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Thread: Eric Cartman's Old School Back to Basics Ultra-Mega-Mega Training Log!!!!

  1. #251
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 3

    Deadlift
    55x5
    70x5
    85x3
    105x5
    120x3
    135x3

  2. #252
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 3

    Bench Press
    55x5
    70x5
    85x3
    105x5
    120x3
    135x4

    Lying T-Bar Row
    45x10
    45x10
    45x10

  3. #253
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 3

    Squat

    55x5
    70x5
    85x3
    105x5
    120x3
    135x2

    Leg Curl
    50x10
    50x10
    50x10

  4. #254
    Senior Member Eric Cartman's Avatar
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    5-3-1 DELOAD Week 4

    Current Weight
    180.5 LBS

    Deadlift
    55x5
    70x5
    85x3
    55x5
    70x5
    85x5

    Military Press
    30x5
    45x5
    55x3
    30x5
    45x5
    55x5

    Seated Curls
    55x10
    55x10
    50x10

    QUESTION
    The Deload week has the same structure as the warm-up sets, 40%,50%,60%.. I assume he wants you to warm up AND do the work sets with the identical amounts, am I right?
    Last edited by Eric Cartman; 07-27-2012 at 10:36 AM.

  5. #255
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 4

    Bench Press
    55x5
    70x5
    85x3
    55x5
    70x5
    85x5

    Narrow Grip Pulldown
    115x10
    115x10
    100x10

  6. #256
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 4

    Squat
    55x5
    70x5
    85x3
    55x5
    70x5
    85x5

    Comments
    The first phase of Wendler 5-3-1 completed!!! So far, this is a much better routine then what I've done in the past. Looking forward to the next phase.
    Last edited by Eric Cartman; 07-31-2012 at 10:41 AM.

  7. #257
    Senior Member Eric Cartman's Avatar
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    PHASE 2

    New 1 Rep Maxes

    Bench Press = 145
    Military Press = 95
    Squat = 145
    Deadlift =150

    Note: I am only increasing squat by 5 lbs because this first cycle was not totally easy as the other lifts were.

  8. #258
    Senior Member Eric Cartman's Avatar
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    Wendler Phase 2 - Week 1

    Military Press
    30x5
    45x5
    55x3
    60x5
    70x5
    80x5

    Seated Curl
    50x10
    50x8
    50x8
    50x8
    55x8

  9. #259
    Senior Member Eric Cartman's Avatar
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    Wendler Phase 2 Week 1

    Deadlift
    60x5
    75x5
    90x3
    100x5
    115x5
    130x5

  10. #260
    Senior Member Eric Cartman's Avatar
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    Wendler Phase 2 Week 1

    Bench Press
    60x5
    70x5
    85x3
    95x5
    110x5
    125x5

  11. #261
    El Jefe DoUgL@S's Avatar
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    1RM for bench = squat = deadlift. Something looks a bit odd.

    Nice consistency, and keep at it.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  12. #262
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by DoUgL@S View Post
    1RM for bench = squat = deadlift. Something looks a bit odd.

    Nice consistency, and keep at it.
    Thanks for the encouragement.

    Just wondering why you think the 1RM would be identical for squat, bench, and DL. They are all different.

    For me, the DL is easier then the squat, because of the nature of the exercise. Its a lot harder for me to get out of the hole in the squat then it is for me to just stand up from a DL starting position. As for the bench, it uses completely different muscles.

    Also, I learned to squat and DL several years after I started benching.

  13. #263
    Senior Member Eric Cartman's Avatar
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    Wendler Phase 2 Week 1

    Squat
    60x5
    70x5
    85x3
    95x5
    110x5
    125x5

  14. #264
    El Jefe DoUgL@S's Avatar
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    Quote Originally Posted by Eric Cartman View Post
    Thanks for the encouragement.

    Just wondering why you think the 1RM would be identical for squat, bench, and DL. They are all different.

    For me, the DL is easier then the squat, because of the nature of the exercise. Its a lot harder for me to get out of the hole in the squat then it is for me to just stand up from a DL starting position. As for the bench, it uses completely different muscles.

    Also, I learned to squat and DL several years after I started benching.
    Quote Originally Posted by Eric Cartman View Post
    PHASE 2

    New 1 Rep Maxes

    Bench Press = 145
    Military Press = 95
    Squat = 145
    Deadlift =150

    Note: I am only increasing squat by 5 lbs because this first cycle was not totally easy as the other lifts were.
    According to you your bench=squat and your dl is only 5 lbs more. It just seems odd. YOu mentioned that you have been benching for a lot longer, so that may something to do with it. What do you weigh and how long have you been training? You've been member here since 2005.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  15. #265
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by DoUgL@S View Post
    According to you your bench=squat and your dl is only 5 lbs more. It just seems odd. YOu mentioned that you have been benching for a lot longer, so that may something to do with it. What do you weigh and how long have you been training? You've been member here since 2005.
    My weight is 180 lbs and I'm 6 ft 1.

    I've been training off and on since 2005, but not really consistently. I started this journal to try and get into a better routine.

    These are my starting numbers, nothing I can do about those except try to increase them.

    The bad news is that the squat is already getting difficult only in phase 2 of Wendler. I don't want to stall, that would suck. The other 3 lifts feel pretty easy so far, maybe I'm just bad at squatting...
    Last edited by Eric Cartman; 08-10-2012 at 03:11 PM.

