Dustin07
Legend
I know, thats why I kept them lighter and didn't push it. I wasn't supposed to take a cookie from the jar, but I was at least polite enough to put the lid back on when I was done. Unfortunately I still ate the cookie, though.
Slicin' and Dicin'
- Thread starter Dustin07
- Start date
MrKleen73
Legend
Yeah, you tend to have that high strength endurance so you can lift a lot closer to your 1Rm for reps than the average lifter. So it is likely a little skewed.
I know, every time I keep seeing them I think wonder what his progress would be without all the joker sets taxing his CNS regularly.
It's okay, it is your cookies you are stealing, it ain't hurting anyone else's progress, and it seems to increase your enjoyment. So as long as you are aware of the trade off, and are enjoying the process it isn't an issue.
Dustin07
Legend
Lol honestly I'm a bit torn. Still hitting Rx programming without issue. So do I up TM again after this cycle or chill?
Squats are progressing smooth and linear despite already upping tm a bit. Bench I think is more likely to fall off first.
Basically every lift is getting hit every 8th day except pulls which are getting three hard sessions a month.
The pulls not being weekly have been scheduling issues more than planning, but I think it's been serendipitous in that it's been enough to stimulate and that 4th session could throw me over cns wise.
akboom87
Well-known member
Those bagels look fire
! My wife has been on the sourdough kick for a year maybe more so lots of sourdough loafs here as well. Also sourdough pancakes, my personal favorite!!
Hyde
Legend
No, don’t up TMs - just don’t do Jokers weekly. People want so badly to believe that you have to do more to improve progress, but that’s not always the case.
It’s like pizza. Pizza is awesome, anytime. Every meal, cold or hot, old or fresh, lots of good toppings to choose - it’s never a BAD meal, even bad pizza isn’t that bad. But if you eat it for every meal, it will lose a lot of magic to you - if you have it once every couple/three weeks at the place you really like, fresh with your favorite toppings & with people you love, it hits so much harder.
Stop eating pizza every day. It’s a treat, and when you take that approach you will really increase what you can ring out, performance-wise, when you do it.
slimsaw00
Well-known member
Not sure if you have 5/3/1 Forever or not but his leader/anchor approach gives some insight on joker sets. During a leader you would do 5s Pro and heavy supplemental work (BBB for example)…. Usually two cycles. Then after a deload, you would have your anchor where you hit the PR sets and also your Jokers. The anchor is usually for one cycle. Deload, then depending on performance during an anchor you would adjust training maxes.
You are way stronger than me, so take all of this with a grain of salt.
Dustin07
Legend
First off, everyone knows pizza is better the next day.
I was driving (LOL) when I replied to Kleen last night so I couldn't get into it but I was thinking about it a LOT. especially this part: I think wonder what his progress would be without all the joker sets taxing his CNS regularly.
I'm not sure how you would measure additional progress (or lack of progress) at the current moment since I'm just going through the motions on the app and hitting the prescribed numbers every week.
I do love the idea of going in on my next session, hitting 310 x 3 (as prescribed) and moving on with my day. I do worry that if a top set is too easy, I'm leaving something on the field and not doing enough to cause some stimulation though.
Looking forward in the app, currently cycle 5, by Dec it does have me aiming for 345 x 3 and 365 x 1 (last years PR) on normal training days, so with enough patience if I'm able to maintain it definitely will have me training through old bests.
Thank God no, she is an only child orphan which helps relieve me of any potential temptation. I've seen pics of her mom and she was a fox. I can only handle one of these spicey viking descendants I think.Also, does your wife have a sister that wants to move to IL or anything?? Those bagels look primo
I only have the OG book on hand so most of my additional deep dives into 531 are web searches etc, I'll have to look this up, the only mention of "anchor" in the book I have is talking about sit-ups lol.Not sure if you have 5/3/1 Forever or not but his leader/anchor approach gives some insight on joker sets. During a leader you would do 5s Pro and heavy supplemental work (BBB for example)…. Usually two cycles. Then after a deload, you would have your anchor where you hit the PR sets and also your Jokers. The anchor is usually for one cycle. Deload, then depending on performance during an anchor you would adjust training maxes.
You are way stronger than me, so take all of this with a grain of salt.
The catch 22 and struggle I am having as I get into cycle #5 is monster AMRAP sets are mentally and physically crushing, I just don't have a desire to hit 16 reps at X weight to "beat PR". like my current rx for this week is 5 x x 360, thats no big deal. but the app does have that spicey little fineprint in there "11 Reps to beat PR".
Dustin07
Legend
Can you build on that a bit to give me more perspective? I'm not sure how else to measure progress right now beyond hitting my prescribed sets lol. Well, other than maybe the mirror, waistline, and whatnot haha.
Hyde
Legend
She’s gorgeous bro, no doubt. Also really cool to get to see the garden and such in full detail you’ve been hammering away at.
5/3/1 Forever is a very good read - contains a lot of updated ideology since his first book that will help you understand training & Jim’s thoughts more recently about how to make the program work for you best. If you PM me an email I should be able to send you a copy.
I do not think you want an AMRAP beyond ~12 reps generally, unless you’re really pushing hypertrophy on legs and wanted closer to a widowmaker set/ Super Squats scenario instead of safer bodybuilding machines for some reason. So if you are truly hitting 13+, I’d bump things up for sure at an accelerated rate.
Talking about the jokers, if you are benching 285-295 most weeks, you will take away your ability to occasionally take 300-305 on a perfect day. Because you will live with higher neurological fatigue and cause more micro trauma that also isn’t meaningfully acquiring good reps. 1-2 singles isn’t enough work to move the needle much. You get better mainly from the total work that’s ultimately acquired from 5+ rep stuff largely.
