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Evolution

(5/3/1 Powerlift Modified)
Round 5, Week 2 Day 2:
Deadlift
275x5
315x5
365x5

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

HS-Std Row:
200x8
200x8
200x7
200x7

Assisted Pullup ( Yes I'm a fuckin pussy but will get better)
-90x5
-100x4
-110x4
-110x4

Seated Calf Raise, with 3 count at the top:
115x15
115x14
115x12
115x12
 
I think we train the same lifts on the same days. Do guys workouts sync up like women and periods?
 
Now that would be a fun research paper.
 
Yeah it definately has been working. Right now I'm getting higher numbers on all of the lifts than I have ever done before. With less aches and pains **knock on wood** that it stays that way.
 
Great job on the deads O! And here I was excited doing 375 for a single, lol. Great seeing your lifts pop, especially your bench.
 
Thanks JD. I'm pretty happy with it as well. :ohyeah:
 
O, try negative pullups. It's what helped me get over the obstacles of "being a pussy". Or if you can do only 1 or 2 or 3, try it in groups of that number taking a rest after trying several sets.
 
Thanks to Jugg's spreadsheet here's a chart of my 5/3/1 progress up until yesterday.

Until you see it graphed out you don't even realize how well this program works.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Hi IG. You must be swamped, how are you feeling with your new program?
 
omerta2010 said:
Getting dumbbells into the starting position was causing alot of pain and Jugg's suggested I give these a try. I really like them.

It is alot harder than it looks. The key also is gettin the lean correct as if you stand up to straight it'll feel like more of an incline bench.
Click to expand...

Thanks ... I had an idea what it was - I am usually on this forum during the day at work and youtube is not allowed, so I finally remember this at home.
 
(5/3/1 Powerlift Modified)
Round 5, Week 2 Day 3:
Bench
135x5
165x5
185x5

Barbell Incline:
135x8
135x6
135x5
135x5

Hammer Decline:
230x8
230x6
230x6
230x5

Cable Overhead Extensions:
110x12
110x12
110x9
110x8
 
Wow looking at everyone's charts of improvement is really making me want to try this program. It seems like everyone doing this program are fucking killing it in the gym every week. Great improvement.
 
Like he said in his manual for it.
"The game of lifting isn’t an 8-week pursuit. It doesn’t last as long as your latest program does. Rather, it’s a lifetime pursuit. If you understand this, then progressing slowly isn’t a big deal. In fact, this can be a huge weight lifted off your back. Now you can focus on getting those 5 extra pounds rather than 50." - Jim Wendler

As long as you take that approach this works and it works good. It's impatience that can drive you insane. Plus the progress will sneak up on you without you truely expecting or realizing it.
 
I like that, I have been worried about my beginner gains wearing off lately but that's a good way to look at it.
 
This one stuck in my head to:
"It’s always been one of my goals to standing press 300 pounds. In the summer of 2008, I did just that. When someone asked me what my next goal was, my response was simple: "305 pounds." If you bench press 225 pounds and want to get 275, you have to bench 230 first. " - Jim Wendler
 
Thanks and Yep and they felt more solid than last week to. :thumb:

Glad you guys got me to get over it.

What's your opinion on wrist wraps, my wrists always end up feeling a little tweaked both on chest and shoulder day. Next week is singles again so thought I'd see what you think of them.
 
Fuck yeah Down is performing together again, last time it didn't take long for a full tour. They sound really good.
YouTube Video


YouTube Video
 
omerta2010 said:
Thanks and Yep and they felt more solid than last week to. :thumb:

Glad you guys got me to get over it.

What's your opinion on wrist wraps, my wrists always end up feeling a little tweaked both on chest and shoulder day. Next week is singles again so thought I'd see what you think of them.
Click to expand...

