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Forever 5/3/1 Forever 5/3/1

10-28-2010 , 04:47 AM
Pretty sure those are singles. Probably on the minute or half minute or something. If you're doing them in sets of 3 or something they shouldn't be touch and go but there should not be much time between reps either.
Forever 5/3/1 Quote
10-28-2010 , 09:26 AM
They are all singles from a dead stop. Def not 30 sec waiting time though. Tried to get through them as fast as I could. Longest rest was probably 10 sec.
Forever 5/3/1 Quote
10-28-2010 , 09:36 PM
Ew. I much preferred sets of 3 with 90 to 120 seconds rest when I partially did coan/philipi.
Forever 5/3/1 Quote
10-29-2010 , 10:22 PM
October 29, 2010

Body weight: 177

Deadlift
1x5x136
1x2x225
1x2x305
1x5x345
1x4x345

Felt good. Going to do another 10lb jump. Hips look like they are rising very slightly before the pull, but it might be totally standard. Notice I am tilting my head back a bit too much.

Krok Row
Right:
1x8x50
1x15x80
1x11x80
Left:
1x8x50
1x11x80
1x12x80
Forever 5/3/1 Quote
10-30-2010 , 12:10 AM
Quote:
Originally Posted by HalfSlant
October 29, 2010

Body weight: 177

Deadlift
1x5x136
1x2x225
1x2x305
1x5x345
1x4x345

Felt good. Going to do another 10lb jump. Hips look like they are rising very slightly before the pull, but it might be totally standard. Notice I am tilting my head back a bit too much.



Krok Row
Right:
1x8x50
1x15x80
1x11x80
Left:
1x8x50
1x11x80
1x12x80
You're right, does look like your hips are starting before the bar, but I wonder if it just looks like that because you aren't quite set before you pull. i.e. It's just like you are picking up the slack before you start pulling. w/e your dls look solid imo.
Forever 5/3/1 Quote
10-30-2010 , 11:10 AM
Also i'm not locking my knees out completely on some of the reps.
Forever 5/3/1 Quote
11-01-2010 , 11:21 AM
November:

After injuring my shoulder exactly 2 months ago, and not doing any heavy benching since then, I think I will be able to go back on SS style progression for a while. Going to do a pretty massive reset and just work up at a nice slow and steady pace. Extra volume is going to help my form (because it sucks), and I just don't really like the V/R/I template for bench. I injured myself while attempting an intensity day PR, and it just doesn't seem to work as well as my squats. Maybe will try again in the future, but I have high hopes for linear progression. Will do 5lb jumps at first, but I am not afraid to switch to 2.5 early.

Going to continue doing my 2 week DL/Squat split with some very minor tweaks. Looks like this:



Notes:
- Volume squat has been good to me. Going to try to keep it at 85% of 5RM
- Every 2x5 recovery day will be 75% of the 5rm I set during the 2 week block. Previously I was just kind of randomly picking weight for recovery day.
- Not sure if power clean singles are better/worse than 5x3. My grip gets so messed up in between reps that I might as well call them singles, although most of the time I do not take a very long rest between reps. I am sure I will take longer breaks as the weight gets heavier. Similar thoughts with regard to the speed DLs.
- Have been skipping pull ups and chin ups almost every week for a while now. Need to start doing them more regularly.
- Lowered the rep range on the pendlays, so I can start going heavier. I like the krocs.
- I don't really expect to get more than 2 months of linear bench/press progression, but we will see what happens.
- Removed RDL because I don't like them. I feel like I can't do them well without compromising my back, unless I do them at such a light weight that they aren't really doing anything anyway.
- Second week goes Monday > Wednesday > Saturday because I def need 2 days after max DL day.

Will continue on this at least until the end of the year.

Comments/Questions/Flames appreciated.

Last edited by HalfSlant; 11-01-2010 at 11:35 AM.
Forever 5/3/1 Quote
11-01-2010 , 11:26 PM
November 1, 2010

Volume day sucks.

Squat
1x10x45
1x5x135
1x4x185
1x3x225
1x2x255
5x5x285

Can anyone tell me why the first set on volume day feels heavier than my intensity set?

Bench Press
1x5x45
1x5x95
1x5x105
3x5x115

Felt ok. Form sucks ass. Shoulder does not hurt (yet).

Power Clean
1x5x45
1x3x75
1x3x95
1x3x115
1x5x45
15x1x135

Repeated 135 because I did not do all the reps last time. Def going to start using a 5x3 rep scheme, because doing 15 in a row killed me. I barely rested between reps. Doing 5 sets will give me more metered rest periods. Will only add 5 lbs next time, and see how it feels.
Forever 5/3/1 Quote
11-03-2010 , 05:35 AM
Is it possible to do the texas method on 4 days a week? I go to the gym monday, wednesday, thursday and friday and Im trying to find a new program to use and Im having problem finding one...
Forever 5/3/1 Quote
11-03-2010 , 06:07 AM
Not on those days.
Forever 5/3/1 Quote
11-03-2010 , 06:30 AM
HS,

are you benching regular-style or Tate-style from his "so you think you can bench" series? FWIW my brother began having shoulder issues doing Rip-style benching, but they disappeared after switching to Tate-style. Basically you tuck your elbows way more and bench with a closer grip, so it's easier on the shoulders.
Forever 5/3/1 Quote
11-03-2010 , 09:10 AM
Quote:
Originally Posted by Soulman
HS,

are you benching regular-style or Tate-style from his "so you think you can bench" series? FWIW my brother began having shoulder issues doing Rip-style benching, but they disappeared after switching to Tate-style. Basically you tuck your elbows way more and bench with a closer grip, so it's easier on the shoulders.
Tucking my elbows, bar hits my chest right at the bottom of my pecs. Grip is probably 2-3 inches wider than rip recommends, but nothing extreme.