Everything I’ve been doing the last few weeks in training has been to tease out my ability to display the most maximal singles soon. It hasn’t been building. The building was the sets of 5-10 that came prior. This is just peak realization.
Dustin07
Legend
PM Sent!
That makese sense, and actually again applying patience and peaking ahead on the programming I'm supposed to be hitting 310 on bench on week 3 of cycle 7, so that would be a PR, again in training, in only a couple more months-
Dustin07
Legend
OHP
5 x 75, 95
3 x 115
5 x 120, 140
8 x 160
BBB
5 x 10 x 115
Deads
5 x 170, 225
3 x 255
5 x 275, 315
11 x 360
BBB
Skipped
Notes
Scheduling challenge this week so crunched OHP with deads but I did skip jokers
. Not sure it really works out to a net positive having doubled my output though.
Those pulls I was very confident in my 5, no problem despite dragging. But as they chipped away, I kept finding a other rep. By the time I finished I needed a seat. Lol
Still in an AIC kick.
5 x 75, 95
3 x 115
5 x 120, 140
8 x 160
BBB
5 x 10 x 115
Deads
5 x 170, 225
3 x 255
5 x 275, 315
11 x 360
BBB
Skipped
Notes
Scheduling challenge this week so crunched OHP with deads but I did skip jokers
. Not sure it really works out to a net positive having doubled my output though. Those pulls I was very confident in my 5, no problem despite dragging. But as they chipped away, I kept finding a other rep. By the time I finished I needed a seat. Lol
Still in an AIC kick.
akboom87
Well-known member
Great looking session!! I have been on a three days grace kick latelyOHP
5 x 75, 95
3 x 115
5 x 120, 140
8 x 160
BBB
5 x 10 x 115
Deads
5 x 170, 225
3 x 255
5 x 275, 315
11 x 360
BBB
Skipped
Notes
Scheduling challenge this week so crunched OHP with deads but I did skip jokers
Those pulls I was very confident in my 5, no problem despite dragging. But as they chipped away, I kept finding a other rep. By the time I finished I needed a seat. Lol
Still in an AIC kick.
View attachment 262760View attachment 262761
MrKleen73
Legend
First you do have a beautiful wife, and she just earned a new subscriber, if nothing else to increase her likes, and visibility. I am definitely not farming. LOL
I had an answer typed up regarding the CNS stuff but Hyde did an excellent job of stating what I was going to.
Way to get the work in doubling up the 5/3/1 movements to get them in.
I had an answer typed up regarding the CNS stuff but Hyde did an excellent job of stating what I was going to.
Way to get the work in doubling up the 5/3/1 movements to get them in.
Dustin07
Legend
this weekend was two long days. spent most of Saturday basically butchering chickens. I rented a plucker from a local farm for $35 and I could get 3 chickens plucked at a time in 15 seconds, talk about a life saver!
100lbs tossed in the fridge to age for a bit then off to the freezer!
almost done with chickens for the year. in a month or so my Bresse should be ready to butcher but my plan is only to kill 4 of them and keep the rest as layers to hopefully "naturally" produce meat birds for me next year. Instead of 4 different butcher dates on 4 different hatches, next year I'm hoping to plan it out so I have one big butcher day of 60-100 birds. I'll probably get freedom rangers again, then once they are about 4 weeks old, add a bunch of cornish cross because they grow SO much faster, then butcher them all the same weekend.
appreciate it! This week will be interesting to say the least. Last week having to put up 6 x 260 on bench and 11 x 360 on deadlifts didn't leave me nervous at all, this week though I have to snag 3-6 x 275 on bench and where I start to get nervous is hitting the bare minimum and hoping that its enough to stimulate progress and growth. its only week 2, so I'll save jokers and overloading for week 3 again and trust the programming!
100lbs tossed in the fridge to age for a bit then off to the freezer!
almost done with chickens for the year. in a month or so my Bresse should be ready to butcher but my plan is only to kill 4 of them and keep the rest as layers to hopefully "naturally" produce meat birds for me next year. Instead of 4 different butcher dates on 4 different hatches, next year I'm hoping to plan it out so I have one big butcher day of 60-100 birds. I'll probably get freedom rangers again, then once they are about 4 weeks old, add a bunch of cornish cross because they grow SO much faster, then butcher them all the same weekend.
appreciate it! This week will be interesting to say the least. Last week having to put up 6 x 260 on bench and 11 x 360 on deadlifts didn't leave me nervous at all, this week though I have to snag 3-6 x 275 on bench and where I start to get nervous is hitting the bare minimum and hoping that its enough to stimulate progress and growth. its only week 2, so I'll save jokers and overloading for week 3 again and trust the programming!
Dustin07
Legend
I'm right at the historical plateau point with training and maxes so the next couple months are going to be really interesting! My meal prep is on point this week, no lacking calories or carbs for a couple of these big lifts. I see them as potentially monumental breakthroughs this week and next so they're pretty important for me.
MrKleen73
Legend
I think you are being more reasonable with volume than in the past and you will be able to move on through these things, just don't overtax the CNS on sets that shouldn't. Knowing you are at this point is a time I would specifically and intentionally avoid jokers. You have already basically said you know you need more in the tank for this time. So I would just avoid the jokers until you break through.
Dustin07
Legend
you know all that said, I might flip my week a bit. I was going to do:
mon - squats
tues - bench
weds - rest
thurs - pull
fri - OHP
but I might instead go:
mon - bench
tues - squats
just cause I think bench will be the hardest day of the week and I might be smart to start it freshest. I can typically grind my other lifts but a failed bench is a failed bench. there's not nearly as much grindability for me as say squats and pulls.