The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Geoff's 5/3/1 Thread

    I have been training for a few years. FOr the past year or so, I had been training with a Sheiko style program and enjoyed it. However, the programs I started getting just weren't working me enough at the higher weights so on some recommendations, I decided to try the infamous 5/3/1 program. I have never really kept track of progress, but I thought this would be an easy way to do it since I am on this board a lot anyways. For those that are reading, I will be doing the program 4 days a week rather than 3 in the 4 week wave.

    I have started the 5/3/1 a couple of times, but due to some fmaily stuff and a bout of the stomach flu, have had to take 5-8 days off twice so I am back to square one.

    My beginning maxes (90% of my 1RM) are:
    MP 165
    BP 260
    DL 405
    SQ 305
    Last edited by geoffsherman; 12-29-2008 at 03:32 PM.

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  3. #2
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    Good luck with it! I plan on giving it a run after my next meet maybe.

  4. #3
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    Workout 1, 12/29/08

    MIlitary Press

    120 x 5
    135 x 5
    140 x 6

    Dumbbell Press
    4 x 10 x 70lbs

    CSR
    5 x 5 @ 165lbs

    Pullups 10 x 6@ BW

    Alternating Curls 4 x 6 @ 45lb dumbbells

    I am still sore from my workouts on Friday and Saturday (Bench and SQuat). I am planning on doing the Deadlift workout tomorrow and the Bench workout on Wednesday as I am taking Thursday and Friday off for the holiday. However, I have this nagging groin strain when I squat that is random when it appears, but hurts like crazy when it rears its ugly head.

  5. #4
    Senior Member AlMohr's Avatar
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    Hey I saw your thread on the main page and I'm interested in your progress, 140x6 is really good, hope you the best on this program, I'm sure you'll get some great gains

  6. #5
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    I just did my first day of it tonight also, I think it will be fun.

  7. #6
    Senior Member brihead301's Avatar
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    I'm looking forward to reading about this too. I will be starting the 5/3/1 myself this coming Monday. Good luck bro!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  8. #7
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    Workout 2 12/30/2008

    Deadlift
    305 x 5, 325 x 5, 345 x 5

    Box Squat
    135 x 5, 175 x 5, 205 x 5, 230 x 5, 245 x 5

    GHR

    4 x 10 with these jacked up tubes

    RDL

    2 x 8 x 225

    My back was on fire this whole workout. I felt a tweak when doing the RDLs so I stopped there and did some light cardio. I don't know how people do higher rep deadlifts without getting injured, but maybe I just need some conditioning work. I need to do a better job on planning my weight progressions on the box squat now that I have a better idea of what I can do weight wise.

  9. #8
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by geoffsherman View Post
    Workout 2 12/30/2008

    Deadlift
    305 x 5, 325 x 5, 345 x 5

    Box Squat
    135 x 5, 175 x 5, 205 x 5, 230 x 5, 245 x 5

    GHR

    4 x 10 with these jacked up tubes

    RDL

    2 x 8 x 225

    My back was on fire this whole workout. I felt a tweak when doing the RDLs so I stopped there and did some light cardio. I don't know how people do higher rep deadlifts without getting injured, but maybe I just need some conditioning work. I need to do a better job on planning my weight progressions on the box squat now that I have a better idea of what I can do weight wise.
    those are some solid lifts and good exercise selection! btw your not the only one who hates high deads, anything over 5 reps in the dead makes me want to puke lol

  10. #9
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    Quote Originally Posted by AlMohr View Post
    those are some solid lifts and good exercise selection! btw your not the only one who hates high deads, anything over 5 reps in the dead makes me want to puke lol
    I appreciate your thoughts, but I am weak as can be with my legs. I have some skinny quads which I am trying to pack some mass onto. I am really bad out of the hole on squats so I am trying to add in some work which will help build power from my weakest point. The deads killed my lower back so I will adjust my next round through this program to focus on more quad work on these high rep dead days.

