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Old 03-25-2011, 08:30 PM   #376
sayid_the_saviour
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Re: Doug's Ultimate G-Flux Log

Also 230 on your bench is nice. Not many guys our size in the gym gonna load the bench with two plates. I forget the numbers were, but I also remember you had a good press.
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Old 03-25-2011, 09:15 PM   #377
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Re: Doug's Ultimate G-Flux Log

I think I could hang snatch 165 right now if injury were no concern. That said, even 110 felt iffy on my elbow today, and it's now a bit swollen. The issue is that it generally buckles during the catch a bit.

5/3/1 didn't work because it wasn't enough volume. I found it had the same problem as westside did tbh. I probably could've figured out some combo of assistance work that helped me progress, but I think I'm still at a stage where the best way to get better at squatting is to squat.

I'm very tempted to completely stop back squatting, barbell benching, and snatching for awhile. I'm sick of being sort of injured all the time and not progressing and these three exercises seem to be the primary culprits.

My bench isn't really that bad, I just get pissed when I look at Jaysick, Busto, and now <3 the grind. I have much longer arms and thus deadlift more than them though so I guess that's a small consolation. I think I pressed around bodyweight a year and a half ago (maybe 157).
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Old 03-25-2011, 09:29 PM   #378
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Re: Doug's Ultimate G-Flux Log

You could do a program of deadlifts, trap bar deadlifts, barbell step ups, barbell bulgarian split squats, weighted pull ups, weighted push ups. I don't know if you have something against trap bar deadlifts but could be your best bet right now.

I am tring to see what 5/3/1 is, tell me if I'm readin gthis right. This guy wender says if your 1rep squat max is 300, he suggets you squat 4 times a month...

something like, 1st week, 3 sets of 5 reps at 200, 225, 255
2nd week, 3 sets of 3 at 215, 235, 265
3rd week, 1 set of 5 at 225, 1 set of 3 at 250, and 1 rep at 290

then the 4th week is a deload?

what? where is progress even made in this program looks so easy. i see he has 5 sets of 15 reps of leg press and leg curl, so maybe assitance work is the key with this program?

edit: oh i guess the last set of the first three weeks are for as many reps as possible. not sure that would add many overall reps. i am gonna skim some 5/3/1 journals

Last edited by sayid_the_saviour; 03-25-2011 at 09:35 PM.
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Old 03-28-2011, 08:33 AM   #379
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by sayid_the_saviour View Post
You could do a program of deadlifts, trap bar deadlifts, barbell step ups, barbell bulgarian split squats, weighted pull ups, weighted push ups. I don't know if you have something against trap bar deadlifts but could be your best bet right now.
I don't have access to a trap bar and I'm pretty strong through that portion of the lift. I really just need to work on lower back strength and breaking the bar from the floor.

I think this is what I'm going to try for a bit.

Day A:
deadlift- 5/3/1 scheme which works well for me on this lift
close grip bench- trying to work up to 205x5 or something
pendlay row- trying to work up to 225x5 or something
deficit deadlifts

Day B:
snatch- 8 sets of 2 adding weight every successful week
front squat- a couple of heavy doubles, would like to get to 140kgs x2
kroc rows
RDLs

Day C:
clean and jerk- 10 singles adding weight every successful week
paused front squat- some light singles to help getting out of the bottom of a clean
box squats 3x5- trying to work up to 325x5

Throw in some light arm work, pullups, and KB swings when I'm feeling up to it.

Quote:
Originally Posted by sayid_the_saviour View Post
something like, 1st week, 3 sets of 5 reps at 200, 225, 255
2nd week, 3 sets of 3 at 215, 235, 265
3rd week, 1 set of 5 at 225, 1 set of 3 at 250, and 1 rep at 290

then the 4th week is a deload?
Essentially. But for your last set each week when you rep out, you should be getting at least 2-3 more reps than the minimum. So 7-8 reps on week 1, 5-6 reps on week 2, and 3-4 reps on week 3. The deload week is optional, and can easily be skipped depending on how much assistance work you do.

