Gator Country

Dreamliner · 04-21-2011, 02:23 PM

Did my 3-3-3 routine and, right after, accomplished something of a milestone by getting 100 consecutive reps of dumbbell swings, without rest, with a 40 lb dumbbell. Did squats, weight-vest pushups and one-armed dumbbell rows.

LeafUF · 04-21-2011, 02:26 PM

Guess you and 5-3-1 really do not have a long term relationship in the cards.

Dreamliner · 04-21-2011, 02:37 PM

Quote:

Originally Posted by LeafUF

Guess you and 5-3-1 really do not have a long term relationship in the cards.

I don't know. I've struggled a bit about whether I should feel guilty about talking it up and then abandoning it, but two things: (1) tell Wendler I talked other folks into doing it and they're sticking with it and (2) the 3-3-3 pretty much came out of the blue and now talking it up, it would be strange not to do it.

On a slightly more serious note, while on the 5-3-1, I began to have reservations about whether doing a lift once every 7 or 9-10 days was sufficient frequency for me in particular. I suspect it was not. But as noted on the 3-3-3 Q & A, I do recommend 5-3-1 as an alternative for folks who might receive a short-term stimulus from 3-3-3 and then decide to 'move one' to routines which incorporate lesser frequency. I do realize that squats and deadlifts, for instance, 1-2 times a week, is simply going to be too much for some people.

It hasn't escaped my notice that Wendler reveres Rippetoe who argues for greater frequency for 95% of trainees. I was just kidding about Wendler not achieving his potential.

LeafUF · 04-21-2011, 02:39 PM

Makes sense, just felt like giving you some grief over it.

Dreamliner · 04-21-2011, 02:42 PM

Quote:

Originally Posted by LeafUF

Makes sense, just felt like giving you some grief over it.

Hehe, that's what friends are for. But to be honest with you, I have struggled over it a bit.

G8RBrave · 04-21-2011, 05:29 PM

I've got to go out of town tomorrow, so Im going to miss my last workout of the week. So today, I stacked my shoulder press and squat day together.

5/3/1 Squats (3x5 week)
5/3/1 Military Press (3x5 week)
5x10 squats at 50% 1RM
5x10 Military press at 50% 1RM
3x10 Weighted Dips
3x10 Leg Extensions
3x8 Shrugs

Im pretty much dead.

ATL_Gator · 04-21-2011, 06:23 PM

Haha, nice way to go into a weekend break.

Today was "pick semi heavy sh*t up" day.

Stretching
Power Cleans (warm up stuff)
Deadlifts, got 7 reps with final weight... would have gotten more but paused at the bottom of the 7th rep and lost tension.
Deadlifts 5x10 at 55% max
Stretching for cool down.

G8RBrave · 04-25-2011, 07:27 PM

Bench Day

5/3/1 Bench (3x3 week)
5X7 @ 60 % 1RM (Changed up a little here, added more weight and reduced the reps a bit. Also, 60% puts me right at 135, which is easy to leave on the bar after the other sets. I made sure to take 60 seconds or less rest between these sets.).
3x8 Single arm row
3x6 Dumbbell Bench Press

I increased the weights on the accessory exercises today as well. Tough workout.

LeafUF · 04-25-2011, 07:41 PM

Way to go Brave, I think we are on the same schedule though I did chest yesterday for my 3x3 week. Deadlift today.

G8RBrave · 04-26-2011, 10:58 AM

Thanks, Leak

Deadlift Day

5/3/1 Deadlift (3x3 week)
5x10 @ 50% 1RM
3x10 Cable rows
3x10 Bent over rows

Really tempting to increase the weights on my deadlift, but Im still taking it slow to avoid injury.

G8RBrave · 04-27-2011, 10:30 AM

Had to do three consecutive lift days again as I have meetings all day tomorrow.