  11. #10
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by geoffsherman View Post
    I appreciate your thoughts, but I am weak as can be with my legs. I have some skinny quads which I am trying to pack some mass onto. I am really bad out of the hole on squats so I am trying to add in some work which will help build power from my weakest point. The deads killed my lower back so I will adjust my next round through this program to focus on more quad work on these high rep dead days.
    Box squats will help, just make sure the first movement off the box is the chest and head back into the bar. The biggest problem I see with guys that are weak in the hole is their butt comes off the box first. This is due to 1. Weaker hams, glutes and in some cases lower back 2. Weight on the toes not on the heels, 3 not sitting back on the box far enough. Usually quads will be the stronger muscles in the thighs however you donít want that ratio between quads and hams to get too skewed. When the quads dominate the squatting movement, often times the knees go over the toes and the lifter bends over more in the lower back ruining the best leverages. More quad work is often not the answer, hit your ham, glutes and lower back hard

  12. #11
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    Quote Originally Posted by AlMohr View Post
    Box squats will help, just make sure the first movement off the box is the chest and head back into the bar. The biggest problem I see with guys that are weak in the hole is their butt comes off the box first. This is due to 1. Weaker hams, glutes and in some cases lower back 2. Weight on the toes not on the heels, 3 not sitting back on the box far enough. Usually quads will be the stronger muscles in the thighs however you donít want that ratio between quads and hams to get too skewed. When the quads dominate the squatting movement, often times the knees go over the toes and the lifter bends over more in the lower back ruining the best leverages. More quad work is often not the answer, hit your ham, glutes and lower back hard
    I appreciate your thoughts. I will see how this wave goes with my assistance and see if the box squats and belt squats help. If not, I will try some different things.

  13. #12
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    This is just a note for me:

    Saturday's Workout
    SQ 230 x 5, 245 x 5, 260 x 6

    Sunday's Workout
    MP 135 x 3, 140 x 3, 150 x 3

  14. #13
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    Workout 3 12/31/2008

    Bench Press
    195 x 5, 210 x 5, 225 x 7

    CGBP
    4 x 10 x145

    One Arm Rows
    4 x 6 x 120

    Dips
    5 x10 xBW+35lbs

    Ab work

    Weight: 188lbs

    I am going to start weighing myself weekly and tracking it here as well. I took down my maxes to a true 10% below my 1RM and while the weights seem light, I think it is more in line with the program's goals. My workouts are much shorter as well with this program, but I am trying to focus on a core set of exercises.

  15. #14
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    Looks good, your are doing plenty of work.

  16. #15
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    1/1/09

    Happy New Year's. My wife and I hiked for about an hour and walked around this resort town for another hour.


    1/2/09
    We got back early from our trip and the weather here was sunny and 60. Most normal people would go to the park to hang out with the family and maybe plat with the dog. I thought, what a great day to pull out the Prowler. I went over to a soccer field and did the following:

    8 30 yd pushes

    3 15 & 25yd Suicides

    8 Hand over Hand Pulls 90lbs

    2 100yd forward drags with 90 lbs

    2 100yd backward drags with 90lbs (had to stop on these a few times)

    I was pretty fried after this. I have played with the Prowler on smooth concrete (easy), rough concrete (hard), and grass (f-me), grass was the hardest. It has been 6 weeks since I have been outside with it. I want to try and push it around once a week going forward.

  17. #16
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    Workout 4 1/3/09

    Squats
    230 x 5, 245 x 5, 260 x 6

    Deadlifts off Pins (3rd Hole/Conventional)
    135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x p*&^y

    Belt Squats
    4 x 10 x 120

    Step Ups

    2 x 5 x 35lbs, 2 x 5 x 40lbs

    Roman Chair Back Extensions
    4 x 10

    The squats about killed me, but I was determined to get 6 on my last set. I am sure my form wasn't perfect, but I had to mentally push through, I did and saw stars for a couple of minutes. I tried the pin pulls conventional, I normally deadlift sumo. I need to figure out a better way to incorporate a deadlift assistance movement on squat days. I might try deficit deads with lower weights going forward.

