#6730776 - 11/23/12 02:44 PM
Re: My 5/3/1 log...
[Re: 137]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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http://youtu.be/5g1Oky5U5xQ
New vid from today's workout... This was my 3rd set of 10-15... I chose to do 3 sets of 12...
I lowered the spotter bars another peg and feel I got lower than last workout... Will continue to progress...
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#6731375 - 11/24/12 06:55 AM
Re: My 5/3/1 log...
[Re: DieZel]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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#6743640 - 11/30/12 11:13 AM
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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http://youtu.be/hnF17xDRaYs
Bumped to 225 for hypertrophy leg day... Felt pretty good... This was 2nd set of 3...
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#6745395 - 12/01/12 12:33 AM
Re: My 5/3/1 log...
[Re: Silock]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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https://www.youtube.com/watch?v=SjlSVOGu4II God in some of those it looks like he's lift his hips than using his back to actually move the weight. Like it's two motions. I'm a bit surprised by that video. I feel like that exact motion is what I'm doing when my back starts hurting. Up with the hips then up with the upper body. Maybe I'm reading it wrong.
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#6745444 - 12/01/12 01:28 AM
Re: My 5/3/1 log...
[Re: ]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41748
Loc: Newsomville, CA
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https://www.youtube.com/watch?v=SjlSVOGu4II God in some of those it looks like he's lift his hips than using his back to actually move the weight. Like it's two motions. I'm a bit surprised by that video. I feel like that exact motion is what I'm doing when my back starts hurting. Up with the hips then up with the upper body. Maybe I'm reading it wrong.
Mark Rippatoe or whatever the fuck has a good squat vid. I've linked it somewhere on here before he likes low bar but his vid shows him instructing high bar.
You don't necessarily want to do a deadlift with weight on your shoulders. you're keeping your torso nice and straight and tight and driving up with your ass and then bringing your hips through to stand up straight rather then extending back to stand if that makes sense.
Also when going down people tend to go down like they're putting a box down when instead you want to squat through your legs. that's why I think wall squats are important to teach you how to get the mechanics down before adding weight.
http://youtu.be/ievU6HFuCNc
you can kind of see what I'm talking about when I go for the 140kg triple on the 2nd and 3rd rep. I am pushing up with my ass and bring my hips through to stand back up.
Here is actually a pretty decent video although his barbell is gay
http://youtu.be/w79bznm0wy0
you see how he drives up with his ass, that's what you want to do and bring the hips forward to finish.
You may also incorporate some light or barbell only good knee bent good mornings to your routine to help strengthen your lower back and hamstrings.
sorry for the thread jack Cory!
_________________________
Wayne
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#6777593 - 12/17/12 07:41 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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New macros, no refeed day...
Macros for this week...
training days 620cy/95f/220p = 4215
off days 540c/95f/240p = 3975
Squat vid from today @ 315... Still needs work but the weight didnt seem super heavy... Still working on flexibility in the hips... Also see my torso wants to go forward on the decent...
http://youtu.be/pLgy3jS6iSc
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#6816384 - 01/07/13 06:07 PM
Re: My 5/3/1 log...
[Re: DieZel]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41748
Loc: Newsomville, CA
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oh the bench press went better than expected... the last set of 260 i needed a little help out of the hole, but overall i felt i did a good job considering my bench press strength is not great...
might want to look into getting a slingshot! stupid as they look they work.
http://www.howmuchyabench.net/
Edited by 137 (01/07/13 06:09 PM)
_________________________
Wayne
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#6823310 - 01/10/13 03:09 PM
Re: My 5/3/1 log...
[Re: 137]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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In today's workout i lifted a total of 19,965lbs... LOL
fucking 12 sets of deadlifts (correction 11, i skipped the final set, i was SMOKED, by the time i got to my 10th set...
Today's workout...
Weight x reps x sets
Deadlifts 345x5x5 375x3x4 392x1x2 - wasn't going to be able to pull that last set, and this was supposed to be for doubles, but i did singles...
I had planned to pull 405's on my last 3 sets, as i pulled that on the previous workout, but only did 5 sets that workout, and started with the same weights this one... was not a good idea, too much volume to be able to pull those 405's at the end... next cycle, i will decrease the sets of 5 by a bit, and hopefully will be able to pull the 405's or a little more on the final 3 sets...
Bench press 235x5x2 250x3x2 265x2x1
OHP 160x5x1 170x3x1 180x2x1
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