Deadlift:
135 x5
185 x5
225 x5
275 x3
315 x5 x3 @9, 10, 10
These did not feel good...probably hitched on a few reps.
Overhead press:
45 x5
65 x5
75 x5
95 x3
110 x5 x3 @8, 8+, 8+
These felt much easier than expected.
Lat pulldown:
100, 120, 140, 160 x6
Grippers:
S x10
back extension
bw+10 lbs x8 x3
Curls:
60 x8 x3
I feel that continuing Starting Strength is getting too stressful, and often times, I end up taking 2+ hours on it. I'm thinking about doing 531 with 2 main lifts a day: http://www.t-nation.com/free_online_article/most_recent/blood_and_chalk_vol_9_jim_wendler_talks_big_weights
Any thoughts?
Tuesday, March 15, 2011
Subscribe to:
Post Comments (Atom)
Read the book. Spend the 20 bucks on the ebook or whatever it is and read it "cover" to "cover" and understand it. Then come back with any questions you have.
ReplyDeleteIn general, T-nation or bodybuilding.com or I-wanna-get-jacked-as-fuck-in-9-days-but-im-currently-6'2-and-155.com
forums are not the best places to get informed on a program. Try to understand the philosophy behind the program straight from the horse's mouth. That's the best, scratch that, the ONLY way to make an informed decision on what program will give you long term rewards. If you' don't believe me there are enough examples of people implementing the "new program every other week" philosophy and getting nowhere right here on this blog.
Thanks Shanker, I'll keep that in mind; although that article was written by Jim Wendler himself. It's pretty much his 2 days a week variation anyway. I have also read the full 5/3/1 manual. So I guess I'll go with the 2 days a week plan: deadlift+press and squat+bench. For assistance, I'll alternate big but boring between the main lifts of the day each time and 2 other assistance exercises. Any recommendations? I'll probably focus on chinups, dips, and back extension.
ReplyDelete"If you' don't believe me there are enough examples of people implementing the "new program every other week" philosophy and getting nowhere right here on this blog."
On this blog? I don't see it...
You don't see it because I stopped posting...
ReplyDeleteQ:
ReplyDelete1) You're not looking hard enough ;P
2) Why 5/3/1 specifically? It's slow going, and just because you're slowing down on perhaps the most aggressive progression plan available doesn't mean you should go turtle-mode with your gains.
You might try weekly progression - for that, the Texas Method template of Volume/Recovery/Intensity might be ideal (if you can get your post-workout recovery on par).
++ to what Shanker and Chris said.
ReplyDeleteUntil you can fix your schedule to make workouts regularly, I would not be surprised that you are not making the gains you should be making. I do not think SS is broken for you, I just think you need to be more consistent.
I think Shanker might be exaggerating in his "enough people" comment since most of the regular posters here are very consistent, but I do agree with all the statements about sticking with a schedule and a program. I never again want to hear "Frank, I don't know if I should be here," because if you're following a program, you should know *every day* why you are in the gym (or not) and what you're going to be doing.
ReplyDeleteI think my main problem is that I'd skip workouts if I know I'm not in the condition to make a PR that day. I feel that the pressure to make a PR every time is bit too much. Weekly progression sounds good and much more realistic to stick with the plan. I'm pretty sure I can get well rested and prepared on Sundays. So Tuesday, Friday, Sunday would be very doable. So I guess I'll start Texas method this Friday?
ReplyDeleteThanks again, everyone!
I had a whole damn essay written out but then the fucking thing didn't post my comment and I lost it all. Suffice to say...
ReplyDeleteNO.
There's a lot you're missing here, come find me and we'll talk.
Wow same thing happened to me. I typed about 5 paragraphs and it deleted it :(
ReplyDeleteAnyway, good advice in here Q.
Basically what I had typed was that the most important thing is getting to the gym regularly. Keone is right in that you can't say if SS is good or bad for you if you don't run it out.
If SS is stopping you from getting to the gym regularly for whatever reason (scheduling, mental, etc) then it might be worth considering a change to something you can commit to. Either way, in my opinion, priority #1 is getting on a program that you can commit to doing regularly and in good mental (clear gym time on your schedule to reduce stress, sleep right) and physical (eat right, rest) shape. If you aren't going to do that, then nothing else matters.
I would also add that the only 'pressure' you should feel is to your physical and mental preparations in and out of the gym. You're only competing with yourself, not anyone else. If other people are hitting x,y,and z, you don't have to feel pressure to do the same. Make realistic goals for yourself (btw, what are they?). Get to the gym in good shape and ready to lift. If you're committed to a program and after a while it's "too hard" or "too easy" adjustments can be made. That's the easy part.
Shanker,
ReplyDeleteWhen do you have time to talk?
Brian,
By pressure, I mean that Starting Strength is about making 5RM PR's on 3 lifts every workout, which I don't feel prepared to do all the time. I think setting one day a week for PR's is more realistic.
There will always be pressure. I feel pressure in all my sessions, and especially during intensity weeks. Moving to weekly PRs isn't going to change that. I've found the following things have worked for me:
ReplyDelete* Grow a pair. Seriously. It sounds like you're just scared of the weight. Conquer it, don't let it conquer you. If you're "not prepared" to do the lift, try it anyway. Maybe you'll fail. Try again next time.
* Take an extra day's rest, but get right back on schedule afterward.
* If your stalling is chronic (i.e. you've been stuck at the same weight for a week or two), deload by 10% and work your way back up. One step back, two steps forward.
Whar brian said. Literally exactly what I typed up.
ReplyDeleteAlso I will be in tomorrow around 6, there's a lot more I had to say. Like writing up a postmortem, going through a full assessment of what youve done and using that to make an informed decision on the changes that need to be made.
ReplyDeleteYou don't have to hit PRs every time in SS. But what's nice is that SS gives you a template where it is actually reasonable to hit PRs every time, because of the level of training that you are at. It is reasonable for me to go for PRs every time, whereas for someone closer to Frank's level that would be counterproductive.
ReplyDeleteI think if you do a program where there is one day a week for PRs, while keeping the same attitude, you will find the pressure on that one day to be just as problematic. At least with SS you can just try again the next time (and again, this is possible because of our level).
So, I would still say that there are other things you should fix before you can rule out SS. Also, I don't think you should be so tough on yourself. You're lifting heavy weights, you've made great progress over the past year (think of all the curl bros who do the same weight every time), and you have all of the pieces to continue this successful lifting career. Be proud, lift hard, enjoy your time at the gym with this awesome crew, and... when you feel like you failed because you couldn't add 5 pounds because you didn't sleep the night before, take a step back and appreciate that you can just try it again.
Shanker,
ReplyDeleteSorry, I don't have time today.
All of you are right. I just need to go train when I plan to and get done what I need to get done. I guess I'll just continue forward and deload by 10% when I need to.