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

[guru]

Okay, I didn't find any reference to support my theory, so I guess I'm wrong.

[atypical1]

Okay, I didn't find any reference to support my theory, so I guess I'm wrong.

Hell, just because the vids all show it one way doesn't mean you're wrong. It makes sense that you would hold it because that's what you do for prone bridges but I think that glutes need the contract and release to really get impacted.

james

[atypical1]

Deload week. Otherwise known as "check your ego at the door" week.

Press: 5*70, 5*90, 5*105.
Deadlift: 5*185, 5*205, 5*250
Dips: 50@bw
Pull-ups 3*10

OK, so today was super easy to the point of my max press today not even being at my first workout set level. But it was nice to just go in and lift really light. It's definitely something that you have to pay attention to though because it would be really easy to just cheat on your deloads and go heavy everywhere. So your ego gets a nice check and you do what the spreadsheet tells you. Then next week you attack it hard again.

james

[Vlad]

It's nice to have a light workout after a heavy one, isnt it? They make you feel so much stronger next time you come to the gym and train hard.

Enjoy the deload!

Vlad

[LiftingNerd]

What is this trend of turning the deload week into a 3 session week?

[atypical1]

What is this trend of turning the deload week into a 3 session week?

That's what the program calls for. It's literally a deload week and since the cycle actually extends into a second week you have to double up. At least that's how it works out with me as I'm doing a three workouts a week cycle.

james

[LiftingNerd]

I was unaware you were doing 3 a week all around.

[atypical1]

Yeah, it just works out better for me that way. I still end up squatting once a week though so I can't really complain about it too much. But I do get tremendous DOMS from my sessions.

james

[sgi4950]

Hi James,

I believe I read in your prior log that you thought the deload weeks should always be scheduled as it's hard to convince yourself that it's time. Those words of wisdom have helped me get over the negative thoughts of deloading myself. Works out handy that they are a part of the 5/3/1. Next week and big lifts will be here sooner than you think. Enjoy your "check your ego at the door week".

[adamr]

I love the deload week! It's refreshing to lift well within your limits after pushing through volume right at your limits, only to then move into intensity and exceed them.

[KIB]

Seems like everyone is hitting deload week at the same time!
Good for you for staying strict, James. A deload ain't a deload if you don't deload!

[rere]

Seems like everyone is hitting deload week at the same time!
Good for you for staying strict, James. A deload ain't a deload if you don't deload!

Amen.

Nice sessions atypical.

[atypical1]

Sigh, another deload day.

Nov 12, Thurs

Bench 5*115, 5*135, 5*165
Bench 5*10@135
DB Row: 3@10@80

OK, so bench was stupidly easy. I was tempted to wear a mask but then I realized that it was check your ego at the door week. I did bench really quickly. Got the weight on the bar, set up, lifted, repeat with no rest. I've got a lot of practice setting up and I decided to take the time and set up the power rack for these light sets to keep the practice up. I must have looked like a dork though (and I wear high water sweat pants so go figure....).

My assistance work was done the same way. For bench I did my 10, sat up straight, then got back into position and lifted. That was actually pretty taxing on my cardio system. Rows were 10 per arm with no breaks.

Shortest workout ever!

james

[bobu]

Enjoy the easy days, they don't come that often. Especially with the weights you're generally lifting.

[muddy]

OK, so bench was stupidly easy. I was tempted to wear a mask but then I realized that it was check your ego at the door week.

I vote for a gorilla mask - be sure to have some sets filmed and posted here!