Friday 6 April 2012

deadlift
6x60
3x100
3x120
1x140 (belt/straps)
1x150 (belt/straps)
5x155 (belt/straps)

pendlay row
5x60
3x5x80

Wednesday 11 April 2012

LBBS
5x20
5x60

HBBS
5x60
3x100
3x5x110

press
5x20
3x40
4x5x50

pullup
3x5

Left shoulder still can't LBBS, so I thought I would try this HBBS deal. It's fun and doesn't hurt my shoulder. Love getting srsbiz atg.

I like the idea of scrapping LBBS in favour of HBBS... but I also like the idea that LBBS is making my hamstrings indestructible (and prob doing more for adductors and the like). Maybe 1x week HBBS and deadlift would be good enough for hamstring/quad balance and strength?

Shoulder was ok for press. Felt fairly solid. Better than last week. Although in general it feels quite beat-up.

Monday 16 April 2012

squat
5x20
5x60
5x85
5x100
10x112.5

bench
5x60
5x70
10x75

pullup
5x5

dip
3x10

lolfirstdayof531ament. I think ima do that template that Wendler posted in his letter to himself... except no situps lol. or neck harness lol. and db press might turn into lighter bb press. rows will be pendlay rows, not db rows.

For reference: http://www.t-nation.com/free_online_...y_younger_self

Highbar squatting still. Besides the fact that I can't get my shoulder in LBBS position right now, I actually really like HBBS. Superiority complex is in overdrive now that I can squat ATG instead of just to around parallel.

Still wary of shoulder. It's probably 80%.

I'm planning to start 5/3/1 soon. Let us Wendler!

Altho it seems like his 5/3/1 programming has you doing 1 major lift a day and in that letter he is doing 2 major lifts a day. Hmmm...

Yeah what's up with that? Skimmed through the comments...

Asked why this template: "I recommended the workout in the article for a reason"

Asked about front squats in the program: "Ben - because I was writing this letter to myself not to everyone else. Much different."


And yeah, I'm leaning 5/3/1 myself....prob better than TM with the high rep assistance work and slower progress/cardiotarding for someone who's LITERALLY obsessed with aesthetics yes?

Yeah, so I dno, I'm gonna keep reading through the 5/3/1 program and try to come up with programming and then see what the H&F crew says. I guess Wendler would say that most people aren't up to working as hard as he can and thus doing 2 major lifts each time would end up possibly leading to stalling or something?

I dno, I'm planning to do 5/3/1 "vanilla" with 3 lifts/week I think.

The most confusing part of his program actually is how he calculates 1RM. he does it like this: weight x reps x .0333 + weight = estimated 1RM. But the main calculator online (http://www.exrx.net/Calculators/OneRepMax.html) comes in quite a bit lower no matter what.

E.g. 100x5x.0333+100=116 when the online calc gets 116. Maybe that kind of difference isn't significant enough but at higher weights it can be a 5 or 10lbs difference imo and Wendler seems pretty set on having ppl start out at "low" weights vs. their maxes.

Hopefully I'm not hijacking Snitch's log too much, I can go back to my own log too lol.

take this talk to intermediate questions thread imo

Two big lifts a day doesn't seem like its beyond the realms of mere mortals. Maybe ive been reading too much Chaos and Pain though.

Yeah, I may yet split this out into a four day thing... but maybe not. I mean, the only day with two "real" lifts is the squat/bench day. Also, if I split it out into 4 days, I'll end up doing more accessory work (because I'll be at the gym so why not) which I don't want to do.

I may also end up switching the frontsquat with the powerclean so my Friday is powerclean/press. I may also ditch Friday altogether and move the press to the deadlift day. Friday should really be my rest day.

Yugo, use Wendler's formula.

The first time I did real 5/3/1 I used that online calculator, it it just starts you too low. It takes like 3 cycles or something until you are back doing your "normal" lifts.

I used Wendler's formula this time and it looks much more reasonable.

He emphasizes slow and steady, but I think you can take that too far... that said, in the long run, it probably doesn't matter.

Oh, and for the record, he has a template in the original 5/3/1 book for 2x/week where you do two main lifts on each day (squat/bench, dl/press). So it's not some crazy whack thing that he just recently came up with.

Less accessory work on the two day a week template, if i recall correctly.

Snitchaments,

fwiw I don't think Wendler would recommend that template above in general, he did say it was specifically for his younger self. E.g. the front squats are probably there for <specific purpose>.

Hrmmm, maybe... but it's got a bit of all the things I like and not too much lower body assistance which I kinda want to avoid in season.

All that said, I don't think it really matters... Like, as the weeks go on I'll probably half-ass and drop the assistance work all over the place. I mean, if I posted and said my program is:

monday: squat/bench
wednesday: clean/deadlift
friday: frontsquat/press
(plus some assistance stuff)

It would look solid to everyone imo.