Guru's 2nd Training Log - Experiments with 5-3-1.

[shree]

Guru, good to see you are enjoying your new routine.

[guru]

Hey Shree, nice to see you. Where have you been? In fact, except for Nilan & me, all others (Indians) seem to have disappeared.

[shree]

Guru ,I am very much here but very irregular hence not updated my log. I have decided to update my log once I complete 5 sessions in a row something or other is keeping me away from gym. If all goes as plan you will see my log update next Monday.

So these days i am just a reader

[Wellhairedbeast]

Hope the new program goes well for you, how you finding front squats as an assisstance exercise? That must be one tough day!

[guru]

Good to read that Shree. Hope you get on board soon.

Thanks Leon. Front squats are one of the best assistance for back squats. Additionally they allow me more squat volume. The workouts are short but tough, just what I like.

Week 2 - Bench day - 22/09/09

Bench - 40 kg - 1x3, 45 kg - 1x3, 52.5 kg - 1x9.
One arm D/B rows - 15 kg - 5x10 each side.
Dips - 3x12.
D/B Pullovers - 10 kg - 1x12, 12.5 kg - 2x12.

Top set of the bench was hard for some reason. It seems that I can wring out quite some reps on low weight, but as the weight climbs the reps reduce drastically. How else can I explain a drop of 5 reps with an increase of only 2.5 kg? Anyway, 9 is not bad either, though the ninth rep took forever.

Upped the weight on the rows. Felt great. Only the fifth set was hard at the end. Hopefully the high volume I've chosen here helps my back.

Dips were almost as hard as last week.

Added pull overs today to intensify my war on the lats. Started with 10 kg because I was not sure, but 12.5 kg seemed just right. Pullovers are awesome and I feel they are just the perfect assistance for bench, since they work both the back as well as chest. I am certainly going to keep them.

Another great workout. I was particularly happy to discover the pullovers, even if the bench let me down a bit.

Even with the added assistance, I was out of the gym in an hour's time including changing time.

[Wellhairedbeast]

Ah right makes sense, glad you like it, and doing 4 times a week is probably good if the workouts are shorter.

[atypical1]

That's good work and you're spot on with regard to weight and how as the weight climbs the corresponding reps drop a lot. According to Jim Wendler it's as those reps rise that you're really seeing strength gains. But getting 9 reps out when you're supposed to do 3 is great work. Did you pick the reps before you went into the gym and if so did you end up doing more?

Have you thought about doing the Kroc style rows? You're essentially doing the same amount of reps only you're doing them in one set instead of 5. It's simply another way of skinning a cat. But doing 5 sets means you can up the weight more so it's a trade off of sorts. Also, if only the last set of those was tough then I'd up the weight again. I'm a firm believer that every set should be tough but "doable". It's a fine line that I'm always trying to figure out but I think that's what makes a program successful.

I like the "war on the lats". That's awesome. Do you find the pullovers work for you? I never feel them in my lats so I don't think I'm doing them right at all.

james

[guru]

Hey Leon, thanks again. So far 4 days a week is working well, but I'm still in my second week.

James, nice observations. Thanks.

As for the reps, I was aiming for 10, but since the 9th was so hard, stopped there.

I've not thought of doing them Kroc style - in fact have to look them up. As I mentioned, I found the pullovers awesome. My whole upper body felt pumped up for a few minutes afterwards, and as I was changing back, I liked what I saw in the mirror.

[pagangoddess]

Nice workout Guru. I also like DB pullovers for the same reasons. Thanks for the reminder. I had forgotten about them as it's been so long since the last time.

[Kathy]

Nice, quick workout Guru! I'm so jealous you're only in the gym an hour!!

Ditto what PG said on the pullovers. I have kind of forgotten about them but now that you've reminded me, might have to work them in. Something about a heavy weight hanging over your head that is very motivating My lats always ache after I do them.

[KIB]

Nice big push on the BP, Guru. And great sets of dips!
You must be feeling quite a bit stronger these days.

[ArthurNijkamp]

Hey Guru, read up on your log. This 5/3/1 thing seems very interesting. I'll read the article on T-Muscle. However, I first need to finish stronglifts 5x5 beginner, of course (which will take time).

I'll follow your progress with great interest!

[DaveT]

I think it was Rip who talked about following a natural yearly cycle whereby you learn something new in the Fall, eat lots and add weight in the Winter, slim down in the Spring, and rest in the Summer. It seems a lot of us are following this cycle and your new routine seems to have started well. I'll be watching with interest.

[guru]

Goddess & Kathy, how about a pullover club?

Thanks Kib, as always.

Arthur, thanks for dropping by. Milk the beginners 5x5 program as much as you can before you consider switching. I'm sure you'll make loads of gains on it given enough eating & resting.

Interesting idea Dave, do you remember the article? BTW, nice to see you here.

Week 2 - Deadlift day - 24/09/09

Deadlift - 70 kg - 1x3, 80 kg - 1x3, 90 kg - 1x7.
Box squats - 50 kg - 10x3.
SLDL - 50 kg - 3x10.

Deadlifts left me gasping for air - nothing new there. I could have done an eighth rep if the grip had not given way. Moreover, I realised late that I did these quite fast. Had I taken a couple of seconds between reps, maybe 8-9. Hmmm.

I was still feeling a bit funny in the right lower back, so dumped the hypers & went for box squats. An additional advantage is that I get to squat another day. These were quite good, though I needed the first two sets to get into a groove. Did these quite fast again with 35 seconds' rest between sets. Felt like I had run a mile. Will up the weight on these next time.

SLDL was okay, though at the end the grip was clearly fatigued.

Three hours after the workout I'm still feeling beaten.

[Vlad]

Three hours after the workout I'm still feeling beaten.

Nice workout!