  16. #266
    El Jefe DoUgL@S's Avatar
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    Thanks for the info. I understand that the #s are the #s, but I am trying to rationalize why your bench is on par with your squats and deads. Maybe you were a bench jockey, who knows, who cares. I like that you are determined to make progress this time.

    Since you brought up that you are finding squatting difficult at the current weight you are using (125lbs for 5 reps) it may benefit you to get some feedback. Have you tried to see if anyone can check your form. Maybe post a video on the Pics & Video subforum to get some feedback.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  17. #267
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by DoUgL@S View Post
    Thanks for the info. I understand that the #s are the #s, but I am trying to rationalize why your bench is on par with your squats and deads. Maybe you were a bench jockey, who knows, who cares. I like that you are determined to make progress this time.

    Since you brought up that you are finding squatting difficult at the current weight you are using (125lbs for 5 reps) it may benefit you to get some feedback. Have you tried to see if anyone can check your form. Maybe post a video on the Pics & Video subforum to get some feedback.
    I've had my form checked with several coaches, they said its okay but I'm not consistent with the squat depth.. I might be going too low right now, making the reps much harder.

    125x5 isn't difficult in general, but after doing 33 reps and then doing it, it gets hard. I think its mainly an endurance issue, or maybe a form issue.

  18. #268
    El Jefe DoUgL@S's Avatar
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    Is this 5/3/1 the type of program you are following right now?

    Maybe you are right, you are fatigued from the 25 reps you have done previously, to many warmup sets/reps that are heavier than they should be. You can always lower the volume and increase the intensity.Take your last squat progression for instance: You used --> Squats: warm-up sets [60x5, 70x5, 85x3] work sets [95x5, 110x5, 125x5], maybe change the warm up sets to [barx5, 65X4, 75X3, 85X2]. See if you have more left in the tank. Also don't forget to do the rest of it, if you are not already doing it. Leg press 5 sets of 15 reps and leg curls 5 sets of 10 reps. You could probably superset these if you wanted to.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  19. #269
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by DoUgL@S View Post
    Is this 5/3/1 the type of program you are following right now?

    Maybe you are right, you are fatigued from the 25 reps you have done previously, to many warmup sets/reps that are heavier than they should be. You can always lower the volume and increase the intensity.Take your last squat progression for instance: You used --> Squats: warm-up sets [60x5, 70x5, 85x3] work sets [95x5, 110x5, 125x5], maybe change the warm up sets to [barx5, 65X4, 75X3, 85X2]. See if you have more left in the tank. Also don't forget to do the rest of it, if you are not already doing it. Leg press 5 sets of 15 reps and leg curls 5 sets of 10 reps. You could probably superset these if you wanted to.
    Yeah, I am doing the Wendler 5-3-1 program.

    I have Wendler's book, and he is the one who says to do 3 warm-up sets at 40%x5, 50%x5, and 60%x3.

    The warm-up structure is taken from page 29 of his 5-3-1 book.

    Do you really think this is too much? Maybe I can change it, but I usually follow the advice of Off-Road or CityAlive or Sensei, cause they know me best..

    By the way, I can leg press over 200 lbs, but squat is not the leg press, much more challenging.
    Last edited by Eric Cartman; 08-10-2012 at 06:39 PM.

  20. #270
    LuNa
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    You need to perform the warm ups as listed in the book by Wendler. They arent just warm up sets, they contribute to the overall volume in the program. You are doing fine with your warm ups. I normally take 5-6 sets to get to my working weight as well.

    The squat is one of the hardest lifts you can perform, both mentally and physically. Not only do you have to get stronger physically but also mentally. Its not bad for a lift to be really hard, as long as you are getting your reps. I have had many times where i was pretty damn nervous before doing a lift because the weights were heavy. This is where you develop mental fortitude, because even though the weights might scare you and feel like a ton, you are still getting under it and you are still getting the prescribed reps.

    Just keep going, keep making 5-10lbs increases and in a year you will be using these weights as warm ups.

  21. #271
    Senior Member Eric Cartman's Avatar
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    • Thanks Luna - I will stick to the Wendler warm-up structure as you suggest
    • I agree that Squatting is the hardest and most intense exercise.
    • I think that the first week of Wendler when you do 3 sets of 5 is the toughest of all the weeks, since its the highest volume and has the most fatigue factor.
    • I have to admit that I might have cheated the form of last few reps of the 125x5, I was really fatigued.
    • I hope I can break through and continue the progress, as you say.
    Last edited by Eric Cartman; 08-11-2012 at 08:03 PM.

  22. #272
    Senior Member Eric Cartman's Avatar
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    Wendler Phase 2 Week 2

    Military Press
    30x5
    45x5
    55x5
    60x5
    70x5
    65x3
    75x3
    85x3

    Seated Curls
    50x12
    50x12
    50x8
    40x12
    40x10

  23. #273
    El Jefe DoUgL@S's Avatar
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    If that is what is prescribed, then you should not change it. You were the one who brought up being fatigued from your warm up. I'm am by no means in hat shape, but do 5-6 warmup sets before my work sets. Keep doing what you are doing and follow the warm up consistently and you will make progress. Good luck..
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  24. #274
    Senior Member Eric Cartman's Avatar
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    Its no big deal...

    The squat is just a different type of exercise, the intensity is much higher then the other 3 combined.

    I'm going to breakthrough soon.

  25. #275
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    Good to see your numbers are going up man. Keep at it.

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