Another 5/3/1 Journal

[SoxFan11]

So I have decided to take the 5/3/1 plunge for a couple of reasons. First, I finally realized that powerlifters are, in general, more intelligent than bodybuilders. And I loathe dumb people. Also, training like a bodybuilder was getting boring for me. But I wanted something that would be easy to follow and would result in decent gains.

I'm utilizing the periodization bible style for my accessory lifts. (Though my dumb ass screwed up and jumped right into them at 50% instead of the 30-40% Wender suggests. Won't make that mistake tomorrow.)

Also, I went fairly conservative with my 1RM, so when I took off 10% I was actually probably closer to 80-85% of my 1RM rather than 90%. This does not worry me, as it will give me more room to grow and also allow me to work on my form (I just started doing barbell bench two weeks ago after not touching it for at least 5 years).

Oh, also I am doing a 4 day week and rearranging the days so that it will be: Monday- bench; Tuesday-squat; Thursday-dead; Friday-military.

[SoxFan11]

As I said Mondays are bench. So....
195 x 5
215 x 5
245 x 6 (limited by shoulder, not pec)**

Accessory lifts
Dips- BW 5 x 15
DB row- 80 3 x 15, 2 x 12
Rope pressdowns- 70 3 x 20; 55 2 x 20

** back to shoulder thing-- anyone with a decent prehab protocol? I do internal and external, arm circles, and cross-body stretches already. Going to add some of Dave Tate's band work with palms on wall. But would love any other suggestions.

[crashcrew56]

Good to see someone else that has decided to get into strength training, I enjoy it much more than bodybuilding. Now you have to join me in trying to get Jim Wendler and Dave Tate on HMR

Shoulder prehab and rehab
THdZj29qSsA

hcPjZCkCEbg

[Qaash]

Good to see someone else that has decided to get into strength training, I enjoy it much more than bodybuilding. Now you have to join me in trying to get Jim Wendler and Dave Tate on HMR

Shoulder prehab and rehab
THdZj29qSsA

hcPjZCkCEbg

Great Vids Crash

[juiceinator3000]

i also am using this system. i love it. but i do do my accessory work as more of a typical "bb style". regardless, the system is effective i am on my second month and have never felt less overtrained in my life, while increasing strength. my friend is a powerlifter and increased his raw bench from 290x10-->295x13 in 4 weeks. the shit works

[fatbackgoal]

Glad to have you along and doing well. I keep waiting to hit the wall with my gains but it has yet to happen.

[crashcrew56]

I would suggest working up to some of the advanced techniqueslike that crazy bar bench, I would start off with barbell bench with bands on the bar without any weight on the bar

[SoxFan11]

Yeah. I have bands already from EFS. We have kb's at my gym, though, so I could rig them up on a regular bar.
I wonder if kbs would work in place of the clubs?

[Thad]

I'm on my second cycle now and really feeling good.

[SoxFan11]

Ok. Day 2- squats.
(As I'll explain below, this was on Smith machine; weight listed is actual weight of plates.)
240 x 5
280 x 5
315 x 7

Assistance work
Good mornings w/ yoke bar and quarters 5 x 15
Leg press 4 plates per side 5 x 15
Side bends w/ plate 5 x 15
Standing calf raise 5 x 15 (forgot the weight)

Ok, so here is the deal with the Smith. A few years ago I herniated a disk in the lower part of my neck. I did not squat at all until this summer (per doctor's orders). I found that using the Smith allows me to squat low enough so that the bar does not bother my neck. However, I want to get back to using regular bar.

So here is my question to you all-- I was planning on using a regular bar during my deload weeks as a way to get used to squatting low and get my form down. The other thought I had was to go into the gym on one of my off days and do some very light squats to get used to form, but my only concern is whether this could be counter productive. Love to hear anyone's thoughts.

[bad bad leroy brown]

Good to see someone else that has decided to get into strength training, I enjoy it much more than bodybuilding. Now you have to join me in trying to get Jim Wendler and Dave Tate on HMR




Just make sure that Dave and John know what they want to ask him. When Louie came on it sounded like they had vague ideas of what to ask him. I say someone from this forum can be a guest interviewer.

[Qaash]

Ok. Day 2- squats.
(As I'll explain below, this was on Smith machine; weight listed is actual weight of plates.)
240 x 5
280 x 5
315 x 7

Assistance work
Good mornings w/ yoke bar and quarters 5 x 15
Leg press 4 plates per side 5 x 15
Side bends w/ plate 5 x 15
Standing calf raise 5 x 15 (forgot the weight)

Ok, so here is the deal with the Smith. A few years ago I herniated a disk in the lower part of my neck. I did not squat at all until this summer (per doctor's orders). I found that using the Smith allows me to squat low enough so that the bar does not bother my neck. However, I want to get back to using regular bar.

So here is my question to you all-- I was planning on using a regular bar during my deload weeks as a way to get used to squatting low and get my form down. The other thought I had was to go into the gym on one of my off days and do some very light squats to get used to form, but my only concern is whether this could be counter productive. Love to hear anyone's thoughts.

Honestly for me it would depend on what the doc says...is he/she a sports specialist? Do you have access to a safety squat bar?

[tjoe]

on the topic of regular squats:
First I agree with Qaash about the Doc. If he is a Sport Specific guy, listen to him. If he's a general doc, go by your instincts!
IF you start doing the regular squats, I would NOT do them on an off day. Maybe do a few sets right after your smith squats. Also check the bar position. Are you still doing them like a bodybuilder? (high on the neck) or are you doing them like a PLer (low on the back, sitting on the rear delts)? I would think the PL style would be OK for you.
Safety first though!

