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Steve's Journal Comments
http://exrx.net/forum/viewtopic.php?f=15&t=5627
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Author:  slw0096 [ Sun Feb 28, 2016 10:20 pm ]
Post subject:  Re: Steve's Journal Comments

On Deadlift, I hit the 1+ top set of 405. That is four plates on each side of the bar!!! So, excited.

The lifts are extremely heavy especially on the 5x5 week. I have gone 12 cycles without a reset and have resorted to doing singles on the last set. I have been considering resetting this lift; I have reset all other lifts.

I am also considering shifting to an endurance, fat loss routine to lose weight despite being so close to my strength goals. Any suggestions how to shift current routine to a more Fat loss focused routine?

Author:  Jungledoc [ Wed Mar 02, 2016 3:10 pm ]
Post subject:  Re: Steve's Journal Comments

Nice! There's something really satisfying about putting another plate on each side, and hitting it.

You could either do a light/heavy or light/med/heavy cycle (see Matt Zito's journal) or an undulating periodization, which uses "waves" of 3 days each (these are not subsequent days, but the day in your usual routine for that lift), each based on 10 reps, 8 reps, 5 reps, 3 reps or singles. It's confusing at first, but isn't really once you get the hang of it. There are some articles around, but I learned it from Jason Nunn. I could give you more detail if you're interested.

Author:  slw0096 [ Sun Mar 06, 2016 9:29 am ]
Post subject:  Re: Steve's Journal Comments

Always interested in new ideas or new ways to address old ideas...

Anything to break the sense of monotony that I feel is creeping in.

Author:  Proper Knob [ Sun Mar 06, 2016 1:53 pm ]
Post subject:  Re: Steve's Journal Comments

Why not try one of the 5/3/1 challenges Steve?

Author:  slw0096 [ Sun Mar 06, 2016 4:46 pm ]
Post subject:  Re: Steve's Journal Comments

I do enjoy the 531 program; however, I have been doing it consistently for two years now. More specifically, I have 13 straight increasing cycles on deadlift. All other lifts were reset at about cycle eight.

I'll have to look at the challenges. I have attempted one or two and can't seem to get it right with the squat and deadlift as far as being able to lift them as many times as it suggests.

And, then there is this whole weight issue I will sooner or later have to battle...

Author:  Proper Knob [ Mon Mar 07, 2016 12:46 pm ]
Post subject:  Re: Steve's Journal Comments

There are that many templates and challenges that can be implemented into the 5/3/1 program that monotony should never set in.

Author:  slw0096 [ Mon Mar 07, 2016 5:24 pm ]
Post subject:  Re: Steve's Journal Comments

too many to choose from...

I have shifted to working out two days a week. I was working out Monday and Friday with conditioning on Tuesday and Thursday. Conditioning was playing gaga ball, dodge ball, ultimate frisbee with a group of kids. Believe me, it got the heart going.

Now it's Mondays: Deadlift, Bench Press and Pendlay. Thursdays: Squat, Press and Lat Pull Downs.

Author:  Jungledoc [ Tue Mar 08, 2016 7:19 am ]
Post subject:  Re: Steve's Journal Comments

One word: Undulating periodization!

Author:  slw0096 [ Fri Mar 11, 2016 7:33 pm ]
Post subject:  Re: Steve's Journal Comments

That's two words.

I have one: too much reading, ugh!

Author:  Jungledoc [ Sat Mar 12, 2016 7:23 am ]
Post subject:  Re: Steve's Journal Comments

:)

Author:  slw0096 [ Sat Mar 19, 2016 2:44 pm ]
Post subject:  Re: Steve's Journal Comments

What kind of warm up should be done for low set high rep days?

Do you have a particular article or website or guide for undulating periodization?

Also, I am currently doing 531 for the following lifts grouped as listed:

Squat, Press and Lat Pull downs
Deadlift, B Press and Pendlay

Should I alternate? For example, Press is 531 today and Lat is different set/rep range then the following week Lat is 531 and Press is a different set/rep range?

