New log since the old one doesn't represent what I'm doing anymore.
Going be running 5/3/1 for a while, using an accessory layout similar to Dave Tate's . It's not concrete yet, but heres the layout for the first cycle.
Bench Day
*5/3/1 Bench
5x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
OH Press Day
5/3/1 OH Press
5x10 Dumbell Military
3-4x20 Shrugs
5x10 Incline Bench
Deadlift Day
5/3/1 Deadlift
5x10 Front squats
5x20 Dumbbell Kroc Rows
4x10 Heavy abs
Cleans
Squat Day
5/3/1 Squat
5x20 Leg Press
5x10 Step ups
3x10 Heavy abs
3x10 Good Mornings
It's on no particular order, but I think I'm going to do one of the following
Option 1:
Monday: Squat
Tuesday: Bench
Thursday: Deadlift
Saturday: OH Press
Option 2:
Monday: Bench
Tuesday: Squat
Thursday: OH press
Saturday: Deadlift
Option 3:
Sunday: Squat
Monday: Bench
Wednesday: Deadlift
Friday: OH Press
Option 1:
Sunday: Bench
Monday: Squat
Wednesday: OH press
Friday: Deadlift
Possible modifications to the program:
1. I might do the version of 5/3/1 that incorporates singles, or just do it on certain lifts
2. probably going to set my bench max ~5 lbs higher because I don't think I will benefit from having it that low. One of the main reasons I decided to run 5/3/1 was to be able to work on my squat and deadlift form, since this really isnt as much of an issue on bench I can work with more weight.
3. Cleans won't be done for 10 reps
4. Front squats and Incline bench might be done for less than 10 reps. I feel they might be too exhausting if I do sets of 10 with them. I will still use conservative weight with them.
I'm gonna start either Sunday or Monday depending on which layout I choose. I figured since the first cycle is ridiculously light anyway, that I would just wait 3 more weeks to deload.
The excel program didn't actually use 90% of the 1RM you plugged in, it used 89% for some reason, so I had to play with maxes till it got where I wanted. Anyone know how to change the multiplier from 89% to 90%?
Goals by 2011
BW=182
Bench: 340 paused or 355 tng ass on bench
Squat: 425
Deadlift: 500 no hitch
|
-
08-13-2010, 12:39 PM #1
Soviet Ideology: The smolovization of society
Last edited by LegosInMyEgos; 08-14-2010 at 10:13 PM.
-
08-13-2010, 12:43 PM #2
-
08-13-2010, 12:49 PM #3
-
08-13-2010, 04:08 PM #4
I'd go with option 3. And since you're doing deadlift, squat, front squat, and cleans (though you said you don't get enough leg/quad in the deadlifts) I'd replace the front squat with something for your hams unless you feel deadlifts work them fine. To be honest, you've got a lot of overlap that I sorta talked about in that other post. If you can handle it, then this looks fine to me. But I'd make sure to think about that because you'll probably get burnt out fast if you're doing mostly heavy work.
"Rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. " 1 Timothy 4:7-8
-
-
08-13-2010, 04:13 PM #5
-
08-13-2010, 04:41 PM #6
The problem with option 1 and 3 is I'm scared squatting will take away from my bench. Doing anything the day before benching always seems to effect it. This probably won't be an issue since everything is gonna be mad light for the first few waves though. I don't know yet.
Also, since I think I'm probably overtrained, I'm gonna do the 5/3/1 with singles, except for the first wave I'm gonna skip the singles the first week, and only do the singles the last week. This way even if I go overboard with the singles I'm deloading the next week anyway so it doesn't matter.
So instead of
Week 1: 3x3 +3 singles
Week 2: 3x5
Week 3: 5,3,1 +2 singles
Week 4: Deload
I'm gonna
Week 1: 3x5
Week 2: 3x3
Week 3: 5,3,1 +2 singles
Week 4: Deload
After this, I will probably do the singles version as written, and probably only deload every other wave.
-
08-13-2010, 04:48 PM #7
-
08-13-2010, 04:51 PM #8
-
-
08-13-2010, 04:56 PM #9
Bench Day
*5/3/1 Bench
3x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows
OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
3-4x20 Shrugs
5x10 Incline Bench
Deadlift Day
5/3/1 Deadlift
5x10 Front squats
5x20 Dumbbell Kroc Rows
4x10 Heavy abs
Cleans
Squat Day
5/3/1 Squat
5x20 Leg Press
5x10 Step ups
3x10 Heavy abs
3x10 Good Mornings
How does that look?It seems like a little too much volume, should I take something out?
