1/12/09 ME BENCH
2 Sets Of 20
Standing Row(idk,its like a CSR but with no support if that makes sense lol)
Wasnt feeling it today...whatever....
Good luck with your routine. It looks like you have a solid base and plan, now its execution time!
thanks bro,yeah just had kind of a off day today oh well put it behind and keep on trucking...
Hey man, we have all had those kind of days...I don't know about you, but it motivates me even more to lift even more the next time.
1/16/09 DE SQ/DL
Speed Box Squats(55% of 1RM)
Last edited by NJPWRLFTR; 01-16-2009 at 07:19 PM.
Alright brothas been reading alot about the 5/3/1 and im leaning towards giving it a shot come monday,right now im trying to fig out what acc work i will be doing after the main lifts..
Military Press Day
Db Floor Press
Alt DB Curls
Last edited by NJPWRLFTR; 01-18-2009 at 01:00 AM.
What are your weakpoints in each of the lifts? Do you have other weaknesses overall (mobility, conditioning, etc) that you are trying to address? Sorry, I find that by analyzing that, it will help drive the assistance work so if you can post that, it might help.
Bench=weak a few inches off the chest
Deads=weak off the floor,once to knees im good
Squats=maybe a bit slow out of the hole
Military seem to be ok.
What made you decide to go to the 5,3,1 method? I've noticed more people are using it these days, and I was just wondering why you decided on switching. I'm just happy to be making gains on my skinny bastards routine. Keep up the hard work man.
Here would be my recommendations, just my 2 cents fwiw.
Switch the DB floor press to either DB Flat Bench or a board press variation working in the 3-5 rep range for 4-5 sets.
Drop the bicep isolation for another back movement (you will get more bang for your buck out of something like chest supported rows)
I am not a huge fan of lateral raises, I would rather do a seated DB press or more of a compound exercise for my shoulders
Maybe throw in belt squats
If you have a weak grip, this is a good place to do them
Add another DM assistance modality -- I am going to add deficit deads in my next time through the program as I am weak off the floor as well
I would switch pull throughs to GHR or back extentions, I think you will find these have more carryover than pullthroughs
Another thought would be to add lunges or a unilateral modality
There are other possibilities as well, but I have found for squat day, that I will do the squat, a DL modality for slightly more reps (3-5 for 4-5 sets) and then assistance for quads. The deadlift is just the opposite. Bench and Military I like to hammer the tris while focusing on compound exercises for y back rather than wasting time with bicep specific work. Everyone is different though
thanks bro,i will mess around with it and see what works for me with this first cycle i guess and go from there..
so on ur DL DAY you do a quad,hammy,and ab work
SQ DAY is some type of dl,hammies and some type of quad work?
Last edited by NJPWRLFTR; 01-18-2009 at 02:55 PM.
Yes, my dl day would be:
Squat variation with less intensity (i.e. box squats working up to 80-85%)
and posterior chain work
my squatday is:
DL variation with lower intensity (pin pulls, or deficits)
and more quad work.
you said this has been working great for you,correct?
sounds like a good plan..
free sq for like few sets of 8-10
Hows that look?
Last edited by NJPWRLFTR; 01-18-2009 at 03:53 PM.
I think that looks good for your first time through and then you canadjust as need be.
thanks for all your help bro
Looks good, maybe pause the dumbell work to work the lowend of bench.