What do your DB's go up to? Surprised your not doing a tad more on the DB benchgiven your barbell bench numbers.

dbs go up to 50kg. Guess I've never really db benched before... Never really looked into what the db equivalent should be.. but then again, I've never really done much db benching either.

Its not a big deal at all, it'll go up pretty quick. I'm just surprised that your DB bench press is less than your press most likely.

DB's at my gym go up to 40kg only so I am krocing the **** out of them.

Iteration 2, Week 2, Thursday 09 December 2010

lolconditioning

Usual.. 4x4min rounds of agility, speed, agility, speed.
A bunch of touch rugby variations.
Around 90mins total work I think.

Was about a million humid, lost about 8 litres of sweat I think.

Iteration 2, Week 2, Friday 10 December 2010

squat
10x20
5x60
5x80
3x105
3x120
10x132.5

squat
5x10x70

I can't feel my legs.

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Switching to big but boring template for all days?

I think just the skwat days since he doesn't think he is skwatting enough.

Any thoughts as to doing squat work for DL assistance and DL work for Squat assistance? So you're doing both more often. I think a main complaint about 5/3/1 is the lack of squatting so this is a standard way of going about doing more.

I did and ended up with bicep DOMS so bad I had to clamp my arms straight

Wouldn't this just spread it out more? Unless you're advocating extra work and/or back squatting as assistance.

If you follow the periodization bible template you could e.g. front squat as assistance both for DL and squats since it's quad assistance. That's 5x10 each day, which should be enough for most people...

im def gunna keep dip/chins and db bench/rows on the upper body days... i just didnt feel like f*cking around with leg presses and lunges and sh*t today

but yes... i still have nfi what kind of accessory i want to or should do for the lower body days so for now im gunna do big but boring on those days... maybe ill switch it up and do deadlift/squat one day and squat/deadlift the other day though...

lulz?

i do kinda wanna do front squats too... i just feel like if i do front squats i should balance it out with something ghey like leg curls or someshit..

i dunno, ill put some more thought into it later... just got back from concert. my only weakness is hungry and sleepy

RDLs or GMs are non-ghey hamstring exercises imo. Although I shiver at the thought of doing 5x10 front squats followed by 5x10 GMs. I assume Wendleeeeeeeeeeeeeer has some clue as to why there is quad assistance on both DL and squat days but only hamstring assistance on DL day.

Well yeah, but it means you'd be squatting more than 1 day a week which most people desire. I think swapping the accessory movements to a different day also allows you to perform better at them. This has to be balanced with the main lifts of course as they are the priority you don't want accessory DL work affecting Squat day.

Iteration 2, Week 2, Saturday December 11 2010

Random

Whole bunch of RDLs and clean high-pulls. Maybe somewhere in the vacinity of 50-60 total reps in sets of 3-5 at weights between 40kg and 60kg. Working on technique with a trainer.

so yes, I went to a trainer to see if he could help out my clean. The jury is still out. We did RDLs and I guess what you would call hang-clean high-pulls...

I like one thing he got me doing which was what he called "cork screwing" the bar. Kind of twisting my elbows in which def helped to get my upper back tighter and chest up better. Although because I wasn't used to it, my grip failed much quicker and I've got some lolforearm doms.

Of course despite me directly telling him that I just want help with my cleans. He is still trying to reprogram my program and get me fulsik shredded... I'm like "Dude. I don't care if I'm 20% bf. Just tell me what I am doing wrong with my cleans" and he's all like "Ok, we're going write you a program and get you leanz0r*!!"

I can almost see that this will be a waste of a few weeks clean training and a couple of hundred bucks... but I'll give it a try.

Trainers are often sales people more than coaches. Keep him coaching. Its your money don't let him forget it. Surprising that someone like that would also know his stuff wrt o.lifts though.

Iteration 2, Week 3, Monday December 13 2010

Yay for week 3! \^_^/

Press
???x20
5x40
5x50
3x55
6x62.5

Chinup
8,7,7,6,6,6 =40

Dips
5x10 +7kg

Probably a press pr, if it's not a pr, it is at least a long time since I've done that weight. Tried to WIM a 7th, but couldn't quite get it.

Chins felt hard. Probably because of heavier press + tired forearms from Saturday.

+1 on the bold.

He tells me he has assisted state level oly coaches. He talks the talk and seems to know what he is talking about. I figure time will tell.

Aaaaaand in other news...

I've just looked over my summary of lifts for the last few weeks and I think I've got some wack rounding anomalies going on in my bench.

In the 3rd week of my first iteration, my top set was 87.5, this week (my 2nd iteration, week 3) it has me at 95kg... so +7.5kg

Even my squat and dead only went up 5kg each from week3 to week7.

Doesn't matter (I know I can rep at least a few at 95), just a bit lolz.

What are you using to calculate this? I'm using a spread sheet I found, but discovered the rounding formula was a bit inexact. Probably cause the author used pounds and I use kilos, so had to adjust that manually to account for "lower" weights in kg.

Why don't you just add 5 lbs to everything instead next time? That's what you get for using kilos, imo.

10 lbs to squat/DL, 5 lbs to BP/press according to Wendler. That's to the 1RM max. I'm guessing Snitch has probs due to the Excel formulas rounding. It's prob easier to change the formulas once rather than calculate everything in lbs for him.

Yah, when I did this I took lifts I had actually recently performed which felt pretty close to my 5RMs, then used that exrx.net estimator to estimate my 1RMs.

I made my own spreadsheet and I did all everything in kgs, but when it came to adding 5lbs to the upper body lifts and 10lbs to the lower body lifts, I just added 2.5kg and 5kg. Plus... I used the excel "ceiling" function...

I quickly skimmed the calcs when I was done and it mostly looked like my heaviest sets in week 3 of each iteration were either 2.5kg or 5kg above the previous month, so I figured it was close enough. but yeah, it's probably a combo of all that making the numbers a little wack. I'm gunna say it doesn't matter much inn the long run

No, what I mean is just add 5 lbs to your working sets on everything instead of recalculating. Shouldn't make any difference and you won't get the odd round-down on previous iteration/round up on next iteration that gives you larger than expected jumps in weights some days.

Yeah, I guess I could do that too.

Although, iirc, I'm fairly sure Jim is pretty adamant that you should only adjust your training 1RMs and let the percentages fall where they may... That said, if I see anything stupid, I'll probably adjust. i.e. In the 3rd iteration, it appears my press doesn't go up at all... So I will just add 2.5 anyway. Meh, not going to lose sleep I think.

Iteration 2, Week 3, Tuesday 14 December 2010

Deadlift
10x60
5x100
5x115
3x130
10x145

SLDL
5x10x80

locardio

I used the spreadsheet found in this thread: http://www.irongarmx.net/phpBB2/view...d800344228a0e3

Post by Alfred_E._Neuman.

It uses the ceiling function too. Anyway, I set the rounding to 2.5 to accommodate for teh kgs and it works fine. I like the layout too. Added an extra column which calculates the weights on each side so I don't have to think about that