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  1. #391
    Registered User trancebreak's Avatar
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    Originally Posted by NorthStrong View Post
    Definitely been enjoying the progress lately! Haha I hope you don't up your game or I won't be able to catch you lol! How long have you been lifting for now? And yeah I definitely intend on riding 5/3/1 for a LONG time.
    1 year 7 months right now mate! My second cycle of MC is going quite well, going to go for one more before I move to other programming. I'll be bulking too so gains will be made
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  2. #392
    cheeky & annoying izzygrant's Avatar
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    10's and 8's on your 3+? you need to up your training max lol
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  3. #393
    Registered User MouthForWar's Avatar
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    Great lifting going on here man! How do you deal with sessions where you don't have much energy/all the weights feel heavy, etc? Just do the prescribed reps? I've been hitting PR's consistently, but just yesterday I had a crappy DL session where everything felt heavy, so I figured I'd listen to my body and just get the prescribed reps and leave. I was also curious to know what your diet is like, I mean do you keep track of calories and if yes how high above maintenance?
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  4. #394
    Registered User dabucche's Avatar
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    Originally Posted by izzygrant View Post
    10's and 8's on your 3+? you need to up your training max lol
    Even though he is getting stronger? Wouldn't the volume be a good thing, if he began lifting somewhat recently
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  5. #395
    Because Kaz NorthStrong's Avatar
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    Originally Posted by trancebreak View Post
    1 year 7 months right now mate! My second cycle of MC is going quite well, going to go for one more before I move to other programming. I'll be bulking too so gains will be made
    Awesome, that's where I will be at when my meet comes, so I hope to be where you are at now! Been loving watching your mad(cow) progress!

    Originally Posted by izzygrant View Post
    10's and 8's on your 3+? you need to up your training max lol
    No way gurl, gotta keep that momentum going, those higher reps are still bilding muscle and getting me stronger!

    Originally Posted by MouthForWar View Post
    Great lifting going on here man! How do you deal with sessions where you don't have much energy/all the weights feel heavy, etc? Just do the prescribed reps? I've been hitting PR's consistently, but just yesterday I had a crappy DL session where everything felt heavy, so I figured I'd listen to my body and just get the prescribed reps and leave. I was also curious to know what your diet is like, I mean do you keep track of calories and if yes how high above maintenance?
    Thanks man, and honestly I don't tend to have too many crappy sessions because like I said to Izzy I do my best to keep training momentum going, and staying mentally positive. Other than a couple bad DL sessions things have gone swimmingly well. On the off chance that I do have a bad session I just do my best to hit a PR still, and if I don't then I just accept that I did my best, and if I didn't PR then it is OK because it's all about the day of the meet anyway and 1 training session isn't as important as the months and years of training leading up to it. It's just about staying mentally positive.

    And on the diet front, last few days have been a chitshow, but the goal of my diet is to eat about 2800-3000 cal a day with abotu 210g of protein and the rest being carbs and fat. 30g of Fibre as well is important. The bad thing is that I have not so great of willpower when bulking because I grew up as a fat kid and I tend to over indulge too much ending up with like 6000 calorie days by accident. But that's on me for getting too fat too fast, I just need to be more consistent, because the slower you gain weight the better really.

    Originally Posted by dabucche View Post
    Even though he is getting stronger? Wouldn't the volume be a good thing, if he began lifting somewhat recently
    You got it, as a beginner I think the volume is important to me for building muscle and just building a base of strength.
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  6. #396
    Registered User Filmbuff81's Avatar
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    Originally Posted by northstrong View Post
    no way gurl, gotta keep that momentum going, those higher reps are still building muscle and getting me stronger!
    this
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  7. #397
    Kfme psychodiver9's Avatar
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    Originally Posted by izzygrant View Post
    10's and 8's on your 3+? you need to up your training max lol
    I agree here. 10 and 8 on 5 week maybe. Not on 3s
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  8. #398
    Registered User samsont's Avatar
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    Originally Posted by psychodiver9 View Post
    I agree here. 10 and 8 on 5 week maybe. Not on 3s
    If he keeps going it'll get there and if not , well he's just gonna get huge! Worst things he could do right now would be 1) change programming 2) start grinding lifts
    Recovering fatass
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  9. #399
    Registered User Filmbuff81's Avatar
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    Originally Posted by samsont View Post
    If he keeps going it'll get there and if not , well he's just gonna get huge! Worst things he could do right now would be 1) change programming 2) start grinding lifts
    again this
    the latest and greatest in training...or whatever.