Do you use wrist wraps for your deads O? ive never tried them, do they make a big difference? id be worried im missing out on grip and forearm work!
 
davegmb said:
Do you use wrist wraps for your deads O? ive never tried them, do they make a big difference? id be worried im missing out on grip and forearm work!
Click to expand...
If I may....
I start my deads w/out wraps.
I go heavier and then switch to alt grip: one forward grip, the other reverse grip.
When that's not enough, I switch to a wrap. I actually use versagrips. (they are the best training aid I've bought for the gym...they are too cool and worth the $$$)
Your back is too large a muscle complex to not hit had 'cause your smaller forearm grip gives out.
 
davegmb said:
Do you use wrist wraps for your deads O? ive never tried them, do they make a big difference? id be worried im missing out on grip and forearm work!
Click to expand...

I have a little arthritis in my hands so I do alot like burner except only warmups are without straps. Then everything else I wrap it up and let my back do all the work. With them you still have to hold on the bar and it still makes your arms support the weight. My arms and forearms are actually bigger now (without any direct work) than they ever have been because they have to adapt to handle the weight my back can pull.

I could never get comfortable with the alternating grip, always felt like it threw me off balance. Plus I've read and in the Yates video's he mentions that it's how alot of people can tear a bicep.

Burner :thumb: totally with ya, I might have to check out those versagrips
I use the Sheik power 1000's.
 
I have small wrists and ankles, kinda like Curt James :wits: my wrist is actually 7.25" at the joint. :pissed: so I've always had issues with sprained ankles and jammed wrists. Which is what the wrist feels like on the military press and bench.

But I also don't know if wrist wraps would help or not.
 
(5/3/1 Powerlift Modified)
Round 5, Week 2 Day 4:
Squat
235x5
275x5
315x5

SLDL:
265x8
265x7
265x5
245x6

Step Ups (weight/hand):
65x8 (take that jugg's)
65x5 (shit fading quick)
55x7 (ok jugg's you win but I will catch you next week)
45x8 (were is the oxygen tank :roflmao:)

Good Mornings:
115x12
115x10
115x8
115x8

Standing Calf on Hack Squat Machine (ISO):
300x12
300x10
300x10
300x10

**** today fucking sucked, walked in and had 4 people doing side laterals in the squat rack. WTF!!!! then when I asked if they were actually using the rack they decided to do shoulder presses with the 45lb bar. So I did the SLDL's first but the break in concentration carried into squats. The 2nd set I did without my fucking belt because well I just didn't notice it until the second rep:pissed:. Overall the legs still took a beating, but it's more the mental part that really has me pissed and feeling like the workout sucked.

ok end rant.
 
as far as wrist straps go, we use them on shrugs and big lift like deads and rack pull and sldl and one arm rows. i dont use them till i have to, i can usually get the first set or two without, but i agree on that if you want to improve your grip there are exercises for that, i want to concentrate on the major muscle im working.

but wrist wraps we do use sometimes when we get to the heavy presses, my left wrist will start to tilt in on the heavy movements, (the right must be stronger from all the action it has gotten). but same thing, i dont feel bad for using them.
just dont turn into the guy that wears the belt and straps and wraps for every single set.:loser:
 
omerta2010 said:
(5/3/1 Powerlift Modified)
Round 5, Week 2 Day 4:
Squat
235x5
275x5
315x5

SLDL:
265x8
265x7
265x5
245x6

Step Ups (weight/hand):
65x8 (take that jugg's)
65x5 (shit fading quick)
55x7 (ok jugg's you win but I will catch you next week)
45x8 (were is the oxygen tank :roflmao:)
Good Mornings:
115x12
115x10
115x8
115x8

Standing Calf on Hack Squat Machine (ISO):
300x12
300x10
300x10
300x10

**** today fucking sucked, walked in and had 4 people doing side laterals in the squat rack. WTF!!!! then when I asked if they were actually using the rack they decided to do shoulder presses with the 45lb bar. So I did the SLDL's first but the break in concentration carried into squats. The 2nd set I did without my fucking belt because well I just didn't notice it until the second rep:pissed:. Overall the legs still took a beating, but it's more the mental part that really has me pissed and feeling like the workout sucked.

ok end rant.
Click to expand...

i love step ups, but they do kick your ass. i will use strap on this,but then it feel like your shoulder is being pulled out of the socket by the end.

good workout all in all.
 
What's a step up? Like a farmers walk but you step on and off some platform?
 
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