You can go to 6-8 before workout if you want.
did 5 creatona again today.....ok workout today, again i think my body wants to get sick but its fighting it..........def. taking tomorrow off and getting a massage to help with recovery just in case. Im noticing my muscles are feeling really weird, esp, my legs and i dont know why. Like jsut bending my legs, whether ts sitting or anythign really hurts sometimes like my muscles are going to tear like there is a lack of flexiblity or something i jsut dont now but i dont like it............
I did DL 405 and took a video just have to figure out how to get in uploaded on here
felt really good to put 4 plates on there!!!!
then did very explosve DE squats of 205 for 8 sets of 2, like i say, feels great to be explosive!
then did pendlay rows hammer rows 1 arm db rows and cg pullups along with side planks
Upload the video to YouTube and then post it here.
Now i know there are little pads under there but i can still get it without it!!!! dont wanna get kicked outta the gym for too much noise, hate that studpid stuff
one time i was doin high reps deads without those pads (like 25 reps) and i wasnt even making alot of noise but the weights kept hitting the ground and a worker came over and tried tellin me i need to stop i said "im almost done leave me alone" haha , tehy walked away and didnt say anything else haha
didnt plan on workings out today however, it was a beautiful day, warm (50s in january in buffalo jsut dont happen haha) and got a decent nights sleep last night so i could not resist........got in one hell of a workout, one of the best ive had in a while!
went with 6 creatona today maybe that was a little help lol
forgot my belt and i usally do cleans and my push press(split jerk) with the belt but had to go without today so i thought my weights woudl be down..............i was wrong! :-)
push press (split jerk)
185x1 - super easy!
db press - strict 45-60 second rest periods hrough all hypertrophy work, was zoned in!
40x10-12 4 sets
15lb x 10-20 3 sets
20lb x10-15 drop 10lb x 15
behind head standing smith press
3 sets 10-20
85x10 pr!..........really suprised i was able to hold form with these after doing all that shoulder wor and abs so all my stabiliizers were fatigued!!!
the next 4 works will be my deload week of 5/3/1 so weights will be much lower and volume will be slightly decreased.......might lift tomorrow not sure though....also will keep carbs to a minimum until i start back up heavy.
tonight i my last big carb meal fora while so im gonna enjoy it haha
today as my first day of "deload" on 5/3/1 - went with 5 creatona only cuz it was legs will probably do 4 during he deload, tomorrow will be an off day
DE DLs much lighter
4 sets not to failure on hack squats, leg presses, ext. leg curls DB RDLs and one leggged ham curls
how do you guys usually do calories on deloads? im thinking 500 less each day?
Do not go gentle into that good night...Rage! Rage! against the dying of the light!!
hmmm so 500 less seems good...thats what ive been doin, i liek to eat so i dontl ike it haha
today was bench and did some explosive cleans as wel
then did db flys, incline db press, decline db press, cable fly, a few others, vbar pushdown, dips, and rev grip ext for tris then rope crunchs and strict side cable twists for abs
got alot done in short time, went jsut short of failure on everything fr hypertrophy very shirt rest periods though, lost my ipod and working out wiht no music sux!!!!!
not gonna lie, volume was pretty high but i woudlnt say intensity was too high so hopefully im all good
getting kinda lonely in here :-(
yest i did DL with DE squat then back hypertrophy work, agian delad although i got pretty into it and mightve went a lil too hard on the hypertrophy
also decided to see how my front squat was at the very end of everything lol
pendlay rows, tbar rows, good mornings, CG pulldowns, 1 arm db rows, all 4 sets, str8 bar pulldown, lat pulldown 3 sets each
none to failure, no drops, then front squat worked up to 225 and did 1, thinking of doing frotn squats for 5/3/1 second cycle through although they are rough haha
today was an off day tomororw will be my last deload workout however it hasnt been a week..........think i should tart back up on the 2nd cycle on friday or doa nother wave of deload?
also, ive been using jsut sample packets of different preworkouts and havent even needed a full one yet which is crazy, i guess id otn need to be pumping myself full of prewokrout like i have been lol
It's getting lonely because you've ignored everyone's advice about your misguided training.
because i do too much volume? i gues........template shows 4 exrcises i usually do 6, maybe its deload so iv e added some mroe stuff but weights are lighter so intenity is low
the beginning of the workout is exactly the template given........then it shows 4 exercises for 4 sets for hypertrophy, ok so i do 6 sometimes.....but that gives me strength (in the beginning) and hypertroph (later) right? i mean I dont see hwo that is not achieving both goals, im sorry i just have never trained for straight strength i guess and my goals are to get both not just 1 or the other, hit different fibers at different rep ranges
If you want to do 5/3/1 or Westside, then do it how it's written. No more no less. It's written how it is for a reason. Your volume has hardly changed since you said you'd decrease it.
If you want to do high volume, then do it; just don't call it 5/3/1:Westside just because you're following the 5/3/1 sets for your compound lifts. That's not what it's about. If you read the book you'd understand that. People have only been trying to help, including one of the most knowledgable members on training and you've disregarded it all.
The name of your thread is strength quest.