Decided to see what my DL PR was today. It's been a little less than a week since I finished GVT and I want to get a good idea of what my 1RM are for when I start 5-3-1.
Warmup
Jog 1/2 mile
Dynamic stretches
DL 135x10; 225x6; 275x5; 315x3; 365x2; 405x1; 430xF; 430xF; 430x1; 365x1x3
Video of 405
After trying this I come away more convinced than ever that 5-3-1 is the best program for me now. I am so conditioned from GVT for workout longevity and prolonged effort that I have serious issues attempting 1RM. Also, I am significantly weaker at the bottom than I initially thought, as evidenced by the slow as molasses lifts at 405 and 430. I think the structure of 5-3-1 should allow me to gradually condition myself for intensity and ME work from the volume I've been doing since July.
Hanging Windshield Wiper BWx12; BW+5x8; BW+10x6
Kneeling Cable Crunch 190x24
Hanging Knee Raise BWx24
Ab Rollout BWx16
Thursday, November 19, 2009
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Nice PR! Glad you stopped thinking and just pulled it!
ReplyDeleteWhat's up Shanker, I think Brian is right?
ReplyDeleteI think Shanker interpreted it as a joking insult instead of encouragement.
ReplyDeletehaha no, shankar and I are now calling each other "douchebag." It seems approrpriate given the fact that we both are for various reasons...
ReplyDeleteWe were considering starting mitdouchebags.blogspot.com until we realized Kik already has that domain and uses it to trade sauna pics w/ Jon.
Congratulations on the new PR. This lift was 100% legit (certainly better than the old 425, which was not). Some technical stuff:
ReplyDelete-- Back looked straight (you can't hope to maintain it very arched with maximal weights).
-- From the floor seems to be easy, the problematic area was just below knees, which brings me to the next point.
-- Look at the arm angle at the bottom and the torso angle (almost parallel to floor). You should sit back more, like 3-4 inches (not more!), which should make everything easier.
-- Near lockout, you turn (for some unexplained reason) your neck to the left. Don't do this. Keep it facing forward.
-- Get a good lifting belt. With proper use (can take some time), max will go up significantly.
On a different note, I don't understand the reasoning behind switching to 531 when you are making good progress with GVT. I wrote about this in your previous post. GVT looks like a solid plan to me, though it's worth making some structural changes that will let you work on improving weak points. For example, maybe spread 10 sets over two exercises (instead of only one), the second being assistance work.
congrats on the PR!
ReplyDeleteDanny, I would like to carefully and most non-offensively point out that...
ReplyDelete... you got shitty reading comprehension. I do, too.
Shanker's video shows his 405 lift which was slow but showed good form. His 430 came off the ground more slowly, turned into a wildly shaking pull, and ended in a tremor. I guess it was still legit though. Though there was rounding, it did not look as the 425s back then.
There is no video because I forbid him to have one, just in order to avoid 25 percent of Shanker's brain being preoccupied with looking good instead of firing through all available synapses.
Rene, my reading comprehension is perfect, or even better. You forgot that I'm a doctor. But my visual perception is not that great, and because Shanker uses the smallest fonts possible, I thought that all attempts at 430 were failures.
ReplyDelete