Rodja
Board Sponsor
Unless grip is an issue, I wouldn't use straps for deads.
Frank is getting ALPHA with Alphamax
- Thread starter frankz2
- Start date
Unless grip is an issue, I wouldn't use straps for deads.
frankz2
Active member
Unless it prevents me from getting to prescribed reps I need to work my grip strength.
Rodja
Board Sponsor
Try this: always grab plates with just your thumb and first two fingers. Don't use any handles or grooves in them.
frankz2
Active member
For time or just for loading weights for sets?
Rodja
Board Sponsor
While I'm loading and unloading for sets. You'll be surprised how much extra grip that'll add with constant usage.
frankz2
Active member
Great tip. The little things you don't think of. Im starting to incorporate it tomorrow.
Quads_of_Stee
Well-known member
man doing 5/3/1 is no joke, especially when you throw in joker sets every time lol. Better quality sleep = better recovery!
frankz2
Active member
Havent been doing joker sets as I'm not really working up to a one rep max. Unless we have different definitions of joker set. Definitely will include them to mix it up though if. I get curious about my progress.
Quads_of_Stee
Well-known member
I like joker sets simply because I always feel I have a little left in the tank after my AMRAP and a little rest. That joker set absolutely destroys me though. I remember on my amrap when I had my week of 5+ at 75% I ended up getting 21 somehow.
frankz2
Active member
Lol was this your first time through? Was able to get a pretty accurate 1 rep max through JEFIT
Quads_of_Stee
Well-known member
yeah it was my first one, it got real after that though
Rodja
Board Sponsor
Do the latter.
frankz2
Active member
Every 4th? Are they THAT essential?
Quads_of_Stee
Well-known member
latter means the last one so every 7th week. Honestly just listen to your body to see if you need a deload. If you wake up groggish, had bad night sleep, constantly tired, etc it's time for a deload
frankz2
Active member
Im aware what it means, I mentioned 4th after 7th making it technically latter, but lord knows my degree isn't in English so my writing isn't always the cleanest. Much rather be scribbling numbers and formulas than paragraphs and essays.
frankz2
Active member
Thank you for clearing up my own ramblings. Obviously these were my opinions as well.
frankz2
Active member
12-2 Squat BW - 272
BB squat: 250x5, 280x3, 315x3 (AMRAP)
Leg Press: 367x15, 367x15, 397x15, 397x15, 417x15
Seated Leg Curl: 95x10, 105x10, 115x10, 115x10, 95x13
Felt strong again. Squats were tight and went up quite well. The increased libido has officially irritated my girlfriend and she has only been back home for two days...
BB squat: 250x5, 280x3, 315x3 (AMRAP)
Leg Press: 367x15, 367x15, 397x15, 397x15, 417x15
Seated Leg Curl: 95x10, 105x10, 115x10, 115x10, 95x13
Felt strong again. Squats were tight and went up quite well. The increased libido has officially irritated my girlfriend and she has only been back home for two days...
frankz2
Active member
Quick update on yesterday's bench workout
12/4 Bench BW-272
BB bench: 205x5, 235x3, 260x5 (AMRAP)
Incline DB bench: 65x15, 65x15, 65x15, 70x15, 70x14
DB row: 5x90x10
Again, probably could have hit a few more reps on bench but the last rep slowed down some and wanted to keep it explosive. As for the Alphamax, libido is up, confidence/mood is up, and although up 3-4 pounds I am feeling and looking leaner. Overall, really enjoying this product.
12/4 Bench BW-272
BB bench: 205x5, 235x3, 260x5 (AMRAP)
Incline DB bench: 65x15, 65x15, 65x15, 70x15, 70x14
DB row: 5x90x10
Again, probably could have hit a few more reps on bench but the last rep slowed down some and wanted to keep it explosive. As for the Alphamax, libido is up, confidence/mood is up, and although up 3-4 pounds I am feeling and looking leaner. Overall, really enjoying this product.
cubsfan815
Well-known member
Libido/irratated girlfriend check!
Confidence up, check!
Weight up, check!
Feeling leaner, check!
Sounds dead on for Alphamax, glad you are enjoying it.
Confidence up, check!
Weight up, check!
Feeling leaner, check!
Sounds dead on for Alphamax, glad you are enjoying it.
frankz2
Active member
You bet! Been a great experience.
12/5 Deadlifts BW- 273.25
Deads-250x5, 290x3, 315x5
Hyperextensions- 5xBWx15 hard flex in glutes
Hanging leg raise- 5xBWx10
Deads were very strong and grip held up pretty well too. I had done 315 for 8 with straps once, so 5 reps with no straps was great and I felt like I definitely had more in the tank if not for the hands.
I tried that tip Gripping the plates with the thumb and two fingers. WAY harder than I anticipated.
Quads_of_Stee
Well-known member
train with intensity and set aside time for good sleep! Good choice on the decision I will be doing another alphamax run sometime soon
Rocket3015
Legend
I can't wait to start my AlphaMax! Sounds like some good stuff !
