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Evolution

omerta2010 said:
Mine used to as well, but coming back light and doing the getbodybuilding routine has definitely increased my endurance. Ever since I've gotten over the 300 mark I've been hitting rep pr's.

Have to admit by the end of the 5x10's my back has an insane pump every single time.
Click to expand...

Same here with my squat. I returned to back squats a while back and it took time to find a groove, but I was hitting a depth on my squat that I never hit before. The jumping squats had to have something to do with it.
The 5x10 is just pure murder and you feel that for days!
 
5/3/1 R2D11:
5/3/1 - Barbell Bench -
145x5, 160x3, 180x8

(BBB) Floor Barbell Press -
125x10,10,10,7, 115x9

DB Incline ???
55's x 8, 50'sx10,10

Hammer HI ISO Row ???
220x10,10,7

Cable Curls ???
95x10,10, 10
 
I never actually test it but according to the spreadsheet it calculates to about 230 which was my PR last year. I know I could have gotten a couple more this morning if I hadn't gotten a back spasm at 6 and just couldn't get it to go away so had to stop at 8.

Chest has always been crap for me, but since doing the 5x10 as floor presses my shoulder and form has gotten much better. Should be consistently over 200 on the 5/3/1 sets by the middle of the year.
 
5/3/1 R2D12:
5/3/1 - Squats -
230x5, 265x3, 295x9

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

Leg Extensions ???
130 x 12,150 x 10,9

DB Rows ???
55x15, 10,8

ISO Seated Calf Raises ???
110x15,15,15
 
So next week is deload, and everybody knows how much I hate deload week.

But through this experiment of starting this 5/3/1 because I only planned on 4 rounds and skipping the first deload and just going 2 cycles first today I realized that it's not a good idea.

Today every fucking exercise including the warmup with 95 on the squats felt like a ton, basically my whole body gave me the big fuck you, even had to swap out the stepups because after a couple my balance and everything was gone. Basically feel like I've been put through a meat grinder all week.

So lesson learned, stop second guessing the fucking program.

But after saying that I'm considering based on performance on the deads and squats raising them by 20 for the next round instead of 10. Any opinions on that would be appreciated.
 
I think increase them in as small increments as you can (within reason). If you raise them by 10 you're guaranteed progress, and you'll get to add that other 10lbs in a month. If you raise by 20 now, your reps will drop and you'll be closer to a plateau. If you give it time you'll have added the same amount of weight but will more than likely kept the same reps too, maybe even added some.

There's nothing wrong with ending up on 20+ rep sets of squats and deadlifts. Especially when one day in the not so distant future you wake up and notice you're doing that with 400lbs.

Just my 2c! As somebody who's grossly impatient this is a hard pill for me to swallow sometimes, but it's always worth being conservative. Save the insanity for 1RM attempts or competitions.
 
Gazhole said:
Just my 2c! As somebody who's grossly impatient this is a hard pill for me to swallow sometimes, but it's always worth being conservative. Save the insanity for 1RM attempts or competitions.
Click to expand...

Great points, and I'm the same way on the impatient part.


I also have a terrible habit of giving advice but struggling to take it. :loser2:
 
I agree with Gaz, that smaller increments are the way to go, otherwise the mighty Zeus-Wendler would've said it's okay.
O, when you get bored of 531, definitely try Juggernaut Method.
 
JerseyDevil said:
It has taken me years to figure this out.... Bench press is seriously overrated.
Click to expand...

:winkfinger: Wendler's formula comes pretty damn close. I agree it's overrated, but that might be because
1. i suck at it.
2. a big wide back with high traps to me is much more impressive to me.
3. every time i try for a 1RM my shoulder hurts like hell.
 
How wide are you guys benching? Mine is pretty much a CGBP these days and i'm a lot happier with it. Shoulders never hurt, after getting used to it i can bench the same numbers, and i recover a lot faster.

But yeah, i'm not a huge fan of bench either. Never have been.
 
JerseyDevil said:
It has taken me years to figure this out.... Bench press is seriously overrated.
Click to expand...
It has it's place, but as a person with long arms, I do hate it and get better results with dumbbells.
My grip is usually a little wider than shoulder width because of my long arms, but lately I've been closing in to a shoulder width grip and it seems to less of a nag on my deltoids.
 
I pretty much just put the tip of my thumbs at the edge of the smooth middle to grip of the bar. I've found that to cause the least discomfort.

Well that and the floor press's seem to be helping as well.
 
Deload --- hate deload but what the hell time to take my own advice and follow the damn program.

Monday:
Military:
60x5, 75x5, 95x5
Facepull:
110x10,10,10
Tate Press:
25's x 10,10,10
Step Mill:
30 minutes Inverval Level 4

Tuesday:
Deads:
155x5, 190x5, 225x5
Good Mornings:
95x10,10,10
Back Ext:
BWx12,12,12
Donkey calf raises:
300x 15,15,14
Eliptical:
30 minutes
 
vxx_whining.png
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
hey be nice to Jugger's he's feeling depleted right now with his contest diet.

It'll be ok little buddy you'll be doing the strength routines soon enough.
 
You'd probably ride those 50miles in half the time listening to them.

I actually like jazz when I want to relax.:thumb: Only type of music I really really dislike is rap.

I know when I do eliptical certain bands I'll look down and be like WTF it'll make a good 15-30 strides/minute difference.
 
juggernaut said:
vxx_whining.png
Click to expand...

Exactly! Look at it this way. While weight training is fantastic for building muscle, the unfortunate truth is that it's also hard on the joints when going heavy. The heavier you lift, the harder it is on the joints, and with time there is wear and tear on the joints.

So stop whining and give your body a rest during deload week!!!! :roflmao::winkfinger::kissu:
 
Mighty O!
How's things?
Lookin good...As with others, I"ve lessened my width on bench. Not much, but can tell the difference and my shoulder that was killing me in 2009 doesn't really bother me much any more.
 
JerseyDevil said:
Exactly! Look at it this way. While weight training is fantastic for building muscle, the unfortunate truth is that it's also hard on the joints when going heavy. The heavier you lift, the harder it is on the joints, and with time there is wear and tear on the joints.

So stop whining and give your body a rest during deload week!!!! :roflmao::winkfinger::kissu:
Click to expand...

True but that doesn't mean I have to like it. You know the old saying, old enough to know better but to young to care. :loser2:

But deep moment here:
I firmly beleive that before I hurt my back when I was "progressing" really well on 5/3/1 and monkeying around, adding in the singles for the power lifting version, I was probably doing more damage than good. The injury made me re-evaluate and as you may have noticed now "follow the damn program" I've also realized the beating sticking in the low "just over" the minimum reps was taking on my joints, right now my calculated max's are considerably higher and I'm doing lighter weights with higher reps and have considerably less aches and pains.

I think basically I've learned to lift smarter and with better programming and in the end I'll feel better and stay healthy.

Can't just throw weights around like I used to. :mooh:
 
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