Evolution

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 4 Day 2: (DeF'n Load)
Deadlift:
165x5
225x5
275x5

Hammer Hi Row:
200x8
200x8
200x8
200x8

Hammer Std Row:
180x8
180x8
180x8
180x8

Assisted Pullups:
-80x4
-90x4
-100x4
-100x4

Seated Calf Raise 3 sec pause at top:
115x15
115x15
115x12
115x12

 

[ihateschoolmt]

Today was the first day of my week off and I feel like I need that shit haha.You got 1 more deload workout?

 

[omerta2010]

2 more. Bench and Squat days left.

Next monday I start my next wave of the 5/3/1.

Glad you enjoyed your day off.

 

[Pylon]

Nice work there O.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 4 Day 3: (DeF'n Load)
Bench:
95x5
115x5
135x5

Incline Barbell:
135x8
135x8
135x5

Hammer Decline:
180x8
180x8
180x8
180x8

Cable Overhead Extensions:
100x12
100x12
100x9
100x8
100x8

One more deload day. I'd also decided that I'm going to stick with the new version of 5/3/1 that I just finished for at least another cycle or so.

 

[omerta2010]

Thanks Pylon.

 

[juggernaut]

O, how long have you been running 531 for?

 

[omerta2010]

Ran Oct, and Nov last year but took December off.

Then 3 rounds so far this year.

 

[ihateschoolmt]

You ever tried westside? Just wondering what people think of the differences between 5/3/1 and westside. I've done westside but I think I would like 5/3/1 better.

 

[juggernaut]

Ran Oct, and Nov last year but took December off.

Then 3 rounds so far this year.

You burning out or are you okay?

 

[SFW]

 

[omerta2010]

You burning out or are you okay?

I actually spent much of this week thinking about that and feel like I'm good to do one more round and then take some time to do some other things and let the body just adjust to the gains I've made.

Might try out BGB or maybe just some standard training for a bit. Will probably start planning in a couple weeks.

 

[ihateschoolmt]

I actually spent much of this week thinking about that and feel like I'm good to do one more round and then take some time to do some other things and let the body just adjust to the gains I've made.

Might try out BGB or maybe just some standard training for a bit. Will probably start planning in a couple weeks.

Do westside and tell me which one is better haha.

 

[omerta2010]

You ever tried westside? Just wondering what people think of the differences between 5/3/1 and westside. I've done westside but I think I would like 5/3/1 better.

I haven't tried westside. I've read up on it but as a solo lifter I'm not that confident I could do it safely.

5/3/1 I like because everything is set up around the 4 main lifts. And the accessory exercises you can do whatever you want, Wendler just reccomends to remember they are accessory and to not go overboard with them. That's why ever journal and person doing it has different setups.
Ex:
I like seperate body parts/day so I gear all my accessory that way.
Phineas he's going strict by the book
Jugg's is mixing 5/3/1 with BGB
JD is pretty much by the book

The book has 3 examples of what he reccomends that's why JD and Phineas's are both by the book but look different.

 

[omerta2010]

Do westside and tell me which one is better haha.

You feel like coming out to Cali. I could use a good training partner. Somedays it would be fun to push and be pushed.

 

[ihateschoolmt]

I just ask people in the gym to spot me. Everyone seems willing and I've never had anyone get mad or anything.

 

[ihateschoolmt]

But to answer your question, you pay for the ticket and I got you bro haha.

 

[omerta2010]

I just ask people in the gym to spot me. Everyone seems willing and I've never had anyone get mad or anything.

The goods and bad's about going early in the morning.
The good: you can pretty much walk onto anything you need (barring those few times you've seen me ranting)
The bad: usually nobody around for a spot. Honestly most days nobody is in the weightroom except me.

When I used to go to Golds it was like you said, the morning crew was great everybody knew everybody and we all would have no problem lending a hand.

But to answer your question, you pay for the ticket and I got you bro haha.

