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Author Topic: Prep for - nothing, really.  (Read 97081 times)
Zach Trowbridge
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« Reply #525 on: October 09, 2009, 03:17:52 PM »

5/3/1 Squat (Wave 1, Week 2)

Warmup - SMR/stretching/jump rope

Dropped training max down to 210 from 235

Squat
45x5
85x5 (40%)
105x5 (50%)
130x3 (60%)
150x3 (70%)
170x3 (80%)
190x3 (90%)
5x95x10

45-degree Back Raise
5xBWx10

Squats still feel like shit.  I don't feel really weak, my form just feels like garbage.  I can tell I'm very, very tight in the glutes, lower back and piriformis.  Not sure if I should continue to drop my percents even more until my flexibility issues improve or if I should leave it since I'm still able to get the reps I'm supposed to get.
85x5 (40%)
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Ursus
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« Reply #526 on: October 09, 2009, 05:30:00 PM »

Zach I have the 5/3/1 e-book if you want me to emial you it?
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Zach Trowbridge
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« Reply #527 on: October 09, 2009, 05:56:28 PM »

Zach I have the 5/3/1 e-book if you want me to emial you it?

Thanks dude, but I already have it.  Currently using the BBB template from it.
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Ursus
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« Reply #528 on: October 09, 2009, 05:58:00 PM »

No porbs dude. I aint read it all yet just sitting in inbox.
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Zach Trowbridge
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« Reply #529 on: October 12, 2009, 11:13:11 AM »

5/3/1 Military (Wave 1, Week 3)

Still using deloading %'s from Week 4

Warmup - SMR/stretch/jump rope

Medium Grip Military Press
45x5 (40%)
55x5 (50%
70x5 (60%)

Close-Grip Military Press
5x50x10

Band-Assisted Pullup
5x avg x11

Goal is to work up to 5 sets of 20 on these over the next 12-16 weeks, going up a rep a week (excluding the pre-programmed deload weeks) and then drop to a purple band and start all over again.

Makeshift Prowler (ripped this off a T-Nation article)
10x45x30 yards

Shoulder held up really well today.  Deloading again next week and then I'll pick up at normal speed with the start of my second wave.
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Zach Trowbridge
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« Reply #530 on: October 13, 2009, 01:49:33 PM »

5/3/1 Deadlift (Wave 1, Week 3)

Warmup - SMR/stretch/jump rope

Deadlift
125x5 (40%)
160x5 (50%)
190x3 (60%)
240x5 (75%)
270x3 (85%)
300x2 (95%)

Double-Overhand Deadlift
5x165x10

DB Side Bend
5x47.5x15

Tried switching up my mixed grip on the deadlift for my warmup sets - feels very weird, but I'll probably start doing this more on my light sets and stick with what I'm used to once I'm over 80% or so.  Back injury is also acting up a little bit the last couple days, I haven't been doing my constrast showers or any hot tub stuff which I'm paying for.  Weight moved pretty easy though for the most part.
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Zach Trowbridge
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« Reply #531 on: October 14, 2009, 10:07:57 AM »

Friday squats:

<a href="http://www.youtube.com/watch?v=gh7phjaUU6M" target="_blank">http://www.youtube.com/watch?v=gh7phjaUU6M</a>
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Zach Trowbridge
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« Reply #532 on: October 14, 2009, 06:49:27 PM »

Tuesday deadlifts:

<a href="http://www.youtube.com/watch?v=iAZeT2u0dNI" target="_blank">http://www.youtube.com/watch?v=iAZeT2u0dNI</a>
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Zach Trowbridge
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« Reply #533 on: October 15, 2009, 02:39:27 PM »

5/3/1 Bench Press (Wave 1, Week 3)

Warmup - SMR/stretch/jump rope

Medium Grip Bench Press
45x5
70x5 (40%)
90x5 (50%)
105x3 (60%)
135x5 (75%)
150x3 (85%)
170x10 (95%)

I think it's safe to say my shoulder is getting better and I can start working the numbers on my bench back up to where it should be.  I underestimated it for the first cycle by about 50-55lbs for rehab purposes and I'll probably raise it about 10lbs for the next cycle and just work back up over a few months.  I could use the rep work anyway, I'm starting to actually notice some hypertrophy in my chest from the extra volume with the low-balled max.