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  10. #400
    Because Kaz NorthStrong's Avatar
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    Lol thanks for the support guys! I know it's definitely working..if my squat went from 285x3 to 285x9 I am definitely stronger. Again, this cycle is about mental recovery so I kee smashing and am not grinding, trying a higher frequency thing, and so on.

    If you look at a lot of big guys from years past, a LOT of their training revolved around that 5-10 range. Rep range is not important as long as the effort is there. I stop when the last rep is too hard and I would miss either the next rep, or the one after that.

    Also keep in mind since I am a beginner the higher reps will support some much needed growth. I'mma just keep going!
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  11. #401
    Because Kaz NorthStrong's Avatar
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    531 C6W2 Deadlift

    Agile 8 + Jump Rope
    Box Jump 3x2 PR
    Deadlift 285x7 PR
    Squat 5x3 - 225, 30 second rests

    Solid day. Ran out of time to hit the rest of stuff, so I am gonna write a paper now, go to class and bcak to do that stuff after class! Happy with the deadlift and box jump.
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  12. #402
    1500 raw will be wrecked baxtej44's Avatar
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    i say keep the training max where it is at. too many people ignore the higher rep ranges and then regret it 5 or 10 years down the road.
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  13. #403
    Registered User MouthForWar's Avatar
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    Originally Posted by NorthStrong View Post
    531 C6W2 Deadlift

    Agile 8 + Jump Rope
    Box Jump 3x2 PR
    Deadlift 285x7 PR
    Squat 5x3 - 225, 30 second rests

    Solid day. Ran out of time to hit the rest of stuff, so I am gonna write a paper now, go to class and bcak to do that stuff after class! Happy with the deadlift and box jump.
    Congrats on the PR man, you just keep improving! What, in your opinion, is the smartest way to go with the last set of each session? I almost always push it very hard, and although I rarely fail a rep, I always get as many reps as I possibly can meaning that after my last rep I know I would not be able to get another. Do you think it's better to leave an extra rep in the tank?
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  14. #404
    Because Kaz NorthStrong's Avatar
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    Originally Posted by baxtej44 View Post
    i say keep the training max where it is at. too many people ignore the higher rep ranges and then regret it 5 or 10 years down the road.
    Thanks, I agree. Look at the training that guys like Kaz did and it was all like 10 rep stuff then tapering for a contest. That 5-10 rep range is the base of strength, and if that is raised then your max will be as well. It doesn't beat you down as much, so you can train there a long time, submaximal work is great because you're not grinding everything, and that is the rep range where you can build a ton of muscle too. Which is what lifts weights.

    Originally Posted by MouthForWar View Post
    Congrats on the PR man, you just keep improving! What, in your opinion, is the smartest way to go with the last set of each session? I almost always push it very hard, and although I rarely fail a rep, I always get as many reps as I possibly can meaning that after my last rep I know I would not be able to get another. Do you think it's better to leave an extra rep in the tank?
    Thanks bro, haha I am happy with my progress for sure, especially now that the deadlift is starting to come around! My expectations have been raised for my meet and I think I will hit a lot better total than I had originally thought...especially since at the meet I will use a belt, which should be good for probably another 20-30lbs on squat and deadlift, which is like 50 extra on my total. I'm a cheater, I know.

    And yeah for the last set of the main work I always just push it as hard as I can, stopping 1-2 reps shy of failure. Like I said a while ago, I don't think I have even missed a rep since I have started this program, which was in July. You can imagine the confidence that starts to build over time! I don't think that it makes a difference how many reps shy of true failure you are, just so long as you can avoid technical failure. That's where injuries happen and you start to groove in bad technique. There are many times I know I would have been able to hit another rep, but it would have been ugly, so I just stop there.


