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I'm the hipsquatapotamus, my deads are bottomless...

SoaringSwine

By SoaringSwine
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SoaringSwine Senior member

SoaringSwine

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5/3/1 Cycle 2 : Week 2 : Deadlift 3/3/3

Deadlift

3 x 140kg

3 x 160kg

3 x 180kg

3s Pauses Beltless Squats

3 x 100kg

3 x 110kg

2 sets of 3 x 120kg

3 x 115kg

Got someone to count for me on the last three sets. Really tough, hopefully these will pay dividends for my core strength and speed out of the hole.

GHR

4 sets of 8

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SoaringSwine Senior member

SoaringSwine

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Got my first exam out of the way. It went reasonably well. I have a take home exam due Monday and I'm helping out at the meet tomorrow so thought I'd better bring my OHPing forward a day...

5/3/1 Cycle 2 : Week 3 : OHP 5/3/1

OHP

5 x 42.5kg

3 x 47.5kg

9 x 52.5kg

Wasn't feeling it tonight. Still up from last cycle though.

Incline Bench Press

Worked up to...

2 sets of 5 x 72.5kg

5 x 70kg

Chinups

BW x 5,8,6,5,5

Gunz

Did some 21s lol.

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SoaringSwine Senior member

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My wrist is pretty messed up from spotting on saturday so I had to wear wrist wraps for my squats. I won't be benching tomorrow.

5/3/1 Cycle 2 : Week 4 : Squat 5/3/1

Squat

5 x 110kg

3 x 125kg

5 x 142.5kg

First three looked pretty good, last two were a bit ugly. Warm ups were feeling pretty sluggish so not too dissatisfied with 5.

Dimel Deadlifts

15 x 60kg

15 x 80kg

3 sets of 15 x 100kg

DB Pullovers

Couldn't do rows due to my wrist, but these were okay so I played around with them.

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SoaringSwine Senior member

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so how long does this cycle go for and what do you hope your maxs will be around by the time its done ?

It's basically a continuous method of programming. Each microcycle is 4 weeks long, 3 weeks of maxing then one week deload. The weight is increased by 2.5/5kg per cycle for upper/lower lifts. Here's a little summary someone else wrote:

Jim Wendler's 5/3/1

One cycle lasts 16 workouts

Each cycle has 4 "waves".

Wave 1. Warmup, 75%x5, 80%x5, 85%x5

Wave 2. Warmup, 80%x3, 85%x3, 90%x3

Wave 3. Warmup, 75%x5, 85%x3, 95%x1

Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

Each wave has 4 workouts:

A. Squat + assistance

B. Bench press + assistance

C. Deadlift + assistance

D. Military press + assistance

There's more to it than that, but that's the gist of it.

Edit: I'm just running this up until November probably, with the goal of totaling 550kg+ with maybe a 195/200kg squat/115kg bench and 250kg deadlift, all raw.

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rose Veteran member

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Jim Wendler's 5/3/1

GS (x 1)

Edit: I'm just running this up until November probably, with the goal of totaling 550kg+ with maybe a 195/200kg squat/115kg bench and 250kg deadlift, all raw.

:shock: GS (x 2)

I have dreams of being stwong, alas I'm just a feeble female :^o

(Joking!)

Got my first exam out of the way. It went reasonably well.

GS (x 3) :clap:

I have a take home exam due Monday

Heh, what's a take home exam? Is that the grown-up equivalent of NCEA?

:D

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SoaringSwine Senior member

SoaringSwine

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Jim Wendler's 5/3/1

GS (x 1)

Edit: I'm just running this up until November probably, with the goal of totaling 550kg+ with maybe a 195/200kg squat/115kg bench and 250kg deadlift, all raw.

:shock: GS (x 2)

I have dreams of being stwong, alas I'm just a feeble female :^o

(Joking!)

Got my first exam out of the way. It went reasonably well.

GS (x 3) :clap:

I have a take home exam due Monday

Heh, what's a take home exam? Is that the grown-up equivalent of NCEA?

:D

GS = good stuff/shit?

Nothing stopping girls from getting strong! We've got a few strong ones in my gym. What are you lifts?

Don't knock take home exams! Give me a normal one any day. They take 5 times as long and you still have to study for them!

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SoaringSwine Senior member

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Couldn't train bench or anything upper body today as my wrist won't allow it. I'm not too fussed by it. I have a deload week next week so I'll catch up on my workout then. I only have deadlift left in this cycle and I don't think that will bother my wrist on Thursday.

Today I ended up just doing some core work. Did static band abs for the first time which I really liked, will be doing them a lot more in future.

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rose Veteran member

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GS = good stuff/shit?

Yep :D

Nothing stopping girls from getting strong!

For sure, I was completely joking.

Don't knock take home exams! Give me a normal one any day. They take 5 times as long and you still have to study for them!

Heh! It just sounded weird (a take home exam). Would you like fries with your test paper sir? :pfft:

Hope the sore wrist doesn't linger.

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SoaringSwine Senior member

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5/3/1 Cycle 2 : Week 4 : Deadlift 5/3/1

Wrist still giving me a lot of grief. Might go to the physio to make sure it's sure it's not anything more serious than strain. I'm sure it's not but best to check. I've got a deload week now, I might not bother catching up on that bench session if it takes a while to come right...