Close-Grip Bench Press
5x105x10

Kroc Row
2x55x10 (warmup)
55x25

Hammer Curl
2x20x15

Extra bicep work just to keep the arm balanced and because I've been feeling my tendonitis trying to show itself again.  All in all a good 3 weeks so far, deload next week then start all over again.
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Zach Trowbridge
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« Reply #534 on: October 16, 2009, 08:43:45 AM »

5/3/1 Squat (Wave 1, Week 3)

Warmup - SMR/stretch/jump rope

Barbell Squat
45x5
85x5 (40%)
105x5 (50%)
130x3 (60%)
160x5 (75%)
180x3 (85%) (w/ belt)
200x4 (95%) (w/ belt)
5x100x10 (loose belt)

45-degree Back Raise
5xBWx11

Squats felt great today for the first time all month, and the reasoning is so simple it's stupid - I used a belt once I went over 80%.  I got deeper than I usually have been and my back didn't bother me at all.  I have no idea why I've been neglecting to use one - just some stupid "100% raw, bitches!" mentality that's worthless if it means I can't do it right.  I'll up my training max 5lbs instead of the prescribed 10lbs just to keep my confidence up but things are clicking here finally.

Can't wait for next week's deloading.
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Zach Trowbridge
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« Reply #535 on: October 16, 2009, 08:31:14 PM »

Today:

<a href="http://www.youtube.com/watch?v=dkpmv-W8U-Y" target="_blank">http://www.youtube.com/watch?v=dkpmv-W8U-Y</a>

I might start wrapping my wrists for the heavier squats - they're weak and it forces my elbows out from underneath the bar.  Other than that I thought they looked pretty good.
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Zach Trowbridge
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« Reply #536 on: October 19, 2009, 02:03:21 PM »

5/3/1 Military Press (Wave 1, Week 4)

Deload Week

Warmup - SMR/stretch/jump rope

Medium Grip Military Press
45x5 (40%)
55x5 (50%)
70x5 (60%)

Close Grip Military Press
5x55x5 (50%)

Band-Assisted Pullup
5x avg x5

Fake Prowler Push
12x45x30 yards

Nice and easy, barely broke a sweat except for the Prowler pushing.  Back to training with somewhat regular weights on the military press next week, going to keep my training max at 110 since all I did was the deload percents the whole cycle this time around.  Everything else will probably go up 5lbs, so my training maxes next cycle will be:

Military - 110
Deadlift - 320
Bench - 180
Squat - 215

I could go up more on everything but the military, but I'd rather take it slow.
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Zach Trowbridge
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Gender: Male
Posts: 1732



« Reply #537 on: October 20, 2009, 06:16:35 PM »

5/3/1 Deadlift (Wave 1, Week 4)

Deload Week

Warmup - SMR/stretch/jump rope

Deadlift
125x5 (40%)
160x5 (50%)
190x5 (60%)

Double-Overhand Deadlift
5x160x5 (50%)

DB Side Bend
5x45x10

Fake Prowler Push
8x45x60 yards

Deloading the deadlift is boring as hell.
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Zach Trowbridge
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Gender: Male
Posts: 1732



« Reply #538 on: October 22, 2009, 02:08:49 PM »

5/3/1 Bench Press (Wave 1, Week 4)

Deload Week

Warmup - SMR/stretch/jump rope

Medium Grip Bench Press
45x5
70x5 (40%)
90x5 (50%)
105x5 (60%)

Close-Grip Bench Press
5x90x5 (50%)

No time to do anything else.  By far one of the least enthusiastic training sessions I've ever had.  I can see the point behind the regular deload weeks - by the time it's halfway over all you want to do is lift something even bordering on kind of heavy.
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Zach Trowbridge
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« Reply #539 on: October 23, 2009, 02:09:25 PM »

5/3/1 Squat (Wave 1, Week 4)

Deload Week

Warmup - SMR/stretch/jump rope

Barbell Squat
45x5
85x5 (40%)
105x5 (50%)
130x5 (60%)
5x105x5 (50%) (loose belt)

45-degree Back Raise
3xBWx10
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Zach Trowbridge
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« Reply #540 on: October 26, 2009, 12:52:21 PM »

5/3/1 Military Press (Wave 2, Week 1)

Training Max - 110

Warmup - SMR/stretch/jump rope

Medium Grip Military Press
45x5 (40%)
55x5 (50%)
70x3 (60%)
75x5 (65%)
85x5 (75%)
95x9 (85%)

Shoulder felt good for the first day of somewhat normal overhead pressing in over a month.  Got 9 reps when I only needed 5, and I probably could have pulled out 10 or 11.  Good start to this wave.

Close-Grip Military Press
5x45x10 (40%)

Glad I dropped the 5x10 weight back down a little bit to account for the fatigue of doing more than just the warmup percentages in the main part of the workout.

Band-Assisted Pullup
5x avg x11

Fake Prowler Push
4x45x60 yards
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Zach Trowbridge
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« Reply #541 on: October 26, 2009, 06:55:03 PM »

Today:

<a href="http://www.youtube.com/watch?v=Bshmm7fnWc0" target="_blank">http://www.youtube.com/watch?v=Bshmm7fnWc0</a>
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Zach Trowbridge
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« Reply #542 on: October 27, 2009, 08:51:13 PM »

5/3/1 Deadlift (Wave 2, Week 1)

Training Max - 320

Warmup - SMR/stretch/jump rope

Deadlift
130x5 (40%)
160x5 (50%)
195x3 (60%)
210x5 (65%)
240x5 (75%)
275x15 (85%) (w/ belt) Huge PR

How the fuck I pulled off 15 reps with 275, I have no idea.  Using the 1RM calculator in the 5/3/1 book, that puts my estimated max at 412lbs.  Not that I put much stock into those things, but it was sure nice to see.