Having said that, my shoulder was sore last night.

GF did some shoulder impingement tests on me and one of them turned up positive. Pretty annoying.

Gonna try pressing again tonite, and see if that hurts it.

Might have to give up benching for a very long time. Which sucks because I was going to try to shoot for the 1k total within the next few months. :\
Forever 5/3/1 Quote
11-03-2010 , 10:35 PM
November 3, 2010

Squat
1x10x45
1x5x135
1x3x185
1x3x225
2x5x250

Light weight.

Press
3x5x45
1x5x55
1x5x65
1x5x75
1x5x80
3x5x85

Pray to god my shoulder doesn't hurt tomorrow. Thanks.

Pendlay Row
1x5x135
3x5x165

Easy.
Forever 5/3/1 Quote
11-03-2010 , 11:33 PM
Quote:
Originally Posted by theblackkeys
Ew. I much preferred sets of 3 with 90 to 120 seconds rest when I partially did coan/philipi.
I am going to try this next time.
Forever 5/3/1 Quote
11-04-2010 , 01:10 PM
Hows the shoulder?
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11-04-2010 , 01:49 PM
Feels good so far. Would be awesome if I could keep over head pressing. Not to emotionally torn up if I have to stop benching tbh.
Forever 5/3/1 Quote
11-07-2010 , 04:13 PM
November 7, 2010

Skipped a few days due to GF going out of town.

Bodyweight: 175.6


Squat
1x10x45
1x5x185
1x3x265
1x2x305
1x5x335
1x2x335

Not bad at all.

Press
1x10x45
1x5x65
1x4x85
3x5x95

No idea how I am going to program this. Will have to work on that asap.

Chin-up
1x3
2x5

I dislike doing it with the supine grip. Makes my elbows hurt. Not going to do these anymore. Just going to do Pull ups in combination with BB curls.

Barbell Curl
1x6x70

Just did this instead of the last set of chins.
Forever 5/3/1 Quote
11-09-2010 , 10:33 PM
November 9, 2010

First workout using TK bands. Holy **** they made my knees sweaty. Like when I would bend my knees, large drops of sweat would roll down my shins. Interesting to say the least. I might not wear them for the whole workout next time. Maybe just for squats.

Squat
1x10x45
1x5x135
1x3x225
2x5x270 (80% of 335)

Very easy. did 80% instead of 75%, but might increase it to 85% for next week.

Press
1x10x45
1x5x65
1x3x85
3x5x105 (+10)

Moderately hard. Will increase by 5lbs next workout. I am going to press every workout. Will post an updated template soon.

Speed Deadlift
1x5x135
5x3x230 (+5)

Did this wearing the knee bands, which was kind of nice because the bar would slide down over my knees very smoothly while lowering the bar. This is probably a bad thing that will load to my bands getting chewed up by the knurling though, so I am going to avoid doing this in the future.
Forever 5/3/1 Quote
11-10-2010 , 12:30 AM
Quote:
Originally Posted by HalfSlant
Skipped a few days due to GF going out of town.


Went out and had too much fun each night?
Forever 5/3/1 Quote
11-10-2010 , 01:38 AM
i just wear them for squats. eventually the sweat means they slide down anyway and become annoying. you mentioned elsewhere they're tight. yeah, that's good. they'll get less tight over time.
Forever 5/3/1 Quote
11-10-2010 , 01:51 AM
Quote:
Originally Posted by milesdyson
i just wear them for squats. eventually the sweat means they slide down anyway and become annoying. you mentioned elsewhere they're tight. yeah, that's good. they'll get less tight over time.
Yeah they did slide down, and I had to hike them back up. Also, WRT to tightness, I think I was just not expecting it. It felt fine after I had been wearing them for a while.
Forever 5/3/1 Quote
11-10-2010 , 01:52 AM
Quote:
Originally Posted by Carl Sagan
Went out and had too much fun each night?
No, I meant I hung out with her instead of going to the gym, because she was going to be leaving soon. We played World of Warcraft (how romantic right?)
Forever 5/3/1 Quote
11-10-2010 , 01:58 AM
you are azn (though my half chinese friend has pretty hairy legs) so prob don't have to worry but pulling them up if you has hairy man legs can twist some pretty cool knots into your leg hair.
Forever 5/3/1 Quote
11-10-2010 , 05:43 AM
Quote:
Originally Posted by HalfSlant
Did this wearing the knee bands, which was kind of nice because the bar would slide down over my knees very smoothly while lowering the bar. This is probably a bad thing that will load to my bands getting chewed up by the knurling though, so I am going to avoid doing this in the future.
I don't get this, bar shouldn't be hitting the knees? Sleeves do go down a bit further though, so I assume you mean top half of shins or whatev.

And yeah agree that only wearing the sleeves for the squat is the way to go. No reason not to take them off anyway.
Forever 5/3/1 Quote
11-10-2010 , 06:04 AM
the bar should definitely ride your thigh down to your knee. the one annoying thing about having the sleeves on while deadlifting is the bar can get caught at the top if your shorts aren't covering the top of the sleeves. and the reason not to take them off is it requires taking off your shoes, which is kind of a pain.
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