00Snitch, Jim wishes he never met you (5/3/1 log) - Page 7

Iteration 2, Week 4, Tuesday 22 December 2010

Conditioning

The usual kind of stuff.

3 rounds of:
- a few minutes of touch-rugby variations
- a few minutes of dynamic warmups (lunges, sumos, leaps, legswings, sprints, etc)

~5mins each of speed/agility work. High intensity. ~3:1 rest:work
- sideways hops
- slalom
- beach-start sprints
- more beach-start sprints

40min of touch-rugby variations at different intensities.

Quote

12-22-2010 , 07:58 AM

#153

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

lol at the last few posts. I feel 'old' sometimes too. Snitch, you almost make me want to do 5/3/1 for a year with your praises and here I thought you hated it.

Quote

12-22-2010 , 07:17 PM

#154

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Me and Jim have a love/hate relationship.

Quote

12-24-2010 , 10:20 AM

#155

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Iteration 2, Week 4, Friday 24 December 2010

bench
8x20
5x40
5x50
5x60

Squat
5x60
5x75
5x90

Random
Maybe 8x3 hang power cleans and power cleans and clean high pulls at 60kg. Concentrating on getting my triple extension going on. Felt good more often than not.

Successful deload.

Quote

12-27-2010 , 02:19 AM

#156

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Iteration 3, Week 1, Monday 27 December 2010

Press
8x20
5x30
5x45
5x50
10x57.5

Pushpress
5x5x60

Chinup
8,8,8,6,5,5 =40 reps

Dip
5x10 +8kg

Was at a different gym today... Considering my lolterrible last few days of eating, getting wasted and not sleeping, things felt surprisingly easy... I've got a bad feeling the bar I was using wasn't 20kg... fml.

Also, I don't know if what I was doing would be considered a pushpress or a jerk... meh, I was dipping down and driving it up with a triple extension... It was pretty fun, but I don't know if it was really press assistance... Maybe I should just do incline bench.

Quote

12-27-2010 , 03:09 AM

#157

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

push press: knees bend at the push. once they extend, they stay extended.
jerk: knees rebend after push to catch the weight or weight is caught in split position. either way, the body is lowered to catch the weight with locked arms. push pressing requires shoulder/arm work to lockout the weight.

Quote

12-27-2010 , 03:33 AM

#158

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Ok, well I guess what I was doing was a push press... Just din't feel like I was getting much work in the shoulders/arms... felt like all the force was being imparted on the bar by my knee/hip extension.

Quote

12-27-2010 , 06:43 AM

#159

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

well you pressed 57.5x10 and used 60 for push presses, so that's not surprising. push presses can be done with a good deal more weight because of the push.

it's good to start light like this, though. take a month or so until you get up to heavier weights. it's a more technical lift, so it's not a good idea to rush to heavy weights. i didn't follow that advice and started feeling a little iffy in my right shoulder and knees.

Quote

12-27-2010 , 08:20 AM

#160

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

While I've got your attention...

If you were doing these as assistance for your press on 5/3/1, would you still be doing something like 5x10?

Intuitively I feel they should be kept to lower reps, but not really sure.

Quote

12-27-2010 , 08:41 AM

#161

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

is your only goal to get a better strict press? do you breathe at the top when you press or start every rep from shoulder height?

Quote

12-27-2010 , 08:48 AM

#162

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Um, yeah, I breath at the top and start every rep basically from my collar bone.

Ok, maybe I worded that wrong, I guess my goal isn't to have a better strict press, my goal is more like to have bigger and stronger delts/traps/tris/etc.

Quote

12-27-2010 , 08:56 AM

#163

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

when i stay start every rep from shoulder height i mean from a dead stop vs. holding the bar at the top and "bouncing" at shoulder height.

if those were my goals i wouldn't push press. and push presses won't do much for your traps, either. i'd do dips and add heavy barbell shrugs somewhere once a week.

Quote

12-27-2010 , 08:59 AM

#164

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Yeah, I breath at the top and bounce it at the bottom.

Do you think incline press might be a better option?

I'm doing dips once a week.

Quote

12-27-2010 , 09:11 AM

#165

milesdyson

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 23,856

yeah that would be a better option. the push press only works the very top ROM so it isn't something i'd try to use for general strength/muscle gains. it's much more of a power lift and very useful for throwers to develop power from the ground to the arm (or at least condition the CNS for that type of movement).

Quote

12-27-2010 , 09:15 AM

#166

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

kk ty

Quote

12-28-2010 , 03:56 AM

#167

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Iteration 3, Week 1, Tuesday 28 December 2010

Deadlift
???x20
8x60
5x100
5x120
8x135

Frontsquat
3x10x70

RDL
3x10x80

Everything felt sh*t before gym today. Maybe too much Christmas catching up on me. Felt sore and tired from yesterdays workout, back felt sore for some reason, maybe slept bad.

Call the waambulance.

Quote

12-28-2010 , 08:00 AM

#168

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

I decided to cure my aches and pains by going to an all you can eat... a few plates of pasta, potato, dead cow wrapped in dead pig and ice cream should have me all better by tomorrow.

Quote

12-30-2010 , 04:34 AM

#169

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Iteration 3, Week 1, Wednesday 29 December

lolconditioning

- 10 reps of 4 agility drills. Running around things, jumping over things, etc.
- 15 hill sprints. Pretty pissy hill though.

Quote

12-30-2010 , 04:36 AM

#170

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Iteration 3, Week 1, Thursday 30 December 2010

Bench
???xWarmups
5x65
5x75
10x85

Incline Bench
3x10x60

db bench
3x10x30

db row
3x10x45

SICK UPPER BODY WORKOUT MY LEGS GET ENOUGH WORK WALKING AROUND BRO!

Also, I somehow pwnd my right thumb... really f*cking hurts on the outside at the base. Maybe banged a row down funny. brb ice.

Quote

12-30-2010 , 07:15 AM

#171

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Any particular reason you don't follow wendler's advice and do the conditioning on the same day as the lifts?

Quote

12-30-2010 , 10:23 AM

#172

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

5/3/1, page 60 imo

Quote

12-30-2010 , 11:38 AM

#173

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Quote

12-31-2010 , 12:08 AM

#174

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Iteration 3, Week 1, Friday 31 December 2010

Skwat
10x20
8x60
6x80
5x100
5x115
10x130

Moar Skwat!
5x10x80

90 something squats. Big, but never boring imo. Happy New Year!