International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[bmuhlen]

I wear my Marine combat boots, these ones.

Though you could wear just regular work boots if you wanted to.

Strong motard. U mad?


Nice lifts, bro. I'm gonna have to look into those Pendlays, never heard of them.

Question on your 5/3/1 routine-- are you using internet sources or did you purchase the Program text? If the book, is it worth the buy?

[Jasonk282]

Strong motard. U mad?


Nice lifts, bro. I'm gonna have to look into those Pendlays, never heard of them.

Question on your 5/3/1 routine-- are you using internet sources or did you purchase the Program text? If the book, is it worth the buy?

I got the e-book, it's worth it.

Pendlays are the sh!t.

[Jasonk282]

Cycle 6 wave 1 bench press

Bench
110 1x5
135 1x5
150 1x3
165 1x5
175 1x5
185 1x5
185 1x3
185 1x2

Used a wider grip that I typically do for working out, I felt it more in the chest that I normally do. I tend to used a shoulder width grip when I workout and pinky on rings when I compete. Now trying to do pinky on the rings all the time. Felt really good on these.

BBB Bench
145 1x10
145 1x10
145 1x10
145 1x10
145 1x10

Evidently it was calling for 135 again...but fcuk that...I went up 10 pounds to 145. Got an awesome pump on these sets. Again my competition grip and was really killing my chest this way. Thinking of using my competition grip all the time. At least on the BBB sets.

Pendlay row
165 1x10
145 1x10
145 1x10
145 1x10

Started out way to heavy, dialed it back to 145 and nailed all the rep. Competition width grip for this as well and really felt the back on these. I forgot how awesome these are...plus the b!tches were miring the dude slamming down the weight...much to the displeasure of their husband/boyfriend.

Cable straight bar pressdowns
45 1x20
45 1x20
45 1x20
45 1x20
45 1x20

I love these after a heavy chest day to really fry your triceps. Arms were swollen like all get up with these and the rows. Probably took 30-45 second rest in between sets.

Conditioning
13 steps 20 times

Conclusion:
Awesome day in the gym. Everything felt good and strong. I'm thinking of keeping the Pendlay row weight in line with the weight that I use for my BBB sets. Competition width grip is probably going to be a keeping on the BBB sets as well as probably the top sets too.

Workout page bump

[Celtic8Laoch]

I wear my Marine combat boots, these ones.

Though you could wear just regular work boots if you wanted to.

Outstanding marine, I have a pair of boots knocking around somewhere, I must give em a try. Nice lifts brah!

[tap0utkidd]

Subbed**
Keep up the good work bro I'm doing the same program making great gains .

[ddog171]

Crazy workouts in here. I love the Pendlay row. 145 is a good starting weight, especially at 5 x 10. Pinkies on the rings to me is narrow, I used to have index on the rings now I am at middle finger on rings, would like to get to ring finger there and keep it.

[Jasonk282]

Crazy workouts in here. I love the Pendlay row. 145 is a good starting weight, especially at 5 x 10. Pinkies on the rings to me is narrow, I used to have index on the rings now I am at middle finger on rings, would like to get to ring finger there and keep it.

Yeah I l;ove Pendlay's as well. I typically go shoulder width with my benching and only go wide(pinky on rings) for when I compete or get ready to compete. I'm looking at keeping it that way all the time for the BBB sets at the least.

[Anthony21]

Nice workout man but 185x5? I know you have more in you buddy

[Jasonk282]

Nice workout man but 185x5? I know you have more in you buddy

Yes 185x5 was the required reps...then did 185x3 and 185x2 with 15 second breaks between the sets.

[Anthony21]

Yes 185x5 was the required reps...then did 185x3 and 185x2 with 15 second breaks between the sets.

Ahh I didn't see that part. Why break up the sets? Why not just knock out 10 reps in the one set? Curious

[ulsak]

to be sure to crank out volume, gonna begin with that too..

[Jasonk282]

Ahh I didn't see that part. Why break up the sets? Why not just knock out 10 reps in the one set? Curious

Singles, doubles and triples build more strength than doing straight 10 rep sets.

I use the BBB sets for my size and the 5/3/1 sets for my strength. Much like the 3/5/1 set up. So I hit the required reps then hit singles, doubles or triples. I like to double my work set so if it's 5 reps, hit 5 singles or any combination there of.

http://www.t-nation.com/free_online_...the_rule_of_90

Here's another article...It's from Ironman, but written by Bill Starr(yes THAT Bill Starr)
http://www.ironmanmagazine.com/low-rep-lowdown/

[Anthony21]

Singles, doubles and triples build more strength than doing straight 10 rep sets.