Double-Overhand Deadlift
5x175x10 (55%)

DB Side Bend
5x47.5x20

<a href="http://www.youtube.com/watch?v=-NSQT6ug7bo" target="_blank">http://www.youtube.com/watch?v=-NSQT6ug7bo</a>
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Zach Trowbridge
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Posts: 1732



« Reply #543 on: October 29, 2009, 08:56:58 PM »

5/3/1 Bench Press (Wave 2, Week 1)

Training Max - 180

Warmup - SMR/stretch/jump rope

Medium-Grip Bench Press
45x5
75x5 (40%)
90x5 (50%)
110x3 (60%)
120x5 (65%)
135x5 (75%)
155x13 (85%) Rep PR

155x13 using the 1RM calculator puts me at an estimate of 222, which is a little low but close enough that I'll go with it. 

Close-Grip Bench Press
5x110x10 (60%)

Kroc Row
40x10
50x10
60x20

<a href="http://www.youtube.com/watch?v=p_oifltA9Ag" target="_blank">http://www.youtube.com/watch?v=p_oifltA9Ag</a>
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11venthhour
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« Reply #544 on: October 30, 2009, 01:03:24 AM »

looks like you are recovering well from the injury!
good job on the PRs!
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Zach Trowbridge
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« Reply #545 on: October 30, 2009, 01:03:36 PM »

Thanks dude, I think I set PR's on everything except military press, and it's possible that's a PR too, I just don't have anything to compare it to.

5/3/1 Squat (Wave 2, Week 1)

Training Max - 215

Warmup - SMR/stretch/jump rope

Barbell Squat
45x5
90x5 (40%)
110x5 (50%)
130x3 (60%)
140x5 (65%)
165x5 (75%)
185x10 (85%) Rep PR

Training time was short today so I told myself I'd stop if I got 10 with 185.  I did, so I did.
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Zach Trowbridge
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Gender: Male
Posts: 1732



« Reply #546 on: October 30, 2009, 05:53:12 PM »

<a href="http://www.youtube.com/watch?v=YUzxFWznEP0" target="_blank">http://www.youtube.com/watch?v=YUzxFWznEP0</a>
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Zach Trowbridge
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Gender: Male
Posts: 1732



« Reply #547 on: November 02, 2009, 07:11:47 PM »

5/3/1 Military Press (Wave 2, Week 2)

Warmup - SMR/stretch/jump rope

Medium Grip Military Press
45x5 (40%)
55x5 (50%)
70x3 (60%)
80x3 (70%)
90x3 (80%)
100x10 (90%) Rep PR

Close-Grip Military Press
5x50x10 (45%)

Band-Assisted Pullup
5x avg x12

I have to avoid the temptation to be pushing for rep PR's every time, I want to keep things moving without burning out too quickly.  I can probably push pretty much every time for the rest of this cycle but starting the next round I need to be a little more conservative with where and when I go for rep maxes.  Still, I think the extra rep work is doing some good on the hypertrophy side of things.

<a href="http://www.youtube.com/watch?v=LOC1JxomhEg" target="_blank">http://www.youtube.com/watch?v=LOC1JxomhEg</a>
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Zach Trowbridge
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« Reply #548 on: November 03, 2009, 07:21:58 PM »

5/3/1 Deadlift (Wave 2, Week 2)

Warmup - SMR/stretch/jump rope

Deadlift
130x5 (40%) DOH
160x5 (50%) DOH
190x3 (60%) DOH
225x3 (70%)
260x3 (80%)
290x10 (90%) Rep PR

Another rep PR this week.  Warmup sets felt like shit but the last set felt great.  Definitely keeping the bar a lot tighter to my shins at the start of the pull, I almost feel like I'm squatting the weight up and I have better leverage.  I'm probably going to do deadlift only at the January meet since I'm the event promoter and I'll probably be too busy to do bench and deadlift like I'd originally planned.  I'd like to get 400+ out of it but we'll see how training goes up to that point.

Double-Overhand Deadlift
5x180x10

DB Side Bend
5x50x10

Eased off a bit on the intensity of the accessory work as the deadlifts took a lot out of me.
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Zach Trowbridge
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Posts: 1732



« Reply #549 on: November 04, 2009, 12:41:30 AM »

<a href="http://www.youtube.com/watch?v=wzfiLKyy-wA" target="_blank">http://www.youtube.com/watch?v=wzfiLKyy-wA</a>
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