Good luck with the routine!

[SoxFan11]

I had gotten very lazy with my squat position and do it relatively high (not super high) with a wide grip. So last night I forced myself to get the bar lower and get my elbows down. Part of the struggle is going to be with my flexibility- especially since I squat the day after bench.

The doc I saw back then was a spine guy. That was unusual for me since I have always seen a pro team doc (Rams, Falcons). He also told me not to shrug back then, but I get back to shrugging relatively heavy (160 db's) this year, too.

I'm going to do what Joe suggested with throwing in a couple of sets after my regular Smith squat work.

Yoke bar and safety bar are same thing, right? If so, then yes we have one. Used it for my good mornings last night. Seemed to not bother neck at all. Then again, I was only using quarters on each side.

[bad bad leroy brown]

I tried to do the peroidization bible, it is a lot of volume

[Big Baby]

So I have decided to take the 5/3/1 plunge for a couple of reasons. First, I finally realized that powerlifters are, in general, more intelligent than bodybuilders. And I loathe dumb people. Also, training like a bodybuilder was getting boring for me. But I wanted something that would be easy to follow and would result in decent gains.

I'm utilizing the periodization bible style for my accessory lifts. (Though my dumb ass screwed up and jumped right into them at 50% instead of the 30-40% Wender suggests. Won't make that mistake tomorrow.)

Also, I went fairly conservative with my 1RM, so when I took off 10% I was actually probably closer to 80-85% of my 1RM rather than 90%. This does not worry me, as it will give me more room to grow and also allow me to work on my form (I just started doing barbell bench two weeks ago after not touching it for at least 5 years).

Oh, also I am doing a 4 day week and rearranging the days so that it will be: Monday- bench; Tuesday-squat; Thursday-dead; Friday-military.

Bwahaha!

Ironically, this is very often true for higher level powerlifters (shaved heads, big guts, goatees and excessive tattoos aside).

Glad to see you on the forum, bro. :beerbang:


As I said Mondays are bench. So....
195 x 5
215 x 5
245 x 6 (limited by shoulder, not pec)**

Accessory lifts
Dips- BW 5 x 15
DB row- 80 3 x 15, 2 x 12
Rope pressdowns- 70 3 x 20; 55 2 x 20

** back to shoulder thing-- anyone with a decent prehab protocol? I do internal and external, arm circles, and cross-body stretches already. Going to add some of Dave Tate's band work with palms on wall. But would love any other suggestions.

How did you injure your shoulder?


Ok. Day 2- squats.
(As I'll explain below, this was on Smith machine; weight listed is actual weight of plates.)
240 x 5
280 x 5
315 x 7

Assistance work
Good mornings w/ yoke bar and quarters 5 x 15
Leg press 4 plates per side 5 x 15
Side bends w/ plate 5 x 15
Standing calf raise 5 x 15 (forgot the weight)

Ok, so here is the deal with the Smith. A few years ago I herniated a disk in the lower part of my neck. I did not squat at all until this summer (per doctor's orders). I found that using the Smith allows me to squat low enough so that the bar does not bother my neck. However, I want to get back to using regular bar.

So here is my question to you all-- I was planning on using a regular bar during my deload weeks as a way to get used to squatting low and get my form down. The other thought I had was to go into the gym on one of my off days and do some very light squats to get used to form, but my only concern is whether this could be counter productive. Love to hear anyone's thoughts.

I would advice doing light squats on your squat day until you get the form down.


I had gotten very lazy with my squat position and do it relatively high (not super high) with a wide grip. So last night I forced myself to get the bar lower and get my elbows down. Part of the struggle is going to be with my flexibility- especially since I squat the day after bench.

The doc I saw back then was a spine guy. That was unusual for me since I have always seen a pro team doc (Rams, Falcons). He also told me not to shrug back then, but I get back to shrugging relatively heavy (160 db's) this year, too.

I'm going to do what Joe suggested with throwing in a couple of sets after my regular Smith squat work.

Yoke bar and safety bar are same thing, right? If so, then yes we have one. Used it for my good mornings last night. Seemed to not bother neck at all. Then again, I was only using quarters on each side.

I use the SSB exclusively for squats because it keeps me from aggravating my right shoulder and getting tendonitis in my elbows.

[SoxFan11]

Hey AK!

My right shoulder was scoped way back in 02 or 03 (wow, I forget). I tore my labrum. But more recently I've been having some issues with my front delt and there is also what I think is some AC joint arthrosis (that's my guess, considering I had same issue with left shoulder a few years ago. 4 injections later and it seems okay).

I thought about doing light squats in place of heavy Smith squats, but I'm not sure my ego can handle it. Hey, at least I am honest!

[Big Baby]

Hey AK!

My right shoulder was scoped way back in 02 or 03 (wow, I forget). I tore my labrum. But more recently I've been having some issues with my front delt and there is also what I think is some AC joint arthrosis (that's my guess, considering I had same issue with left shoulder a few years ago. 4 injections later and it seems okay).

I thought about doing light squats in place of heavy Smith squats, but I'm not sure my ego can handle it. Hey, at least I am honest!

Well, I know all about having a big ego, but in powerlifting you have to check it @the door.

If I were you, I would do light squats with a SSB and slowly build your way back up.

Smith squats will do as much for your squats as leg press: 0.

[SoxFan11]

Yeah, I know what I ought to do. But I just need to get my heart/ego to follow my head!

But honestly, smith squats have added two inches to my quads since this summer. And I had been leg pressing with 23 plates (as much as my gyms press holds).

[Big Baby]

Yeah, I know what I ought to do. But I just need to get my heart/ego to follow my head!