5/3/1 Military Press (3x3 week - got 6 here, was kind of surprised I got that many)
5x7 @ 65% 1RM Military Press
3x10 Upright Rows
3x10 Shrugs
3x10 Weighted Dips

Doing an intermittent fast today. I did have plenty of energy at the gym. Plan on eating about 1:00.

Dreamliner · 04-27-2011, 10:33 AM

Quote:

Originally Posted by G8RBrave

Had to do three consecutive lift days again as I have meetings all day tomorrow.

5/3/1 Military Press (3x3 week - got 6 here, was kind of surprised I got that many)
5x7 @ 65% 1RM Military Press
3x10 Upright Rows
3x10 Shrugs
3x10 Weighted Dips

Doing an intermittent fast today. I did have plenty of energy at the gym. Plan on eating about 1:00.

IF! People are enjoying it so much that NYC mayor Michael Bloomberg is moving to ban it.

LeafUF · 04-27-2011, 10:39 AM

Quote:

Originally Posted by Dreamliner

IF! People are enjoying it so much that NYC mayor Michael Bloomberg is moving to ban it.

Ha, oddly enough if I had to do an IF every time I wanted to enjoy a steak with foie gras on top I would. No question.

G8RBrave · 04-29-2011, 10:13 AM

Squat Day

5/3/1 Squats (3x3 week - 7 on the last set, left 2 in the tank)
5x6 Squats @ 65% 1RM
3x10 Single Leg Lunges
3x10 Leg Extensions

3rd straight day of doing IF. I eat around 7 PM then dont eat until 1 PM the next day.

LeafUF · 04-29-2011, 10:37 AM

Doing squats this afternoon/evening. Not feeling it today.

How are the workouts going with the IF? Seems to be going well.

G8RBrave · 04-29-2011, 11:02 AM

Its fine as long as I go early. Around 11 or so I start feeling a little woozy, so those last two hours are tough to get through.

But then, my body is still acclimating to this.

G8RBrave · 05-02-2011, 12:41 PM

Bench Day

5/3/1 Bench (5/3/1 week, got 2 on the last set - will be moving on to the 235 chart which is where I got stuck last time and lowered my weights.)
5x6 Bench @ 135 lbs (60ish% of my 1RM)
3x10 Weighted Dips
3x10 One Arm Rows
1x15 Flyes

As you can see Im sort of tinkering with the BBB template, adding a bit more weight and doing fewer reps. I hate doing more than 6-7 reps in a set on the big exercises, so I'm playing with the weights so I can enjoy my workout more and still bust my ass.

Dreamliner · 05-02-2011, 01:03 PM

Quote:

Originally Posted by G8RBrave

Bench Day

5/3/1 Bench (5/3/1 week, got 2 on the last set - will be moving on to the 235 chart which is where I got stuck last time and lowered my weights.)
5x6 Bench @ 135 lbs (60ish% of my 1RM)
3x10 Weighted Dips
3x10 One Arm Rows
1x15 Flyes

As you can see Im sort of tinkering with the BBB template, adding a bit more weight and doing fewer reps. I hate doing more than 6-7 reps in a set on the big exercises, so I'm playing with the weights so I can enjoy my workout more and still bust my ass.

You may well smash through this time. Just a thought: Wendler typically advises cutting back on assistance work when you're stalling.

G8RBrave · 05-03-2011, 02:35 PM

Thanks Dream.

5/3/1 Deadlift Day

Deadlifts (5/3/1 week - got 7 on my last set, could have gone more but tapered back and left a few in the tank)
5x6 Deadlifts @65% 1RM
Chins (Set of 20, set of 11, set of 9) - 20 is a new personal record
3x10 Bent over Barbell Rows

Dreamliner · 05-03-2011, 02:39 PM

On IF you will likely always have to contend with some hunger pangs. But then you have hunger pangs when you eat frequently. But the pangs are transient, may be ignored and do not signal an actual physiological need for food. And it may also signal fat utilization, which is rather the point. You want your body to chew its own fat.