International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[Jasonk282]

I'm doing 3 5 1 aka powerlifting 5 3 1 this cycle. Here's what I found on t-nation:

http://www.t-nation.com/free_online_...t/531_reloaded

It should be in his new edition 5 3 1 book. I have his original e-book that I got printed and bound. That way, when we lose power, internet etc in the inevitable Zombie uprising, I'll still have words of wisdom to keep me moving on the straight and narrow road that leads north of vag.

Yeah I'm thinking of switching to 3/5/1 next cycle and hit my TM for 1-2 singles. But keeping with the BBB set up.

[jgreystoke]

Thank you for keeping me in your thoughts when you posted that my sweet prince.



I'm about to check out that link and nice preperation for the apocolypse. Hopefully you're gym is open if that happens

Lol, I'll be liftin' more than ever. After all, it really will be life or death.

Just make sure to look friendly, as far as is possible post teotwawk. Anyone looking like a zombie(or politician or jihadist.....burkas a definite no-no) is liable to be shot, or worse: hamstrung and kept alive as zombie bait.

Meanwhile, 5 3 1, in some iteration, will still live on. Just think.......




.....civilization might be saved by a bunch of iron brothers.........




..... Or not.

[Anthony21]

I wonder how the set up is still for the 3/5/1, like how he determines what weight to use for the heavy singles.


I saw a video yesterday where Dave Tate was talking about rest and recovery. He mentioned the time it takes to recover from a max effort single. He mentioned a deadlift for example when pulling for max effort takes like 2 weeks to fully recover from.

My max effort pull I did i'm still feeling it and that was on Wednesday. I wonder how the recovery aspect is with pulling heavy following 3/5/1, granite you do have that deload on the 4th week.

[Jasonk282]

I wonder how the set up is still for the 3/5/1, like how he determines what weight to use for the heavy singles.


I saw a video yesterday where Dave Tate was talking about rest and recovery. He mentioned the time it takes to recover from a max effort single. He mentioned a deadlift for example when pulling for max effort takes like 2 weeks to fully recover from.

My max effort pull I did i'm still feeling it and that was on Wednesday. I wonder how the recovery aspect is with pulling heavy following 3/5/1, granite you do have that deload on the 4th week.

I think I have read somewhere, I'll have to look for it, that you do your TM for your single, not your actual 1RM. Plus the 2nd week you just hit the 5 reps and that's it. Then on 1 week you hit 2 TM singles again, deload.

So you are in essence lifting heavy 2 weeks with a week off in between them.

3x3, 1-2 TM singles
3x5
5/3/1 1-2 singles
deload

[Jasonk282]

Cycle 6 wave 1 deadlift

Today December 7th, 1941 is the day that my grandfather as a 17 year old boy decided to join the USMC and kill some Japs. The next day he didn't go to school and elisted, thus beginning the role of the USMC in out family. Grandfather WWII/Korea, my dad Vietnam and me OIF/OEF

Semper Fi gramps...Drink a few with Chesty

On to the workout

Deads
195 1x5
235 1x5
265 1x3
295 1x5
315 1x5
335 1x5
335 5x1

Felt nice and strong on these today. The singles felt nice as well. Wanted to only do 1-2 singles...but fcuk it I went for 5.

BBB deads
195 1x10
195 1x10
195 1x10
195 1x10
195 1x10

These felt good as well. Pulled with more speed from the floor on them.

Lunges
40 1x10
40 1x8
40 1x8
40 1x8

Legs were just shot after all the deads. Seems like it's harder for me to hit all the rep on 5 week than it is the rest of the weeks. Oh well, I did them so that's all that matters

Strong day today. Found out that one dude is getting a mini deadlifting jack...yeah buddy, no more having to roll the weigh onto a 10lb plate to load the bar up. My lower back is not gonna be happy with me later and tomorrow. Weekend of rest and cake(got a 5 year old birthday party to go to Saturday) then OHP on Monday.