But honestly, smith squats have added two inches to my quads since this summer. And I had been leg pressing with 23 plates (as much as my gyms press holds).

Nooooo!

You must kill the bodybuilder inside of you. :byeb:

[SoxFan11]

Nooooo!

You must kill the bodybuilder inside of you. :byeb:

Hahahaha. He's pretty dead!

[SoxFan11]

Today was deadlifts.

245 x 5
275 x 5
315 x 13 (I could have gotten more, but I was getting close to cardio dead territory)

Laying Hamstring curls 60 5 x 15
DB curls 30 5 x 15
KB pull throughs 3 x 10 (think it was the 20kg one)
Barbell press with kb's suspended by bands- two on each side. 3 x 10

[Big Baby]

Hahahaha. He's pretty dead!

The size you should rejoice in is your gut! :yep:


Today was deadlifts.

245 x 5
275 x 5
315 x 13 (I could have gotten more, but I was getting close to cardio dead territory)

Laying Hamstring curls 60 5 x 15
DB curls 30 5 x 15
KB pull throughs 3 x 10 (think it was the 20kg one)
Barbell press with kb's suspended by bands- two on each side. 3 x 10

What did you set your training max @?

Why 1.) curls before pullthroughs, 2.) 2 hamstrings exercises and, 3.) barbell press?

[SoxFan11]

I set my max on the DL and military too low. I might have to readjust for my next wave.
I did 405 for DL, even though I have pulled 5 plates from the floor (it wasn't a pretty pull, though).

Oh, and the barbell work yesterday was just prehab stuff. And I added the pull throughs in, even though they were not in my list to do.

So today was standing military.
115 x 5
125 x 5
145 x 12

Hang cleans-- 95 5x 15
Face pulls w/ rope-- 70 5 x 15
Close grip press (index finger at smooth) with 1/2 foam-- 135 2 x 15; 1 x 12; 2 x 10

Oh, I haven't listed my cardio before, but I'll start now. Today I did 20 minutes on the treadmill set at a 2.5 incline and up to 3.0 for speed.

[crashcrew56]

I set my max on the DL and military too low. I might have to readjust for my next wave.
I did 405 for DL, even though I have pulled 5 plates from the floor (it wasn't a pretty pull, though).

Oh, and the barbell work yesterday was just prehab stuff. And I added the pull throughs in, even though they were not in my list to do.

So today was standing military.
115 x 5
125 x 5
145 x 12

Hang cleans-- 95 5x 15
Face pulls w/ rope-- 70 5 x 15
Close grip press (index finger at smooth) with 1/2 foam-- 135 2 x 15; 1 x 12; 2 x 10

Oh, I haven't listed my cardio before, but I'll start now. Today I did 20 minutes on the treadmill set at a 2.5 incline and up to 3.0 for speed.


It seems like most people set their max lifts low on their first cycle, it looks like you are doing a BB routine. I like the new signature though.

[SoxFan11]

It seems like most people set their max lifts low on their first cycle, it looks like you are doing a BB routine. I like the new signature though.

Yeah. I figured it was safer to go too low rather than too high. Once this first wave is over, I am going to recalculate my max for deads and military. I don't think I'm too far off on bench and squat (esp if I move over to using the SSB instead of the Smith).

I'm also thinking about decreasing the volume on my assistance work. I've gone from the 5 x 20 to 5 x15, but some of it felt like too much (mostly on my bench day). I wonder am I better off doing 3 x 20, 5 x 10, or maybe 3 x 12. I think part of that will depend on the day. But doing 5 x 15 DB rows on my bench day had me nearly puking.

[crashcrew56]

I think when it comes to the assitance work you shouldn't go with one set number, I think you should as yourself what the goal of your assitance work is and then go from there to make the decision on whether or not you need more or less volume.

[SoxFan11]

I think when it comes to the assitance work you shouldn't go with one set number, I think you should as yourself what the goal of your assitance work is and then go from there to make the decision on whether or not you need more or less volume.

I was good at being instinctive as a bodybuilder, but don't have the confidence to do that with this type of training. Maybe I should just list my exercises in advance and listen to my body as far as reps and sets?

[crashcrew56]

Where are you weak at on your bench, squat, and deadlift? At what point in the lift does it go wrong and what happens?

For example, when you deadlift heavy do you ahve a hard time keeping your back tight, or do you round? Do you have trouble locking out on the bench press?

[SoxFan11]

Where are you weak at on your bench, squat, and deadlift? At what point in the lift does it go wrong and what happens?

For example, when you deadlift heavy do you ahve a hard time keeping your back tight, or do you round? Do you have trouble locking out on the bench press?

I'm overall weak on my bench. Also, given that I just started barbell benching about 4 weeks ago, any exercise that has me on my back on a bench is good for me to practice form (for example, my close grip presses yesterday were just as much about form as they were for my triceps).

Squat is a work in progress with switching over to SSB from Smith. I assume the major weakness there is going to be overall core stability given that I am accustomed to only worrying about moving the weight up.

And, deads are probably my best lift. Though I would like more explosiveness from the floor.

[crashcrew56]

Another thing to think about is generally when planning your assitance work, is to think about how close to your 1RM you are training. On your heavier workouts you would want to keep the volume and the weight on your resitance exercises lighter. I would say the best thing to do is experiment a little bit and see what your CNS can handle and what your body's ability to recover is.

[SoxFan11]

Quickie as I need to get to bed. Damn the working world!!

Bench
205 x 3
235 x 3
265 x 4

Assistance work
wide grip pulldowns 100 4 x 15
strip the rack presses 95 2 x 12; 1 x 11
press down with black mini band 4 x 15

10 minutes on the treadmill at 2.0 incline and 2.8 speed.

