JohnnyRyall’s 5/3/1 until I die log - Page 6

ok next cycle I'm going to bro it up. over the next handful of months I'm going to be as vain as possible. want to increase my fat loss by doing the following:

1. Diet
2. Strength training
3. HIIT

The strength training will just be 5/3/1, but with a body builder template. Diet will be eating better with a small cut. Back on IF already for this. And I'll be doing some sort of HIIT 3 times a week (sprints, jump rope, sledge hammer, row, whatever). here is the BB template:

http://www.jimwendler.com/2011/09/531-and-bodybuilding/

Going to swap out GM for shrugs.

Doing to do this until about June, and will track progress via once a week with a weigh in and ygos pics.

Quote

02-09-2012 , 09:08 PM

#127

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Bench/Squat - Cycle 2 - Deload

Squat
5x135
5x160
5x195

Bench
5x75
5x85
5x105

lol

Chins and pulls (sets of 5) in between bench.

Quote

02-13-2012 , 10:16 PM

#128

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Press - Cycle 3 - 5

Press
warm up
5x60
5x75
3x90
work sets
5x100
5x115
3x130

Ughh, wtf. Variance? Not sure. I started cutting, maybe this is a product of that + press owns souls

Assistance Work

I lied in my previous posts in what my assistance work was going to be. I figure since I'm cutting, I should decrease volume.

Close Grip Bench
3x10x95

Push-ups
2x10

In between pressing I was doing chins/pulls. 10 total pulls, 20 total chins.

Quote

02-13-2012 , 11:17 PM

#129

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

Quote:

Originally Posted by JohnnyRyall

I was pretty happy with my results this last cycle, so I decided to actually deload this time.

But until the next cycle, time to think about the assistance work. I plan on doing what Jim calls "The Simplest Strength Program". Each big lift, has a main assistance lift, which is programmed like the big lifts. So I'm going to do the following main assistance lifts:

Front squats, SLDL (might just do RDL), incline bench, close grip bench.

After you do the main assistance lift, you just bro it up for a little. Pretty simple (har har).

I'm going to have to buy the 2nd edition. This is sort of what I've been doing, at least for the lower lifts. I like the idea of this a lot.

Squats:RDLs
Deadlifts:SSB Squats

That's pretty much all I do on those days, with maybe some reverse hypers and/or GHRs thrown in.

Quote

02-13-2012 , 11:29 PM

#130

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Quote:

Originally Posted by kidcolin

actually, he suggests front squats, box squats or SSB squats for deadlift day. so it will prob work perfect.

I'll probably do it after I cut I think. I dont think it will work well unless you're eating at least at maintenance.

Quote

02-14-2012 , 09:38 PM

#131

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Deadlift - Cycle 3 - 5

Deadlift
warm up
5x145
5x185
3x225
work sets
5x245
5x280
7x315

I think if I had chalk I'd be able to squeeze out 1-2 more. Grip was rough.

Assistance Work

Power Cleans
worked up to 3x1x165

3rd set was 100% dog ****.

Front Squats
3x3x185

Quote

02-16-2012 , 10:52 PM

#132

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Squat/Bench - Cycle 3 - 5

Squat
warm up
5x135
5x165
3x200
work sets
5x215
5x250
8x285

2nd rep is a little wonky. I think 9 and 10 were locks? Saw some stars on 8.

Bench
warm up
5x70
5x85
3x105
work sets
5x115
5x135
7x150

These felt "loose" kind of rushed it.

Assistance Work

RDL
3x5x175

http://youtu.be/N-aatY_Y1p4
http://youtu.be/VUVbBeCSzAI
http://youtu.be/tHcDYEenbLU

never know if I do these right, so I took some vids.

Pendlay Row
3x5x155

same with these. not sure why the 2nd one didnt focus, but you can get the idea.

http://youtu.be/MAQEKBgAxcA
http://youtu.be/05K6Ho4OXTY

Quote

02-16-2012 , 11:01 PM

#133

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

head up chest up imo. I probably would have thrown a plate at captain vacuum.

Probably a bit too much knee flexion and a bit too loose in the back on the RDLs. I mean, it's not rocket science like the 70s big dude tries to make it out to be, but in general, you'll probably feel a lot more tension if you keep your legs straighter. A good way to think about it is due the very first motion of putting down a DL, and that's where your knees should stop. Very slightly bent. But it's up to you to find where that peak tension is.

Quote

02-16-2012 , 11:18 PM

#134

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

get some clips so your not playing the tambourine every rep imo

Last edited by HalfSlant; 02-16-2012 at 11:18 PM. Reason: nice socks bro

Quote

02-17-2012 , 12:54 AM

#135

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Quote:

Originally Posted by kidcolin

head up chest up imo. I probably would have thrown a plate at captain vacuum.