AntM1564
Legend
Take your last dose pre bed on an empty or somewhat empty stomach. If you have any GI distress, dose with food.
PhoenixMuscle
Member
Late, but in
cubsfan815
Well-known member
Can't hurt. Might as well get it in your system. I do that a lot when starting products.
MARK_
Well-known member
Thanks for your comment
frankz2
Active member
Alright guys. Starting cycle two next week. Planning to add 5 pounds to bench and OHP training maxes, 10 pounds to squat training max, and 15 to Deadlift. Am I overstepping my bounds with the extra 5 pounds on deads? As noted through the log, they felt very easy in the target muscles and motion, it was just grip strength that needed some work.
Comments?
Comments?
MARK_
Well-known member
I would add until I couldn't get my desired reps anymore. I like to increase my rep weight. If I can hit 8-10, then I will add 10 pounds. I like to super set. If it feels like you can do it, do it. Listen to your body. Just my ideas
. Keep up the great work!
frankz2
Active member
Agreed but with the strict periodization of 5/3/1 I didn't know if I was making a rookie mistake by going away from the prescribed increases.I would add until I couldn't get my desired reps anymore. I like to increase my rep weight. If I can hit 8-10, then I will add 10 pounds. I like to super set. If it feels like you can do it, do it. Listen to your body. Just my ideas
Sean1332
Legend
Id recommend sticking with the program's prescribed 5/10# increases to the training max. It will eventually balance itself out. You'll continue to progress. It's best to err on the side of light.
frankz2
Active member
Figured one of the more experienced powerlifters would chime in eventually. Gotta get into that marathon mentality. Appreciate it man.
Rodja
Board Sponsor
It's not easy, but the PL game is about longevity and having the discipline to stick to the plan. Far too often people blow their wad in the gym and then horribly underperform on the platform.
frankz2
Active member
Regrettably, given my height, I think my weight class and self-consciousness about my numbers will keep me off the actually competition platform for quite some time.
Rodja
Board Sponsor
You're there to compete with yourself and not the rest of the lineup. It's impossible to replicate the feel of a meet and doing 9 possible attempts. Plus, they're really fun to do.
frankz2
Active member
Very true Rodja. Appreciate the words. Today was OHP day
12/8 OHP BW-272
OHP: 135x5, 155x5, 175x7(AMRAP)
Dips: 4xBWx15, BWx17
Chin ups: 4xBWx10, BWx8
Another strong day. Weight is maintaining pretty steady about 4 pounds up from where I started while still feeling slightly leaner.
12/8 OHP BW-272
OHP: 135x5, 155x5, 175x7(AMRAP)
Dips: 4xBWx15, BWx17
Chin ups: 4xBWx10, BWx8
Another strong day. Weight is maintaining pretty steady about 4 pounds up from where I started while still feeling slightly leaner.
MARK_
Well-known member
Great job!
frankz2
Active member
Thank you sir. My shoulders have long been my strongest body part (relatively speaking of course).
frankz2
Active member
12/9 Squat Day
BB Squat: 220x5, 255x5, 290x7
Leg Press: 367x15, 397x15, 397x15, 417x15, 417x15
Seated Leg Curl: 100x10, 110x10, 110x10, 120x10, 120x10
Strong workout tonight. Really hate working out later around that 6 PM mark but had to get it done. Squats were strong and explosive. Felt like my endurance faded before my legs actually did on squats, likely due to just fatigue from the day. Day off coming up tomorrow.
BB Squat: 220x5, 255x5, 290x7
Leg Press: 367x15, 397x15, 397x15, 417x15, 417x15
Seated Leg Curl: 100x10, 110x10, 110x10, 120x10, 120x10
Strong workout tonight. Really hate working out later around that 6 PM mark but had to get it done. Squats were strong and explosive. Felt like my endurance faded before my legs actually did on squats, likely due to just fatigue from the day. Day off coming up tomorrow.
Quads_of_Stee
Well-known member
the fatigue during the day will get you if your not used to it! Killing it on the workouts though
MARK_
Well-known member
Haha! I hear you there
frankz2
Active member
12/11 Bench BW - 272.5
BB Bench: 185x5, 210x5, 240x10 PR
Incline DB: 65x10, 65x10, 65x10, 70x15, 50x10
DB row: 5x100x10 PR
As you can see, PR's on both BB bench and DB row. Weight is holding steady and still feeling leaner. My girlfriend commented that she believed my legs had gotten bigger which was awesome as they are definitely a weak point of mine.
BB Bench: 185x5, 210x5, 240x10 PR
Incline DB: 65x10, 65x10, 65x10, 70x15, 50x10
DB row: 5x100x10 PR
As you can see, PR's on both BB bench and DB row. Weight is holding steady and still feeling leaner. My girlfriend commented that she believed my legs had gotten bigger which was awesome as they are definitely a weak point of mine.