[crashcrew56]

Looks like a solid workout.

[SoxFan11]

Another quick post (I'll come on tomorrow from work and write more)

Squats (I switched over to SSB and it kicked my ass and humbled me)
245 x 3
265 x 3
275 x 6

Good mornings w/ SSB plate on each side-- 3 x 10
Hack squat 2 plates per side-- 3 x 10
Abs (lat pull down machine with rope) 100-- 4 x 10
Standing calf raises 160-- 3 x 10

Feel better with doing less volume. Hopefully will allow me to recover more, too.

Also, feel like a pussy for wrapping with only 275 on bar, but my knees really kill me. I am warming up on treadmill, foam rolling IT bands, lower back, glutes and hamstrings, leg swings and those leg things (not sure name) where you're opening your hips.

What more could I do to prepare knees for squats?

[crashcrew56]

That SSB is not an easier bar to squat with, your training looks good though.

[Big Baby]

Another quick post (I'll come on tomorrow from work and write more)

Squats (I switched over to SSB and it kicked my ass and humbled me)
245 x 3
265 x 3
275 x 6

Good mornings w/ SSB plate on each side-- 3 x 10
Hack squat 2 plates per side-- 3 x 10
Abs (lat pull down machine with rope) 100-- 4 x 10
Standing calf raises 160-- 3 x 10

Feel better with doing less volume. Hopefully will allow me to recover more, too.

Also, feel like a pussy for wrapping with only 275 on bar, but my knees really kill me. I am warming up on treadmill, foam rolling IT bands, lower back, glutes and hamstrings, leg swings and those leg things (not sure name) where you're opening your hips.

What more could I do to prepare knees for squats?

May the Smith press be forever forgotten! :punch:

Nice workout, SF. :yep:
If you have access to inversion boots, they could help your knees.

You are doing a lot of good prehab work already.


That SSB is not an easier bar to squat with, your training looks good though.

The truth spoken.

[tjoe]

Also, feel like a pussy for wrapping with only 275 on bar, but my knees really kill me. I am warming up on treadmill, foam rolling IT bands, lower back, glutes and hamstrings, leg swings and those leg things (not sure name) where you're opening your hips.

What more could I do to prepare knees for squats?drop the treadmill and use the recumbent cycle. MUCH better range of motion in the knee joint. doesn't even have to be hard, just get a good 10 minutes.

[Big Baby]

drop the treadmill and use the recumbent cycle. MUCH better range of motion in the knee joint. doesn't even have to be hard, just get a good 10 minutes.

TJ's right.

I just read this is how Andy Bolton warms-up.

[SoxFan11]

Thanks Joe and Addison! I'll switch over to the recumbent. I used to use the regular cycle, but that seemed to bother my knees. I'd like to attribute this all to old age, but my knees were hosed in high school to the point where I could not play sports my senior year. But I was damn good on the math team!

SSB isn't easier? Now I don't feel so bad!

Does anyone see an advantage to having a foam at home? Or would rolling more frequently just be overkill?

[SoxFan11]

Tonight was deads.
3 x 265
3 x 295
11 x 335

Assistance work--
KB pull throughs- 20kg- 3 x 15
Leg curls- 90- 3 x 10
Cable curls- 40- 3 x 15
Leg raises- so feet touch the bar- 5, 5, 4

[Big Baby]

Tonight was deads.
3 x 265
3 x 295
11 x 335

Assistance work--
KB pull throughs- 20kg- 3 x 15
Leg curls- 90- 3 x 10
Cable curls- 40- 3 x 15
Leg raises- so feet touch the bar- 5, 5, 4

Good workout, but your reps seem a bit high. :yep:

[Bramlok]

Also, feel like a pussy for wrapping with only 275 on bar, but my knees really kill me. I am warming up on treadmill, foam rolling IT bands, lower back, glutes and hamstrings, leg swings and those leg things (not sure name) where you're opening your hips.


Don't feel bad. I start wrapping mine at 185. My knees are very bad and take forever to warm up. I can barely squat my bodyweight when warming up without the feeling of my knees locking up.

I know I need to get to a doc and have them checked out eventually. They make all kinds of noise, clicking, grinding, etc so something is not right. Funny thing is once they are good and warmed up my heavy sets don't bother them at all. The next day after squats they feel a little funny but it goes away in a day. I don't have any problems walking or anything yet. They mostly only hurt while squatting or walking down stairs. Walking up stairs is pain free.:dunno:

[SoxFan11]

Don't feel bad. I start wrapping mine at 185. My knees are very bad and take forever to warm up. I can barely squat my bodyweight when warming up without the feeling of my knees locking up.

I know I need to get to a doc and have them checked out eventually. They make all kinds of noise, clicking, grinding, etc so something is not right. Funny thing is once they are good and warmed up my heavy sets don't bother them at all. The next day after squats they feel a little funny but it goes away in a day. I don't have any problems walking or anything yet. They mostly only hurt while squatting or walking down stairs. Walking up stairs is pain free.:dunno:

Mine bother me when I sit down for too long, like at my desk. And if I squat down to do something- forget about it! I have (or had) chondromalacia (http://www.sportsmedcenter.com/chondromalacia.htm) It's really a pain in the arse. I did PT for it way back in high school/ The thinking then was that by ensuring equal quad muscle strength you'd lessen the effects. Who knows if any of it helped.

[SoxFan11]

Good workout, but your reps seem a bit high. :yep:

Come on! I've lowered my reps and my number of sets!!

[SoxFan11]

Been a bit AWOL this week. So a bit of a catch up.

