bigger stronger faster with the help of 5/3/1
- 08-28-2013, 11:50 PM
Edit: so yea it did mention to keep head up for squats n Also i checked out " so you think you can DL" and guy there had his head up completely , but didnt really mention too much about it.. But then I looked at mark ripptoe n yea he did mention the chin tuck n chest up .. So I don't really know anymore ha
- 08-29-2013, 08:50 AM
I'd tuck the head and squeeze the glutes more to lock out as opposed to extending at the back (I think that is what is causing your knees unlocking at the top). Don't lean back at the top just stand tall.PEScience Representative
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08-29-2013, 10:13 AM
Thanks guys! I need to work on my deads. As far as the chin tucked vs extended I heard that it helps keep the spine in a straight line. I like to just look forward on squats ill sometimes look up if I'm really pushing for one or two more reps.. I dunno if it helps.
08-29-2013, 10:34 AM
Right shoulder hurts like **** today.. Mostly because of my job (I work in a deli). Thank god I only got another week left here. Starting a new job in 2 weeks! Can't wait.
08-30-2013, 10:26 AM
cycle 1 week 2 day D
this was a sh*t workout.. wanted to get a little more out of my last set..
band pull a parts
stretching shoulders lats and chest
warm-ups - barx10 95x2x3
work sets - 120x3 125x3 135x5
boring but big - 75x5x10
chin ups - 10,10,10,8,10
band pull a parts
notes - not my best day. yesterday i didnt feel very good. and that carried over into the gym this morning.. next week is 5/3/1 so i want to really kill it for those workouts. ill squat either sunday or monday. see how my schedule looks.
Im thinking about running X-Gels (ArA) beginning cycle 3 and running for 50 days.. should help with strength and help put a little weight on me. i want to lift at 198.. i think the meet is in April. so i might go up to 200-205 and look to cut down a bit. i dunno we will see. still a ways out.
08-31-2013, 11:45 AM
Subbed. Good work dude.
Tip on your deadlifts- Reset each rep. SQUEEZE your glutes at the top!! You'll notice how your knees unlock and track forwards. Take those shoes off too.
08-31-2013, 12:14 PM
08-31-2013, 12:50 PM
I started squatting and deadlifting barefoot a couple of months ago I like how stable you feel and it seems u get more to the floor could just be me though
09-01-2013, 01:02 PM
cycle 1 week 3 day A
woke up and did some foam rolling felt nice and loose. hit the gym and did some squats! great workout today.
foam rolling (groin, IT band, hamstrings)
stretching (hips, hams, lats, chest)
band pull-a-parts 20 reps or so
warm-ups - barx10 135x5
work sets - 190x5 215x3 245x5
boring but big - 135x5x10
115x2x10 125x10 135x2x10
stretching (hips, hams)
notes - everything felt great today.. i am going to try to squat with shoes off next week for deload week (didnt see the comment until now). got 245x5 today. pretty happy with getting +4 hopefully i can keep that going thru the week. going to do band pull-a-parts pretty often, i get a little click in my right shoulder from time to time. ive heard its from imbalance of strength within the shoulder so rear-delts are going to be hit pretty often.
09-01-2013, 01:35 PM
09-01-2013, 02:32 PM
Squats looked good. I would highly recommend reading the squat section in the 5/3/1 book though. You're wasting energy and tightness dancing around before your first rep. Bouncing the knees and the foot shuffle will get you when you start to get to a heavier weight. 1-2 steps out of the rack and boom, go. You made the weight look easy though...great work
Chucks have always worked well for me. Would like to try some OLY adidas that I've been eyeing but for me I find it hard to justify the cost (vs. benefits).
Have you run ArA before? it's pretty good for strength...stack with carnitine
09-01-2013, 02:35 PM
09-01-2013, 02:38 PM
Check that out for the pullaparts. I'll do several hundred every day. It makes a huge difference. Hammering your rear delts, like you said, will be awesome as well. I'll hit my main back accessory, and then do some facepull variants or seated DB cleans.
09-01-2013, 02:38 PM
That being said I'm not planning to ever set the world on fire with my numbers. When I get to 2x my BW on squats I'll be happy.
09-01-2013, 02:40 PM
09-01-2013, 03:15 PM
Thanks guys! the foam roller is great, mine is a trigger point one, a bit more pricey than a regular foam roller but it hits sore muscles a bit harder.. my squat walkout isnt the greatest. i hope that doing so many sets will let me practice and help get my feet where they need to be.
Im going to probably invest in some chucks in a couple of weeks. Im a pretty narrow squater though. i dunno if anything they are a pair of shoes that i can use for the gym even if they dont really help move more weight. i need a new pair of training shoes anyways.
thanks for the article on pull-a-parts im going to check that out later.
09-01-2013, 03:48 PM
And as far as supps go right now I'm just on basics pre, multi v, creatine, and protein.. Sometimes modern BCAA if I train fasted.
This will be my first time on ArA I hear it produces good strength gains.. I plan on doing 1g-1.5g a day for 50 days.
09-01-2013, 06:09 PM
09-01-2013, 07:51 PM
09-01-2013, 08:22 PM
09-01-2013, 08:25 PM
Itll be the most well spent $15 you could spend on yourself training-wise.
09-02-2013, 08:33 AM
If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
09-02-2013, 08:34 AM
09-02-2013, 01:19 PM
cycle 1 week 3 day B
5/3/1 day for bench today. got a really good night sleep. and i felt real good in the gym. weights were flying around.
band pull-a-parts over and underhand 15 reps each way
stretched the pecs and lats with a heavier band attached to a pull-up bar
lateral raises with 5 lb db 10-12 reps
warm up - barx10 95x5 135x5
work sets - 150x5 170x3 190x8
boring but big - 115x5x10
45x15, 50x15, 55x15, 60x15, 65x15
more pull-a-parts (under and over hand) 30 reps total
static stretching (lats, hips, chest)
notes - felt great in the gym today. Real strong workout. Weights moved well from the get go. I can do much more than 115 on BBB sets. Next cycle I will probably go up to 125 for those sets and see how that feels. Went a bit heavier on rows than usual with 15 rep sets instead of 20 rep sets. pull-a-parts after those rows were killer. wanted to do the elite FTS series but i was pretty worn out. probably my best day in the gym so far this summer. taking tomorrow off and then deadlifting weds.
09-02-2013, 01:27 PM
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