Yeeeeeeaaah Buddy- dave's log

Yeah just entering the second week now, so its early days yet. I'm just trying to keep it simple. I'm not particularly enjoying it but the reps seem to be be doing well and in a few weeks should equate to a high 1rm I'm sure.

No.13


Yeah just entering the second week now, so its early days yet. I'm just trying to keep it simple. I'm not particularly enjoying it but the reps seem to be be doing well and in a few weeks should equate to a high 1rm I'm sure.

What arent you enjoying about it? What assistance are you doing?
 
MP
 
40kg x 5
50kg x 3
55kg x 3
62.5kg x 7
 
Chins
 
bw x 20
bw x 10
bw x 10
bw x 10
 
MP from a dead stop off pins, pins set at hairline
 
50kg x 10
50kg x 10
50kg x 10
 
HS iso low row, weights /side
 
20kg x 10
25kg x 10
30kg x 10
35kg x 10
40kg x 10
 
DB side bend
 
25kg x 10
25kg x 10
25kg x 10
 
Facepull
 
'3' x 10
'3' x 10
'3' x 10
 
Took the MP grip a little wider today, in fact I used my bench grip, and it felt good.

Dave284

No.13


Yeah just entering the second week now, so its early days yet. I'm just trying to keep it simple. I'm not particularly enjoying it but the reps seem to be be doing well and in a few weeks should equate to a high 1rm I'm sure.

What arent you enjoying about it? What assistance are you doing?
 

To be perfectly honest, I'm sure exactly. Had a session today and it was ok. I think the combination of moving house/leaving uni had my routine and diet in a mess and so probably wasn't the best time to start 531. However I think also I'm pretty impatient and so look forward to finishing the first cycle and taking it from there

Assistance wise:
MP - Dips & Pullups
Deads - Goodmornings, weighted situps, vanity arm work
Bench - DB bench, DB Row
Squat - Front squat, good mornings

reps/sets generally depend on how I feel at the time unfortunately, nothings set in stone other than the working sets, but I;m still playing about with it.

Assistance all looks good. Ive sacked the dips off in favor of more overhead work and Im toying with what to use as deadlift assistance. I good morning after I squat so I might do some RDL's.
 
Been really really ill the last 3-4 days, still too ill to train today deadlifts tomorrow hopefully.

My goodmornings suck, I find the bar placement at the bottom of the movement uncomfortable so weight is still pretty low while I fanny around with technique so can afford to do them twice And the next day my hammies feel like they've been torn to pieces - in a sadistically pleasurable way!

I tend to take my grip really wide for good mornings, saves my shoulders a bit. I only use like 60kg at the moment, they re ****ing hard work if you really focus on the hamstrings rather than just muscling the weight up. One of those times you need to focus on the muscle rather than the movement as Wendler says.

As you've experinced 13 GM's don't need to be donw ith much weight if done in a strict fashion!
 
RDLs are allways a good shout Dave. But if your GMing heavy, deadlifting heavy, squating heavy and GMing heavy in the same week prudence is required!

Fair shout. GMing heavy would be just as demanding as squatting or deadlifting.

Dave, How do you find the higher reps for the assistance work? Guessing it packs on size, but wondering if it crosses over to increasing strength on the main lifts.
I got the 5/3/1 ebook the other day and plan to start it after my holiday (need something simple, but progressive).

Cheers

fun meter


Dave, How do you find the higher reps for the assistance work? Guessing it packs on size, but wondering if it crosses over to increasing strength on the main lifts.
I got the 5/3/1 ebook the other day and plan to start it after my holiday (need something simple, but progressive).

Cheers

I quite like it mate, higher reps with less weight is a refreshing change and also allows you to really focus upon the muscle rather than the movement.  As for how it crosses to the main lifts, I think that depends a lot on the individual. Personally I need to focus on my hamstrings and core strength so GM's and extra ab work so my assistance is geared around bringing these areas up a bit. Too soon to tell if my main lifts are going up but ive hit PR's derived from the 1rm calculator on every lift so far.

Cool, will be interesting to see how its going in a few more cycles.
Likewise, my assistance work will be hamstrings and core. Always found if they go up, my SQ and DL do.

Cheers mate

No worries dude, let me know how you get on. Due to this illness Im being forced to abandon the current 5/3/1 cycle im on- I havent trained since friday and since then ive had such an upset stomach ive probably only eaten 2000kcals, none of which has stuck around. I ll probably do the deload week to get back into things and then start this cycle again.

Stomach bug finally gone after non stop ****ting my guts out for a week- one of the worst experiences of my life.
 
KB in the garden
 
single arm squat
 
20kg x 10, 10
20kg x 10, 10
20kg x 10, 10
 
OH press ss row
 
20kg x 10, 10
20kg x 10, 10
 
Lat pull down w band ss press up
 
x 20, 20
x 20, 20
 
Side bend 
 
20kg x 12, 12
20kg x 12, 12
 
Im going to treat this week as a deload then restart 531 next weekend.

Good to hear you've recovered dave

No.13


Good to hear you've recovered dave

Cheers mate, a lot of my friends at uni have come down with swine flu so I was getting worried!!!
 
RE load session 1
 
squat
 
60kg x 5
80kg x 3
100kg x 5
110kg x 5
 
GM
 
60kg x 10
60kg x 10
60kg x 10
 
Bulgarian split squat
 
bw x 10
10kg's x 10
 
Cable abs.

Swine flu? Bugger. What uni is that?!

Cheers for dropping by my journal, I've got a question which wasnt' covered in Jim W's ebook.

On the deload weeks, do you still carry out the assistance exercises? Do you drop it altogether or go easy?

Ta!

Yeah on the deloads you can do your assistance, but dont bring in any movements with which you arent familiar as this taxes the CNS more.
 
What i tend to do is treat it as a rehab/prehab week. I ll work up to say 60% for a 5 on the main lift then do a load of stuff like single leg work, extra facepulls and upper back and stretching. Nothing heavy and not loads of volume.

Reload 2
 
Bench
 
bar x 10
60kg x 5
80kg x 3
100kg x 8
100kg x 6
60kg x 10
60kg x 10
 
Single arm DB row
 
45kg x 10
45kg x 10
45kg x 10
45kg x 10
45kg x 10
 
DB press
 
30kg x 10
45kg x 6
30kg x 10
 
Overhand chin up
 
bw x 10
bw x 8
bw x 6
 
Cable abs
 
stack x 12
stack x 12
stack x 12
 
DB curl
 
16kg's x 8
12kg's x 6

Hour long karate class tonight, hadnt done karate in a long while but good to be back into it. I should be able to grade for my 3rd black belt in a year or so from now.

KB in the gf's garden
 
snatch
 
20kg x 10
20kg x 10
 
2 hand swing
 
20kg x 20
20kg x 20
 
Shoulder press, row, shrug
 
20kg x 10, 10, 10
20kg x 10, 10, 10
 
KB woodchip, side bend
 
20kg x 10, 10
20kg x 10, 10
 
(5 chops each way then 10 bends each side).
 
Back to 5/3/1 squatting saturday.