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Evolution

davegmb said:
Yeah other then my annoying rash!!!!!! im good thanks, Helen has got a date through for the 21st of march for her Op, to get the implant behind the ear which is great because we thought she would have to wait longer then that.
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That's f'n awesome they are able to get her in that quick. :ohyeah:
 
Gazhole said:
Looking good, buddy.

And yeah, you're right - you'll be really looking forward to the unload week after this program, haha. The singles absolutely slayed me!
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Only done it for 2 days so far and I can really tell those singles take the program intensity up another level.

How many cycles of this 5/3/1 did you do?
 
IslandGirl said:
:hiya:Hi Big O! How have you been? How was your weekend? What did you do? Ok, 20 questions here. :roflmao:
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Had some family gathering to go to this weekend, so it wasn't to stressful but didn't get to spend much time to just relax at home.

katt said:
wow - look at those numbers in here.. !

:thumb:
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Thanks Katt, glad to see you and your whipping boy are back. :winkfinger:
 
omerta2010 said:
Only done it for 2 days so far and I can really tell those singles take the program intensity up another level.

How many cycles of this 5/3/1 did you do?
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Currently on my 5th consecutive. Think this will be the last one for a little while. Insane results, i just need to try some new things for a while :)
 
(5/3/1 Powerlift Modified)
Round 5, Week 1 Day 2:
Deadlift
285x3
335x3
375x4
395x1
405x1

HS-Hi Row:
250x8
250x7
250x6
250x6

HS-Std Row:
180x8
180x8
180x8
180x8

Rack Pullups: (fuck it even if I only get 4 singles, I'm switching to regular pullups next week)
7,6,5,5

Seated Calf Raise, with 3 count at the top:
100x15
100x15
100x13
100x12
 
Gazhole said:
Currently on my 5th consecutive. Think this will be the last one for a little while. Insane results, i just need to try some new things for a while :)
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new things are always fun and a great way to spice things up. Are you going to concentrate more on the strongman stuff? I noticed you seem to be doing more and more of that in your journal.

I think I've found my "go to" program in the std 5/3/1 but will mix it up every once in a while.
 
ok...where do I find out about this 5/3/1 thing? Seems like the new thing....wanna see if this ol dog can learn new tricks...

Nice deads
 
just google 5/3/1 training it's popular these days.
 
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thanks!
 
omerta2010 said:
new things are always fun and a great way to spice things up. Are you going to concentrate more on the strongman stuff? I noticed you seem to be doing more and more of that in your journal.

I think I've found my "go to" program in the std 5/3/1 but will mix it up every once in a while.
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Oh im right there with you on that. I'll be running 5/3/1 regularly in some fashion until i'm in a box, no doubt. For the sake of three sets a session you'd be an idiot not to! Cos thats all it is, man - 3 damned sets and you get these crazy gains! :D

There are a few novice strongman comps coming up (so i've heard - nothing concrete yet) so i'm gonna go for those i think. We're slowly getting our hands on the equipment in our gym. I also want to try some powerlifting some time - raw though, i'm not a fan of suited personally.

The program i've put together for my next one is inspired by 5/3/1 and this program called The Juggernaut Method, with a LOT more speed work and strongman events thrown in too.

Also, fucking nice deadlifting :thumb:
 
omerta2010 said:
Here you go, it's a link to an interview with Jim Wendler who made it:

T NATION | How to Build Pure Strength

Wendlers log over at Elite has some pretty cool rambling as well:

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

The version I'm doing now is the powerlifting version that Gaz did in his journal and Wndler has in a book coming out detailing it more in depth soon.

And trust me, this old dog did learn something new. :thumb:
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Wendler is a fucking god!
Try Rippetoe's Starting Strength Routine (it's amazing!)...When I bulk after this contest, I plan on using it. I have three clients currently bulking (using the routine) and their squat is through the roof!

Buy the book and dvd that accompanies it. It's pretty damn important to make sure you're doing this right.
 
Will look into that program in a couple months....I"ve got what...57 days and a wake up till I go on R&R home...need to shift emphasis on energy workouts? Lower weights, higher reps and low RI's to just rip cals...
and add in dreaded cardio...blech.
 