Page bump for todays workout.

[CamLeslie]

Semper Fi gramps...Drink a few with Chesty

Not to state the obvious but Chesty Puller is the man.

"We're surrounded. That simplifies our problem of getting to these people and killing them." - November 1950, during Chosin Reservoir campaign

[Anthony21]

I think I have read somewhere, I'll have to look for it, that you do your TM for your single, not your actual 1RM. Plus the 2nd week you just hit the 5 reps and that's it. Then on 1 week you hit 2 TM singles again, deload.

So you are in essence lifting heavy 2 weeks with a week off in between them.

3x3, 1-2 TM singles
3x5
5/3/1 1-2 singles
deload

I see so you're just hitting your 5/3/1 TM for a single. I like the lay out of the BBB lifts being placed on opposite days so like....

Bench 5/3/1
OHP BBB

Deadlift
BBB squat

OHP
BBB Bench

Squat
Deadlift BBB

I guess i'm use to frequency with the bigger lifts and feel it's helped me progress squatting 3x a week and benching 2x a week.

[jgreystoke]

Yeah I'm thinking of switching to 3/5/1 next cycle and hit my TM for 1-2 singles. But keeping with the BBB set up.

Good plan.

Was hitting singles every session prior to moving to 3 5 1. And was hammering 5 x 10 when possible. That was a bit much for an ol' codger. So now it is 3 5 1, singles every second session.

We'll see how it goes.

[Jasonk282]

I see so you're just hitting your 5/3/1 TM for a single. I like the lay out of the BBB lifts being placed on opposite days so like....

Bench 5/3/1
OHP BBB

Deadlift
BBB squat

OHP
BBB Bench

Squat
Deadlift BBB

I guess i'm use to frequency with the bigger lifts and feel it's helped me progress squatting 3x a week and benching 2x a week.

Whatever works for you. But yeah from what I read you just hit your TM for 1-2 singles...which is 90% your actual 1RM anyways.

[Jasonk282]

Not to state the obvious but Chesty Puller is the man.

"We're surrounded. That simplifies our problem of getting to these people and killing them." - November 1950, during Chosin Reservoir campaign

Gramps was there. His battles are fcking amazing.... Guadalcanal, Cape Gloucester, Peleiu, Okinawa, Inchon and Chosin

[Jasonk282]

Good plan.

Was hitting singles every session prior to moving to 3 5 1. And was hammering 5 x 10 when possible. That was a bit much for an ol' codger. So now it is 3 5 1, singles every second session.

We'll see how it goes.

Did you dial back your training max or just keep rolling with your 5/3/1 maxes.

[jgreystoke]

I wonder how the set up is still for the 3/5/1, like how he determines what weight to use for the heavy singles.


I saw a video yesterday where Dave Tate was talking about rest and recovery. He mentioned the time it takes to recover from a max effort single. He mentioned a deadlift for example when pulling for max effort takes like 2 weeks to fully recover from.

My max effort pull I did i'm still feeling it and that was on Wednesday. I wonder how the recovery aspect is with pulling heavy following 3/5/1, granite you do have that deload on the 4th week.

The 2nd week is like a moderate deload, with no singles, same as the 4th.

I think I have read somewhere, I'll have to look for it, that you do your TM for your single, not your actual 1RM. Plus the 2nd week you just hit the 5 reps and that's it. Then on 1 week you hit 2 TM singles again, deload.

So you are in essence lifting heavy 2 weeks with a week off in between them.

3x3, 1-2 TM singles
3x5
5/3/1 1-2 singles
deload

This.

Week/wave 1 with a few singles after your scheduled reps.

Week 2 with prescribed reps only.

Week 3 with a few singles after scheduled reps.

Week 4 deload 3 x 5 x 40, 50, 60% should feel like a walk in the park.

So you should have enough recovery between those 90%+ singles.

[ulsak]

Interdasting development here, going for the similar layout next cycle or flirting with PL layouts..