I use the BBB sets for my size and the 5/3/1 sets for my strength. Much like the 3/5/1 set up. So I hit the required reps then hit singles, doubles or triples. I like to double my work set so if it's 5 reps, hit 5 singles or any combination there of.

http://www.t-nation.com/free_online_...the_rule_of_90

Here's another article...It's from Ironman, but written by Bill Starr(yes THAT Bill Starr)
http://www.ironmanmagazine.com/low-rep-lowdown/

Nice reads.

I wonder if there is a better route to go, 5/3/1 or 3/5/1? hmmm....

[Jasonk282]

Nice reads.

I wonder if there is a better route to go, 5/3/1 or 3/5/1? hmmm....

3/5/1 has you hitting 2-3 singles up to your 1RM on weeks 3 and 1. All I am doing is hitting singles, doubles and triples at the same weight to get more volume at the 85,90 and 95% intensity.

[Anthony21]

3/5/1 has you hitting 2-3 singles up to your 1RM on weeks 3 and 1. All I am doing is hitting singles, doubles and triples at the same weight to get more volume at the 85,90 and 95% intensity.

I'm reading that Bill Starr article you linked and he's stating with his programming he has triples, doubles and singles thrown in his routine, similar to 3/5/1 it sounds like.

I haven't seen the outline to 3/5/1. You have it by chance?

[Jasonk282]

I'm reading that Bill Starr article you linked and he's stating with his programming he has triples, doubles and singles thrown in his routine, similar to 3/5/1 it sounds like.

I haven't seen the outline to 3/5/1. You have it by chance?

No, I used to but I evidently deleted it off the computer.

[Anthony21]

No, I used to but I evidently deleted it off the computer.

Damn I wanted to see what the template looked like haha.

[Jasonk282]

Damn I wanted to see what the template looked like haha.

Well I had it then someone, Anthony, LOL sent me the 5/3/1 book so I deleted the other one...yup I blame you.

[Anthony21]

Well I had it then someone, Anthony, LOL sent me the 5/3/1 book so I deleted the other one...yup I blame you.

Hahaha well sorry I did you a solid favor and you landed up for whatever reason deleting the 3/5/1 template.

[Jasonk282]

Hahaha well sorry I did you a solid favor and you landed up for whatever reason deleting the 3/5/1 template.

It's all good homie.

[Anthony21]

It's all good homie.

Is it Jason? Is it really "all good homie"

[Jasonk282]

to be sure to crank out volume, gonna begin with that too..

I figure id keep the the same as my BBB sets. Worked out fine today.

[ODoyle99]

Singles, doubles and triples build more strength than doing straight 10 rep sets.

I use the BBB sets for my size and the 5/3/1 sets for my strength. Much like the 3/5/1 set up. So I hit the required reps then hit singles, doubles or triples. I like to double my work set so if it's 5 reps, hit 5 singles or any combination there of.

http://www.t-nation.com/free_online_...the_rule_of_90

Here's another article...It's from Ironman, but written by Bill Starr(yes THAT Bill Starr)
http://www.ironmanmagazine.com/low-rep-lowdown/

I was wondering why you did singles and doubles rather than straight reps too. Good info, I'll probably try something like it too

Oh, and subb'd!

[Jasonk282]

I was wondering why you did singles and doubles rather than straight reps too. Good info, I'll probably try something like it too

Oh, and subb'd!

Thanks for the sub.

Singles, doubles and triples are not for everyone. I feel that my body responds much better to heavy weight low reps than it does repping out the weight. I like to keep the intensity up so that's why I hit the singles, doubles and triples aftwards. Also I take maybe 15 to 30 seconds between them so its like a rest pause rather than how a typical single would be done.

Maybe ill rep out next week to make you girls happy...

[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.

[Retoaded]

Pearl Harbor - what were the Japs even thinking?

[Anthony21]

Nice job buddy and respect to your family serving our country.

[Jasonk282]

Nice job buddy and respect to your family serving our country.

Thanks. See how I colored the singles blue...that's so you don't miss them.

[jgreystoke]

I'm reading that Bill Starr article you linked and he's stating with his programming he has triples, doubles and singles thrown in his routine, similar to 3/5/1 it sounds like.

I haven't seen the outline to 3/5/1. You have it by chance?

No, I used to but I evidently deleted it off the computer.

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.

[Anthony21]

Thanks. See how I colored the singles blue...that's so you don't miss them.

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

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.

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