BTW: how'd the 404 dead feel? last time I did that....felt like I was gonna shoot my sphincter out of my ass and across the room...
:)
 
omerta2010 said:
Thanks Katt, glad to see you and your whipping boy are back. :winkfinger:
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WHIPPING BOY!!!!!!! just so you know, im proud to be called that.:daydream:









and yes she is standing behind me making me type this.:shooter:
 
Gazhole said:
The program i've put together for my next one is inspired by 5/3/1 and this program called The Juggernaut Method, with a LOT more speed work and strongman events thrown in too.

Also, fucking nice deadlifting :thumb:
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Hear that Jugg's, you get a program named after you. :thumb:

And thanks.
 
juggernaut said:
Wendler is a fucking god!
Try Rippetoe's Starting Strength Routine (it's amazing!)...When I bulk after this contest, I plan on using it. I have three clients currently bulking (using the routine) and their squat is through the roof!

Buy the book and dvd that accompanies it. It's pretty damn important to make sure you're doing this right.
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I think it was Gaz who put a video of Ripptoe going over the hip drive for squats. I have to credit some of my fast gains in weight to following those tips.

His website has some really good video's to help with form. And I really like how detailed he gets into.

I"ll have to throw that routine into my list of ones to try in the future. Is that what you have the hockey player on?

In case anybody wants here's a link: Starting Strength
 
Burner02 said:
BTW: how'd the 404 dead feel? last time I did that....felt like I was gonna shoot my sphincter out of my ass and across the room...
:)
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Had that feeling the first time I ever got 405 but hasn't come back since. I've been working alot on breathing correctly during the lift and that seems to have helped.

I'm finding that going extra heavy on barbell shrugs (I rackpull it to the top position and then do the shrugs)allowings my body to be more comfortable at the top end of the deads and it isn't such a shock to the system when your standing there at the top of the dead.
 
the other half said:
WHIPPING BOY!!!!!!! just so you know, im proud to be called that.:daydream:


and yes she is standing behind me making me type this.:shooter:
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:roflmao: Glad your both back. Your workouts are looking good.
 
(5/3/1 Powerlift Modified)
Round 5, Week 1 Day 3:
Bench
155x3
175x3
195x4
215x1
225x1

Barbell Incline: (first time ever, regular bench, not in a cage)
95x8
115x8
125x8
135x5

Hammer Decline:
210x8
210x8
210x7
210x6

Cable Overhead Extensions:
100x12
100x12
100x9
100x7
 
So 225 is your max right? I'm still trying to figure this 5/3/1 shit out as I plan on doing it once I hit my goal body weight.
 
So the first 3 sets are the "std" 5/3/1 sets.

For chest my current max is: 240x1(this is the number you increase each 4 week cycle, Dead and Squat by 10, Mili and Bench by 5). Which when you put it into the spreadsheet you get a 5/3/1 max of 216.

Then based on the rep scheme you do the % of your 5/3/1 max with the last of the 3 sets a rep out. So today for me it was a 3Rep week.

First set was 70% of 5/3/1 max - for 3 reps
Second set was 80% of 5/3/1 max - for 3 reps
Third set was 90% of 5/3/1 max - for more than 3 reps (if you fail don't increase the weight for this exercise for the next 4 week cycle)

Now I'm lazy and hate looking for 2.5lb plates so usually everything gets rounded up to the nearest 5.

Also I'm doing the powerlifting version which hasn't been released but from what I've read and taking Gaz's example I'm keeping it simple and adding the 2-3 singles. I personally decided to do 2 singles on my 3 rep week, and then on the 5/3/1 week I'll be doing 3.

The book explains how the spreadsheet calculates you 5/3/1 max number. But I like just letting the spreadsheet do it's thing. :thumb:
 
Oh yeah figure it may be worth mentioning, that the reccomended accessory work is different than what I do. I personally like having back, chest, shoulder and leg day so I do those, but each exercises adds something to me being able to improve the 4 key lifts. He's very flexible on accessory work so you can pretty much do as little or as much as you want.
 
Uh, so you got a new bench press PR at 225, and you don't even mention it! wtf?

That's awesome O! It took me years to finally bench 225 for a single. Once I did, my bench took off. I'm betting yours will too :clapping:
 
hahah that's funny. I didn't even realize it because I was so proud of myself actually doing the incline barbell and not chickening out. :roflmao:

Thanks you for reminding me. In a couple weeks it'll be going up again. :winkfinger:
 
Gawd I feel like such a weenie when I see everyone's workouts.. dang! :loser:

good going in here :winkfinger:
 
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