC work like that, but I've been focusing more on shoulder stability recently with static holds. Face pulls and overhead shrugs are also nice options for general shoulder health. I doubt you can go wrong with the RC work though. I assume it's not heavy.

no no its like 30-50 reps of 10-15 pounds on the cable machine or some light bands. not heavy at all, and so far working.

[Retoaded]

FB3

50% Squats
145x5
155x5
165x5

Dips
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10

Not pushing these heavy since progressing bench and ohp

Deads
135x3
185x3
235x3
285x3

So decided to work back up deads, when i worked up to a single for first time since accident (november lol) i hit a 350, so setting this effort at 315 which is a 285 triple more or less, gonna add 5 pounds a week for triples until I can't hit 3 with good form. Will shoot for 350 for 3 and then back on 531....considering running the deads at 321....read an article, I think by cressey but I could be wrong there, about that. So yeah squatting almost what I dead right now lol but that will change quick.

Did some shrugs and farmers walks and now enjoying a Rogue chocolate stout on the back porch. Tasty.