Friday- Military
125 x 3
135 x 3
155 x 7.5
Assistance--
Inc DB press- 70- 3 x 10
Close press- 95- 4 x 12
Cambered bar upright row- 25's per side- 4 x 10
Assisted pull-ups 2 x 10

[SoxFan11]

Monday- Bench
215 x 5
245 x 3
275 x 2
Assistance-
DB flat press- 90- 10, 10, 7
DB shoulder press- 65- 3 x 10
DB extensions on incline- 25- 3 x 10
Shoulder prehab (bar with KBs suspended by bands) 3 x 10

[SoxFan11]

Tuesday- Squat
255 x 5
275 x 3
315 x 2.5
Assistance-
hacks- 2 plates per side- 3 x 10
good mornings- plate per side- 3 x 10
side raises with plate- 3 x 10

Not sure if I like the SSB once I put more weight on. I feel that it makes me squat too high, bothering my neck (now sure if our SSB handles are narrow or if it's just a trap size issue). Going to try using regular bar and see if I can't get it low enough to not bother me. Otherwise I'll be back to AK's most hated exercise- Smith machine squats.

[crashcrew56]

Your workouts are looking good, don't do smith machine squats!

[tjoe]

Your workouts are looking good, don't do smith machine squats!Agree on both counts. :yep:

[SoxFan11]

Last night was a disaster! Deads, but I decided to go off program a bit and work up to a heavy single (heavier than my 5/3/1 last set). I am typing this from memory, so may be off some.

275 x 5
315 x 4 (forgot I was only supposed to do 3)
355 x 1
405 x 1
455 failed twice. First try got almost close enough to drive. Second went to mid shin. Needless to say I was pissed off. 405 was very easy, so that is why I just threw on the 25's. In retrospect I should have done 425 or 435. But what I did learn is that my explosiveness from the floor is lacking. Not sure what exercise would help that. Any suggestions?

Oh... so anyway, was hard to get back on track and assistance work suffered.
Hamstring curls- 90- 3 x 10
Plate loaded seated row- 2 per side- 4 x 10

Then I got the hell out of there with a scowl on my face.

[crashcrew56]

Be careful with those misses, it's something that you should try to stay away from. Front squats are good to help you off the floor, off the floor is in mostly in your leg drive. Another exercise that is good for your strength off the floor is deficit deadlifts, where you are standing on a blocks or a platform and the weight is on the floor so you have a longer range of motion, it's good to do them with bands.

[tjoe]

explosive pull thrus.

Why stray from the program? Was it a 5, 3 or 1 week?

[SoxFan11]

It was a 1 week. So that is why I went up higher, especially since it was deads. My last two weeks had me doing cardio deads.

I'll throw in the deficit deads and front squats. I think part of my problem is mental, too. I injured my back doing deads way back in the 80's. I know that my form then was shit and that I can handle doing them now, but I wonder if those thoughts still linger and cause me to fear exploding. (I didn't list them, but I did a couple of sets of explosive deads with 225 after my misses.)

[SoxFan11]

Oh. I should probably log tonight's work before I pass out.

Military-
125 x 5
145 x 3
160 x 6

Assistance-
Close grip barbell 135 x 10; 225 x 5; 245 x 4; 265 x 2
Incline DB press- 90 x 10; 100 x 7; 105 x 5
Face pulls with rope- 100 x 12; 115 x 12; 115 x 12
Dips- bodyweight 2 x 12

[SoxFan11]

Next week is my deload. Would love input about recalculating my max for deads and military, as I seemed to use too low of a figure.

[bad bad leroy brown]

Next week is my deload. Would love input about recalculating my max for deads and military, as I seemed to use too low of a figure.

Take a rep PR from each lift, and type it in the equation he gives in the book

weight x reps x .0333=estimated 1 rep max

start at 90 percent of what you get and go from there.

[SoxFan11]

No time to post from work this week. Since it's my night off from the gym, let's play catch-up.

Deload this week.

Monday- bench
115 x 5
145 x 5
175 x 5

Shoulder prehab bench with 3 KBs suspended per side (12kg, 8kg, 4kg) 3 x 8
Hang cleans- 95- 3 x 10
Rope press downs- 70- 3 x 10
Double D handle pulldowns- 85- 3 x 10


Tuesday- Squat (back to regular squat bar, seemed able to get it low enough on traps to not hurt neck; YAY!)
125 x 5
165 x 5
195 x 5

Front squats- 95- 3 x 10
Pulldown station rope ab work- 100- 3 x 10
Seated calf raises- 4 plates- 3 x 10

[Big Baby]

Good looking workout, bro. :yep:
Glad to hear regular squats are working out.

[SoxFan11]

Sick day from work- so I can actually post. Here's the last two from my deload week.

Deads
155 x 5
185 x 5
225 x 5

Sumo deads- 135- 3 x 10
Leg curls- 50- 3 x 10
Cable curls- 40- 4 x 10

Military
75 x 5
85 x 5
105 x 5

Shrugs- 135- 3 x 10
Incline barbell- 135- 3 x 10
French press- 25's on each side- 3 x 10

[SoxFan11]

Day 1 of second wave
Bench
195 x 5
225 x 5
255 x 7

Incline db- 100 (12); 110- 2 x 5
DB row- 100- 3 x 10
Close grip half foam- 135 (10); 185- 2 x 8

[crashcrew56]

Looks like a good bench workout, and it's good to hear that you got your squat right.

[SoxFan11]

We'll see how the squat goes this week now that I'll be moving real weights. I hope my wrists can handle it, considering how far back I'm trying to keep the bar.

