Search found 406 matches

by mark74
Fri Aug 05, 2011 5:57 am
Forum: General
Topic: Intermediate 5/3/1?
Replies: 38
Views: 9257

Re: Intermediate 5/3/1?

Now I should probably heed my own advice, but I think what the others are trying to tell you is that: To restate what is very clear in the literature: 1) beginner: the periodization and progress are collapsed into one session, deloading is ad-hoc as needed for stalls. 2) intermediate: periodization ...
by mark74
Thu Aug 04, 2011 4:49 pm
Forum: General
Topic: Intermediate 5/3/1?
Replies: 38
Views: 9257

Re: Intermediate 5/3/1?

That's true, the magic of '+' sets.
by mark74
Thu Aug 04, 2011 4:03 pm
Forum: Online Journals
Topic: mark74's log
Replies: 55
Views: 46419

Re: mark74's log

8/4 - C2W1D3 - BP
W/U 20/24/28
W/S 32/36/40x6
Assistance: DB BP on flat bench (8x2)x10x5, B/O DB Row 10x10x5, Ext Rots 3x20x5, Int Rots 6x20x3

Doh! Not only I did not improve my C1W2 rep max (that was 7), but fell short of it. I wonder what's up?
by mark74
Thu Aug 04, 2011 3:51 pm
Forum: General
Topic: Workout for 77 woman
Replies: 20
Views: 5468

Re: Workout for 77 woman

Leg extensions maybe? They're usually regarded as crap because they're an open chain exercise and they won't translate very well to everyday life, plus it's often said they put the knee under higher stress than e.g. the normal back squat. However, when I was starting off, my left knee was totally us...
by mark74
Thu Aug 04, 2011 3:19 pm
Forum: General
Topic: Mixed Grip on Deadlifts - Uneven Traps? Also, Hook Grip.
Replies: 13
Views: 8561

Re: Mixed Grip on Deadlifts - Uneven Traps? Also, Hook Grip.

Rippetoe says the mixed grip has a slight risk of causing an injury. His recommendation is to use the normal grip for all but the heaviest sets, mainly because the mixed grip is a way to get around limitations in grip strength. So basically if you're using it all the time you're not training your gr...
by mark74
Thu Aug 04, 2011 3:14 pm
Forum: General
Topic: Intermediate 5/3/1?
Replies: 38
Views: 9257

Re: Intermediate 5/3/1?

Ken, you're over thinking it all. I started using the 5/3/1 template with training maxes that aren't too dissimilar to yours. It is not just for advanced lifters. That's what I told him in the other thread. However, I would not call this overthinking, he's just refusing the idea that his progress w...
by mark74
Thu Aug 04, 2011 11:03 am
Forum: General
Topic: Intermediate 5/3/1?
Replies: 38
Views: 9257

Re: Intermediate 5/3/1?

Since the numbers are my own, I can look at them and feel how much work it looks like. Not surprisingly as deload number every individual exercise looks downright easy. It's an open question how they will add up. The deload week in the original program is there for a reason, that's why cramming man...
by mark74
Thu Aug 04, 2011 7:53 am
Forum: ExRx lounge
Topic: Random crap
Replies: 4000
Views: 750036

Re: Random crap

Watch these!

http://vimeo.com/rickmereki/videos/sort:oldest" onclick="window.open(this.href);return false;
by mark74
Thu Aug 04, 2011 6:50 am
Forum: ExRx lounge
Topic: Random crap
Replies: 4000
Views: 750036

Re: Random crap

IIRC you could have global mods in phpBB2 too, unless you're referring to something that was in use before that. Mind you the privilege system in phpBB always gave me headaches, and all in all I'm glad I've never been an admin on a phpBB board, when I first saw the privilege management pages in the ...
by mark74
Thu Aug 04, 2011 6:38 am
Forum: General
Topic: Intermediate 5/3/1?
Replies: 38
Views: 9257

Re: Intermediate 5/3/1?

@mark74, I made a spreadsheet using your first suggestion, with a couple of assistance exercises: I don't feel I'm experienced enough to say whether the schedule itself is any good (in fact I'm following a textbook version of 5/3/1 myself), and will leave that to others. With that out of the way, t...
by mark74
Thu Aug 04, 2011 6:00 am
Forum: General
Topic: Bench fixing
Replies: 28
Views: 6641

Re: Random crap

robertscott wrote:Clearly it's a new breed of hyper-intelligent, super mouse.
Don't panic, it's just mice are truly hyper-intelligent, pandimensional beings that are running our planet as an experiment in biological computing to find out what The Question is.
by mark74
Wed Aug 03, 2011 4:40 pm
Forum: Book Recommendations
Topic: Free, good eBooks
Replies: 8
Views: 34474

Re: Free, good eBooks

v06 adds The Fast-5 Diet & Lifestyle
by mark74
Wed Aug 03, 2011 4:37 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 4000
Views: 750036

Re: Random crap

IM and TimD are full-fledged admins. You're right about ironmaiden though, it's just you don't read him very often these days any more.
by mark74
Wed Aug 03, 2011 12:23 pm
Forum: General
Topic: Intermediate 5/3/1?
Replies: 38
Views: 9257

Re: Intermediate 5/3/1?

I don't think its accurate to say you're doing only one set, not if you're warming up. Well, in my case anyway. Just to clear this up, on SL I would typically do 2x5 "warm up" sets and 1x5 top set, so 15 reps total. Basic 5/3/1 as written by Wendler has you do 40%x5+50%x5+60%x3 as a warm up, then 3...
by mark74
Wed Aug 03, 2011 11:23 am
Forum: General
Topic: Intermediate 5/3/1?
Replies: 38
Views: 9257

Re: Intermediate 5/3/1?

Agreed. SL is 5 sets across (except deads) Yeah of course I was referring specifically to DLs. So basically you would merge W/U with W/S and do 3 sets in total? Another idea would be to drop W2D1, and then you would deadlift only once a week and free up your last session to use it as a deload day. ...