joh408's Longterm Quest for Fitness
- 08-21-2013, 12:44 AM
- 08-21-2013, 02:00 PM
08-21-2013, 02:01 PM
Squat 5x5 @ 250
OHP 5x5 @ 100
Deads 3x5 @ 275
Tweaked my back a little so hopefully with a bit of heat and ice it'll be fine
08-21-2013, 02:57 PM
What weight do you use for 5x5?
Is it correct to use something that would be in the 7-8 reps for failure?
08-21-2013, 05:06 PM
08-22-2013, 01:36 PM
08-23-2013, 02:13 PM
I was doing 5/3/1 before this and I think I'm gonna go back to 5/3/1 this winter. I want to try out some of the extra programming in Beyond 5/3/1
08-23-2013, 05:54 PM
You want to start pretty light and have the 5th rep of the 5th set doable to a point where you could do quite a bit more. As the weeks months go on, you add say a #5 a week (on the smaller stuff maybe BP's and rows) and maybe #5-#10 on say squats or deads. By week 6-8-10 say, you wanna be working pretty hard and be using some good effort.
Personally, the problem with pushing to failure (say on BP's, since not many people will do that with squats or deads) is, you are not able to build much momentum if you keep pushing yourself to the limits every W/O. It is better to start at a modest 60%-70% of what you could do for a set of hard x5RM and keep adding weight over the weeks/months. You body slowly gets used to more and more volume and higher and higher intensities without rebelling. By the end of a 10 or 12 week cycle, you will be pushing quite hard to get all the reps and sets, instead of burning out early by constantly pushing the sets to failure. Eat enough good food too.
08-23-2013, 10:51 PM
08-24-2013, 04:24 AM
Thanks guys. I'm in the fourth cycle of 531 and so far i'm enjoying it. When i get bored of it sometime in the winter i'll probably do some kind of 5x5.
08-26-2013, 01:53 PM
First organic chemistry class and were talking about testosterone, 5a-test, dht and finasteride. Might like this class. Also sat next to a kid who trying to be a bodybuilder and a girl who competes in bikini. Pretty cool talking to them about prep and all that stuff
08-26-2013, 05:47 PM
08-26-2013, 06:02 PM
08-27-2013, 12:11 AM
Got a great chest tris and back workout in today. Made some bomb chicken stir fry for dinner too. Good day today. Got some legs shoulders and deads tomorrow morning
08-27-2013, 05:14 PM
Deadlift 225x5 300x5
Instead of OHP I did 6 ways and smoked my shoulders. Damn those are tough
08-28-2013, 01:07 PM
Standing skull crushers 45x5x2 65x5x2
Great pump and energy from ignite2 and hemavol. Wild watermelon isn't the best flavor tho but mixed with lemon drop hemavol and a lot of water it does just fine. Only problem is I go to class and get a nice sweat going walking a mile.
08-29-2013, 01:46 AM
I'm thinking of a switch to 5/3/1 with the new principles lined up in Beyond 5/3/1 by Jim Wendler, putting in Joker sets. Either that or PHAT, GVT or FST-7. I want to do a bulk from now to this winter since I know a little bit on how to cut now but I'm not sure if I should go for hypertrophy or strength. Hypertrophy might be better now if I want to bulk and strength for when I am in a caloric deficit. 5/3/1 was awesome for me cutting out 40lbs from November to June while adding a little strength so I might just go back to it. Any thoughts?
09-11-2013, 03:08 PM
Sorry for the lack of updates. Been focusing a lot on bench lately but not neglecting anything else. I think I'm really close to hitting 2 plates on bench. I gotta max out soon but it's raining so I can't use my backyard gym. Gotta go to the rec center or 24 today
09-11-2013, 03:24 PM
09-11-2013, 03:31 PM
Ya man still going at it. Today should be right around 285 5x5 on squat. Hopefully I can nail it. Diet has been suspect but I'm going to tighten it up now
09-11-2013, 11:21 PM
09-11-2013, 11:27 PM
09-12-2013, 11:05 AM
285 5x5 went great last. Overhead press is stalled at 120. Gonna back it down next week. Deadlifts are at 315x5 with 255x5 and 285x5 as working sets before. Can't wait til I hit 315 for 5 reps in a few weeks. Might have to dial it back to 3 sets but really that wouldn't be the end of the world. Wanted to get some bench work in this morning but the rec center is closed. Oh well, squat bench row tomorrow. I think I got 290 easy on 5x5.
Weighed in at 177 this morning. Love handles are coming back, layer of fat on my abs but I can still see a little definition. Starting to count calories again, i had only been counting protein and estimating caloric intake but that aint cutting it now. Gonna do a lean bulk at 200 calorie surplus until December, maintenance December until march or April depending on how I look. Cut til July again to see how far I can take it.
09-14-2013, 08:46 PM
09-14-2013, 08:59 PM
Ya I'm in boulder. It was flooding pretty good. Our basement has water in it and unfortunately that's where my room is. We've been getting up every couple hours to bail water out of our stairwell and clean the water up. Hopefully the rec is open tomorrow. I'm just thankful we are up on the hill and not near the creek. My friends on the creek lost basically everything. I spent a couple hours at my neighbors house getting water out of their basement but the water was coming in at the same rate
09-15-2013, 07:14 PM
House started to flood again. Guy came out to pull the carpet and padding so we don't get mold. Gotta hit the gym tomorrow morning since the rec closed before I could go today
09-15-2013, 09:43 PM
09-15-2013, 10:41 PM
If you need a place to store **** I know it's a bit of a ways but I'm living high and dry over here in Denver and could probably swing by your place after class tomorrow. Regardless, I was thinking about how cool it is to have a fellow buff on these forums and we should find a way to benefit from it!
My current UNsponsored PES EP cutting log:http://anabolicminds.com/forum/supplement-reviews-logs/234161-adonisbelts-pes-erase.html
09-16-2013, 12:38 AM
I moved all of my stuff upstairs so it's all safe
09-17-2013, 05:27 PM
After a bit of a lay off I decided not to go for 290. I felt a bit off today as my back is wrecked from sleeping on a couch.
Squat 5x5 @ 285
Bench 5x5 @ 180
Row 5x5 @ 180
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