Buffalo Training Log

[Buffalo150]

11/11/09

5/3/1 4th Cycle

De-Load Week
Bench:
45 lbs 2x5
75 lbs 1x5
105 lbs 1x5
115 lbs 1x5
125 lbs 1x5

Squat:
45 lbs 2x5
95 lbs 1x5
135 lbs 1x5
155 lbs 1x5
175 lbs 1x5

...and once again, we walk away with no other agenda than having a few beers and eating some pizza.

I'm about to start my 5th cycle of 5/3/1 with the intention of testing my 1rm in December. To that end I plan on performing 5/3/1 for the lifts proscribed only. That is, if the third set calls for 5 reps...than 5 reps is what I'll do, not 7 or 10. If the third set calls for one rep, than one is what I'll do, not 3 or 6 or 10. And there will be only one assistance piece in the session. I figure this is a good way to "taper" coming into the 1rm tests...

Any thoughts out there?

Kib-
No post workout Squash... no nothin', just kickin' back.

-Bflo

[holvoetn]

Nice deload session.
From your comments I conclude you also fight the temptation to add stuff

Looks like your plan might be working though I wonder if 4 weeks is not a too long stretch to prepare for 1RMs.
Why not complete the cycle as before (I assume it takes 4 weeks ?) then tack in an additional deload week with 70-80% of your current maxes.
That way you can attack the 1RMs end of December (personally I would go for squat and ohp on one day, deadlift the week after, bench in between)

...and once again, we walk away with no other agenda than having a few beers and eating some pizza.

BZZZZ !
Wrong answer !

[Buffalo150]

H-

Reigning things in during the four week cycle was one of my "questions".

Keep in mind that I'll be at the top percentages of my weights, not only in terms of the program layout but in terms of how much I've got on the bar versus when I started 5/3/1. I'm damn close to my current 1rm...by third 3rd week I'll have the following on the bar:
Press: 142.5
DL: 360
Bench: 195
Squat: 265
( I don't know how the Press got away from me...really!?!)

So I'm not really cutting back, I'm just not doing "more". There by husbanding strength for the test week to come...or am I?

-Bflo

[Vlad]

Bflo, you have of course a lot of experience with this program now. But, I still think that you should do "the presrcibed or more" number of reps as the program calls for. I do not think that you can accumulate more energy by not pushing yourself.

In fact I think that if your performance with the prescribed number of reps becomes weeker than that during the previous cycle, you might lose some strength when it comes to 1 RM testing. So if you choose not to push yourself too hard, then at least do the number of reps that will match your performance during the last cycle.

However, I think it's better to cut down on the assistance (maybe totally) to save energy, but for the main lifts do as many reps as possible.

[mackanno]

Steady as usual Bflo, I should make a cutout of your avatar and glue it to the mirror to give more energy!.
As for the "I'm a lazy SOB at times...", well, I don't see any of that! ( I can give you some advice on the topic though, )
Good luck on the 5-3-1, go get them Tiger!

[atypical1]

I'm mixed Bflo. I can see all three points here. I am tending to side with Vlad on this though. What week do you feel strongest? I feel strongest in the third week and that's when I plan on testing my 1RM's again. I'll probably do 5 reps, 3, reps, 1 rep, then 1 rep at my max. But that's only if I feel good about it. But so far that's how my weeks have gone.

I'd say that probably more important the the reps you do is getting plenty of food and rest. If you're going to eat a lot then this is the cycle to do it.

james

[NewWorldMan]

Just noticed your running Wendler's 5/3/1 too!

Jim, himself, has said you can tweak the 4 week cycle a couple of different ways:

A) 1st week - 3x3 (if you feel good, go for >3 on the third set)
2nd week - 3x5 (just get the prescribed reps)
3rd - deload 3x5
4th week - 5/3/1 (if you feel good, go for >1 on the third set)
-this is supposed to keep you fresh for the 5/3/1 week.

or

B) 1st week - 3x5
2nd - 3x3
3rd - deload
4th - 5/3/1

Jim stated on his Q&A on elitefts.com that Jim Laird was using option B with much success.

I am running a similar problem and not getting much on my 95% on the 5/3/1 week and am considering option B next cycle rather than a deload.

Just something to consider.

* I can try and find the links to where Jim stated these things so you don't think I'm blowing smoke

[rere]

blowing smoke
"to say things that are not true in order to make yourself or something you are involved with seem better than it is"

I don't think you would embarrass yourself in that way newworldman

Looks interesting I too would like to have a look.
Bflo has some beast of lifts going on in here I can feel the heat!

Peace

[Buffalo150]

11/19/09

I've been preoccupied...sometimes life gets in the way.
This is the first time I've been able to get to the gym since last week. I'm combining two days work here, and I was contemplating, I'm just performing the lifts required...if I have time I'll do lighter assistance work as well.

5/3/1 5th Cycle

Press / Deadlift (1st week)

Press:
45 lbs 1x10
75 lbs 1x5
100 lbs w/s 1x5
115 lbs w/s 1x5
130 lbs w/s 1x5

Deadlift:
135 lbs 1x10
225 lbs 1x5
265 lbs w/s 1x5
295 lbs w/s 1x5
335 lbs w/s 1x5

I'm under some time constraints theses days...so no assistance work today.
Everything felt good...

I'll check in with everyone's logs when I get a moment...which won't be 'till Saturday at earliest. Stay strong y'all...

-Bflo

[atypical1]

At least you found some time to go to the gym. That's certainly a nice thing about 5/3/1 too though in that you can simply do the prescribed lifts and call it a day.

Good work.

james

[mackanno]

Every time spend at the gym is always good, so don't worry what life throws at you, you are always working some exercise man, keep teh good spirits,

[holvoetn]

"I'm Not Doing Jack Shit" it is called for a reason.

Make this your motto these days:
"Veni, liberi, vici"*


*(I came, I lifted, I won)

[Mouse]

...and once again, we walk away with no other agenda than having a few beers and eating some pizza.

BZZZZ !
Wrong answer !

PWO carbs I say - well done Bflo.

[holvoetn]

...and once again, we walk away with no other agenda than having a few beers and eating some pizza.

BZZZZ !
Wrong answer !

PWO carbs I say - well done Bflo.

I was kidding !
Or are you too worried someone is going to pry all that Guinness out of your hands, perhaps ?

[groundskeeperwillie]

Well done Bflo, I'm with ya all the way with having little time for workouts though .

gkw