Thanks J
Mr. Wendler just released this gem... And I think I may start doing it:
http://www.jimwendler.com/2012/11/53...rent-approach/
|
-
11-08-2012, 09:15 AM #1141Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
-
11-08-2012, 09:48 AM #1142
Nice fukcing job man, but where's the video? Did you ever get to a 3 plate pull? I'd say you should have that no problem now.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
-
11-08-2012, 11:36 AM #1143
I'm not filming at the new gym yet... Need to see what their policy on that is, and get my camera from my parents' house. It's going to be a pain for the next month or so, as we're moving on the 1st...
But hey, in a year or so, I'm hoping to have a home gym in the garage... Woo!
I'd never gotten to a 3 plate pull, no...
Apparently my 1rm as of my beginning this cycle is 322lbs on deads... That 250x10 puts me at 333lbs, and reading that article from Jim has made me want to do heavy singles at the end of the format... Next deadlift would have me pulling a 290lb single.Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
-
11-08-2012, 06:00 PM #1144
-
-
11-08-2012, 06:26 PM #1145
Starting next cycle, I'll be doing a single after the 5/3/1 programming. It'll be Wendler's max, not a true 1RM, but at least 90%... Wondering how it'll affect everything from time to recovery to gains.
Also, I went out today and bought one of these:
Fits well... And 22$. So we'll see how she go tomorrow for bench.Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
-
11-08-2012, 08:55 PM #1146
-
11-08-2012, 09:17 PM #1147
I like the idea of the singles. I like most anything about 5/3/1 that has you lifting heavier more frequently.
I wouldn't expect a compression shirt like that to do a whole lot for you other than keep you warm if your gym is cold. Who knows though.My Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
-
11-09-2012, 05:43 AM #1148
Not 100% sure yet, but I think it's at the end of every session. And it's not a real max, but 90% (Wendler's training max)
5/3/1 and Singles: A Simple and Different Approach
One thing that I have been doing with my own training for the past year and a half and the lifters that I have been fortunate to help guide online is using singles in the 5/3/1 training program. The best way that I’ve found is simply taking a single, at the end of your 5/3/1 sets, at your Training Max.
This will ensure that you will always be hitting 90% of your max (or more, depending on where you are at in your training cycle). There are numerous programming changes that can/do happen within the training cycle (especially during meet prep) but if you love to add in a heavy single and get confused as to how much to do – simply hit your training max after your main work.
Again, there are numerous options within these parameters and will be shown in the upcoming “Beyond 5/3/1” book; but hit reps and hit singles at your Training Max. Expect more from yourself. If you don’t do what is necessary to recover, you will fail. If you do all that is necessary and have the discipline to follow through, you will be greatly rewarded. Seems to be a common theme in training and in life.Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
-
-
11-09-2012, 06:18 AM #1149
I have some similar shirts that I used to wear when I was running in the winter - they definitely keep you warm. I think I was running at freezing temps in just sweat pants and one of those long sleeve shirts. Never tried it for lifting though - never that cold in my basement.
My Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
-
11-09-2012, 06:46 AM #1150
-
11-09-2012, 08:26 PM #1151
Red text means work set
Orange text means reps or weight PR
Friday, November 9th, 2012
Bench 5+ day
Barbell Bench Press:
------------------
70 lb x 5 reps (+42 pts)
85 lb x 5 reps (+47 pts)
100 lb x 3 reps (+41 pts)
110 lb x 5 reps (+55 pts)
125 lb x 5 reps (+61 pts)
145 lb x 12 reps (+85 pts)
Bench accessory work:
-------------------------
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
One-Arm Dumbbell Row:
---------------------
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
---------------------------------------------------
That felt good... I'm working more and more on my arch and leg drive. I also wore the compression shirt today. Kept me warm and cool all the same time ... I didn't sweat as much as I usually did... But then again, I didn't feel as worked today, either.
Getting up there. 145x10 puts my 1rm ~202lbs, so I'll be back up to my old self quite quickly. No adverse feelings in my chest either, everything's 5 by 5Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
-
11-10-2012, 09:31 AM #1152
-
-
11-10-2012, 10:37 AM #1153
-
11-10-2012, 02:21 PM #1154
-
11-10-2012, 02:47 PM #1155
-
11-12-2012, 08:52 AM #1156
-
-
11-12-2012, 09:15 AM #1157
Nice repout on bench man. Way to smash those BBB sets too. What % did you use on those?