Deadlift

5 x 150kg

3 x 170kg

8 x 190kg

Pretty tired today so quite happy to get eight up.

3s Paused Beltless Squats

3 x 100kg

3 x 112.5kg

3 x 125kg - last rep spotted, I may have got it myself but it would have been awfully ugly and that's not the objective of this exercise

2 sets of 3 x 110kg

GHR

3 sets of 8

Static Hold Band Abs

3 sets of 5s x 5

^--- = 5 second hold, 5 second rest, repeat x 5

Comments

Going away for the weekend so won't be training/updating. I'll only miss one deload workout and it's an upper body one so wouldn't be doing much anyway.

It's kind of ironic I deadlifted today more than 99%+ of the general population could, yet I'm currently unable to open a door with my right hand...

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SoaringSwine Senior member

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Popped into the house for a quick train. Tested my wrist out... no go for any upper but okay for squats. Plan is to do the smolov base meso cycle for three weeks as a filler til my wrist comes right (squats aren't aggravating my wrist). My rationale is that I might as well make the most of not being able to train upper body :).

FYI for those that don't know smolov, this is the base meso cycle... (sets x weight x reps - all squats)

Week 1:

Monday: 4 x 70% x 9

Wednesday: 5 x 75% x 7

Friday: 7 x 80% x 5

Saturday: 10 x 85% x 3

Week 2:

Monday: 4 x 70%+10kg x 9

Wednesday: 5 x 75%+10kg x 7

Friday: 7 x 80%+10kg x 5

Saturday: 10 x 85%+10kg x 3

Week 3:

Monday: 4 x 70%+15kg x 9

Wednesday: 5 x 75%+15kg x 7

Friday: 7 x 80%+15kg x 5

Saturday: 10 x 85%+15kg x 3

As advised I'll take a very conservative (wrapless) max... I think I'll choose 155kg. That will still give me 10 sets of 3 @ 147.5kg at the end of the programme which should be fairly challenging...

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SoaringSwine Senior member

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Smolov Base Meso Cycle - Week 1 - Monday

Skwatz

4 sets of 9 x 110kg

Easy peasy except for some bar slippage, might need to have the bar a bit higher for the higher rep days. Or use the nasty knurling bar...

Anything else I could be bothered doing

Lat pull downs - 4 sets

Restoration/Active Recovery

Did the agile eight before the squatting and will be doing some more foam rolling before bed tonight

Injury Status

Wrist still sore when rotating. John gave me some advise which I'll be following, hopefully it will lead to a speedy recovery. Thanks John. Also experienced a tiny bit of discomfort in my right hip between sets, but I didn't notice it while squatting so hopefully nothing will come of it.

Rest and Foodz

Feeling pretty tired at the gym. Just down to exam stress etc. Last exam is on Wednesday so after that all I'll be doing is eating, sleeping and squatting!

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SoaringSwine Senior member

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Smolov Base Meso Cycle - Week 1 - Monday

Skwatz

5 sets of 7 x 117.5kg

Smoke show! I experimented between "clustering" the reps in one breathe, or reseting each reach (taking three deep breathes into my belt before doing the next rep). It worked well, my chest went up before my hips on all the reps.

Anything else I could be bothered doing

Half a set of banded abs...

Restoration/Active Recovery

Did the agile eight (minus a few exercises) before the squatting, I had quite stiff and saw inner thighs and a little bit of my hammies. Stretched my quads, inner thigh and hammies straight after. Later on I'll have a contrast bath/shower (cold bath 30s, hot shower 30s, repeat 5 times) and a whole bunch of foam rolling.

Injury Status

Wrist has a bit more movement. No repeat of the previous hip discomfort

Rest and Foodz

Not much rest yesterday/last night/this morning due to 1) very sick GF needing my attention, 2) my test. Test is done so plenty more sleep from here on in. Food has been pretty good though, had a orgasmic eye fillet steak last night. Also recently purchased 26 bagels from wholly bagels (2 bakers dozens for the price of one), they're jammed packed of calories and delicious!

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rose Veteran member

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eye fillet steak

Yay 8)

It worked well, my chest went up before my hips on all the reps.

Nice work.

Half a set of banded abs...

:pfft:

Wrist has a bit more movement

You must be pleased about that? Are the things John suggested working? Are you able to share the suggestions?

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SoaringSwine Senior member

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eye fillet steak

Yay 8)

It worked well, my chest went up before my hips on all the reps.

Nice work.

Half a set of banded abs...

:pfft:

Wrist has a bit more movement

You must be pleased about that? Are the things John suggested working? Are you able to share the suggestions?

Basically loosening up a muscle in my forearm. Plus some general mobility stuff and adding a little resistance in there.

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SoaringSwine Senior member

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Bleh... my girlfriend got really sick last night, ended up taking her to the hospital. She's okay now but I've only had ~2 hours sleep. Got my second wind so decided not to go back to sleep. Will be hitting the hay around 8 tonight, should be a good 14 hour sleep :grin:

Due to my lack of sleep my legs are still pretty knackered. I had a warm bath then went hard out on the foam rolling and stretching, hopefull it will do the trick. It was difficult to motivate myself so I rewarded myself after each set with a peanut M&M :D

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