Yet another 5-3-1 by Dmax
- 09-03-2013, 04:37 PM
- 09-03-2013, 04:47 PM
Week1 5's day
5 min walk
3x10 at 150 calf rases
Warm up 125x5 155x5 185x3
Working sets 195x5 225x5 255x6 225x5 195x8
Hack squats sled plus 35 each side 5 sets of 10
Back extensions with 25lbs plate 5 sets of 15
Bb bicep curls 5 sets of 15 at 50
Standing ab crunches 5 sets of 15
Afterwards 20 mins hiit cardio 30 sec on 30 off
- 09-03-2013, 05:08 PM
10 mins standing elliptical
Warmup bar x10 75x5 95x5 115x3
Working sets 125x5 145x5 165x6 145x5 125x12
Db incline press 45x10x3 55x10x2
Landmine row 90x15x3 115x15 125x10
Cable tricep extensions 80x10x5
Stair stepper for 15 mins after
Not a very strong bencher I hope to improve this a lot in the the next year really enjoy landmine rows feel it really hits back
tomorrow is a day off then deadlifts Thursday if anyone has good deadlift combs let me know was thinking of doing rack pulls from just above the knee nor sure of reps schemes or how many sets
09-03-2013, 09:16 PM
Have you established a 1rm for your lifts? Looks like you could go a bit heavier w your bench.
09-03-2013, 09:36 PM
I'll try to post some vids.
My bench used to be higher but a while back cut too deep into my calories went down to 2100 a day and all my lifts tanked bad so i was forced to reset my lifts
09-03-2013, 09:47 PM
09-03-2013, 09:53 PM
09-03-2013, 09:58 PM
I belive I read it somewhere in jim's book the he did it to help with bar travel and less pressure on the shoulder
Not really confident in my form on any of my lifts thought it mite help
09-03-2013, 10:09 PM
I was in the same boat as you once, some days I'd bench my max, other days I'd be crushed by 100lbs less, depending on the shoulder. Once I learned how to bench, it fixed itself.
09-03-2013, 10:20 PM
09-04-2013, 01:16 AM
In for support.
Ripptoe had some great advice for bench in the latest addition of starting strength. This has always been my area of weakness as well. Biggest thing for me was focusing my eyes on the ceiling rather than watching the bar, this naturally fixed my bar path. It was the one exercise that had to watch the bar for some reason lol.
09-04-2013, 01:21 AM
Why are you doing so many exercises if you are doing wendler 5 3 1? What assistance program are you doing?
09-04-2013, 01:32 AM
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.
09-04-2013, 02:26 AM
This (if I read it right) should be straight out of the second edition based on the periodization bible and and a little more volume per the book 5-3-1 and beyond
Late night responds thanks to my new 5 day old baby daughter lol
09-04-2013, 10:44 AM
No gym today normal day off going to spend time with wife and daughter.
Legs are very sore all the way around from Monday may pick up a foam roller today and try that
Other then that cruise the fourms read logs and watch squat, deadlift and benchpress technique vids
09-04-2013, 12:32 PM
09-04-2013, 12:49 PM
09-04-2013, 12:53 PM
09-04-2013, 11:39 PM
Picked up a foam roller today at dick sporting goods came home looked up some exercises for it and gave it a shot.
Dont think it was a good idea with a good case of doms in my legs hurt like hell lol but worked through it and I hope it helps. Read up on the times to use and how so we'll see how it goes
Tomorrow is deads looking forward to it
09-04-2013, 11:41 PM
That's when you should be using it, when you're sore. It's not supossed to feel good lol When it doesn't hurt, that means you've released that tissue.
DeFranco Agile 8 and Limber 11, YouTube it, it'll give you some other ideas as well
Pull big tomorrow!
09-04-2013, 11:44 PM
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?
09-04-2013, 11:53 PM
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"
09-05-2013, 10:52 PM
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
09-05-2013, 10:56 PM
What's this new(er) version of 5/3/1?
Any good links on the additional info/templates that he added?
09-05-2013, 10:58 PM
09-05-2013, 10:59 PM
09-05-2013, 11:41 PM
09-05-2013, 11:45 PM
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
09-06-2013, 12:25 AM
09-06-2013, 02:40 PM
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
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