IMO, the program does not drive progress from the main lift. It is the accessory work which brings up weak points that drives progress, and then the volume/intensity of the main lift is just enough to prevent you from getting rusty. I've found that the less experienced a trainee is, the more difficult it is to translate gains made in assistance work to gains in the main lift. I think this is why I didn't do well on 5/3/1 or westside; I'm not experienced enough at doing the main lifts to be able to take a small improvement in one part of the lift and have it automatically translate to a new PR. The exception may be deadlifts, where assistance work seems to pay off for me very quickly.
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Old 03-28-2011, 08:48 AM   #380
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Re: Doug's Ultimate G-Flux Log

Another significant difference between the DL on 5/3/1 and SS/TM is that there is simply more volume, which might explain the gains as well.
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Old 03-28-2011, 07:49 PM   #381
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Re: Doug's Ultimate G-Flux Log

3-27

50 1p swings, 2 times

20 mins of hip flexor stretching.
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Old 03-29-2011, 07:32 PM   #382
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Re: Doug's Ultimate G-Flux Log

3-29

Clean and Jerk- up to 174x1x10
Paused Front Squat- 154x1, 198x1, 220x1, 230x1, 240x1
Pullups- BWx5, +20x5, +35x5,4,4
A1: Back Extensions- +45x10x3
A2: GH Situps 10x3
B1: 70 lb EZ Bar Curls 10, 8
B2: 20 lb DB Curls 10, 8
B3: 20 lb EZ Bar Reverse Curls 10, 8
Band Curls- 20, 18, 12

Only had 20 mins to do all the Oly work and couldn't do box squats. No video and got pretty fatigued. Some of the later jerks were press outs. Will try for 181 next time.

Also just did some single leg planks. 45 seconds per leg. Wow those murdered my hip flexors.

Last edited by Doug Funnie II; 03-29-2011 at 07:40 PM.
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Old 03-29-2011, 10:26 PM   #383
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Re: Doug's Ultimate G-Flux Log

hey doug what do you thik your max front squt is? what weight would you do front squats for at 3x5?
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Old 03-30-2011, 07:30 AM   #384
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Re: Doug's Ultimate G-Flux Log

I have a video on youtube where I front squat 286, and it was very close to a max. Maybe I could do 295 by now.

I don't think front squats are a good exercise to try to do sets of 5 with. Any more than 2-3 reps and my max falls way off. Like I could probably triple 265, but only do 220 for a set of 5.
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Old 03-30-2011, 09:20 AM   #385
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Re: Doug's Ultimate G-Flux Log

i will have you know my kryptonite shirt is giving me PRs on the bench twice per week thank you very much
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Old 03-30-2011, 09:53 PM   #386
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Re: Doug's Ultimate G-Flux Log

I realized I may have been sick last week and didn't notice at the time. I feel better this week. May try 463 again soon.

3-30

1.5p swings- 10l, 10r, 10l, 10r two times through
2p 2 handed swings- 15x2
3.5p squat holds- 30 seconds 2 times
15 mins of hip flexor and glute stretching
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Old 04-01-2011, 08:07 PM   #387
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Re: Doug's Ultimate G-Flux Log

4-1

Deadlift- 135x8, 225x5, 275x4, 320x5, 340x5, 360x5
Close Grip Bench-45x15x2, 95x5, 135x5, 155x5, 165x5x2, 165x9
Pendlay Row- 88x5, 132x5, 45x15x3
Deficit Deadlifts- 242x8x3
Alternating DB Skull Crushers- 12x3
Fat Grip Unilateral Plate Holds- 100lbsx30seconds two times

Had to use a ****ty bars for deadlifts and no bumper plates. 360 is probably a true 7rm. I think I'm getting to a point where it makes sense not to go balls out on the 5 days anyways, especially since I don't really deload regularly. Something in the back of my shoulder is bothering me and pendlay rows aggravated it.
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Old 04-03-2011, 06:26 PM   #388
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Re: Doug's Ultimate G-Flux Log

4-3

Snatch- up to 118- 2, 1, f, 2, 2, 2, f, 1 then about 20 more reps gradually working up to 172xf
Front Squat- 132x2, 198x2, 242x2, 262xf

The plan was to do 118x2x10 on the snatch, but once I had a couple misses that plan went out the window. I was pulling 172 high enough, it was just slightly too far in front of me to catch. Probably missed it ~ 5 times before I was too fatigued. Was super exhausted by the time I got to 262 on the front squats, not worried about failing such a light weight.

Tomorrow I'll do some KB work and some abs and then hopefully I can do some decent clean and jerks on Wednesday.
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Old 04-05-2011, 07:27 AM   #389
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Re: Doug's Ultimate G-Flux Log

4-4

Back was pretty wrecked. Should've done some light KB swings, but I didn't.