[crashcrew56]

Try using a suicide grip for your squats

[SoxFan11]

Try using a suicide grip for your squats

Thumbless? I use it for presses. Was also thinking of using my wrist wraps for the extra support.

[SoxFan11]

First week of second wave.

Bench-
195 x 5
225 x 5
255 x 7

Inc db- 100 x 12; 110- 2 x 5
db row- 100- 3 x 10
close grip 1/2 foam- 135 x 10, 185- 2 x 8


Squat
205 x 5
245 x 5
275 x 7

Front squats- 135 x 10, 185 x 6, 185 x 7
Good mornings- 135 x 10, 155 x 10, 185 x 10
Rope pulldown abs- 100- 3 x 10

Quick question for others with respect to final sets on squat. How long do you think you can rest at the top and continue to do more reps with it still counting towards that set? I ask because as a bodybuilder I never even came all the way up to lock out, but now I do and take a breath and go back down. Thought I could have banged out a couple of more reps last night on my final set if I had taken 3 or 4 breaths instead of 1 on my final reps.

[smj091977]

First week of second wave.

Bench-
195 x 5
225 x 5
255 x 7

Inc db- 100 x 12; 110- 2 x 5
db row- 100- 3 x 10
close grip 1/2 foam- 135 x 10, 185- 2 x 8


Squat
205 x 5
245 x 5
275 x 7

Front squats- 135 x 10, 185 x 6, 185 x 7
Good mornings- 135 x 10, 155 x 10, 185 x 10
Rope pulldown abs- 100- 3 x 10

Quick question for others with respect to final sets on squat. How long do you think you can rest at the top and continue to do more reps with it still counting towards that set? I ask because as a bodybuilder I never even came all the way up to lock out, but now I do and take a breath and go back down. Thought I could have banged out a couple of more reps last night on my final set if I had taken 3 or 4 breaths instead of 1 on my final reps.
Nice push getting those extra reps!
I don't think 5-10 seconds is too long but I don't know that I would continue with that for more than a few reps. I usually have a few breaths before my final couple reps on squats. Occasionally I hold the Deadlift and bench bar for a breath or two extra too.

[tjoe]

Stand there as long as you want!! It certainly isn't going to hurt your progress any. Remember, strength training is about MOVING WEIGHT! If you need a few extra breathes to move again than take em! We don't care about constant TUT on this side of the fence :)

[SoxFan11]

Thanks, guys! I'll take the extra breaths next week when I squat.

[SoxFan11]

I reconfigured my training days so that military comes on Th and deads on Fr. My legs were still not recovered from leg day on Tuesday to dead on Thursday. Here's my log--

Thursday- military
125 x 5
135 x 5
155 x 10 (think I still underestimated my max; I even used Wendler's formula!)

Cable rear delts--> 40 x 12; 55- 2 x 10
DB press flat--> 100- 2 x 8; 120- 4
Straight bar pressdowns--> 175- 10; 205- 2 x 8

Friday- Deads
265 x 5
305 x 5
345 x 10

double d grip pulldown--> 145-10; 175-10; 190-10
leg curls--> 90-10; 120- 2 x 10
plate loaded preacher--> 2 plates- 3 x 10

Didn't feel so strong, but still managed to pull twice as many deads as I needed. Think I may want to up my dead more than program calls for next cycle. We'll see how the next two weeks go.

[SoxFan11]

I was sick for the first half of the week (and over last weekend). So didn't get in to train until Wed night. I'll log my stuff tomorrow or tomorrow night, but training has gone incredibly well, hitting more reps than necessary on all three lifts so far! And, this best news is that I have done two weeks in a row of squats and haven't needed to wrap. My warm up is exactly the same. The only difference is I'm going wider on my stance. Also, I really think that maybe what was causing all the knees issues was doing squats in a Smith machine. Think maybe my knee was actually tracking over my toe. Not anymore! And I managed to get the bar wicked low on my back last night! Overall, an really good week of training, with just deads left for tomorrow.

[SoxFan11]

So here is what my week looked like.
This is week 2- so 3's.

Wed- Bench
205, 235, 265 x 7

rear delt machine-- 135 x 10; 150- 2 x 10
incline barbell-- 135 x 10; 185 x 8; 205 x 8
plate loaded seated row- 3 plates/side x 10; 5 plates/side- 2 x 10

Thu- Squats
225, 255, 285 x 9 (I was stoked to squeeze out this many!)

box squats (right around parallel) 135-- 3 x 8
abductor 130-- 3 x 10
standing calf raises- don't recall weight, just did rest pause til failure

Fri- Military
135, 145, 165 x 6

close grip press 135 x 10; 185 x 10; 205 x 7
shoulder prehab (3 kbs/side suspended by bands) 3 x 8
rope face pulls 115-- 3 x 12

Sat- Deadlifts
285, 325, 365 x 8

leg curls 90 x 10; 110 x 10; 120 x 10
side bends with plate 3 x 10

[SoxFan11]

Something just dawned on me when I logged my training into my spreadsheet.

This week, despite being sick for a good chunk of it, I was able to do the same number of reps in bench as last week, but with 15 more pounds! And, I was actually able to do MORE squats than last week with 15 more pounds!

[Qaash]

Something just dawned on me when I logged my training into my spreadsheet.

This week, despite being sick for a good chunk of it, I was able to do the same number of reps in bench as last week, but with 15 more pounds! And, I was actually able to do MORE squats than last week with 15 more pounds!

Don't you love it!!!!

[tjoe]

I see increases!
Nice work bro! Keep on truckin'!

[Squid]

Good training man

[SoxFan11]

Gracias, all. Was sick again yesterday so no training. Will be hitting chest tonight, though.

