Screwing Around, pt 2
Squat (belted):
45x5; 95x5; 140x5; 175x5; 210x3
230x5
265x5
300x8
Gassed out... should have gotten another one or two. Gorging myself the day before was probably a dumb thing to do.
Squat (unbelted, assistance):
280x5; 260x5; 240x5; 225x5
Bench:
45x5; 65x5; 85x5; 100x3
110x5
125x5
140x10
Bench (assistance):
135x5; 135x5; 135x5; 135x5; 135x5
Dumbbell Rows (left and right):
40x10; 60x5; 80x10; 90x10
I'll probably do some deadlifts tomorrow so I can say I've hit all my main lifts this week, and then I start the next 5/3/1 cycle for reeeaaallllssss.
Friday, November 26, 2010
Subscribe to:
Post Comments (Atom)
5/3/1 is getting ripped something fierce here, glad you're not letting it get to you. Also, will we ever see you again or have you decided to lift exclusively in the E. Campus basement from now on?
ReplyDeleteI'm gunna stick with 5/3/1.... I just have one inny bitty problem: I tore some ligaments in my left ankle on thanksgiving day..., so I can't do any lower work for a good month or so. Lame.
ReplyDeleteI lift based on what I have available to me... most weekdays I end up available around/after midnight so I have to lift in EC basement. You'll start seeing me again after exams and during IAP for sure.
ReplyDeleteAnd JC: holy crap that sucks, how'd that happen? I'd imagine that ligament healing will take a bit longer than a month.
Yeah, you're probably right Chris. I was playing basketball with some coworkers when I pretended to be Lebron James and landed on my ankle. I seriously thought I had broken my ankle after I heard a CRAAACK. I can still bench, but idk if I'll be allowed to lift with a nice ol' splint on my leg...
ReplyDeleteThanks for the advice Aaron, I'll keep that in mind.
ReplyDeleteHOLD ON THERE. If you're injured, DON'T just work through the pain. An actual sprained ankle, or joint of any sort, isn't something you want to screw around with. Get it checked. Lifting with a (real) injury will probably just lead to permanent damage.
ReplyDeleteWRT 5/3/1, I actually still think it's a decent program, but I think there are better programs to do if you want faster progress or have a powerlifting focus. Still, 5/3/1 offers quick workouts and some progress, which is better than nothing.
Lol, I was definitely being sarcastic in my response to Aaron's comment. I mean, I want to get stronger, but I'm not stupid enough to lift with torn ligaments. This just means I'll be doing purely bench press with upper body assistance for a good while. 5/3/1 will have to wait for a while until I heal- doing RSP for bench.
ReplyDeleteHah, OK, just wanted to be sure.
ReplyDeleteI suppose I should clarify for those who don't know my sense of humor. I have one, it is very broad and covers a large range.
ReplyDeleteMy sense of humor is similar.
@Frank Let's be clear here, if there was a set hierarchy of which program offers what progress the fastest, then everyone would be on the same program. You know as well as anyone that just isn't the case. In fact the reality is that ANY progress is good progress, and that what gets each person there is highly correlated with the individual. 5/3/1 offers a lot more than "quick workouts and some progress" the point that a lot people seem to miss when ripping the nature of the program is that it as highly customizable as RTS. It is what you make it. I will be the first to offer my critiques of 5/3/1 and if you read my last post you'll see them presented quite openly, but it is a GOOD program. If you adhere to it and learn from it and tailor it to your needs, you will make progress. In the end, it is any lifters ability to these things and not one program as opposed ot another than enables progress over the long term.
ReplyDelete@Aaron I see, so your sense of humor is similar to your sense of humor...
ReplyDeleteAnyway, don't worry. Sometimes they don't get my jokes either.
@JC Just to clarify, no one is telling you to stay on a bad program just to stay on it (though if that's what it feels like, I can understand that perception). No one here would ever do that. If you stick with it and do what I mentioned above, you WILL make progress, there isn't any doubt. And hey, even non 5/3/1 programs can result in a little bit of backward progress. Frank's (as I'm sure he's delighted to see me highlight) last RTS cycle resulted in a -20 lb difference in his DL. Shit happens. Bad day, bad diet, who the hell knows. But after that, he didn't panic and I'm sure he'll wow us with some ridiculous pull when he finishes this cycle.
ReplyDelete@Everyone else
ReplyDeleteOK, we get it, you don't like 5/3/1. All the personal preferences have been well documented by now. But for all the problems you may have with it, all of you have to acknowledge that your personal objections are just that, personal, and may very well carry no or limited weight to another person.
Add that caveat in, please, particularly if you're one of the ones that others look to for advice.
I think 5/3/1 would be better for the more advanced trainee who might not be able to recover so well from one hard set of deadlifts or squats.
ReplyDeleteAlso, to Shanker, my description of "one" wasn't referring to my sense of humor.
@Aaron: I'm sure they both garner the same reaction.
ReplyDelete@Shanker: I think you overestimate my "negativity" toward 5/3/1. I think it's a good program, but it's hard to argue that it's perfect for powerlifting -- even Wendler admits this, which is why he's writing a 5/3/1 book for powerlifting -- or that you can't make gains faster on a workout-by-workout or week-by-week basis instead of every month. However, for the people who are currently on it, I think it's a good plan (I could be wrong, but such is the peril of giving advice). If it weren't, I wouldn't have suggested it in the first place...
I should say a modified 5/3/1 for powerlifting, but you get my drift.
ReplyDeleteI understand your point, but I still disagree with the statement that you can make faster gains on a workout by workout basis. This is completely impractical to measure for the non-beginner powerlifter. Non-beginner being someone who has exhausted linear progression gains which is an accurate description of you, myself, Gordon, Rene, etc...
ReplyDeleteI mean, last cycle did your lifts get stronger every workout?
I couldn't pass this one up.
ReplyDelete@Shanker: Here you say "Non-beginner being someone who has exhausted linear progression gains"
A couple weeks ago you said it was anyone who hasn't hit 4/3/5
*hug* =D
@Shanker: No, of course not, but I never said that 5/3/1 was suboptimal for *me*. It's suboptimal for a lot of the people that are currently on it (JC, Chris, Garrett, etc.), but given the other constraints in their lives, it's the good option.
ReplyDelete@Justin: He's being a little loosey-goosey with the definition of "beginner," but either is fine depending on context. I do believe that the average trainee who has exhausted weekly progress should be sitting around 4/3/5, though.