[Anthony21]

Make sense. I think this can even be thrown in with my Madcow run. I can determine my "5/3/1 training max" off my current 5rm and go for a single with that when I feel ready.

[Nexxus]

I'll join this log because I see you in all the other logs I'm subbed to and you're a ****ing soldier...
lol

[Jasonk282]

I'll join this log because I see you in all the other logs I'm subbed to and you're a ****ing soldier...
lol

I'm not a fcking solider...I'm a Fcking MARINE!

[Celtic8Laoch]

I'm not a fcking solider...I'm a Fcking MARINE!

1, 2, 3, 4 United States Marine Core!!

[Retoaded]

I'm not a fcking solider...I'm a Fcking MARINE!

I predicted this response word for word...but no smiley face.

[bmuhlen]

1, 2, 3, 4 United States Marine Core!!

*cough* Corps *cough*

Your gramps sounds like a Hoss, Jason.

Stay strong,

Semper Fi

[ddog171]

I'm not a fcking solider...I'm a Fcking MARINE!

Like this response!

As for the 5/3/1 powerlift routine it is one or two singles up to your training max. I think if you do a search for the book on the interwebs you will find it. I found it a couple of weeks ago. Wil have to find it again.

Strong pulls in here!

[Retoaded]

just posting to let eveyrone know that Metallica worked a deal with Spotify and is now streaming all albums for free. oh yeah buddy. you just added 10 pounds to your maxes.

[lllDBOlll]

Big session Jason!

[Jasonk282]

1, 2, 3, 4 United States Marine Core!!

When I get home from work later tonight I'll give you a proper facepalm gif...

[Jasonk282]

*cough* Corps *cough*

Your gramps sounds like a Hoss, Jason.

Stay strong,

Semper Fi

Yeah he was your typicall grunts grunt. Gung ho Marine through and through. What do expect from a man that personally knew Chesty.

The only thing he was scared of was granny...she could put him in his place.

[Jasonk282]

Like this response!

As for the 5/3/1 powerlift routine it is one or two singles up to your training max. I think if you do a search for the book on the interwebs you will find it. I found it a couple of weeks ago. Wil have to find it again.

Strong pulls in here!

I had it at one point. Went to look for it the other day and got a fcuking virus on my computer. Nothing my malware could not fix.

I'll have to look this weekend. I though it was up to your TM...either way I'm gonna run it next cycle and see how I like it. I'm already doing singles so might as well run the program.

[Jasonk282]

I predicted this response word for word...but no smiley face.

I wasn't going to smile then saw he is from beligum so giving him the benefit of the doubt...plus he might be drunk on that fin fine beer...mmmm beer.

[Jasonk282]

Big session Jason!

Thanks my british mste...and congrads on the pregancy...does the entire country celebrate cause kate is preggers?

[Jasonk282]

just posting to let eveyrone know that Metallica worked a deal with Spotify and is now streaming all albums for free. oh yeah buddy. you just added 10 pounds to your maxes.

Fcuking figures...though I have all their good albums on cassette and cd...

Wow..I wish I could multi quote on my phone. I spammed the fcuk out of this b1tch. Well break time over...time to go back and process somemore convicts. Hopewfully ill get to choke someone tonight.

[bmuhlen]

Fcuking figures...though I have all their good albums on cassette and cd...

Wow... You ARE old...

[jgreystoke]

Did you dial back your training max or just keep rolling with your 5/3/1 maxes.

This stubborn ol' coot reserves the right to do foolish stuff. So of course I didn't dial anything back. But since I started so low........

I just do the scheduled reps, and try to do a few ascending singles which might go beyond my training max. If I roll the deadlift onto a couple plates, I go well beyond TM to get used to heavier pulls. Same if I set the pins of the rack an inch above belly button for squats to get used to heavier weights on my back.

I must try doing presses from the rack. Starting above the clavicles I might be able to handle weights I couldn't start from the shoulders, just to get used to heavier weights overhead.