Question about briefs- anyone use the non-carryover type, like Inzer groove? If so, like/dislike?

[SoxFan11]

Here I go again with another week's worth of updates. Going to try to find time in my day to keep my log updated daily. It's just hard with my commute. Once I get my Macbook, I may fire it up on the train and log my stuff then.

Wave 2, Week 3 (5/3/1)
Tuesday- Bench
225, 255, 285- 4
Squat machine press-- 1 plate per side x 10; 1 plate plus 25/side x 10; 2 plates x 7
Seated row narrow grip-- 175 x 10; 220 x 10; 250 x 10
Pressdown w V handle-- 130 x 10; 175 x 10; 205 x 10

Wednesday Squat
245, 275, 305 x 4
Box squats (low box)-- 135- 3 x 8
Hack squats-- 2 plates per side- 2 x 8
Decline sit ups with plate-- 3 x 8
Side bends w/ plate-- 2 x 10

Thursday Military
135, 155, 175 x 5
Key presses-- 50- 10; 60- 10; 70- 10
Shoulder prehab-- 2 kb's x10; 3 kbs x 10; 3 kbs x 8
Close grip half foam-- 135 x 10; 225- 2 x 5

Friday Dead
305, 345, 385 x 5
Over stretch romanian DL off box-- 25 per hand- 3 x 10
Shrug-- 225 x 8; 315 x 8; 405 x 8
Leg curls-- 100- 2 x 10; 150 x 4
DB cheat curls-- 50 x 8; 60- 3 x 4

[crashcrew56]

Your training is looking good. Ryan Bracewell or Robert are the ones to ask about briefs that don't give any carryover

[SoxFan11]

Slacking on my log, as usual. I should have given up slacking instead of jesus for lent. Anyway, was deload week. So fairly boring stuff.
All the big lifts are 5 reps.

Monday- Bench
120, 145, 175
decline key presses- 40- 3 x 10
DD grip pulldowns- 100- 3 x 10
close grip press- 135- 3 x 10

Tuesday-Squat
125, 160, 190
zurcher squats- 95- 3 x 10
unilateral leg press- 1 plate per side- 3 x 10
seated calf raises- 2 plates x 12; 4 plates x10, x10; 2 plates x 12

Thursday- Military
75, 90, 110
cuban press- 65- 3 x 10
chain side laterals- 3 x 10
sled pulls- worked up to 6 plates, lost count of trips
external rotation using cable- 3 x 10 each side (think i used 10 pounds)

Friday- Deads
165, 205, 245
bridges performed on benches- 3 x 10 (hated these and will never do again)
hypers (I tried to rig up a ghetto GHR, but no luck)- 3 x 10
lap curls- 85- 3 x 10
sled pulls 4 plates back and forth; 5 plates back and forth; 7 plates bear crawl one way.

[tjoe]

http://www.powerliftingwatch.com/node/4421

go here and just click on the state you want and it will search all the upcoming meets.

[SoxFan11]

What's this? A midweek update? Amazing! I was going to log this earlier from work, but I was unable to avoid work all day (hate when that happens).

So I am on wave 3, week 1. Thus the reps are 5's.

Monday- Bench
195, 225, 255 x 9
bodyweight dips- 90 total reps
wide grip pulldowns- 115- 3 x 15
shoulder prehab w/ 2 kb per side-- 3 x 10
(I can't say enough about this exercise. Since adding it into my regimen my shoulder problems seem to be disappearing. I'm sure working on better overall form has helped, too.)

Tuesday- Squat
215, 245, 280 x 7
sled pulls (3 plates)- 3 roundtrips (guessing it's around 25 yards each way)
leg raises off bench- 40 total reps

[Stavman]

I just wanted to let you know that you are a weak old man.

[crashcrew56]

Your training is looking good, looks like you might have set your bench max a little low this time.

[SoxFan11]

Yeah, was thinking same thing. I recalculated (using formula) max for DL and shoulder press after first wave, I have stuck to Wendler's 5 pounds for upper body and 10 pounds for lower for the next two waves. I know my bench and squat form were lagging, so I figure this will give me time to really get my form where it needs to be before I start banging the heavy weights.

I'm also toying with idea of switching to sumo, but trying to figure out a good way of testing out how heavy I can do them w/out screwing up my routine. I'm squatting wide as hell now (my feet touch the power rack pretty much) and figure maybe take advantage of the carryover between the two.

[SoxFan11]

So here is the update on my final two training days this week- OHP and deads. Side note- on Friday night after my deads and first two assistance exercises, I decided to do some shrugs. On the second set I came up on the 6th rep and tweaked my back. At first I was worried that it was the herniated disk. It wasn't too painful Friday night, but Saturday morning I was in agony! Foam rolled and used a tennis ball wedged between the wall and my back, while waiting for my massage therapist to get back to me. And loaded up on ibuprofen (probably took about 15 or so yesterday). Pain subsided quite a bit yesterday into this morning. Had massage treatment at noon and seem to be doing well. Apparently, I tweaked a disk in the thoracic area (7 or 8), but the spine looks fine, just still inflamed. May have to take tomorrow night off. We'll see.

Thu- OHP
125, 140, 160 x 6.5 (just couldn't get the 7th one all the way up)
decline key press- 50- 3 x 10
rear delt machine- 120- 10; 155- 2 x 10
incline barbell- 135-10, 185- 10, 225- 5

Fri- Dead
270, 315, 355 x 9 (maybe I need to recalc my DL max again after this wave instead of just adding 10 pounds like Wendler says)
kb pull throughs- 20kg- 3 x 10
plate loaded chest supported row- 2 plates per side- 10; 4 per side- 2 x 10

[smj091977]

That tweak sucks man. Glad its coming around though. Nice work on the 5/3/1.

