Reply
Page 1 of 302 1 2 3 11 51 101 ... LastLast
Results 1 to 30 of 9031
  1. #1
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline

    Soviet Ideology: The smolovization of society

    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
    Last edited by LegosInMyEgos; 08-14-2010 at 10:13 PM.
    Reply With Quote

  2. #2
    Has a serious side dtaps24's Avatar
    Join Date: Feb 2006
    Location: Decatur, Georgia, United States
    Posts: 8,626
    Rep Power: 25260
    dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000)
    dtaps24 is offline
    In. I'd go with Option 1 or 3 since it's easier to pull a couple days after squatting than vice-versa. I'd also consider working off your pause bench max and pausing on the lower rep sets to dial in your form. Go get em.
    Reply With Quote

  3. #3
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    This is the singles layout I'm thinking of doing. There are a few other people doing the same thing.

    Week 1: 3x3 +3 singles
    Week 2: 3x5
    Week 3: 5,3,1 +2 singles
    Week 4: Deload
    Reply With Quote

  4. #4
    1 Corinthians 13 sirwazzles's Avatar
    Join Date: Jun 2007
    Age: 29
    Posts: 4,205
    Rep Power: 1485
    sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000)
    sirwazzles is offline
    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
    Reply With Quote

  5. #5
    Banned DanielBeauchamp's Avatar
    Join Date: Jul 2009
    Location: Toronto, Ontario, Canada
    Age: 28
    Posts: 12,858
    Rep Power: 0
    DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000)
    DanielBeauchamp is offline
    In. Option 3 looks good to me.
    Reply With Quote

  6. #6
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    Originally Posted by dtaps24 View Post
    In. I'd go with Option 1 or 3 since it's easier to pull a couple days after squatting than vice-versa. I'd also consider working off your pause bench max and pausing on the lower rep sets to dial in your form. Go get em.
    Originally Posted by sirwazzles View Post
    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.
    Originally Posted by DanielBeauchamp View Post
    In. Option 3 looks good to me.

    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.
    Reply With Quote

  7. #7
    Dr.Fa.Gott SwamFin's Avatar
    Join Date: Jun 2010
    Posts: 386
    Rep Power: 1574
    SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000)
    SwamFin is offline
    where is your lat work?
    The iron is the enemy; it's constantly fighting you in the gym. You need to attack the enemy without fear.
    Reply With Quote

  8. #8
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    Originally Posted by SwamFin View Post
    where is your lat work?
    Lulz, oops.

    I guess I should throw something in on Bench day, and maybe OH Press day.

    This sucks, I'm gonna have to take some stuff out to make room.
    Reply With Quote

  9. #9
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    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?
    Reply With Quote

  10. #10
    1 Corinthians 13 sirwazzles's Avatar
    Join Date: Jun 2007
    Age: 29
    Posts: 4,205
    Rep Power: 1485
    sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000) sirwazzles is just really nice. (+1000)
    sirwazzles is offline
    Originally Posted by LegosInMyEgos View Post
    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.
    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.

    Originally Posted by LegosInMyEgos View Post
    This sucks, I'm gonna have to take some stuff out to make room.
    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
    Reply With Quote

  11. #11
    Has a serious side dtaps24's Avatar
    Join Date: Feb 2006
    Location: Decatur, Georgia, United States
    Posts: 8,626
    Rep Power: 25260
    dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000)
    dtaps24 is offline
    Originally Posted by LegosInMyEgos View Post
    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?
    Yes. the 5x10 is BBB but he doesn't recommend 4 exercises at that rep range, have you read the E-Book?
    Reply With Quote

  12. #12
    Dr.Fa.Gott SwamFin's Avatar
    Join Date: Jun 2010
    Posts: 386
    Rep Power: 1574
    SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000)
    SwamFin is offline
    Wendler reccomends 5x10 for any assistance exercise you don't have a better idea for
    The iron is the enemy; it's constantly fighting you in the gym. You need to attack the enemy without fear.
    Reply With Quote

  13. #13
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    Originally Posted by sirwazzles View Post
    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.
    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.

