mkretz's strength quest
- 01-14-2013, 11:01 PM
- 01-16-2013, 10:47 PM
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?
01-16-2013, 10:48 PM
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
01-16-2013, 10:49 PM
It's getting lonely because you've ignored everyone's advice about your misguided training.
M.Ed. Ex Phys
01-16-2013, 10:54 PM
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
01-16-2013, 11:01 PM
M.Ed. Ex Phys
01-16-2013, 11:04 PM
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
01-16-2013, 11:09 PM
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.
01-16-2013, 11:11 PM
The name of your thread is strength quest.
01-17-2013, 06:07 AM
01-17-2013, 06:42 AM
Extra cals obviously...
Just keep motoring Mk
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01-17-2013, 08:32 AM
M.Ed. Ex Phys
01-17-2013, 03:33 PM
01-17-2013, 10:53 PM
I jsut like to incorporate heavier weights also with bodybuilding rep ranges with lighter weights........it seemed liek teh 5/3/1 with bodybuilding assistance lifts was exactly that but i guess not.......and i didnt say i had an issue wit eatin 5000 cals or w.e which i rarely do now usually 4000 at most..............
01-17-2013, 10:54 PM
01-17-2013, 11:18 PM
yes, you're doing the percentages and reps for your compound movements that you actually are doing. that's not the whole system though!
buy it. 20 bucks and it will better yourself and your training
01-18-2013, 09:21 AM
Save yourself and all of us some time and buy the damn book.
M.Ed. Ex Phys
01-18-2013, 10:41 PM
deload is 60 65 70 in the template i saw....but i will do that next deload......start back up next cyle tomrrow
01-18-2013, 10:49 PM
01-19-2013, 09:56 PM
01-19-2013, 10:03 PM
started teh 2nd cycle today and have decided to go with front squats......havent doneheavy front squats in i dont knwo how long im also experimenting with putting hte bar under my fingers instead of crossing my arms, still getting used to it but i think ill be alright. I see most peopel doing it that way so hopefully its a better way haha.
I did not know what my max front squat was so i worked up to it today before starting my session
got 245 then went for 265 and missed so i figured my max is around 255 cuz 245 wasnt that bad.
From that i took 90% and calculated my weights form taht for 75,80, and 85% gave me 170,185, 195 5,5, AMRAP
only got 6 for my as many whic was a little dissapointing but still alot more than i thoguht i coudl front squat at 255 esp since i havent done them in a while so pretty happy my upper back is pretty sore which is wierd, its gotta be from teh front squats
DE DL - raised my dl max by 10lbs and took 60% of that
After this point my head justdidnt seem right, maybe it was from maxing out basiclaly twice on ront squats and then deadlifting. also been eatin low carb recently, looking forward to a carb up on my birthday on monday :-)
leg press 4 sets 10-20
hack squat 4 sets 10-20
lunges 30 steps 4 sets
1 leg leg ext. 4 sets
1 leg ham curl standing 4 sets
seated leg curl 4 sets
butt machine - sorry, i want a good butt haha, and i knwo squat, squat, squat, but a lil fine tuning never hurt
01-20-2013, 01:05 AM
01-20-2013, 02:14 PM
So...I take it you don't trust Jim Wendler and Louie Simmons' advice. Just don't call your training program a 5/3/1:Westside hybrid, and I'll stop.
01-20-2013, 02:35 PM
01-20-2013, 02:42 PM
What is a "butt machine?" And why was that the only thing spelled correctly?
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