[SoxFan11]

The tweak was worse than I thought. Had to stop by the ER Monday night. Of course, they suck and just gave me an Rx for Vicodin and told me to keep on the ibuprofen. The spasms are not really going away and am hoping to see real doc tomorrow. Looks like it's something with my rhomboid, but aside from wanting Flexeril I want to have a sports med guy take a look to make sure it's not something more serious. Ugh.

[crashcrew56]

I'm sorry to hear, keep us updated.

[SoxFan11]

You know what the first thing the 60 something year old nurse said to me when she found out I hurt myself training? Told me I was lifting too heavy. I just gave her a cold stare and said, "no."

[crashcrew56]

Hahahaha.

[SoxFan11]

I wasn't having any of her bullshit.

[SoxFan11]

Apparently the docs around here hate me. Couldn't get in to see anyone! So, I went to a different ER and came away with my cherished elixir- Flexeril. Hooray!

It's making me a little bit loopy, but I know that by Monday my rhomboid issue will be a thing of the past.

[SoxFan11]

Just doing some prehab type stuff this weekend in preparation for getting back to real training on Monday. Did close to an hour of cardio, foam rolling, medicine ball rolling on pecs and arms and glutes. Also used the red bands and did a plethora of band work (good mornings, press downs, side laterals, etc.). Will probably do much of the same tomorrow. Hard to go into gym and not actually train with weights.

[G-Roy]

using the medicine ball to roll your pecs is a great idea, Ive been trying to use the foam roller which is awkward.

[SoxFan11]

The medicine ball will make you burn! First time I did it I tried putting full weight on the ball and thought I was going to die.

[SoxFan11]

So, the spasms are gone, but there is apparently still some inflammation that is hitting a nerve (or nerves). Likely around my herniated disk (C5/C6, I think). It's prevented me from heavy pressing movements. Could barely get 135 up on Monday and last night I could not budge 225. Still taking the Flexeril and 800mg of ibuprofen 4x/day. May need to see doc and get an epidural. We'll see.

On to the log... (Second week of wave 3. Thus, 3's.)

Monday- Squat
230, 260, 295 x 8 (So maybe I set my squat max too low?) This is probably the most I have full squatted, ass to ankles since high school.
Zercher (sp?) squats- 135 x 5; 185 x 5; 225 x 5
Adbuctor machine- 135 x 15; 160- 2 x 10
Leg raises- 3 x 10

Tuesday- OHP
130, 150, 170 3 half reps. In other words-- FAIL. Left arm just refuses to fire fully.
Single arm band pressdowns (red)- 4 x 15
Band pull aparts (red) 4 x 15
Hang cleans- 95- 4 x 7
Bench 95- 3 x 10; 95 + red bands- 3 x 8

Going to do deads tomorrow, which shouldn't be a problem. And then try to bench again on Friday. Have massage on Sunday, which should help, and if I fail to bench Fri will try again Sunday post massage. But if I still cannot push weight I'll call ortho on Monday.

[G-Roy]

thanks for the advice, I think I just need to get my head out of bodybuilding mode and stop overthinking everything. Like you said about the asst work, do what will improve your weak points, simple as that.

My shoulder felt odd in the joint, almost as though it wasnt in there tight. It doesnt usually bother me. I used a different bar than usual and it had completely different knurling, so I may have had my hand a bit wider than normal. I'm going to try out the pre hab stuff you mentioned. Thanks again.

[SoxFan11]

So I suppose I ought to provide some sort of update. Still dealing with lack of strength on left side, apparently in the triceps. Here's a brief rundown--
1- saw spine specialist @ MGH (Mass General), who wanted me to rest for 5 weeks.
2- trained as was allowed over those 5 weeks. no squats or deads. lots of conditioning work, sled pulling, etc. strength did not come back with rest.
3- MRI two weeks ago. showed the herniated disk (C6/C7), but was inconclusive with respect to whether it was impinging any nerves.
4- EMG on Tuesday. follow up with doc on Monday.

Since my 5 week lay off, I have been back to training deads and squats (doc would probably shit a brick if he knew). Switched to sumo stance. Not doing 5/3/1, just working up to heavy singles and doubles. On pressing days I do my whopping 155 bench and 135 overhead presses. I'm a beast!

The good news is that switching to sumo seems to be working well. The other night was my 3rd week back to pulling and 3rd time pulling sumo. Hit 465 for a single. Feel decent about that.

Bad news is that my squat is atrocious. Up until injury and lay-off I had been getting better with form and weights. But it seems like I forgot how to squat over the 5 weeks away from it. My set up is horrible; I am not staying tight; etc. Anyway... I did 365 for a double last Saturday that would have made Pegg's Team Awful if I trained with them. Squatting again tonight, with some tips from Scott Yard (EFS) for staying tight. Hoping it goes ok.

[SoxFan11]

Another update--
Met with physiatrist today to discuss results of EMG. Apparently there is some nerve damage (not permanent, from what he says) that is consistent with the herniated disk between C6 and C7. Have a consult with surgeon scheduled for June.

[SoxFan11]

And this coming week I will be back on 5/3/1 for my deads and squats. Past few weeks I have just been fucking around trying to hit big weights (especially on deads, where I hit 475 the other day). Now it's time to get serious about the two lifts I can actually still do. Or at least can do until my surgeon yells at me for doing them when I see him next month.

Think I figured out my squat problems, which were at least 75% mental. Only worked up to 335 last night, but every set was good. So that made me very happy.