    Also, my strength curve on the deadlift is totally different now. I know that if I can break it off the ground I'll be able to lock it out. The bar literally accelerates, going faster and faster as the lift goes lol. It's pretty weird. But yeah, pretty hppy with that 285x7. Got 300 for reps next week...too bad my previous PR was a day that I was pissed in the gym and went bananas and hit 300x9 LOL. Also had music in.
    Last edited by NorthStrong; 11-14-2013 at 05:59 PM.
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  15. #405
    Kfme psychodiver9's Avatar
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    While I agree that gains can be made in that range and you should stick with what's working it is just a easy or easier to grind reps in that range as it is in 1-5 reps
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  16. #406
    Because Kaz NorthStrong's Avatar
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    Originally Posted by psychodiver9 View Post
    While I agree that gains can be made in that range and you should stick with what's working it is just a easy or easier to grind reps in that range as it is in 1-5 reps
    True, I guess what I meant is like, even if I am grinding (RPE 10) in that higher range with the lighter weights I just find that the grinders are of a different nature. I've never had a grinder rep that was like the 8th rep of a set that I was like goddamn this isn't gonna move, it was more like, this is just fkn hard. However when going for a heavy 1-3, I'm like this **** ain't moving lol, and wouldn't bother trying to grind it and risk injury, which lowers the volume.

    Which is another kinda important point. If the work set for the day was a heavy double, but you missed the second and only got 1 rep. Then you just got in HALF the planned volume, whereas in a set of say, 8, if you only got 7, that's a much better percentage of the workload that was still achieved.
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  17. #407
    Registered User musclehead09's Avatar
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    Originally Posted by NorthStrong View Post
    531 C6W2 Deadlift

    Agile 8 + Jump Rope
    Box Jump 3x2 PR
    Deadlift 285x7 PR
    Squat 5x3 - 225, 30 second rests

    Solid day. Ran out of time to hit the rest of stuff, so I am gonna write a paper now, go to class and bcak to do that stuff after class! Happy with the deadlift and box jump.
    Nice PRs dude lookin good
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  18. #408
    Registered User MouthForWar's Avatar
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    Originally Posted by NorthStrong View Post
    Thanks, I agree. Look at the training that guys like Kaz did and it was all like 10 rep stuff then tapering for a contest. That 5-10 rep range is the base of strength, and if that is raised then your max will be as well. It doesn't beat you down as much, so you can train there a long time, submaximal work is great because you're not grinding everything, and that is the rep range where you can build a ton of muscle too. Which is what lifts weights.



    Thanks bro, haha I am happy with my progress for sure, especially now that the deadlift is starting to come around! My expectations have been raised for my meet and I think I will hit a lot better total than I had originally thought...especially since at the meet I will use a belt, which should be good for probably another 20-30lbs on squat and deadlift, which is like 50 extra on my total. I'm a cheater, I know.

    And yeah for the last set of the main work I always just push it as hard as I can, stopping 1-2 reps shy of failure. Like I said a while ago, I don't think I have even missed a rep since I have started this program, which was in July. You can imagine the confidence that starts to build over time! I don't think that it makes a difference how many reps shy of true failure you are, just so long as you can avoid technical failure. That's where injuries happen and you start to groove in bad technique. There are many times I know I would have been able to hit another rep, but it would have been ugly, so I just stop there.


    Also, my strength curve on the deadlift is totally different now. I know that if I can break it off the ground I'll be able to lock it out. The bar literally accelerates, going faster and faster as the lift goes lol. It's pretty weird. But yeah, pretty hppy with that 285x7. Got 300 for reps next week...too bad my previous PR was a day that I was pissed in the gym and went bananas and hit 300x9 LOL. Also had music in.
    Oh ok. I'm impressed by the fact that you haven't failed a rep since July! I've failed a rep on the last set twice, one of them was yesterday. I'm somewhat worried because I haven't PR'ed in 2 sessions in a row now... yesterday was my 3x3 OHP session of cycle 2, and on the last set I was hoping for 145x9 since I had gotten 145x8 on 5/3/1 day of cycle 1... I only got 8 reps again and failed the 9th, the 8th rep this time was eaier than last cycle, but still, no PR.
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    Because Kaz NorthStrong's Avatar
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    531 C6W2 Press

