Rere's training log II

[rere]

I've just read your one-year summary at the end of your first log and it was fun to read. 170 kg DL and 70 kg press is monstrous! You've come a long way, mate You're really obsessed with that 300 kg DL, aren't you? Haha. In a few years' time, I wouldn't be too surprised.

Looking forward to seeing you progress on this new program.

Thanks Amaeland Obsession is a good thing I think I'll be keeping an eye on your progress also.

Peace.

[Jim Slade]

What's the plan then, milk 5/3/1 dry or is there a specific target poundage?

I read a good Jim Wendler article on EliteFTS today about why he put 5/3/1 together. To paraphrase him he said that even though he'd squatted the 1000 he wasn't strong, as it simply didn't carry over to real life. He was sick of shirts, suits and being fat.
I'm hoping it marks a return to truly raw (hopefully drug free too) lifting where we really find out just how strong we are with the iron, but we can still run without dropping dead.
The new program (5/3/1) looks a lot like the sort of training I did to get into 500/400/600 numbers and I enjoyed it too.
I think you're onto a winner rere, so a 405 deadlift next then?

[rere]

What's the plan then, milk 5/3/1 dry or is there a specific target poundage?

I read a good Jim Wendler article on EliteFTS today about why he put 5/3/1 together. To paraphrase him he said that even though he'd squatted the 1000 he wasn't strong, as it simply didn't carry over to real life. He was sick of shirts, suits and being fat.
I'm hoping it marks a return to truly raw (hopefully drug free too) lifting where we really find out just how strong we are with the iron, but we can still run without dropping dead.
The new program (5/3/1) looks a lot like the sort of training I did to get into 500/400/600 numbers and I enjoyed it too.
I think you're onto a winner rere, so a 405 deadlift next then?

Thanks Jim Slade. I do like the fact he includes some conditioning drills into his lifting too and a lot of jump rope to keep the fat at bay.
Main thing is to Deadlift 200kg before another year has passed. I do understand though, that things will be getting hard from here, or should I say slower is a better word. With ppl like yourself to help and motivate me, I do hope to achieve my goals.

[pagangoddess]

Good luck reaching your goals Rere. I look forward to following your progress.

[guru]

read a good Jim Wendler article on EliteFTS today about why he put 5/3/1 together. To paraphrase him he said that even though he'd squatted the 1000 he wasn't strong, as it simply didn't carry over to real life.

Yeah, I read that too yesterday. Interesting observations he made about the strength part.

[rere]

Thanks Pagangoddess, I wish you likewise.

[Jim Slade]

read a good Jim Wendler article on EliteFTS today about why he put 5/3/1 together. To paraphrase him he said that even though he'd squatted the 1000 he wasn't strong, as it simply didn't carry over to real life.

Yeah, I read that too yesterday. Interesting observations he made about the strength part.

http://www.elitefts.com/documents/huge.htm

That sums up where it's gone wrong, funny though.

There's a big debate here, as where we draw the line .

sorry for the hijack rere.

[rere]

read a good Jim Wendler article on EliteFTS today about why he put 5/3/1 together. To paraphrase him he said that even though he'd squatted the 1000 he wasn't strong, as it simply didn't carry over to real life.

Yeah, I read that too yesterday. Interesting observations he made about the strength part.

http://www.elitefts.com/documents/huge.htm

That sums up where it's gone wrong, funny though.

There's a big debate here, as where we draw the line .

sorry for the hijack rere.

That's ok no probs. 300lbs+ now that's a different territory. Not sure if I would want to be in that weight category. Fun article Does there come a point where being too huge starts to become unhealthy like Wendler wrote?

[rere]

That's one big dude Mike Ruggeria. I definitely would not be calling him a fat ....... to his face
I do admire his traps!

Thanks Guru and Jim Slade.

Peace.

[rere]

Benedikt Magnusson (970lbs Deadlift)

Brilliant lift, I'll have to try and psyche myself up like this in the months ahead.

[pagangoddess]

Just do that little gig he does before he gets to the bar. That should do it.

[MikeD]

Ruggeria looks like a Street Fighter character. AWESOME

And I'll be interested to see your progress on the program as well. I'm looking forward to where me and you'll be 6 months from now.

[Nilan666]

rere, sorry to appear like a totally newbie(which i am in anycase ...got so much to learn in life...<sigh> ), but could you briefly describe the 5/3/1 routine, what all lifts you'll be doing etc etc?

[rere]

@Pagangoddess..hehe yeah I think he is animated throughout, I can imagine one must psyche themselves up for such a heavylift.

@Nilan...Basically I do one compound lift eg Squat on day 1 and then one on another. So I do three lifts per week and then I can put in some assistance work, like 5x10x 50% for squat assistance if need be. It's a 4 week cycle although I am on three times a week so it's extended a little. There is also a deload week where you lift light no more than 60%.

Errm there is this thing on the last set of a 3x5 you can go all out and try to break rep records, it's fun actually and I really enjoy it, sometimes I forgot to do it so it will take a while to train myself to go all out on the last set.

That's it basically. Simple and progressive but the deload week is paramount and must be followed strictly. You might feel the tendency to up the percentages but it's advisable to stay with them.

Oh yeah and another thing you start with 90% of a 1rm. so if your max is 100kg you start all your lifts based on the 90kg max. Your never lifting heavy per se, but the next cycle has you increasing weight somewhat so eventually as is always the case, you'll stall.
The 5/3/1 is kinda hard to explain it's like the last week before the deload week the percentages are high and the last set is 95% for 1 rep, your aim here is of course to lift for more reps then 1. Very motivating!
Hope i did not babble on too much. (you know what I'm like )

Ok Nilaan?

Peace.

[rere]

24/08/09

Leg swings/Hip mobility drills/Shoulder stretches with broomstick
5 mins row machine

Squat: 1x5x75kg 65%
1x5x87.5kg 75%
1x5x100 85%

3x10x25kg (Hamstring curl)
2x10x12kg (Glute machine)
2x10x5kg (Weighted sit-ups 5kg behind head)

So far so good. First set on squat was very light indeed.
For some reason I went to the machines, well I have not visited them for a while I thought, wont hurt to do a few sets. I don't miss them at all. Only the weighted sit up was working me. I'll be doing some Good Mornings next session and try my luck with the leg press hip sled machine, I'll make sure to bring my magazine for that upcoming session

26/08/09

Leg swings/Hip mobility drills/Shoulder stretches with broomstick
5 mins row machine

Bench Press: 1x5x57.5kg 65%
1x5x65kg 75%
1x5x75kg (8) 85%

Kroc Rows: 1x10x20kg / 2x10x25kg
Dips: (BW) 10/7/5/4= 26reps.

Again first set very light pushed fast. When I got to 75kg I remembered to try and set a record so I got 8 reps. Happy with this, next bench session try to beat the rep record. I'm liking this shit already
Kroc Rows or dumbbell rows were fun. I will go to 25kg next session. I missed the Dips and went crazy on them. Next day I woke up DOMS all over my shoulders, back, lats, forearms and upper chest. It must of been a good session. I'll be gunning for 50 reps on the Dips.

28/08/09

Leg swings lots of them, row machine for 5 mins. I should start rowing for longer?

Deadlifts: 1x5x100kg 65%
1x5x115kg 75%
1x5x130kg (8) 85%

F.Squat: 35kg 5/5/5/5/5
Weighted sit-ups:5kg 5/5/3
Dumbbell curls:12.5kg 5/5/5
Dumbbell side bends: 30kg 10/10

The deads seemed to have gone on forever. I warmed up with 2x5x60kg. My grip was giving out on me on 115kg Shit I thought what the ...... is going on. By the time I got to 130 I went kinda ape shit, and just squeezed my back into extension and let rip, I got 8 reps I can see myself having fun on Deadlift day. I have never done deadlifts like this for so much volume so it was really testing my grip, and I was thinking the numbers were light! Silly me.
I enjoyed the curls

A nice week.
Next session is the OHP/SQ/BP.
I've gotta nail down these assistance exercises in the next week or two.

Peace.