hoose's 531 experiment

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hoosegow
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hoose's 531 experiment

Post by hoosegow » Tue Aug 04, 2009 8:00 am

I'm giving Wendler's 5-3-1 program a go. I bought the program from EliteFTS after reading about it. I'm liking it so far. I start my second cycle next week as this week is a deload.

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Post by pdellorto » Tue Aug 04, 2009 10:28 am

Even having done only the goal reps, it'll probably have been a benefit. I'm curious to see how much weight you move for how many reps.

Are you doing the Boring But Big assistance work? 5/3/1 squats followed by 5 x 10 squats, for example? Yowza. You the man. :eek:

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Post by hoosegow » Tue Aug 04, 2009 10:37 am

I did exactly as recommended but will probably switch to boring but big next cycle. This cycle my auxillary work was:
Military press; decline and chins
Deadlift: good morning and weighted crunches
Sqaut: leg press and leg curl
Bench: incline and cable rows.

Oh and I added in some shrugs and calf work. I know, I know. I just can't help myself, but note no CURLZ!

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Post by nygmen » Tue Aug 04, 2009 9:00 pm

Okay, it is about time you lay some stuff out so I can pick your brain...

Sorry if this is too much right off the bat.

1) Damn you are a bull Moose. Great numbers man. Good work

2) What was your general approach before you started this plan?

3) What would you say helped your squat and/or dead the most? Aux work, diet, or proper rest?

4) Before this program, what did you do for aux work?

5) Admit it, you've used a smith machine or two haven't you :wink:

Thanks for the response, and putting this up so I will forever have a reference.

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Post by hoosegow » Tue Aug 04, 2009 9:26 pm

Ha. Pretty simple - just lift and eat. Oh and Twizzlers.

1. Thanks, but they aint that impressive when you consider my 290 frame. Halfbreed is at least 50 pounds lighter and a hell of a lot stronger.

2. Pretty much for the last two years I've been doing a push/pull type regime. I held to this pretty closely:

Sunday
Heavy bench work - variety (5X5, 8X3, 3X7) keeping working reps in the 21 - 25 range. Actually this was true for all my core lifts.
Row
Incline flies
Chins
Decline bench or close grip decline or dips
T-bar row

Monday Squats
Back squats - see above
I'd pick at least one aux squat exercise from front/Zercher/box
I'd pick more aux work from leg curls, leg raises, jack knifes, leg press variation and a calf exercise
Total: 4 leg exercise, on calf

Tuesday rest

Wednesday Aux bench work/speed work
Incline bench
High pull downs
Pick from one bench exercise - close grip, floor press, board press, chain work, and here is the one smith machine exercise I do - throw press.
Pick from another row variation
Repeat the last two.

Thursday Deadlift/ab day
Deadlift
Good Mornings
another Ham exercise
Pick three ab exercises (yes I was finally convinced to do this)

Friday shoulder work
Military or shoulder press
High row
Arnold, behind the neck or Bradford presses
Modified High row to switch angle or hang cleans
Pick from a host of light aux shoulder work to make a total of six exercises.
Shrugs.

3. Getting help from a girl (no lie). She is a hell of a powerlifter and she fixed my form a lot. Also - incorporating front and box squats. Also, incorporating core work helped with my hip pain and back pain I had been experiencing.

4. See number 2

5. See number 2

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Post by pdellorto » Wed Aug 05, 2009 7:44 pm

I always loved deload weeks. Doing my 5-rep max for 3 reps? Like getting vacation without having to use your vacation days.

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Post by Jungledoc » Thu Aug 06, 2009 10:04 pm

hoosegow wrote:Played basketball today. So maybe it is more like fumbled around the court, sweated a lot, almost threw up, missed a bunch of shots and generally hated life.
Wooo.... Hoosegow's loosing it. I think a couple of us had better fly down there and intervene. I think he can still be helped.

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Post by nygmen » Mon Aug 10, 2009 8:00 pm

Surge Workout Fuel or Recovery?

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Post by pdellorto » Mon Aug 10, 2009 8:18 pm

Hoose, I think the "boring but big" 5 x 10 are supposed to be really, really light. Like 30-40% of your max at first, up to 50-60% as you go along.

I guess you can see why. I keep looking at 5/3/1 with Boring But Big and think....damn, 5 x 10 after I hit a rep max? I'm not sure I can load the bar light enough for that. 30% of my 1rm is barely above 45#. If he means 30% of my training max...I'd need to use a curl bar. :wink:

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Post by TimD » Mon Aug 10, 2009 8:47 pm

Pete, swallow your ego. Since I've past 60, I.m having to do that daily Use a curl bar if you must, or in my case, and have a twenty lb breaker bar I use for warm ups. The lighter boring stuff definately helps, wish I'd caught on earlier
Tim

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Post by hoosegow » Mon Aug 10, 2009 9:28 pm

Surge Workout

I am not even going to lie. The 5X10s are brutal and humbling. Especially the 4th and 5th set. I think the 3rd is hard as well only because you know you are not even halfway done when you start.

Dinner was a 16 oz prime rib (medium rare of course) with a salad and a few fries.

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Post by nygmen » Mon Aug 10, 2009 10:13 pm

hoosegow wrote:Surge Workout
How are you liking it? Which Flavor?

I've got 4 maybe 5 workouts left in my first tub. Here is what I think, in case you care:

1) I will be buying another tub
2) It helps me feel good all the way through a workout
3) It is not magic, it is good, but isn't as good a eating enough during the day
4) Mixed with tabs of spike is like heaven on earth.
5) It makes my urine smell funny (wife complained, I didn't notice.)
6) I've been eating significantly less and still gaining, so it can't be hurting.

I am not even going to lie. The 5X10s are brutal and humbling. Especially the 4th and 5th set. I think the 3rd is hard as well only because you know you are not even halfway done when you start.
That is because anything over 8 reps is torture IMO. And only crazy people enjoy five sets of anything... :lol:

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Post by hoosegow » Tue Aug 11, 2009 5:45 am

I've used Surge several times. The recovery stuff makes me nausiated but the fuel is pretty tasty. I'm not sure I'd recommend it for anyone, but I don't think it is a bad product nor do I think it is a waste of money.

I can't have caffeine after 3 pm, so Spikes are out.

Um, er, awkward question :red: , but i just have to ask now. What the hell are you doing that your wife smells your piss?

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Post by nygmen » Tue Aug 11, 2009 6:42 am

hoosegow wrote:
Um, er, awkward question :red: , but i just have to ask now. What the hell are you doing that your wife smells your piss?
Getting ready for bed at the same time. Going while she is in the shower, going right before her...

Happens a lot now that I think about it.

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Post by Jungledoc » Wed Aug 19, 2009 10:33 pm

Wow. Most guys that can squat 435 for sets and press 210 can't do a single pull-up, never mind doing them for sets. That impresses me at least as much as the 435 squat!!

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