    Press 90x3, 105x3, 115x9 PR, 95x8
    Bench 5x10 - 115
    Pullups 65 total
    DB Curls 3x10 - 30
    Lateral Raises 3x10 - 15
    Face Pulls 3x10 - 50

    Great session today. Hit a PR on the press, and the higher reps on it are brutal. It is definitely the right kind of programming for it I think. I have decided that the backoffs are just gonna be with 95 for amrap everytime to make things simpler. Since I have been so inspired by Bill Kazmaier the last week or so (more than usual) I have decided to switch the training up slightly, doing higher reps on the compound lifts in a "boring but big" fashion, at least for the bench, and close grips. Squat and Deadlift will only be 3x10 since I want to do Front Squats and Stiff Legs still. Seems like a lot of volume but a bodybuilder wouldn't be afraid of it, so neither should I.

    The 5x10 on the bench was absolutely awful. It was embarrassing to be challenged by such a light weight, but it definitely did it's job. I did light pauses on the first 3 sets for each rep, then just touch n go on the last 2 sets. Tryna get HOOGE!

    It's very similar to what I am doing now really, just slight changes that will help me build more muscle and a better base of strength. My plan for tapering into the contest is simple, as it approaches I'll just move from 10s to 8s, to 5s, to 3s, while switching the main programming to the 3/5/1 scheme.

    Anyway so that's my little update, and training just keeps going well. Onward and upward.

    Originally Posted by musclehead09 View Post
    Nice PRs dude lookin good
    Thanks bro, can't wait to see your meet results.

    Originally Posted by MouthForWar View Post
    Oh ok. I'm impressed by the fact that you haven't failed a rep since July! I've failed a rep on the last set twice, one of them was yesterday. I'm somewhat worried because I haven't PR'ed in 2 sessions in a row now... yesterday was my 3x3 OHP session of cycle 2, and on the last set I was hoping for 145x9 since I had gotten 145x8 on 5/3/1 day of cycle 1... I only got 8 reps again and failed the 9th, the 8th rep this time was eaier than last cycle, but still, no PR.
    It's all good man, even the best of us won't be able to PR everytime, and like I said earlier it's all about meet day anyway. And you did actually PR in a way, because the last rep was faster than it was before! The press is a weird lift, and I think it just needs more volume than a lot of other lifts since the load on it is so light that something like that is hard to get an adequate training effect relying solely on the intensity of it. Hope that made sense. Just keep it going and you'll blast that PR away!
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    Progres is on point. Each session is better than ther last. Good stuff
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  21. #411
    cheeky & annoying izzygrant's Avatar
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    i would just be concerned that you aren't developing the right kind of cns activation/mental fortitude needed to take a heavy single, and that's what our sport is about. but hey, when you do try one, like that 2-plate bench, it seems like you get it, so carry on. you're not really running 5/3/1 the way it's meant to be run i don't think, with rep PR's in the 8-10 range on 3's, but then again everything is 531 now as i like to rant about. you're right that a lot of successful people do high-rep cycles. you seem to know what you want anyhow
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    Originally Posted by psychodiver9 View Post
    Progres is on point. Each session is better than ther last. Good stuff
    Thanks bro!

    Originally Posted by izzygrant View Post
    i would just be concerned that you aren't developing the right kind of cns activation/mental fortitude needed to take a heavy single, and that's what our sport is about. but hey, when you do try one, like that 2-plate bench, it seems like you get it, so carry on. you're not really running 5/3/1 the way it's meant to be run i don't think, with rep PR's in the 8-10 range on 3's, but then again everything is 531 now as i like to rant about. you're right that a lot of successful people do high-rep cycles. you seem to know what you want anyhow
    Haha, well, Jim is an advocate of starting light, and getting in reps. If you read the book there is really nothing I am doing that is against the way that it is meant to be run. There are no magic number caps to be hitting for each week, although he has suggested in the past that he likes to stop at about 10 on 5, 8 on 3, and 5 on 1s week respectively. However, if there's more there then I best be putting it out! The way I see it is that I am building for two weeks, then getting a truer test of my strength during the 1s week. Since I hit 300x5 squat last time I did it, if I do more than 5 this time (which I will) that means to me that I have gotten stronger.