    Originally Posted by dtaps24 View Post
    Yes. the 5x10 is BBB but he doesn't recommend 4 exercises at that rep range, have you read the E-Book?
    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.
    Reply With Quote

  14. #14
    Has a serious side dtaps24's Avatar
    Join Date: Feb 2006
    Location: Decatur, Georgia, United States
    Posts: 8,626
    Rep Power: 25260
    dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000)
    dtaps24 is offline
    Originally Posted by LegosInMyEgos View Post
    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.
    Less sets not 5x10, 3x10, just my suggestion.
    Reply With Quote

  15. #15
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    Originally Posted by SwamFin View Post
    Wendler reccomends 5x10 for any assistance exercise you don't have a better idea for
    I'm most likely going to change the rep scheme for cleans, Front squats, kroc rows, and Incline bench.
    Reply With Quote

  16. #16
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    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.
    Reply With Quote

  17. #17
    Dr.Fa.Gott SwamFin's Avatar
    Join Date: Jun 2010
    Posts: 386
    Rep Power: 1574
    SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000)
    SwamFin is offline
    Originally Posted by LegosInMyEgos View Post
    Bench Day
    *5/3/1 Bench
    3x10 Close grip bench
    5X10 Dumbell bench
    5x10 Dips
    4x10 Barbell Rows

    I would do the CG as 5x10. Then weighted Dips 5x5. Then 3 sets of DB Bench, DC style. Rows are good

    OH Press Day
    5/3/1 OH Press
    5x10 Weighted pull ups
    3-4x20 Shrugs
    4x8 Incline Bench

    Why shrugs? Tricep superset would work well on this day. Look through entkommen's log.

    Deadlift Day
    5/3/1 Deadlift
    5x5 Front squats
    5x20 Dumbbell Kroc Rows
    3x10 Heavy abs
    Cleans

    Don't row twice a week at first. I would do Cleans to warmup before your DL. Where is your hamstring and glute assistance?

    Squat Day
    5/3/1 Squat
    5x10 Step ups
    4x10 Heavy abs
    4x10 Good Mornings

    You will probably need more squat volume that 3 sets a week. You should put hypers or 45 back raises on one lower day.

    Bolded are exercises I'm definitely incorporating, non bolded are opened to be changed/removed.

    Keep helping.
    Answers in bold
    The iron is the enemy; it's constantly fighting you in the gym. You need to attack the enemy without fear.
    Reply With Quote

  18. #18
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    Originally Posted by swanfin
    I would do the CG as 5x10. Then weighted Dips 5x5. Then 3 sets of DB Bench, DC style. Rows are good

    I think 5x10 for CG is too much volume for CG, and Dave recommended 50 total reps for weighted dips. I have a really ****ty machine that I do dips on that gets wider towards the end, so I don't like going too heavy on them. Wouldn't doing 4 assistance exercises be a little too much?

    Why shrugs? Tricep superset would work well on this day. Look through entkommen's log.

    Idk why shrugs, I feel them when I do them so I continue to do them. Maybe I should do something for tri's on OH day

    Don't row twice a week at first. I would do Cleans to warmup before your DL. Where is your hamstring and glute assistance?

    Why shouldn't I do rows twice a week? I don't have any direct glute and ham work this day, it's all on my leg day, what should I add in?

    You will probably need more squat volume that 3 sets a week. You should put hypers or 45 back raises on one lower day.

    I have never done hypers before, maybe I will add them in
    I'm used to doing a ****load of assistance work, it's hard for me to fit everything in 3 assistance exercises.
    Reply With Quote

  19. #19
    Dr.Fa.Gott SwamFin's Avatar
    Join Date: Jun 2010
    Posts: 386
    Rep Power: 1574
    SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000) SwamFin is just really nice. (+1000)
    SwamFin is offline
    Originally Posted by LegosInMyEgos View Post
    I'm used to doing a ****load of assistance work, it's hard for me to fit everything in 3 assistance exercises.
    That's ok. I think you should just do BBB as outlined tbh.
    The iron is the enemy; it's constantly fighting you in the gym. You need to attack the enemy without fear.
    Reply With Quote

  20. #20
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    Originally Posted by SwamFin View Post
    Have you read the book? More is not better. It's just assistance.
    Yea I read it yesterday.

