Yet another 5-3-1 by Dmax

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  1. Quote Originally Posted by Sean1332 View Post
    He actually states in his newest book, as well as a few articles to hit 3-4 assistance exercises and then hit bis/tris/Facepulls or whatever, something non taxing.
    I think I'm going to pick up his latest book for a winter refresher - I've been sticking to BBB assistance work for a while now
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html


  2. Quote Originally Posted by Duramaxhd View Post
    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
    DOMS could be a combination of things. Aside from the week off...did you make any other changes (diet, form, new exercises, etc)

    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.

    Quote Originally Posted by LizKing531 View Post
    I think I'm going to pick up his latest book for a winter refresher - I've been sticking to BBB assistance work for a while now
    BBB has always been my go to.

    Going to do the same and grab the new revision, sounds worth it.
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  3. Quote Originally Posted by LizKing531 View Post

    I think I'm going to pick up his latest book for a winter refresher - I've been sticking to BBB assistance work for a while now
    Well worth the money IMO
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  4. 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?

  5. Quote Originally Posted by Duramaxhd View Post
    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?
    Possibly your sacroleac joint in your hip. It can pop when it's misaligned, and that pop is usually it going back into place. Various hip mobility drills can help you with that. If it feels very bad and causes discomfort, there's ways to pop it back easily. You'll know when it needs done. I get a few random pops in it after squat day but nothing major
    Controlled Labs Board Rep
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  6. 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.

  7. Today 9-7
    5's week cycle 1 for this log
    Pre workout ignite 2
    Intra bcaa-saa

    7mins treadmill inclined

    Shoulder stretching
    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

    More stretching

    Notes
    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

  8. What's the Tabata HIIT that you do?

  9. 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

  10. inihilates your shoulders lol

    edit: nvmd, was thinking tabatta battle ropes
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. I see in the book I missed an exercise o well ill hit it next week this is still new to me it will take me a min to remember how its layed out without looking at the book

  12. Quote Originally Posted by Duramaxhd View Post
    I see in the book I missed an exercise o well ill hit it next week this is still new to me it will take me a min to remember how its layed out without looking at the book
    Yeah, don't sweat the small stuff. You can always make up assistance. That's some pretty strong OHPing brotha!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. Is the newest version "beyond 5/3/1", says out of stock on the wendler site

  14. Quote Originally Posted by longhornsp View Post
    Is the newest version "beyond 5/3/1", says out of stock on the wendler site
    Try EFS. It should be downloadable from both sites. Weird
    Controlled Labs Board Rep
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  15. Quote Originally Posted by Sean1332 View Post
    Try EFS. It should be downloadable from both sites. Weird
    I don't think he's on EFS anymore.

    I found it on amazon, dl'd to my kindle. I'm going to start it back up during winter sometime with one of the new templates, once I'm done with PHAT. I want to find the template will give me what I've got right now which is a good balance between strength/hypertrophy/conditioning. BBB always hit that spot so I'm hoping the new BBB templates look good.

  16. He doesn't go into templates much. It's mainly variations of the main movements. A good read tho
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. No gym today

    Tomorrow starts 3's week of cycle 1 squats

    Going to work on my diet lowering my protein intake from 300g to 2-250 and probably up my fats to replace it.
    Other then that some foam rolling, stretching and figuring out what im going to put im my routine tomorrow

    Should I switch it up weekly or per cycle or what?

  18. Switch what up?
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Sorry assistance exercises ive read stick with the same for a few weeks also read change them up weekly. personally I like to change them weekly

  20. I don't think it really matters. They're just that, assistance exercises.

    But I always found it easier to track progress when sticking with the same exercises for at least 2-3 weeks. To see how I'm progressing and also to learn which exercises provided the most benefit.

  21. If you feel a specific lift is helping improve a weakness and to provide a carry over to your Big 4 lifts, than I would continue using a variation of that. Or just switch it up. It's your plan.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. 9-9
    3's week cycle 1

    Squat day

    Preworkout ignite 2
    Intra bcaa-saa

    5 min treadmill
    Agile 8
    Foam rolling

    Squat

    Warmup 135x5 155x5 185x3
    Working sets 215x3 245x3 275x2 275x1 245x3 215x5

    Zercher squat 115x10 125x10x3 135x10

    Back extension machine 150x10x5

    Ab machine 130x10x5

    10mins treadmill 6% at 3 mph

    Notes
    First day back to work since my daughter was born working tens, long days and draining

    Felt really strong today not sure what happened with last set. Are you allowed singles? I think the stretching and rolling is helping me with my depth seemed to really go deep may have had something to do with it
    Loved the zercher squat may keep it for a few cycles or until I can get the front squat down

    That's about it bench press tomorrow hope ot goes well

  23. 9-10 cycle 1
    3's bench press

    Preworkout ignite 2
    Intra bcaa-saa
    Stretching, rotator cuff exercises

    5mins on treadmill

    Bench press
    Warmup 75x5 95x5 115x3
    Working sets 135x3 155x3 175x8 155x3 135x10

    Incline DB press 55x10x4 55x8

    Pendlay rows 135x10x3 145x10 155x10

    Overhead cable tricep extensions with rope 60x10 70x10x4

    Pull aparts 40, 20 overhand 20 underhand

    20 mins hiit on row machine

    Notes
    Work was hot 95 here, was tig welding and climbing around in the pipe rack good times

    Watching the ceiling and not the bar really seemed to help thanks for that tip

    Pendlays went well last set form broke down a bit other than that felt good

    Think i have to move some more good carbs Preworkout I think today I just had a banana 30g protein shake and coconut milk for dinner\Preworkout

    Foam rolling mor stretching tonight
    No gym tomorrow just going to relax

  24. good work on bench man. keeping focused on one spot in the ceiling helped me a lot too.

    if you cant hit the work sets consistently on squats you might want to back the weight off a bit. that would help in future cycles.

  25. Thanks a while back I couldnt get all my 5's on the last set. so I cut it back but a always got the others now this, ive been doing the rolling and stretching and it seems im getting a little more depth mite have something to do with it. Its my first cycle back since I had a week off so ill go another cycle and if I fail again ill set it back.
    Could have just been a bad day we'll see

  26. This is also the first cycle since sean set me straight on my routine

  27. Deadlift day!!!
    Going to see if I can make a vid and post it

  28. 9-12 cycle 1

    Deadlift 3's

    5 mins on treadmill

    Foam rolling legs and agile 8

    Deadlift 3's
    Warmup from 3 inch deficit 135x5 155x5 185x3
    Working sets 215x3 245x3 275x5 245x3 215x8

    Good mornings 95x10x5 superseted with stepups with 20lbs db's

    Standing banded crunchs 20x4

    Stair stepper 10 mins

    Notes
    Good workout tried good mornings for the first time seemed ok.
    Had a real good Preworkout\dinner 2 Greek yogurts, banana, cup of almond milk, 2 tbsp of cashew butter and a 30g protein shake

    Here is some good news have vids of working sets.
    One is upside down somehow but still good. I will post them when they finish uploading so u can start tearing me up lol

  29. The vid says that it's set to private.
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