JohnnyRyall’s 5/3/1 until I die log - Page 9

Soulman · 02-07-2012, 08:30 AM

5x10 sets of RDL sounds delicious.

JohnnyRyall · 02-07-2012, 10:27 AM

hammies will be crying for days

PS evvverrryyyyooonnneeeee

Soulman · 02-07-2012, 10:28 AM

<3

JohnnyRyall · 02-07-2012, 10:47 PM

when I was in college my roommate had this picture in a frame sitting in his room:

Someone walked in, looked at it, and said "oh is that your dad?" lolwut.

anyway...

Press/Deadlift - Cycle 2 - Deload

Press
5x60
5x75
5x90

Deadlift
5x145
5x185
5x225

Random chins/pulls with varying grip.

Soulman · 02-08-2012, 03:26 AM

Quote:

Originally Posted by JohnnyRyall

Someone walked in, looked at it, and said "oh is that your dad?" lolwut.

Most random comment ever, I chuckled irl.

JohnnyRyall · 02-09-2012, 10:57 AM

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.

JohnnyRyall · 02-09-2012, 08:08 PM

Bench/Squat - Cycle 2 - Deload

Squat
5x135
5x160
5x195

Bench
5x75
5x85
5x105

lol

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

JohnnyRyall · 02-13-2012, 09:16 PM

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.

kidcolin · 02-13-2012, 10:17 PM

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.

JohnnyRyall · 02-13-2012, 10:29 PM

Quote:

Originally Posted by kidcolin

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.

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.

JohnnyRyall · 02-14-2012, 08:38 PM

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

JohnnyRyall · 02-16-2012, 09:52 PM

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

kidcolin · 02-16-2012, 10:01 PM

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.

HalfSlant · 02-16-2012, 10:18 PM

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

JohnnyRyall · 02-16-2012, 11:54 PM

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.