-
08-13-2010, 05:04 PM #10
If everyone had said 2 or 4, would you have agreed with that? A lot of times I'll know what I want to do after I've been given suggestions and I realize I would've rather had them give me a different response because I liked the other option better or they give me the "right" response and I'm all stoked about it, lol. This seems like the former situation.
Replace front squat with pull ups. Replace leg press with front squat. Problem solved.
By the way, I didn't even realize until now that Options 1 and 3 are the same as well as 2 and 4, just different days of the week. I think what days you workout on are simply personal preference/what fits your schedule. It's more the layout where our imput would help at all. Lol."Rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. " 1 Timothy 4:7-8
-
08-13-2010, 05:08 PM #11
-
08-13-2010, 05:10 PM #12
-
-
08-13-2010, 05:11 PM #13
Fine. No leg press for the first wave, the leg press I use doesn't go heavy enough for me anyway , only room for 11 plates.
Yea, I read the book yesterday.
Dave Tate's version has 3 accessories, and some people on this site use 4. I can't figure out how to fit everything with only 3 accessories per workout.
-
08-13-2010, 05:19 PM #14
-
08-13-2010, 05:19 PM #15
-
08-13-2010, 05:26 PM #16
Bench Day
*5/3/1 Bench
3x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows
OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
3-4x20 Shrugs
4x8 Incline Bench
Deadlift Day
5/3/1 Deadlift
5x5 Front squats
5x20 Dumbbell Kroc Rows
3x10 Heavy abs
Cleans
Squat Day
5/3/1 Squat
5x10 Step ups
4x10 Heavy abs
4x10 Good Mornings
Bolded are exercises I'm definitely incorporating, non bolded are opened to be changed/removed.
Keep helping.
-
-
08-13-2010, 05:35 PM #17
-
08-13-2010, 05:57 PM #18
-
08-13-2010, 06:02 PM #19
-
08-13-2010, 06:05 PM #20
-
-
08-13-2010, 10:14 PM #21
*5/3/1 Bench
3x10 Close grip bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows
OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
4x8 Skull crushers
4x8 Incline Bench
Deadlift Day
5/3/1 Deadlift
4x5 Front squats
4x10 Curls
3x10 Heavy abs
Cleans
Squat Day
5/3/1 Squat
1x10 Squats
5x15 Weighted hypers
4x10 Heavy abs
3x8 Good Mornings
How about this?????
-
08-13-2010, 10:17 PM #22
-
08-13-2010, 10:23 PM #23
-
08-13-2010, 10:33 PM #24
Bench Day
5/3/1 Bench
5X10 Dumbell bench
5x10 Dips
4x10 Barbell Rows
OH Press Day
5/3/1 OH Press
5x10 Weighted pull ups
4x8 Skull crushers
4x8 Incline Bench
Deadlift Day
5/3/1 Deadlift
4x5 Front squats
4x10 Curls
3x10 Heavy abs
Cleans
Squat Day
5/3/1 Squat
4x10 Sled Hack squat or 4x10 squats
5x15 Weighted hypers
4x10 Heavy abs
There, now everything is fine except deadlift day.
-
-
08-14-2010, 06:35 AM #25
-
08-14-2010, 07:04 AM #26
-
08-14-2010, 09:47 AM #27
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Yes, IMHO he is. He hasn't PRd in a long, his form is slipping, he is injured, even his best lift has plateaud largely, so if you ask me, or 99.99% of the people on this board with higher totals than he has, we would share the opinion that he is probably overtrained. I respect you DB, you are a hard worker and right now what you are doing is working for you, but you might wanna be careful about speaking in absolutes. No hate at all, just a polite suggestion that I think may cut down on the nonsensical counterproductive arguments (unless you enjoy those).
But that's not why I came in here, Andrew, looks like you already beat me to the punch but here are some FAQ's from Wendler's log, 44 is a good one for you:
http://asp.elitefts.com/qa/training-...=123083&tid=63
Good luck with it, goal is to train hard AND smart, you've got the first part nailed, but the second part is all that's keeping you from doing some big things.
-
08-14-2010, 11:59 AM #28
-
-
08-14-2010, 01:43 PM #29
-
08-14-2010, 01:45 PM #30
Similar Threads
-
Are the rock;folk;country and pop communities the degerates of society?
By RippedRebeL in forum Misc.Replies: 4Last Post: 02-12-2007, 08:45 PM -
How can we solve the problem of society beleiving in anything the tv says.
By Klippymitch in forum Misc.Replies: 10Last Post: 01-10-2007, 05:13 PM
Bookmarks