    As far as the cns stuff is concerned, like I said my priority is building right now, and when the contest time approaches I will taper things down, and hit heavier singles in training via the 3/5/1 Matt Rhodes style setup. With the boring but big work accompanying that, going to 5s, and 3s. It's been working so far, and it's going to continue to. Just hitting rep PRs and building a stronger foundation of strumpf! Haha.
    Last edited by NorthStrong; 11-15-2013 at 10:16 PM.
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  23. #413
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    Originally Posted by izzygrant View Post
    i would just be concerned that you aren't developing the right kind of cns activation/mental fortitude needed to take a heavy single, and that's what our sport is about. but hey, when you do try one, like that 2-plate bench, it seems like you get it, so carry on. you're not really running 5/3/1 the way it's meant to be run i don't think, with rep PR's in the 8-10 range on 3's, but then again everything is 531 now as i like to rant about. you're right that a lot of successful people do high-rep cycles. you seem to know what you want anyhow
    My understanding of 5/3/1 based on what I read is that there is no specific rep range for any of the weeks... If anything, I would think hitting high reps would be a good thing since starting light is one of the main concepts 5/3/1 is built around, Wendler emphasizes that several times in the book. Also, this is just my personal opinion but I think many lifters who aren't advanced, like myself, benefit more from higher rep training in the 5-10 range than constantly doing heavy singles or triples.
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    Here is my updated plan. As I said in my post above it's a bit different, so this is what it looks like exactly.

    Box Jump
    Squat 5/3/1
    Deadlift 3x10 @ 50%
    Front Squat 3x10
    GHR 3x...
    Abs 3x10

    Plyo Pushup
    Bench 5/3/1
    Close Grip 5x10 @ 50%
    Pullups 50-100
    DB Rows 5x10
    Triceps 5x10-20

    Box Jump
    Deadlift 5/3/1
    Squat 3x10 @ 50%
    Stiff Leg 3x10
    GHR 3x...
    Abs 3x10

    Press 5/3/1
    Bench 5x10 @ 50%
    Pullups 50-100
    Face Pulls 5x10
    Lateral Raises 3x10
    Biceps 3x10-20

    Over time I might work the percentages upward on the Boring But Big stuff, but I think for now that if it's a lower percentage that's better since it will allow me to get used to the volume. For the Close Grip Bench, I plan on doing something similar to the 3 month boring but big challenge, then swapping inclines in for the close grips, doing the same programming.

    Lol my training ADD has been worse than normal lately but I think I'm finally settled on this. I'll just write it in my notebook so that I have to follow it.

    Originally Posted by MouthForWar View Post
    My understanding of 5/3/1 based on what I read is that there is no specific rep range for any of the weeks... If anything, I would think hitting high reps would be a good thing since starting light is one of the main concepts 5/3/1 is built around, Wendler emphasizes that several times in the book. Also, this is just my personal opinion but I think many lifters who aren't advanced, like myself, benefit more from higher rep training in the 5-10 range than constantly doing heavy singles or triples.
    Yeah exactly, the higher reps you are hitting at any given time, the better, because that gives you more room before you start stalling out and grinding out heavy 1-3s.
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    [QUOTE=NorthStrong;1164211863]Here is my updated plan. As I said in my post above it's a bit different, so this is what it looks like exactly.

    Box Jump
    Squat 5/3/1
    Deadlift 3x10 @ 50%
    Front Squat 3x10
    GHR 3x...
    Abs 3x10

    Plyo Pushup
    Bench 5/3/1
    Close Grip 5x10 @ 50%
    Pullups 50-100
    DB Rows 5x10
    Triceps 5x10-20

    Box Jump
    Deadlift 5/3/1
    Squat 3x10 @ 50%
    Stiff Leg 3x10
    GHR 3x...
    Abs 3x10

    Press 5/3/1
    Bench 5x10 @ 50%
    Pullups 50-100
    Face Pulls 5x10
    Lateral Raises 3x10
    Biceps 3x10-20

    Over time I might work the percentages upward on the Boring But Big stuff, but I think for now that if it's a lower percentage that's better since it will allow me to get used to the volume. For the Close Grip Bench, I plan on doing something similar to the 3 month boring but big challenge, then swapping inclines in for the close grips, doing the same programming.