Hanging Leg Raises- BWx15x3
Paused Swiss Ball Situps- BWx25x2
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Old 04-07-2011, 07:27 AM   #390
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Re: Doug's Ultimate G-Flux Log

4-6

Clean and Jerk- 88x3, 110x3, 132x3, 152, 162, 172, 176, 181
Clean- 186, 191, 196, 201
Rack Pulls- 153x3, 242x3, 309x3, 375x3, 419x1, 463x1
Pullups- BWx5, +25x5, +35x5x3
Weighted Planks- +90lbsx40 seconds, +90lbsx30 seconds

Ugh. Shoulders were really bothering me right from the start, and the pain didn't go away as I got warmer. Cut the jerks off early and just did cleans until the catch became uncomfortably painful. Did the rack pulls from just below my knee; these were easy and with a belt I'm sure I could do 500 if my grip didn't give out.

The small amount of oly lifting that I've done in the last couple weeks has me remembering why I can never string together many oly workouts before something starts hurting. Currently both wrists, my left forearm, both shoulders but especially my right shoulder, my right hip, and my left ankle and knee all hurt more than they should. I might have to reevaluate my programming again.
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Old 04-07-2011, 03:27 PM   #391
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Re: Doug's Ultimate G-Flux Log

straps are a legit way to do heavier rack pulls

gl with the shoulders - pm me if you want some good PT type exercises for them
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Old 04-09-2011, 12:58 PM   #392
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Re: Doug's Ultimate G-Flux Log

I have some straps, but I can go heavier without them. I might take you up on the shoulder exercises if they don't seem to improve with rest.

4-8

Box Squats- 135x8, 185x5, 225x8, 245x8, 265x8, 275x8, 285x8
Hanging Leg Raises- 8x4
Split Squats- 50x10x3
Back Extensions- 20x3
Quad Extensions- 15x3
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Old 04-09-2011, 01:30 PM   #393
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Re: Doug's Ultimate G-Flux Log

try doing one arm shoulder rows. 3x10 per side
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Old 04-09-2011, 02:29 PM   #394
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Re: Doug's Ultimate G-Flux Log

Doug, rumors have been circling you're taking steroids. Confirm/deny?
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Old 04-10-2011, 06:13 PM   #395
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Re: Doug's Ultimate G-Flux Log

Lol considering the fact that I'm getting weaker, fatter, and more injured I'd have to be the worst steroid user ever.
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Old 04-10-2011, 06:20 PM   #396
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Re: Doug's Ultimate G-Flux Log

avoiding the question?

Quote:
Originally Posted by Doug Funnie II View Post
Lol considering the fact that I'm getting weaker, fatter, and more injured I'd have to be the worst steroid user ever.
yup...
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Old 04-10-2011, 06:37 PM   #397
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Re: Doug's Ultimate G-Flux Log

Expert detective work ITT.

DF II---when's the last time you've taken a few days off from the gym?
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Old 04-11-2011, 06:28 AM   #398
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Re: Doug's Ultimate G-Flux Log

legit lol at a Bruiser post
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Old 04-11-2011, 10:20 AM   #399
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Re: Doug's Ultimate G-Flux Log

Bruiser/Bobbo- Haha fine. No, I don't take steroids and never have. But I absolutely would under the right circumstances.

GKA- I take 2-3 days off fairly regularly. Some of my current injuries are essentially self-inflicted by poor warmup, skipping foam rolling, and not icing. However, even if I do all of that, the Oly lifting still tends to rape my shoulders, elbows, and hips.

I'm going to go on a diet for the next month or so. I've been eating a lot of garbage and I don't feel/look very good either. Since I don't have the WIM to pursue any PRs (except mayyyybe in DL) this seems like as good a time as any.
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Old 04-11-2011, 08:49 PM   #400
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Re: Doug's Ultimate G-Flux Log

Golf Update:

Been practicing somewhat, consistency is not there yet but hopefully it will be by the end of the season. I do have more power than I know what to do with though.

Had a golf iron fitting today. Tested 3 irons; Taylor Made Tour Preferred MC, Adams Idea Pro Black CB1, and Taylor Made R9 TP. My mean distance of all swings was around 203 yards (6 iron), with the Tour Preferred MC averaging 208 and the others averaging around 200. Best swing was a 225 yard shot that ended 1.5 yards to the left of the target.

Overall the R9 TP had the tightest cluster and felt ok to me so I think those are what I'm going to look to buy. I need 1 degree flat and a x stiff shaft though so that might be tough considering they're last year's model.
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