Yet another 5-3-1 by Dmax

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    Yet another 5-3-1 by Dmax


    Making this log in hopes people can help me tune in my routine and give different exercise ideas
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    Weight 230 lbs
    Calories are 3000 atm tracked with myfitnesspal nomaly 40 pro 40 fat 20 carbs
    Goal is to continue increase my main lifts and keep losing fat

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    Yesterday
    Week1 5's day
    Squats
    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
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    Week 1
    5's week
    10 mins standing elliptical
    Bench
    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
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    Have you established a 1rm for your lifts? Looks like you could go a bit heavier w your bench.

    Post vids...
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    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
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    Wanted to add did false grip on bench felt odd but anything different always starts that way
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    Quote Originally Posted by Duramaxhd View Post
    Wanted to add did false grip on bench felt odd but anything different always starts that way
    Why false grip?
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    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
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    Quote Originally Posted by Duramaxhd View Post
    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
    It's a trade-off. It relieves a lot of downstream pain in the elbow/biceps tendon/brachialis, but for me, it comes at the expense of shoulder stability. You can't externally rotate or "snap the bar in half" as well with a false grip. Learning how to bench with your lats and create a stable shoulder socket is going to be what relieves pressure on the shoulder.

    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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Thanks for the info ill keep working on my form and watch the vids over again
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    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.
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    Why are you doing so many exercises if you are doing wendler 5 3 1? What assistance program are you doing?
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    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.
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    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
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    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
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    Quote Originally Posted by Duramaxhd View Post
    No gym today normal day off going to spend time with wife and daughter.

    Leg are very sore all the way around from Monday may pick up a foam roller today and try that

    Other then that curse the fourms read logs and watch squat, deadlift and benchpress technique vids
    The "So You Think You Can..." series by Elite FTS and the "101" series by Juggernaut are the two best for squat, bench, and deadlift technique. Happy hunting!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Thanks ill check out the 101 vids I think ive watched the elite fts vids about a dozen times now
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    Quote Originally Posted by gymrat727 View Post
    Why are you doing so many exercises if you are doing wendler 5 3 1? What assistance program are you doing?
    Really not that much volume present. I think it's ok.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    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
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    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!
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    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?
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    http://train.elitefts.com/exercises-...d-pull-aparts/

    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"
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    Today 9-5
    5's deadlift

    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
    195x10

    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
    Notes
    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
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    What's this new(er) version of 5/3/1?

    Any good links on the additional info/templates that he added?
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    Quote Originally Posted by longhornsp View Post
    What's this new(er) version of 5/3/1?

    Any good links on the additional info/templates that he added?
    About 150 pages of different variants in his new book. Don't think any of it is on the net yet except his book
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    This is dave tate periodization with pyramid extra volume from beyond 5-3-1 if I read it right
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    Quote Originally Posted by Sean1332 View Post

    About 150 pages of different variants in his new book. Don't think any of it is on the net yet except his book
    Hate to buy the book again but sounds like he added a lot to it.
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    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
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    Quote Originally Posted by Duramaxhd View Post
    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
    Keeping it simple is smart for building a solid base.
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    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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    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
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    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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    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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    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?
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    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
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    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.
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    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
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    What's the Tabata HIIT that you do?
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    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
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    inihilates your shoulders lol

    edit: nvmd, was thinking tabatta battle ropes
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