    I know his philosophy on assistance, that's why it's hard for me, I'm used to doing a ****load.
    Reply With Quote

  21. #21
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    *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?????
    Reply With Quote

  22. #22
    GH15 approved Ka0s's Avatar
    Join Date: Nov 2007
    Location: United States
    Age: 29
    Posts: 28,810
    Rep Power: 12310
    Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000) Ka0s is a splendid one to behold. (+10000)
    Ka0s is offline
    way too much ****. less is more
    Reply With Quote

  23. #23
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    Originally Posted by Ka0s View Post
    way too much ****. less is more
    It's hard to pick, I love all my accessory work equally.
    Reply With Quote

  24. #24
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    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.
    Reply With Quote

  25. #25
    Registered User AmericanPhysco's Avatar
    Join Date: Jul 2008
    Posts: 1,450
    Rep Power: 1037
    AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500) AmericanPhysco is a jewel in the rough. (+500)
    AmericanPhysco is offline
    Originally Posted by LegosInMyEgos View Post
    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.

    Neat. I've just started running 5/3/1 too and have similiar squat and deadlift numbers. But I'm basically doing boring but big with a few tweaks. Will be checking in to see your progress.
    Reply With Quote

  26. #26
    Banned DanielBeauchamp's Avatar
    Join Date: Jul 2009
    Location: Toronto, Ontario, Canada
    Age: 28
    Posts: 12,858
    Rep Power: 0
    DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000) DanielBeauchamp is a name known to all. (+5000)
    DanielBeauchamp is offline
    Originally Posted by LegosInMyEgos View Post
    I think I'm probably overtrained
    No, you're not.
    Reply With Quote

  27. #27
    Has a serious side dtaps24's Avatar
    Join Date: Feb 2006
    Location: Decatur, Georgia, United States
    Posts: 8,626
    Rep Power: 25260
    dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000)
    dtaps24 is offline
    Originally Posted by DanielBeauchamp View Post
    No, you're not.
    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.
    Reply With Quote

  28. #28
    idk lol LegosInMyEgos's Avatar
    Join Date: Jul 2009
    Location: United States
    Posts: 23,924
    Rep Power: 16985
    LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000) LegosInMyEgos is a splendid one to behold. (+10000)
    LegosInMyEgos is offline
    Originally Posted by AmericanPhysco View Post
    Neat. I've just started running 5/3/1 too and have similiar squat and deadlift numbers. But I'm basically doing boring but big with a few tweaks. Will be checking in to see your progress.
    Cool, you have a log? What's your squat and deadlift?

    Originally Posted by dtaps24 View Post
    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.
    It's impossible to keep back day to only 3 accessories when I need curls and cleans.
    Last edited by LegosInMyEgos; 08-14-2010 at 12:21 PM.
    Reply With Quote

  29. #29
    Has a serious side dtaps24's Avatar
    Join Date: Feb 2006
    Location: Decatur, Georgia, United States
    Posts: 8,626
    Rep Power: 25260
    dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000)
    dtaps24 is offline
    No, I was saying you're fine with that split, just don't count the abs as an accessory and you're at 3 right?
    Reply With Quote

  30. #30
    Has a serious side dtaps24's Avatar
    Join Date: Feb 2006
    Location: Decatur, Georgia, United States
    Posts: 8,626
    Rep Power: 25260
    dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000) dtaps24 has much to be proud of. One of the best! (+20000)
    dtaps24 is offline
    Originally Posted by LegosInMyEgos View Post
    It's hard to pick, I love all my accessory work equally.
    You can always rotate your accessories that way it's not a complete break-up just seeing other people.
    Reply With Quote

Similar Threads

  1. Replies: 4
    Last Post: 02-12-2007, 08:45 PM
  2. Replies: 10
    Last Post: 01-10-2007, 05:13 PM
  3. Combat sports and the rest of society
    By T-bomb in forum MMA Fighting
    Replies: 6
    Last Post: 12-05-2006, 10:33 AM
  4. The feminization of society: Judeo-Christian value
    By pachovia in forum Religion and Politics
    Replies: 39
    Last Post: 10-31-2005, 10:00 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts