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Evolution

I know, have a great weekend.
 
Week 3 Day 1 Round 1:
5/3/1:
Military Press:
5x55
5x65
12x75 (could have done more but already didn't follow the plan)


Corner Press:
75x8
75x8
75x8
75x8
75x8

DB Reverse Fly's on Incline:
35x8
35x8
35x8
35x8
35x8

Shrugs:
315x8
365x8
385x6
405x4
365x8

Since this is the "deload" week and deads tomorrow are light I decided to load up the shrugs. Had to remember what 405 felt like to get my body used to it once I start getting the deads up that far.
 
haahah, I deloaded the main exercises but coudln't bring myself to lowball it on everything else.

I'm thinking I like dave's idea but in my case just do cardio only for the deload week.

Might try that next round.

How was your date?
 
9/11/10 Tuesday
Step Mill 26 minutes on level 4 intervals, and 34 minutes level 5 intervals.

Food:
1 x detour bar.
1 x protein shake 50g protein.
 
:hmmm: -- Nice numbers on the stepper.
 
Week 4 Day 2 Round 1:
5/3/1:
Deadlift:
5x135
5x185
5x225

Aux:
HS Hi-Rows:
230x8
230x8
230x7

superset with:
Cable Pressdowns:
90x8
90x8
90x8

V-Grip Pulldowns:
120x8
120x8
120x8

Superset with:
Reverse Grip Pressdowns:
100x8
100x8
100x8
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
I have never liked de-load or 'light days" in the past. But for some reason with 5/3/1 I welcome it :)
 
JerseyDevil said:
I have never liked de-load or 'light days" in the past. But for some reason with 5/3/1 I welcome it :)
Click to expand...

I hateeeeee it. With a passion right now.

Maybe once I get the weights up higher on the first 3 weeks I'll welcome them. But right now I'm doing things like forcing myself to do less sets. And sticking to the rep scheme on the main lift.

Only 2 more days and then next week it's back to week 1. :yes:

So how are you liking the second week? How did you do the weight increases?
 
so....corner press...
discuss
what is it? Think I know, but wanna be sure
 
omerta2010 said:
I hateeeeee it. With a passion right now.

Maybe once I get the weights up higher on the first 3 weeks I'll welcome them. But right now I'm doing things like forcing myself to do less sets. And sticking to the rep scheme on the main lift.

Only 2 more days and then next week it's back to week 1. :yes:

So how are you liking the second week? How did you do the weight increases?
Click to expand...
I think in my case it is because I am doing more volume on the aux lifts than I'm used to. I stuck with Wendler's advice, add 5 lbs on military, bench press, and 10 lbs on squat and deadlift. Evenually you won't be able to match the requirement and will have to retest 1 rep maxes. This is great to me, because if the last set on lift calls for 3 reps, and you go all out and get 7 reps, than it is all good.
 
Burner02 said:
so....corner press...
discuss
what is it? Think I know, but wanna be sure
Click to expand...

Hey dude, hope you have a great vacation.

This is what they look like.
YouTube Video


At first I was skeptical but Built and Juggs kept suggesting them in a few journals I read. And I was at a point that bringing the dumbbells up to do shoulder presses was causing terrible pain in my shoulder joint.

What I have found on these is that you have to keep your core solid or sloppy form can cause all the pain right back since your balancing all the weight on the 3 inch end of the bar stuck in the corner.

Between these and the military presses, ( I grab the bar off the rack so no cleaning it or anything so it's all press) have really started to give me some growth in the shoulders.

Don't forget to do something for the rear delts as well though, imbalance is a bitch to fix.
 
JerseyDevil said:
I think in my case it is because I am doing more volume on the aux lifts than I'm used to. I stuck with Wendler's advice, add 5 lbs on military, bench press, and 10 lbs on squat and deadlift. Evenually you won't be able to match the requirement and will have to retest 1 rep maxes. This is great to me, because if the last set on lift calls for 3 reps, and you go all out and get 7 reps, than it is all good.
Click to expand...

I'll probably follow it on most except back. I think I was playing it a bit "safe" and with all the core work I've been doing I think I can bump it up a bit more.
 
JennyB said:
I MISS Corner Presses :(

YOU DAH MAN O !!
Click to expand...

Hi there stranger.

How's things going?

I'll throw in a few extra reps for you next week.
 
So I realize I need a plan for the rest of the year as december is going to be a mess between going to see family, company christmas parties, and friends along with christmas.

So I'm planning to do another round of 5/3/1 which will end before all the stuff above hits. So then I think I'll take the rest of Dec to work on core and do cardio (eating at work will be clean but all bets are off at the fun stuff). The goal is to end dec at the same weight as it started.

Then in January it'll be time to start up the 5/3/1 again and clean up the eating. I'll probably start logging my macro's again.

I found this cool app for my iphone, the database seems much larger than fitday and the app supports scanning the barcode in to make it much easier to get the correct product. Online Food Diary with Exercise Log and iPhone, iPad, Android, and BlackBerry Calorie Counter | MyNetDiary. The app cost me a couple bucks but the website is free if your just adding up macro's.
 
Also decided to do the intermittent fasting from jugg's journal. The only real change from what I do now is going to be

1. Start the All-Out (no calorie pre workout)
2. Add 10G BCAA Preworkout
3. Add 10G BCAA Postworkout, and every 2hrs from that until noon.
3. Post workout shake and first meal of the day at noon.
 
I was thinking the exact same thing.
 
this intermittent fasting day 1, after being used to eating my first meal by 10, it's taking alot of water to keep from being hungry.

Looking forward to trying the All-In-1 at noon, and then it's time to eat a little after that.

This seems pretty easy to follow, it'll be interesting if I can lose weigth on this.

Gotta switch to powder for BCAA's (any reccomendations). These pills are gonna kill me.
 
Week 1 Day 1 Round 2:
5/3/1:
Military Press:
5x115
5x125
6x135 (I'm retarded and can't add, all of these are 20 over what the plan had called for, but since I went over the 5 I'll adjust and move forward using these)


Corner Press:
90x8
90x6
80x6
70x6
70x6

DB Reverse Fly's on Incline:
40x8
40x8
40x8
40x8
40x8

Shrugs:
365x6
365x6
385x6
385x6
405x4
 
Week 4 Day 2 Round 1:
5/3/1:
Deadlift:
5x245
5x275
6x315

Aux:
HS Hi-Rows:
230x8
230x8
230x6
230x5
230x6

superset with:
Cable Pressdowns:
90x8
95x8
95x5
90x5
90x6

V-Grip Pulldowns:
120x8
120x8
120x8
120x7
120x7

Superset with:
Reverse Grip Pressdowns:
110x8
110x8
110x6
110x8
110x6
 
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