    Lol my training ADD has been worse than normal lately but I think I'm finally settled on this. I'll just write it in my notebook so that I have to follow it.


    Solid looking plan. I feel you on the ADD man. Before GSLP and SS I was always changing program to program not getting anywhere. My goals constantly switched then finally I realized I'm not getting anywhere lol. But at least you're doing 5/3/1. Wendler even said you can change assistance all the time. Granted he also said you should stick to an assistance a whole cycle but either way you're making great progress.
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    Originally Posted by izzygrant View Post
    i would just be concerned that you aren't developing the right kind of cns activation/mental fortitude needed to take a heavy single, and that's what our sport is about. but hey, when you do try one, like that 2-plate bench, it seems like you get it, so carry on. you're not really running 5/3/1 the way it's meant to be run i don't think, with rep PR's in the 8-10 range on 3's, but then again everything is 531 now as i like to rant about. you're right that a lot of successful people do high-rep cycles. you seem to know what you want anyhow
    He's building his base. I'd only agree with you if he was doing meet soon but he's like 8 months out lol. 531 is a strength program not powerlifting, which is why 351 for PL incorporates singles.. So you are kinda right what he doing is not exactly priming him for meet . Just getting him huge n strong which is awesome . I wish I started lifting at 19 lol.
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    Originally Posted by musclehead09 View Post
    Solid looking plan. I feel you on the ADD man. Before GSLP and SS I was always changing program to program not getting anywhere. My goals constantly switched then finally I realized I'm not getting anywhere lol. But at least you're doing 5/3/1. Wendler even said you can change assistance all the time. Granted he also said you should stick to an assistance a whole cycle but either way you're making great progress.
    Haha yeah, it's at least similar to what I was doing, only little changes.

    Originally Posted by samsont View Post
    He's building his base. I'd only agree with you if he was doing meet soon but he's like 8 months out lol. 531 is a strength program not powerlifting, which is why 351 for PL incorporates singles.. So you are kinda right what he doing is not exactly priming him for meet . Just getting him huge n strong which is awesome . I wish I started lifting at 19 lol.
    You got it bro! I agree with you on 5/3/1 being a strength program and not a powerlifting program. But what could be more beneficial to a powerlifter than getting a strong base early in their journey? But I am aware that it's not meet priming and then yeah like you said I'll be doing the 3/5/1 Rhodes scheme, so it'll all work out just fine I think! I wish I started lifting earlier too man. Could be so much stronker!
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    15 40yd sprints.

    Sprint 40 yards, walk back 40 yards, repeat 15 times.

    Prob not the best idea because it was cold out but I wanted to do something athletic and the stationary bike just doesn't do it for me...I will be using it for cardio and recovery tomorrow though. I like to do hard stuff on Saturday, and easy recovery cardio on Weds and Sun. Hopefully my legs aren't toast tomorrow like I suspect they will be...

    Also, it's ridiculous that I have to do these outside. Our gym has a few b-ball courts (they were being used) and a ****ing TRACK inside..but nope, only allowed to jog and walk on the track...so dumb.
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  29. #419
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    tell them you're a really fast jogger




    /troll
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    Legs are sore as fk from sprints yesterday...hill sprints are so much easier to recover from. Today was dedicated to get my legs back to normal so I can squat 300 for a ****load of reps tomorrow

    Agile 8
    Biked for 30 minutes at a light pace, which burned about 200 cals
    Agile 8

    Can't wait to squat tomorrow. Then I have the start of my boring but big ish stuff. Woohoo. So excited to smash that PR of 300x5 from 2 cycles ago.

    Originally Posted by baxtej44 View Post
    tell them you're a really fast jogger

    /troll
    Lololol
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