**qbert death noise** nope game over.

 

[juggernaut]

I actually spent much of this week thinking about that and feel like I'm good to do one more round and then take some time to do some other things and let the body just adjust to the gains I've made.

Might try out BGB or maybe just some standard training for a bit. Will probably start planning in a couple weeks.

Give me a holler if you need some help.

 

[Pylon]

I'm a morning guy for lifting, mostly for the reasons you listed. But I also think I do my best work weight right out of the gate.

For home cardio work, I'm a nighttime guy. Can't explain it.

 

[davegmb]

I will be interested to see what program you do O, i really enjoyed the BGB routine but couldnt get the gym 4 days a week consistantly so had to do my own 3 day version of it.

 

[Burner02]

as a solo lifter, i use a lot of DB's.

 

[omerta2010]

I'm a morning guy for lifting, mostly for the reasons you listed. But I also think I do my best work weight right out of the gate.

For home cardio work, I'm a nighttime guy. Can't explain it.

I can't do anything at night, I work all day and then put a few hours in every night. Lucky to make it to bed by midnight.

I will be interested to see what program you do O, i really enjoyed the BGB routine but couldnt get the gym 4 days a week consistantly so had to do my own 3 day version of it.

I'd heard really good things about it, and Jugg's has said he's made really good gains on it.

as a solo lifter, i use a lot of DB's.

I used to, but have gotten over the fear of dropping barbells on myself on most stuff so have gone that way. Plus at a certain point the wrestling the DB's into place felt like it was messing up my shoudler. They are alot more safe though, that's for sure.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 4 Day 4: (Last DeF'n Load)
Squat:
155x5
185x5
225x5

SLDL:
185x8
185x8
185x8
185x8

Step Up weight/hand:
45x8
45x8
45x8
45x8

Good Morning's:
95x12
95x12
95x12
95x12

Standing Calf Raises (ISO):
300x12
300x12
300x10
300x10

The best part is not even a twinge or sign of any of the pain from last week.

 

[ihateschoolmt]

So 5/3/1 calls for a deload every 4th week right? Do you ever fully rest?

 

[omerta2010]

yep, each cycle or round, consists of 4 weeks.
Standard Template Sets go:
Week 1 = 5,5, >=5 (rep-out)
Week 2 = 3,3,>=3 (rep-out)
Week 3 = 5,3,>=1 (rep-out)
Week 4 (deload) = 5,5,5

But my last one was the powelifting one with the singles, so switch weeks 1 and 2 and then after the rep-out do 2 or 3 singles

And I only take rests when
1. work gets in the way of the gym, or family vacation
2. I just hit that wall with nagging injuries
3. Get burnt out to the point that everything no matter how light feels heavy

 

[omerta2010]

So I've noticed that if I go light on excercises ex: deload week. I have a harder time keeping strict form, I'm wondering if it's just me. Today the 155 set felt like I had terrible form, but the 225 was awesome and tight.

Anybody else have this happen, or am I just not concentrating enough.

 

[omerta2010]

And I've become a fan of the foam roller to, I chickened out and didn't get the rumble roller I asked about a couple pages back. But it's made a big difference with the knots in my back. Need to figure out how to do other muscle groups yet though.

 

[Curt James]

Foam roller? Still haven't picked one of those up.

And I seriously have to visit my chiro soon.

In other news... Have a great weekend!

 

[Burner02]

I used to, but have gotten over the fear of dropping barbells on myself on most stuff so have gone that way. Plus at a certain point the wrestling the DB's into place felt like it was messing up my shoudler. They are alot more safe though, that's for sure.

oh, I don't fear it...I just don't like it when it happens!

The only issues I have with the wrestling of the DB's is seated db mil press. And, my weights aren't strong enough right now to worry about it.
But, yeah...a spotter is nice.
And evidently, I'm also a bit...vain? I guess I like an audience. bes tway to say it? When I'm solo, sometimes, I feel like Im going thru the motions. When I have a WO partner, we 'feed' off each other, that extra uummpphh is nice. If that makes any sense.