Evolution

[omerta2010]

5/3/1 R3D2: (s) = with straps
5/3/1 - Deads -
240x5, 275x5, (s) 315x11

(BBB) Deads -
225x10,10,9 (s) 10, 245x10

Good Mornings ???
135x10,10,10

Back Ext ???
BW+15x12,12,10

Donkey Raises ???
320x13,300x15,12

This workout wiped me out, don't know why but the deads had my light headed by the end. Did cut my workout by 10 minutes because I woke up late wonder if the shorter rest did it.

 

[juggernaut]

Kelso shrugs friggin rock!!!

 

[davegmb]

Nice deads O as usual, I never get as high as 11 reps for deads

 

[JerseyDevil]

Holy poopoo. 315 x 11 on deads?! NICE

Saw the Giants signed Lincecum to a 2 year deal. One of my fav pitchers to watch throw, although I don't get to see him much. I bet you can guess who my other favorite pitchers are .... and with the addition of Papelbon..... now if the Phillies can actually HIT

 

[omerta2010]

Yeah WTF is with the Phillies being like the Giants, (all pitching and no bats) your going to go through the same BS we have the last few years.

It does make every game very interesting, but at the same time one mistake and your screwed.

And thanks guys on the deads.

 

[juggernaut]

Baseball blows. No violence, no excitement. Fuck America's pasttime. Just my .02 worthless cents.

 

[IslandGirl]

Start light, I can see how they could really be hard on the elbows if you don't work your way up and get used to it.

I do have a wonky right elbow. I have to be careful with overhead extensions and skulls. Thanks. I'll try it next tri workout.

 

[omerta2010]

5/3/1 R3D3:
5/3/1 - Barbell Bench -
125x5, 145x5, 165x11

(BBB) Floor Barbell Press -
115x10,10,8, 95x10, 10

DB Incline ???
50's x 9,9,8

Hammer HI ISO Row ???
200x10,10,9

Cable Curls ???
95x10,10, 8

 

[jagbender]

5/3/1 R3D3:
5/3/1 - Barbell Bench -
125x5, 145x5, 165x11

(BBB) Floor Barbell Press -
115x10,10,8, 95x10, 10

DB Incline ???
50's x 9,9,8

Hammer HI ISO Row ???
200x10,10,9

Cable Curls ???
95x10,10, 8

Solid!

 

[x~factor]

5/3/1 - Barbell Bench -
125x5, 145x5, 165x11

Everytime I see high reps on 531, I think you're making a mockery of the program.

 

[omerta2010]

Thanks Jag,

And X after round 4 I'll put up my graph for the strength increases, I'm still making gains. Estimated 1RM's are considerably higher than last year already.

And the shoulder actually feels better now than it has in years.

 

[JerseyDevil]

Everytime I see high reps on 531, I think you're making a mockery of the program.

Exactly! I think O is sandbagging it! Time to move up the base weight

 

[Pony]

I finally googled this workout! Looks like you're doing extra exercises, is this the hybrid version?

 

[Burner02]

5/3/1 R3D2: (s) = with straps
5/3/1 - Deads -
315x11

 

[omerta2010]

5/3/1 R3D4:
5/3/1 - Squats -
210x5, 240x5, 275x11

(BBB) Squats -
215x10,10,10,10, 225x10

Leg Extensions ???
150 x 10,10, 160 x 9

DB Rows ???
55x15, 10,8

ISO Seated Calf Raises ???
110x15,15,15

 

[omerta2010]

w/b Burner, how's the battle before your vacation going?

 

[omerta2010]

Everytime I see high reps on 531, I think you're making a mockery of the program.

Exactly! I think O is sandbagging it! Time to move up the base weight

the pressure.

I'm going to finish this round with the programmed numbers but yeah I think round 4 I need to bump up my max's a tad .

In case anybody hasn't heard my plan is:
4 rounds 5/3/1 (16Weeks)
1 round getbodybuilding (12 weeks)

And then just repeat, with the possiblity of if I get bored on the 5/3/1 throw in a round of Juggernaut.

 

[omerta2010]

I finally googled this workout! Looks like you're doing extra exercises, is this the hybrid version?

5/3/1 is very flexible actually.

Priority 1 are the 4 main lifts with some variation but normally centered around: Military press (Overhead Press), Dealift, Bench, Squat

Then for reccomended accessory work he has a boat load of templates now but mine is sort of a mix. (Dave is doing the bodybuilding template)

I'm using the Boring but Big (BBB)for the next set after the main (same as main but 5x10) with one variation to the bench for my shoulder issues.

Then I sort of went on my own for the other 3-4 misc. exercises partly off the getbodybuilding program, but also to try to suppliment my main lifts (aka Tate press's)

 

[davegmb]

Your squat numbers are Really good right now, are you seeing any size gains in the legs?

 

[omerta2010]

I haven't measured them as wanted to wait til I finish round 4, but just definition and shape have really really improved. I'm one of those lucky people who has always had naturally strong legs and as a result were always pretty big.

 

[JerseyDevil]

Baseball blows. No violence, no excitement. Fuck America's pasttime. Just my .02 worthless cents.

How did I miss this?

What Chris is trying to say is..... THE YANKEES SUCK!!!!!

 

[davegmb]

Wendler has done a new article for t nation about boring but big, It's a good read.

 

[katt]

Looks like a great plan!

 

[omerta2010]

Wendler has done a new article for t nation about boring but big, It's a good read.

Definately an intesting read. I like how it's simple and to the point. I've kind of been doing what he reccomends, except for going all out on the 5/3/1 and doing the 5x10 of the same exercise. But the weight progression on the 5x10 I'm pretty close on.

 

[omerta2010]

Looks like a great plan!

Thanks, about time you sneak out of your journal.

 

[katt]

I could throw in a really insulting comment right about now, but you caught me on a 'nice' day.

 

[omerta2010]

5/3/1 R3 D4:
5/3/1 - Military Press - (felt heavy today )
110x3, 125x3, 140x8

(BBB) Military Press -
95x10,9,85x 10,8,75x10

Face Pulls ???
180x10,9,8

Kelso Shrugs ??? (super slow)
250x14,13,12

Tate Press -
40's x 10, 9, 35'sx10

Cable OH Ext ???
105x10,10,8

 

[omerta2010]

I could throw in a really insulting comment right about now, but you caught me on a 'nice' day.

Damnit now I'm curious.

 

[JerseyDevil]

What is BBB? Better Business Bureau?

Question. I have been MIA obviously.... I don't seem to see anyone doing corner presses any more.... Why? Maybe I am just missing them.

 

[katt]

JD that's one thing I've never done. Maybe it would be good to throw that into the mix.

Dang, I'm getting rusty... need to google Tate Press's and Kelso Shrugs... have no idea