Author:  slw0096 [ Mon Mar 21, 2016 12:14 pm ]
Post subject:  Re: Steve's Journal Comments

So, I setup the next two weeks as follows:
This week
Day 1
Deadlift - endurance: 1 warmup set of 135 x 10 and 2 sets of 185 x 15 to 20. This of course is a test run.
B Press - 3x3 wendler with TM at 240
Pendlay - 3x3 wendler with TM at 140 ( i think)

Day 2
Squat - 3x3 wendler with TM at 365
Press - endurance: 1 warmup set at 45 x 10 and 2 sets of 75 x 15 to 20
Lat Pulls - endurance: 1 warmup set...

Next week
Day 1
Deadlift - 3x3 wendler with TM at 395
B press - endurance
Pendlay - endurance

Day 2
Squat - endurance
Press - 3x3
Lat Pulls 3x3

Weeks 3 and 4 will incorporate the 3x5 strength portion and a variation with the endurance (adjusted weight or adjusted set/rep scheme). Weeks 5 and 6 will incorporate 3x531 strength portion and a variation with the endurance. It looks much like Wendler's two day / week split routine. Except! I am not trying to kill myself with 5 sets of 10 of something... Not yet anyway.

I would like suggestions on warmups. I currently do 2x3 prior to the 3x3 and 2x5 prior to the 3x5 and 3x531. Is that enough? too much? The 3x5 always seems to tax me the most when it comes to strength training. 3x3 is work but over quickly and the 531 is intense only while lifting and I recover rather quickly.

now if i could only get motivated to do something the other few days in the week...

Author:  slw0096 [ Thu Mar 31, 2016 7:25 pm ]
Post subject:  Re: Steve's Journal Comments

I posted results in my journal. Main points:

1. Deadlift felt unusually heavy this time around. It was unexpected.
2. I'm concerned with stretching out the strength component I may lose some strength.
3. I am considering focusing on the endurance portion.

Author:  Jungledoc [ Fri Apr 08, 2016 6:32 am ]
Post subject:  Re: Steve's Journal Comments

slw0096 wrote:
What kind of warm up should be done for low set high rep days?

Do you have a particular article or website or guide for undulating periodization?

Also, I am currently doing 531 for the following lifts grouped as listed:

Squat, Press and Lat Pull downs
Deadlift, B Press and Pendlay

Should I alternate? For example, Press is 531 today and Lat is different set/rep range then the following week Lat is 531 and Press is a different set/rep range?

Did you mean all of those questions for me? For the warm-up, I'd just be guessing, but I'd say that on high rep days, you could take the load up to what you are intending for your work sets, obviously keeping the reps low

Of the periodization, I've seen a couple of articles, but I don't remember any standouts. I've learned what I do from Jason Nunn. Here's what I do:

You use a "training max" or "index weight". The idea is the same as in 5/3/1. Use a weight that leaves room for the last set each time to be a "AMAP" set. There are 4 "waves": 10s wave, 8s wave, 5s wave, and 3s wave. Each wave is 3 workouts (the workouts when you include that lift). If you successfully complete all three workouts in the wave with some extra reps on the "plus" sets, you increase the index weight. The first day of each wave is accumulation, the second is intensification, the third is realization.

10s wave:
60%x5x10v+
55%x5, 62.5%x5, 67.5%x3x10+
50%x5, 60%x3, 70%x1, 75%x+

8s wave:
65%x5x8+
60%x3, 67.5%x3, 72.5%x3x8+
50%x5, 60%x3, 70%x2, 75%x1, 80%x1+

5s wave:
70%x6x5+
65%x2, 72.5%x2, 77.5%x4x5+
50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1+

3s wave:
75%x7x3+
70%x1, 77.5%x1, 82.5%x5x3+
50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1+

I hope that's clear enough to help.

Andy

Author:  Jungledoc [ Fri Apr 08, 2016 6:54 am ]
Post subject:  Re: Steve's Journal Comments

slw0096 wrote:
I posted results in my journal. Main points:

1. Deadlift felt unusually heavy this time around. It was unexpected.
2. I'm concerned with stretching out the strength component I may lose some strength.
3. I am considering focusing on the endurance portion.

slw0096 wrote:
(From log)
Deadlift - 3x3 200, 235, 255, 315, 355...
Deadlift felt unusually heavy this time around. The last time I lifted 355 (few weeks ago) it felt like a good work out and not hard work. This time it felt like it was hard work.


I can help you with this one. The reason why 355 felt heavy, is because it IS heavy. (It's actually my PR, from many years ago!)

There, I hope that clears it up for you! :)

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