Probably a bit too much knee flexion and a bit too loose in the back on the RDLs. I mean, it's not rocket science like the 70s big dude tries to make it out to be, but in general, you'll probably feel a lot more tension if you keep your legs straighter. A good way to think about it is due the very first motion of putting down a DL, and that's where your knees should stop. Very slightly bent. But it's up to you to find where that peak tension is.

i lol'd. captain vacuum is the least of my worries (even tho it was annoying as ****). this gym is mainly boxing stuff, and all of the people think that racks and platforms are where they are supposed to store water bottles and gym bags (no joke). most of the time while I'm in mid-squat people are trying to dodge the bar grabbing their bottles of water. tilts the **** out of me. as much as I love this place, I hate it.

I think this is prob the 70s big article:

http://www.70sbig.com/blog/2011/06/the-rdl/

thanks for advice. will have to give the article a read.

Quote

02-17-2012 , 05:46 AM

#136

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

I'd look at Rip's RDL vid. It's super long, but very good as usual. The lifting starts at roughly 10:30.

http://startingstrength.com/index.ph...atform_the_rdl

Quote

02-19-2012 , 09:00 PM

#137

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Press - Cycle 3 - 3

Press
warm up
5x60
5x75
3x90
work sets
3x105
3x120
1x135

real cool

Assistance Work

Close Grip Bench
5x10x95

this was pretty easy, might beef it up

Chin ups
5x5xBW

Quote

02-20-2012 , 09:33 PM

#138

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Deadlift - Cycle 3 - 3

Deadlift
warm up
5x145
5x185
3x225
work sets
3x260
3x300
6x335

Assistance Work

Power Cleans
5x1x160

Front Squats
3x3x195

Quote

02-23-2012 , 10:45 AM

#139

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Bench - Cycle 3 - 3

Bench
warm up
5x65
5x75
3x105
work sets
3x125
3x140
3x160

didnt feel so great, and I didnt have a spotter, so I just did the prescribed reps.

Assistance Work

Dips
3x10xBW

Pendlay Row
3x5x155

Did a few sets of TGU and forgot how hard it was, man.

Quote

02-23-2012 , 03:59 PM

#140

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Quote:

Originally Posted by JohnnyRyall

Did a few sets of TGU and forgot how hard it was, man.

Tried to tell you

Quote

02-23-2012 , 04:08 PM

#141

skeletor121

Pooh-Bah

Join Date: Nov 2008 Posts: 4,991

Quote:

Originally Posted by JohnnyRyall

this gym is mainly boxing stuff, and all of the people think that racks and platforms are where they are supposed to store water bottles and gym bags (no joke). most of the time while I'm in mid-squat people are trying to dodge the bar grabbing their bottles of water. tilts the **** out of me.

Just move their stuff out of the racks to a safe distance prior to starting your set. If anyone complains, just explain you were looking out for your and their safety for the above reason.

Quote

02-23-2012 , 09:31 PM

#142

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Squat - Cycle 3 - 3

Squat
warm up
5x135
5x165
3x200
work sets
3x235
3x265
5x300

Assistance Work

RDL
4x10x135

GHR
3x10xBW

Quote

02-26-2012 , 09:24 PM

#143

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

cardio type **** over the weekend.

KB Complex
35lb
single arm swing, each arm x10
snatch, each arm x3
clean, each arm x3
swing x10

4 rounds total, 30-60 sec rest periods. will gradually increase total rounds.

TGU
4x35lb each arm

Played some racquetball (lol) today too for about an hour.

Quote

02-27-2012 , 10:14 PM

#144

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Press/Deadlift - Cycle 3 - 5/3/1

Press
warm up
5x60
5x75
3x90
work sets
5x115
3x130
Fx145
Fx145

I had a feeling this was coming, I get the weight to my nose and it didnt budge for about 3 seconds. set 1 and 2 felt pretty easy which is good news right?

Deadlift
warm up
5x145
5x185
3x225
work sets
5x280
3x315
5x355 (wr?)

5th was ugly, but had some WIM and wanted to get 5 real bad.

Assistance Work

Power Clean
worked up to 3x1x155 -- didnt want to go crazy here since I had to do both press and dl in one session.

Front Squat
3x3x195

KB Press
5x5x35 each arm -- felt good, will probably make these a staple for assistance work.

Needless to say, my low back is fried from everything (pc, dl, fs).

Quote

02-28-2012 , 12:30 AM

#145

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

where dem vids at

Quote

02-28-2012 , 11:32 AM

#146

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

Forgot about the vids

Quote:

Originally Posted by JohnnyRyall

The Goals
Short Term:
1x5x355 deadlift

Just noticed this, so I guess thats pretty cool.

Quote

02-28-2012 , 07:10 PM

#147

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Solid work on the DL, grats. Is this while cutting? If so, I hate you.

Quote

02-28-2012 , 07:20 PM

#148

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

He weighs less than me now :O

Quote

02-28-2012 , 07:24 PM

#149

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

What an *******

Quote

02-28-2012 , 11:14 PM

#150

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

Quote:

Originally Posted by Soulman

Solid work on the DL, grats. Is this while cutting? If so, I hate you.

lol. keep it up ryall.

Quote

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