Thanks ive been reading your logs and see thats what u have been doing going to check it out
What are them pull aparts about?
Good for rear delt/shoulder health. Also check out "so you think you can bench" on YouTube. Dave Tate discusses using them as an aid to learn how to "spread the bar"
Foam rolling legs, feel like everyone was like what the hell is that guy doing very rarely do I see someone stretch let alone roll
Agile 8 more like 5 because I couldn't remember them all lol
7 mins treadmill
Warmup 135x5 155x5 185x3
Working sets 195x5 225x5 255x8 225x5
Lungs with 25 db's 40'x3
Prone leg curls 110x10x3 115x10 120x10
Bb curls 60x10x5
Pull aparts in between all set of leg and bb curls probably about 100
Ab crunchs on ab machine 150x10x5
20 min hiit cardio on the row machine
Legs are still very sore from Monday but pulled through it. Form rolling hurt like hell again did 5 to 10 rolls per side not sure if im working the spots quite right going to roll more tonight.
Thats it, OHP tomorrow or Saturday we'll have to see how it plays out
What's this new(er) version of 5/3/1?
Any good links on the additional info/templates that he added?
This is dave tate periodization with pyramid extra volume from beyond 5-3-1 if I read it right
There is a lot but im not an advanced enough lifter to try most of it going to keep it simple for now. I dont regret buying it
No gym today did some accidental intermittent fasting this morning by sleeping till noon
Form rolling and stretching today
Is my doms lasting so long in my legs a sign of poor recovery or just the fact I took a week off?
Revising my goals, now its to just keep losing my stomach\inchs not so much as weight
If your diet is still 3k calories there shouldn't be any issues with recovering from a leg day on monday. I did find that the first week of each cycle I had some good DOMS but it never lasted that many days.
Going to do the same and grab the new revision, sounds worth it.
Probably the addition of hack squats normally I just did leg curls and extentions this is the first week of trying to do it right after sean pointed out I was screwing it up
So more then likely its a combination of both
The day after squats I get a popping in my hips when I lay down for bench is this a unbalance issue or a stretching thing?
In on this man.
But usually when my doms get bad it's from either doing a new program with different volumes or from taking an extended time off of lifting. Bad squat doms can stick with me about a week. If you get that every week though I would look into what your eating/how much and your sleep time.. Etc. there's so much that goes into having good recovery.
5's week cycle 1 for this log
Pre workout ignite 2
7mins treadmill inclined
Rotator cup exercises
OHP military 5's
Warmup- barx10 65x5 85x5 95x3
Working sets- 105x5 125x5 145x6 125x5 105x10
Face pulls- 55x15 95x12 120x10x3
Close grip bench press-barx10 95x15 105x10 135x10x3
Tabata hiit 20 sec on 10 off for 8 cycles
Legs felt much better today. pressing was great, felt strong no clicks. neck is stiff been trying to stretch it for a couple weeks now. going to do some foam rolling tonight, probably should have done some pull aparts today but forgot about it o well.
If there is anything u would like to see me post let me know want to try to get everything spot on
What's the Tabata HIIT that you do?
I forgot to put that on there I just did it on the arc trainer today still can't run very well for some reason
inihilates your shoulders lol
edit: nvmd, was thinking tabatta battle ropes