#6189017 - 03/06/12 02:56 PM
Re: My 5/3/1 log...
[Re: DieZel]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Tell me more about this program? Links? Advanced?
Are those your current maxes? or your starting?
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#6191621 - 03/07/12 01:29 PM
Re: My 5/3/1 log...
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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So why are your big 3 maxes so close? Mine are quite spread out, with deadlift being well above squat, which is well above bench.
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#6220535 - 03/19/12 06:09 PM
Re: My 5/3/1 log...
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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I've never tried it on a cut, only at maint or a lean (350-500 cals) bulk.
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#6221661 - 03/20/12 08:37 AM
Re: My 5/3/1 log...
[Re: ]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2577
Loc: PCB
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This calculator kicks ass: http://www.strstd.com/
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#6223293 - 03/20/12 05:10 PM
Re: My 5/3/1 log...
[Re: mrnismo]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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This spreadsheet shows my assistance exercises... i plan to switch these up every 4 week cycle...
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#6223301 - 03/20/12 05:15 PM
Re: My 5/3/1 log...
[Re: DieZel]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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I think i decided to train my current split 2 more days then take a mini 3 day break and start my 5/3/1 next Monday...
So this is my starting before pic... down a total of 42 pounds since I started this stuff... currently sitting at 210...
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#6224684 - 03/21/12 09:30 AM
Re: My 5/3/1 log...
[Re: Silock]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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Why is your assistance work so low volume? The point of the assistance work is to get higher reps in.
+1. I use maybe 50% of my 1rm and do 5 sets of 10. Not saying everyone should do it that way, but I think that's kind of what Wendler had in mind. Low reps, high weight for the big lifts, lower weight, higher reps on assistance. I think on pull-ups and dips, he recommends >75 reps a week. I don't recall if that includes added weight or not though. I'll have to re-read that part.
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#6225573 - 03/21/12 01:52 PM
Re: My 5/3/1 log...
[Re: DieZel]
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HX_Guy
Please blame any typos on my executive assistant
Post Master Supreme
Registered: 02/06/01
Posts: 45553
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I think i decided to train my current split 2 more days then take a mini 3 day break and start my 5/3/1 next Monday... So this is my starting before pic... down a total of 42 pounds since I started this stuff... currently sitting at 210...
Big difference man from the last pic I remember seeing of you. Nice job.
_________________________
2015 Ferrari 458 Italia 2021 Tesla Model S 2019 Mercedes S560 Coupe 2022 GMC Sierra Denali Ultimate
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#6237075 - 03/26/12 07:10 PM
Re: My 5/3/1 log...
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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I started at 40% of my 1rm and adjusted accordingly. If it was easy or even moderately tough, I added 5lbs the next go.
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#6237198 - 03/26/12 08:07 PM
Re: My 5/3/1 log...
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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You can estimate it until you get a better idea.
His formula in the book is 1rm = weight*reps*(1/30)+weight. So if you did 200 for 8 reps, then your 1rm estimate is 200*8*(1/30)+200 = 253.3
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#6239008 - 03/27/12 02:09 PM
Re: My 5/3/1 log...
[Re: Silock]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2577
Loc: PCB
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Diesel if you don't find what you need let me know I can make a quick video. I feel like a preacher spreading the gospel of foam rolling as I love it so much. It seriously has improved my quality of life over the last year dramatically.
I roll front, side and back of legs (hamstrings and glutes done seperately. Hip flexors also done seperately but you could also roll them with quads in one motion from knee to hip.
For upper body I roll lower back (which many say not to but it feels good to me) and upper back starting as whole upper then moving to one side at a time by holding my arm crossed in front to put more pressure on just the one side. Then I turn on my side and roll from upper to lower armpit to hit the upper/lower lat tie ins and the lat itself.
I actually roll my calfs with a stick as I never got the foam roller to feel quite right. I also dont roll my chest but probably should.
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#6240572 - 03/28/12 02:22 AM
Re: My 5/3/1 log...
[Re: mrnismo]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Diesel if you don't find what you need let me know I can make a quick video. I feel like a preacher spreading the gospel of foam rolling as I love it so much. It seriously has improved my quality of life over the last year dramatically.
I roll front, side and back of legs (hamstrings and glutes done seperately. Hip flexors also done seperately but you could also roll them with quads in one motion from knee to hip.
For upper body I roll lower back (which many say not to but it feels good to me) and upper back starting as whole upper then moving to one side at a time by holding my arm crossed in front to put more pressure on just the one side. Then I turn on my side and roll from upper to lower armpit to hit the upper/lower lat tie ins and the lat itself.
I actually roll my calfs with a stick as I never got the foam roller to feel quite right. I also dont roll my chest but probably should. I'd like so see it. I'd be intrigued, I've never tried it, but I'm intrigued.
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#6240845 - 03/28/12 08:51 AM
Re: My 5/3/1 log...
[Re: DieZel]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2577
Loc: PCB
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Yeah, it does get easier and you need to try your best to relax which can be tough when it hurts so goddamn bad when you start. For instance one of my major pain points was the lat/armpit area so if I'm rolling my right side then I use my left arm to push down on the roller or floor to take weight off so I can try to relax.
Some areas though, like my quad/hip flexor tie-in always have and probably always will be painful to roll but it definitely goes from a hateful to a likeable pain
I'll make a quick vid tonight running through all the areas I roll.
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