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
-
11-12-2012, 09:19 AM #1158
-
11-12-2012, 09:19 AM #1159
-
11-12-2012, 09:43 AM #1160
-
-
11-12-2012, 10:14 AM #1161
-
11-12-2012, 10:29 AM #1162
Just posted this in Vick's log ... I love LOVE this song:
List time:
- No more Monsters
- Replace Monsters with water
- No more junk from the corner store
- No more Tim Hortons
- Limit calories to ~1700 on rest days, and ~2000 on workout days, IF style
- STICK TO IF
- Integrate cardio into the routine
- Attack that hill when the weather gets better
Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
-
11-12-2012, 10:36 AM #1163
-
11-12-2012, 11:15 AM #1164
-
-
11-12-2012, 02:49 PM #1165
I saw this the other day and was intrigued. I was also wondering if you do it each week or just on 5/3/1 week. I might incorporate it in and start it off on 5 week (which is my killer) and then 5/3/1 week and if I am doing well, then add it in on the 3 week also. Thoughts?
Also excited about his new book. Should have some interesting programs in it.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
-
11-12-2012, 02:52 PM #1166
-
11-12-2012, 04:37 PM #1167
Saturday squats follow:
I dunno ... I'm almost thinking about making it during the deload day, but instantly thought about putting at the end of the 5+ week stuff... Before or after assistance work is what I'm wondering, though...
Thinking about picking up 2nd edition before this one comes out. But I don't know what the changes are/if it's worth it...
Thanks! It's not... lol ... I've never really felt much on bench day, to be honest. I'm thinking that it'll start to kick in when the weight starts to get heavier.
Red text means work set
Orange text means reps or weight PR
Saturday, November 10th, 2012
Squat 5+ day
Barbell Squat:
------------------
105 lb x 5 reps (+54 pts)
135 lb x 5 reps (+66 pts)
160 lb x 4 reps (+71 pts)
170 lb x 5 reps (+83 pts)
200 lb x 5 reps (+102 pts)
225 lb x 7 reps (+133 pts)
I'm PISSED about this. 7?
Problem is that I was wearing my compression shirt, and the bar kept slipping. So that added to things... Lesson learned: No compression shirt on bench/squat days.
Squat accessory work:
-------------------------
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
Lying Leg Curls:
---------------------
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
---------------------------------------------------
So that's that. I only hit seven reps on 5+. I'm pissed off about it, but what can you do. At least it's not because of my form or anything... I'll just not wear the compression shirt on squat, nor bench days (because I was sliding off the bench with it too...)
Leaving for OHP day in a few minutes... Here's a song for you:
Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
-
11-12-2012, 04:43 PM #1168
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,963
- Rep Power: 142829
Bar slippage can definitely kill a set fast. You still nailed 2 more than your required reps, plus you know you would hve had more with a different shirt.
Fine work on the 5x10 as wellPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
-
-
11-13-2012, 05:49 AM #1169
Red text means work set
Orange text means reps or weight PR
Monday, November 12th, 2012
OHP 3+ day
Standing Military Press:
------------------
45 lb x 5 reps (+54 pts)
60 lb x 5 reps (+59 pts)
70 lb x 3 reps (+51 pts)
80 lb x 5 reps (+68 pts)
90 lb x 3 reps (+58 pts)
105 lb x 5 reps (+81 pts)
OHP accessory work:
-------------------------
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)
Chin-Up:
---------------------
3 reps (+19 pts)
2.5 reps (+15 pts)
2 reps (+11 pts)
1.5 reps (+7 pts)
1.5 reps (+7 pts)
Dips - Triceps Version:
---------------------
5 reps (+29 pts)
5 reps (+29 pts)
5 reps (+29 pts)
5 reps (+29 pts)
4 reps (+22 pts)
Hanging leg raise (seat):
---------------------
5 reps (+5 pts)
8 reps (+5 pts)
8 reps (+5 pts)
---------------------------------------------------
Work. Work was done here.
I dunno what got into me, but I kind of like it. Chin ups, though... Why... WHY?! Will be doing them every workout now. Wheeeee!
I was watching some teenagers "squat" while I was doing accessory work. What do you guys do when you see someone doing something blatantly wrong? Do you point it out?Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
-
11-13-2012, 06:22 AM #1170
Bookmarks