  18. #17
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    Workout 5 1/4/09

    Military Press
    135 x 3, 140 x 3, 150 x 3

    Incline Dumbbell Press
    3 x 10 x 70lbs, 1 x 9 x 75lbs

    CSR
    5 x 5 x 165lbs

    Pullups
    10 x 3 x BW+25lbs

    Alternating Dumbbell Curls
    4 x 7 x 45lbs

    Need to increase the weight on the pullups. I am going to give it one more week on the CSR and then I will either up the weight or switch to a new exercise as I am good on these. Next week I will do two sets with 75lbs on the incline dumbbell presses. I tried for 4 on the military press, but it just wasn't happening.

  19. #18
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by geoffsherman View Post
    Workout 4 1/3/09

    Squats
    230 x 5, 245 x 5, 260 x 6

    Deadlifts off Pins (3rd Hole/Conventional)
    135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x p*&^y

    Belt Squats
    4 x 10 x 120

    Step Ups

    2 x 5 x 35lbs, 2 x 5 x 40lbs

    Roman Chair Back Extensions
    4 x 10

    The squats about killed me, but I was determined to get 6 on my last set. I am sure my form wasn't perfect, but I had to mentally push through, I did and saw stars for a couple of minutes. I tried the pin pulls conventional, I normally deadlift sumo. I need to figure out a better way to incorporate a deadlift assistance movement on squat days. I might try deficit deads with lower weights going forward.

    That kind of effort will yeild results. Good work keep pushing on the top set of the day. It kind of sucks during the set but breaking PR's makes it soooo worth it!

  20. #19
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    Looks like our lifts are real close. I like looking at the 5,3,1 logs.

  21. #20
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    Workout 6 1/6/09

    Deadlift
    325 x 3, 345 x 3, 365 x 5

    Box Squat
    135x5, 185x5, 225x5, 255x5

    RDLs
    4 x 15 x 185lbs

    GHR
    4 x 10

    Weight: 188lbs

    I wanted to try the higher reps RDLs, felt a huge pump in my back and hamstrings. I am going to need some extra ibuprofen for the DOMS I am sure. Otherwise, the deadlift felt awesome. I may have had another rep or so in the tank at 365, but my grip was dying.

  22. #21
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    Workout 7 1/7/09

    Bench Press
    205 x 3, 225 x 3, 235 x 5

    CGBP
    4 x 10 x 150lbs

    One Arm Rows
    4 x 7 x 120lbs

    Dips
    4 x 10 x 40lbs

    Ab work


    Good stuff all around. This log really helps remind me of the weights to use on assistance so I can push ahead on those.

  23. #22
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    Nice

  24. #23
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    Workout 8 1/9/09

    Squat
    245 x 3, 260 x 3, 275 x 4

    Pin Pulls Conventional
    135 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3

    Belt Squat
    4 x 12 x 120

    Step Ups
    5 x 35lbs, 3 x 5 x 45lbs

    Extentions
    4 x 10 x BW

    I wanted 5 on that squat and have hit that before. Not sure what my problem is with the squat as I think it is mental. Everything else was good. I need to figure out a way to attach 2 dumbbells to the chain belt so that I can belt squat more.
    Last edited by geoffsherman; 01-09-2009 at 11:56 AM.

  25. #24
    Senior Member AlMohr's Avatar
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    Quote Originally Posted by geoffsherman View Post
    Workout 8 1/9/09

    Squat
    245 x 3, 260 x 3, 275 x 4

    Pin Pulls Conventional
    135 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3

    Belt Squat
    4 x 12 x 120

    Step Ups
    5 x 35lbs, 3 x 5 x 45lbs

    Extentions
    4 x 10 x BW

    I wanted 5 on that squat and have hit that before. Not sure what my problem is with the squat as I think it is mental. Everything else was good. I need to figure out a way to attach 2 dumbbells to the chain belt so that I can belt squat more.
    The way we belt squat without the actual machine is by attaching a dipping belt to a low cable row with two wooden stands on either sides to elevate the feet. This way changing weight is as easy as putting a pin in the machine

  26. #25
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    Now that is a heck of an idea. Do you have any shortcuts to a higher squat? LOL

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