Yeeeeeeaaah Buddy- dave's log

Squat
 
60kg x 5
80kg x 3
100kg x 5
110kg x 5
120kg x 11 -PR
110kg x 10
80kg x 10
80kg x 10
 
RDL
 
110kg x 10
110kg x 10
80kg x 10
 
Cable abs
 
30kg x 10
30kg x 10
30kg x 10
 
Bit of a cheap PR but 1st time round this cycle I got 10 so I wanted to progress if only a little. Next week is 125 and I ll think I ll shoot for a comfortable 8 as supposed to PR equalling (10) in order to shoot for 130 x 8-10 the week after.

Strong work in here Dave.

I was thinking about trying 5-3-1, but then decided I enjoy spending 2 hours in the gym and would be lost without it taking up a huge % of my day haha

Those single arm squats sound pretty cool for the obliques

Whats with sets of 10 on a 531 program? Though it was 5 3 1 and rest week?

cricket_fire


Strong work in here Dave.

I was thinking about trying 5-3-1, but then decided I enjoy spending 2 hours in the gym and would be lost without it taking up a huge % of my day haha

Those single arm squats sound pretty cool for the obliques

Lol it takes a fair bit of time actually depending on the assistance template you use. Squatting took 1.5 hrs total and I cut it short a little because I needed to leave.
 
Yeah im going to stick with them, nice feeling in the core.

iaink


Whats with sets of 10 on a 531 program? Though it was 5 3 1 and rest week?

5 3 and 1 are the aims for the day and are the minimum, but you generally max out on the last set. As the 1rm weights you use go up (im using 140 for squat, 125 for bench and 205 for deadlift - which are all well shy of true 1rm) the reps will obviously go down.

Dave, do you have the 531 ebook or have you just pieced it together from various places?

Dave284

iaink


Whats with sets of 10 on a 531 program? Though it was 5 3 1 and rest week?

5 3 and 1 are the aims for the day and are the minimum, but you generally max out on the last set. As the 1rm weights you use go up (im using 140 for squat, 125 for bench and 205 for deadlift - which are all well shy of true 1rm) the reps will obviously go down.

Right so you did you 5 day with a weight that was too light ;) Gotcha!

No.13


Dave, do you have the 531 ebook or have you just pieced it together from various places?

Got the book mate, why do you ask?

iaink

Dave284

iaink


Whats with sets of 10 on a 531 program? Though it was 5 3 1 and rest week?

5 3 and 1 are the aims for the day and are the minimum, but you generally max out on the last set. As the 1rm weights you use go up (im using 140 for squat, 125 for bench and 205 for deadlift - which are all well shy of true 1rm) the reps will obviously go down.

Right so you did you 5 day with a weight that was too light ;) Gotcha!

Lol yeah, basically the reasoning is if you use a lighter 1rm then you can make consistant progress for a longer period. Ive been reading Wendler's log on elite and he seems to generally operate between 3-10 reps on the final set.

Any ideas what happens when you finally get round to using your true 5/3/1 RM? Does progression come to a grinding halt or is there a strategy to keep adding weight/reps each cycle?

LMC


Any ideas what happens when you finally get round to using your true 5/3/1 RM? Does progression come to a grinding halt or is there a strategy to keep adding weight/reps each cycle?

Once it gets to the stage where its getting hard to hit the 5/3/1 you will in theory have a new 1rm if everything goes to plan. So then you take 90% of this new max and start over again.

Dave284

No.13


Dave, do you have the 531 ebook or have you just pieced it together from various places?

Got the book mate, why do you ask?

Just curious mate, you;d mention a while ago I think that you were gathering bits of info from other peoples journals etc, also when you said your starting weights are well shy of your 1RM I wondered if you were working on the 90% concept, or infact gone abit lower/

No.13

Dave284

No.13


Dave, do you have the 531 ebook or have you just pieced it together from various places?

Got the book mate, why do you ask?

Just curious mate, you;d mention a while ago I think that you were gathering bits of info from other peoples journals etc, also when you said your starting weights are well shy of your 1RM I wondered if you were working on the 90% concept, or infact gone abit lower/

Yeah from gathering some info about what other people have done (and also what Wendler recommends) I started at more like 85% and am working up. Right now I think im working off 140/125/207.5, bearing in mind ive squatted 140 5x5, benched 120 x 5 and pulled 230. My rep calculated max's right now are like 167, 142 and 228 I think.

Ah right ok, as I said, just curious
First day of deload week, I actually feel like I really need it, diets been all over the place, sleep has been non-existant but it'll be a welcome break.

No.13


Ah right ok, as I said, just curious
First day of deload week, I actually feel like I really need it, diets been all over the place, sleep has been non-existant but it'll be a welcome break.

Yeah the deloads are needed once you get to them I think.

Bench
 
60kg x 10
80kg x 5
95kg x 5
105kg x 8
90kg x 8
80kg x 8
70kg x 8
 
Incline (steep)
 
70kg x 4
60kg x 6
60kg x 5
 
Chin
 
bw x 10
bw x 10
bw x 10
 
Dip
 
bw x 20
bw x 10
 
Bent over row
 
70kg x 10
70kg x 10
70kg x 10
70kg x 10
 
DB curl
 
12kg x 10
12kg x 8
 
PR on the 105 is 10 so wasnt too bad today. Wanted to chin more but i was gassed badly.

Hour of karate. Mr Miagi bitches.

How's training at the Taro working out for you? Still full of ****s?

LMC


How's training at the Taro working out for you? Still full of ****s?

Why do you think I text you every 5 days asking how your arm is?

Anyone interested in 5/3/1:
 
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength