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I've "borrowed" that from a guy at the office before. It does a good job.Originally Posted by RobertFontaine
One of my favorite "age" quotes was from an oldster, Ronald Reagan, when he debated Walter Mondale in 1984. When the issue of age came up he said:
"I want you to know that also I will not make age an issue of this campaign. I am not going to exploit, for political purposes, my opponents youth and inexperience".
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July 8 (Thursday)
Weighed in at 195
(Sets x Reps x Lbs)
Bench 1x3x160, 1x3x185, 1x7x207.5
Press 5x10x75
Ab Rollups 1x50
Standing Knee Raises 1x25 (each leg)
Grappler 4x8x35
July 9 (Friday)
Weighed in at 195
Dead lift 1x3x230, 1x3x265, 1x3x300
July 12 (Monday)
Weighed in at 195
Press 1x1x105, 1x1x115, 1x5x130
Chins 3x5xBW+25, 1x3xBW+25, 1x5xBW
Ab Rollups 50
Standing Knee Raises 1x25 (each leg)
Plate Choppers 4x8x25
Last edited by ColoWayno; 07-15-2010 at 11:25 PM.
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Tuesday (Week 3, Cycle 3)
Weighed in at 197
(Sets x Reps x Lbs)
Squats 1x2x185, 1x1x225, 1x5x265
Power Cleans 10x2x135
I'm not really following 5/3/1 anymore for squats, and this will be my last week for the other lifts as well. I have two weeks to go after this and I probably won't be doing a "program"... just doing some lifts.
In Late August or September I'll be starting over with a big reset and linear progression.
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Thursday (Cycle 3, Week 3)
Weighed in at 194lbs
(Sets x Reps x Lbs)
Bench 1x1x170, 1x1x195, 1x3x220 (third week in a row I couldn't get a spotter to keeps hands off the bar... Did I do these reps? I'll never know. Would have been a PR)
Chins 1x5xBW, 1x2xBW+25, 1x1xBW+45, 1x1xBW+75 (269=PR)
Intervals 6 x 1/4 mile @ 8min/mile pace, 2 minute rest
Still enjoying my chins. I think my BW is only 3 lbs lighter than my last PR which was +70.
Last edited by ColoWayno; 07-15-2010 at 11:28 PM.
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Why are you stopping 5/3/1? - Personal schedule? Not Productive?
I'm also on Cycle 3 / Wave 3 oddly enough so I've enjoyed peeking over your shoulder.
http://www.canadabodybuilding.com/fo...ad.php?t=17893
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I'm taking kind of a long vacation after a long deployment, so I'll be mostly out of the gym for 3 or 4 weeks... I'll grab a workout here and there if I can get it.
When I get back I'm going to do short versions of linear progression and advanced novice. After that I was leaning toward using TM for a while though I'm not completely committed yet.
I think I'm just sort of getting the hang of 5-3-1 and how assistance exercises fit in, etc. so I will most likely make use of it in the future.
As for the next couple of weeks (before I go home) I still have to think of something.
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Enjoy the vacationA little healing time is usually a good thing.
Yes Texas Method or Starr's Intermediate 5x5 are almost certainly more efficient programs for advance novice/intermediates. I went from 18 months of SS (insanely productive), to 10 months of DC (moderately productive) to month 3 of 5/3/1 (still waiting to see how productive it will be).
My Squat/Deadlift stalled under the DC program as it is more of a body part HIT'ish program but it's fun and I put on some muscle.
I'm hoping that 12 months of 5/3/1 will put me solidly into the intermediate lifter categoy. I'm pretty sure TM or intermediate 5x5 would do it quicker but I like the simplicity and the short workouts.
Another option if you like volume is sheiko. It is apparently quite productive but it takes significantly more gym time.
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Friday (Cycle 3, Week 3)
Weighed in at 194lbs
(Sets x Reps x lbs)
Deads 1x1x250, 1x1x280, 1x1x315
Shortest workout ever! I hit my minimum reps in everything except squats on my 5-3-1 run. I'm sort of out of steam mentally and I have two weeks of deployment left. I'm tinkering with the idea of doing some speed work, maybe like the TM template:
Monday: Squat Volume, OH Press Volume, Power Cleans or Deads, 1 assistance
Wednesday: Bench (light), Chins, Ab work
Friday: Squat DE, OH DE, Power Cleans
I think I'll just repeat this for two weeks. If my shoulder feels better I might switch to bench press.
Last edited by ColoWayno; 07-17-2010 at 06:46 AM.
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Sunday (free wheelin' it)
(Weighed in at 193lbs)
Just walked 1.5 miles in 30 minutes on the treadmill. Was a nice evening but there's some sort of kidnapping threat or something... so the boring treadmill had to do.
Read a lot of good posts about DE work and decided to skip it this go around. My current plan is to do something Rip recommended to a baseball player who has to incorporate sprinting.
Mon: Squats, Pulls, Sprinting
Tues: Press + Chins
Thu: Squats, Pulls, Sprinting
Fri: Press + Chins
Reps will be light with an emphasis on bar speed... but not like in DE.
I've been doing a volume day and an intensity day on chins, I think I'll keep doing that.
Sadly, my current sprinting pace is equivalent to my former distance run pace but so be it.
Last edited by ColoWayno; 07-19-2010 at 01:23 AM.
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Monday
Weighed in at 194lbs
(Sets x Reps x Lbs)
Squats 3x5x240
Power Cleans 3x3x135
Interval Run: 5x10-15seconds @ 6 min/mile pace
Felt tired and weak on squats and power cleans.
The interval run on a treadmill is interesting. I let the treadmill accelerate the belt until it stopped accelerating, then counted the time from that point. Not too satisfying but I suppose it gets the job done, sort of.
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