Atypical1's 5/3/1 Training Log - Start date 8 Sept 2009

[atypical1]

Thanks for the kind words everyone. This is a great community and I'm truly honored to be part of it!

11/4 Weds

Bench: 5*210, 3* 235, 6*260
Bench: 10, 10, 10, 10, 8 @ 185
DB Rows: 10*70, 10*80, 10*90, 10*105, 5*130


james

[jakemcmillan]

Great lifts, especially the deadlifts wow.

This may have been asked, but have you ever considered doing a powerlifting meet?

[atypical1]

Thanks Jake. I haven't really thought about a PL comp as I don't think that I'm anywhere near where I would need to be for it. But it would be fun to attend one for sure. I think there's one locally in Jan and I might go check that out.

james

[guru]

Nice benching James. I think 5 reps & above in the third week sure is the sign of strength - but then you have always been very good at pressing.

[mpetry]

congrats on the green. well deserved!

looks like the 5/3/1 is going well for you, if that 8*400 deadlift is any indication!

[holvoetn]

No further comments needed.
Awesome lifts as usual

[atypical1]

Thanks again everyone. It's been a successful month for me and I appreciate the kind words! That's the really cool thing about the forum. You can tell your wife/husband/friends what you do but unless they lift weights they don't really get it.

Nov 6, Fri

Squats: 5*225, 3*255, 8*285
Squats: 205*8,8,8,8,6
Glute bridges: 3*5@135

Squats went well. That set really wore me out though and I had to rest a bit before starting my next sets. I really worked on the power aspect of my assistance squats and made sure the plates rattled at the top every rep. But this beat me up pretty badly and I only got 6 on my last set.

I tried glute bridges and really like them although I need to get the technique down better.

Next week is deload. Whew....

james

[Buffalo150]

James-

Are you performing the GBs with your back and feet on the floor or on a bench with your feet on another bench?

-Bflo

[LiftingNerd]

Thanks again everyone. It's been a successful month for me and I appreciate the kind words! That's the really cool thing about the forum. You can tell your wife/husband/friends what you do but unless they lift weights they don't really get it.

Yeah a girl at work, when I mentioned that I lift, said that her and her boyfriend go to the gym and we should all go work out sometime. I did not feel it was a good time to explain to her the difference between what happens when she goes to the gym and when I go to the gym.

[guru]

I see that the good work is continuing. 8 reps @285 is amazing.

Adding to Bflo's question, how long are you doing a glute bridge? If you are doing reps on it, maybe it's more of a hip thrust than a glute bridge?

[atypical1]

I'm really just trying to get the technique down for now. I do them up against a bench with my feet on the floor. They do resemble a hip thrust but if you google "barbell glute bridge" they all look like that. I'm going to replace my natural ghrs with these to work my butt a bit more.

james

[guru]

What I men to say James is, the glute bridge is a static hold for a certain period - say 30-60 sec., whereas hip thrust is repping without almost any static hold at the top. They would look deceptively similar in the movement & setup. So are you doing something in between then?

[atypical1]

Where did you see that regarding the glute bridges? Everything that I have seen has them with the hold only being for a few seconds as opposed to 30 to 60. I hold for 5 seconds or so before lowering the weigh.

james

[NotNowChief]

massive numbers.
How do you feel this far into the 5/3/1? Seems like your staying pretty fresh, not one of those programs where you almost dread coming in some days?

[atypical1]

Thanks, the numbers aren't so massive but maybe next year they will be. I really do like the program and I like having the combination of volume (boring but big) and the intensity along with a healthy dose of recovery. It seems to be agreeing with me so far but we'll see as the months pass.

james