Finally a new workout. Even though it's the middle of the week I decided to just bite the bullet and start the 5/3/1 workouts tonight.
BB Shoulder Press
45 x 8
95 x 8
105 x 5
125 x 5
135 x 9
95 x 10 x 2 sets
85 x 10 x 3 sets
Neutral Grip Pull Down
100 x 10
130 x 10
150 x 10 x 3 sets
I finished with 10 minutes of speed bag work and another 10 minutes on the rower.
This was a short and sweet workout. 5 sets of 10 is not a rep scheme that I have used before and it's not easy. It's going to be a big change for me to only do 2 different exercises a day, but with 4 workouts a week it's probably a good volume for me.
another 5/3/1 log to follow,
boring but Big looks like a good template to follow
5/3/1 seems to be pretty popular around here. I personally like programs that are based on calculated weights because they really force you to make progress.
Boring but big was my choice. I have always done well on programs that mix in high rep work with heavy low rep sets.
Finally a new workout. Even though it's the middle of the week I decided to just bite the bullet and start the 5/3/1 workouts tonight.
BB Shoulder Press
45 x 8
95 x 8
105 x 5
125 x 5
135 x 9
95 x 10 x 2 sets
85 x 10 x 3 sets
Neutral Grip Pull Down
100 x 10
130 x 10
150 x 10 x 3 sets
I finished with 10 minutes of speed bag work and another 10 minutes on the rower.
This was a short and sweet workout. 5 sets of 10 is not a rep scheme that I have used before and it's not easy. It's going to be a big change for me to only do 2 different exercises a day, but with 4 workouts a week it's probably a good volume for me.
Thanks guys. I think this is the type of program I need. I have been deciding on which program to do for a while and bought a few different books and kept making excuses why none of them were right for me. I pretty much knew 5/3/1 was it as soon as I started reading it. Slow steady gains with no BS.
The planned deloading week every month is going to be very important for me because I normally keep pushing until something (usually my back) gets hurt, then take an extended break and start all over again.
The engineer in me loves programs that are based on pre-calculated numbers. Walking into the gym with a piece of paper mapping out exactly how much weight to put on the bar for every set allows me to really focus on the lifts and push myself harder than I would if the choice was left up to me.
And of course the sets of 10 allow me to get in some good "cardio" work without actually doing cardio.
Thanks guys. I think this is the type of program I need. I have been deciding on which program to do for a while and bought a few different books and kept making excuses why none of them were right for me. I pretty much knew 5/3/1 was it as soon as I started reading it. Slow steady gains with no BS.
The planned deloading week every month is going to be very important for me because I normally keep pushing until something (usually my back) gets hurt, then take an extended break and start all over again.
The engineer in me loves programs that are based on pre-calculated numbers. Walking into the gym with a piece of paper mapping out exactly how much weight to put on the bar for every set allows me to really focus on the lifts and push myself harder than I would if the choice was left up to me.
And of course the sets of 10 allow me to get in some good "cardio" work without actually doing cardio.
Jeez, this is all just like me. Except the engineer part.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
The planned deloading week every month is going to be very important for me because I normally keep pushing until something (usually my back) gets hurt, then take an extended break and start all over again.
I know there's a pot calling the kettle black comment in here somewhere.....
Quote:
Originally Posted by pjb923
And of course the sets of 10 allow me to get in some good "cardio" work without actually doing cardio.
I'm happy with any cardio that you do mister...*hands on hips tapping her foot*
Tonight's workout. 5/3/1 end of week 1.
I decided to substitute front squats in order to minimize the stress on my back. I may decide to switch to back squats later on in the program. I am also playing with the idea of using front squats for the main work sets and switching to backs squats for the sets of 10. Tonight I stuck with front squats all the way.
My training max was set to 320, based off of 90% of my 355 1RM from September of last year.
Front Squat
205 x 5
245 x 5 275 x 8
185 x 10 x 5 sets
That's pretty much it. Doesn't look like much on paper, but holy crap! I went upstairs to do some stretching and ab work and let's just say the stairs were not my friend tonight. I'm pretty sure that 275 x 8 is a rep PR. After 2 sets of 10 @185 I really came close to lowering the weight a little, but I convinced myself to push through it and I completed every single painful rep.
Yeap...they looked pretty painful from where I was...I kept counting like....good god man...are you ever gonna stop??? Can't wait to poke you in the legs tomorrow...
I just have to say that I have not been this sore from a workout in a long time. My chest is sore from Monday and my quads are killing me from yesterday. Every time I get up from my chair I am reminded of yesterday's workout.
I will be taking today off from training and beginning week 2 tomorrow. I'm annoyed that I started this program in the middle of the week and want to find a way to catch up so I can start each week on the actual beginning of the week. I might try to consolidate workouts during the deload week. I think I can handle OH press and deads in one workout and Bench and squat in the next if I am using less than maximal loads.
Nothing to do with weightlifting but don't you love your Nikon 50mm f/1.8D AF lens??? seriously the best $100 I've spent
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Nothing to do with weightlifting but don't you love your Nikon 50mm f/1.8D AF lens??? seriously the best $100 I've spent
I agree, it is the best $100 I've spent. It has become my most used lens and my 18-200mm is starting to collect dust. For shooting in low light, VR just doesn't compare to a good wide aperture and it really makes me want to get rid of all my variable aperture lenses and replace them with fixed F2.8 or larger. I'm getting more into band photography and the wide aperture is an absolute must. When I go to shows I only pack my 50mm F1.8, 20mm F2.8 and 90mm F2.8.
Now I have my eye on the new Nikon 35mm F1.8, or a nice F2.8 zoom, like the Sigma 50-150mm or Tamron 28-75mm. The Nikon 24-70mm is way too expensive for my taste.
Here are a few of my favorites taken with the 50mm at some recent shows (and a couple from a Japanese steakhouse) .
Linear Mode
