My OHP 1rm is 80, my bench 1rm is 120 kg. I actually dont know my squat and my deadlift max is rigth. I have been struggeling with som back issues in the past, so it is only recently i started pushing weight in those again. But i think my squat and deadlift both are around 150 kg now, so no number that are bragworthy.
But IÃ?Â´m happy to se how they are moving up, the corework(abs, lowback, mobility and stretches) are really what I have been missing, so I feel a lot stronger in my entire body than I have done in a long time. So the numbers will come.I Think I will run 5 3 1 a couple of cycles and the retest my maxes so IÃ?Â´m more in tune with the real numbers.
Do you have experience with other programs such as Sheiko, Smolov Jr or Hepburns programmes or even 5x5, or did you do 5 3 1 from the beginning.
My goals, are to keep the progression with 2,5 kg in the upperlifts and 5 kg in the lower body lifts every 4 weeks as the programe dictates and loose weight. This will make it hard but not impossible.
Im currently down from 134 to 131,5 kg, and would like to end at 110-115 kg, taking it in minigoals by 5 kg. I have always been a big guy, also before i started lifting with a big back and big legs, so I will never be "small", no mather where I end up. Not a cut, just practing common sence also in my eating.
Cheers m8, will make an effort to log my trainings.
Hey man. I have dabbled with Starting Strength 3x5 in the past, but 5/3/1 is the first powerlifting program I've seriously followed. I began it mid-way through 2011.
The Juggernaught method is another program which really interests me. But I have read Wendler saying he is developing a "year plan" for 5/3/1 which will include various hypertrophy, strength and power phases, so if it is ready for 2013 I will likely follow that.
You're a big dude! How tall? You are lucky to have a huge size to chisel down. I am desperately eating and lifting to try and get up to 100kgs at 182cm/6 foot haha.
I'm sure now your back issues are over, your deadlift and squat will fly up really fast, particularly as you strengthen your core and increase mobility, as these are key.
P.S if I can recommend one exercise for the core, the ab wheel roll is my favourite, if you are not doing them already. They really nail the abs and lower back, and force your body to remain rigid for the whole movement.
I have done them one year ago, but some how my wheel ended up in the childrens sandbox, and well, it does not work that well any more. I do a lot of planks for the time, but also side bends and reverse crunches. I may by a new abwheel again.
Powerclean 5 3 1 5 x 50 5 x 60 5 x 70 I think I need to relax with this and practice technique first.
Deadlift 5 3 1 5 x 60 wup 5 x 70 wup 5 x 80 work 5 x 90 work 12 x 100 work OH grip, felt good, easy and fast and still with a couple "left in the tank"
Frontsquat 5 x 42,5 5 x 52,5 5 x 62,5 5 x 62,5 5 x 62,5
Kroc Rows 10 x 27,5 10 x 32,5 16/16 x 37,5
3 x 45 sec
Satisfied with the training, soaked the t-shirt. listened to Deftones and the danish Rockabilly/heavyrock band Volbeat. Deadlift is mooving up. Wondering if my deadlift will benefit more from speed deadlifts after the 5 3 1 sets instead of the power clean?. BW : 131 and still dropping
My personal opinion is Speed Deads or High Pulls are more beneficial to the deadlift than full olympic movements are. You can pull more weight, with less impact on your body. Also the hip set-up for power cleans tends to be quite different... with me anyway.
I made healthy substitutions, Generally carb containing things is substituted with protein sources. And I load up on water and carrots and other fibrous veggies that fill my gut.
The white bread roll between breakfast and lunch I normally have, this is substituted with a Protein shake, an apple and a bunch of carrots. Lots of water.
At lunch i substitute mayo and other fat containing foods with more meat, and have a salad with hardboiled eggs +chicken or tuna and maybe 1 slice of bread instead of 3 bread slices.We have a great canteen at my work(part of my contract)And by far I`m the one eating most meat at my work.
At dinner i substitute some of the carb containing things with more Protein, and the carbs I do eat are the whole grain type, not the white processes type.
So I dont feel hungry. There will come a time, I Know, where I have to cut a bit more, and maybe then I will suffer a bit more.
And the 8 km i ride my MTB to and from work is done more HIIT like, sprints between the green lights. Fortunately not many people are up, I might look stupid hehe.
Crunch 5 x 10 x bw Hip Thrusts 5 x 10 x bw Foam roll misch. Stretch ala Mckensie.
Squat 531 5 x 60 kg wup 5 x 80 kg wup 3 x 90 kg wup 5 x 95 kg ws 3 x 107,5 kg ws 3 x 120 kg ws
Military Press 531 5 x 40 kg wup 3 x 50 kg wup 5 x 55 kg ws 3 x 61,5 kg ws 3 x 68,5 kg ws
Military Press 3 sets of 10 x 40 kg supersettet with B.O.Lat Raise 3 sets of 10 x 12,5 kg.Bumping it up to 14 kg next time
Good Morning 3 sets of 10 x 60 kg
Fuck my luck. Got hit on my way to work by a Ford Transit van and got thrown of my bike to the ground. Nothing happened but bruises. Had eye contact with the driver in this roundabout. The van lowered the nose(braking), but then he tried to find something on the dashboard, and ceased to brake enough. I got hysterically pissed and was yelling and screaming.The guy opened the door saying "Sorry Sorry", but when he saw my rage, he quickly closed the door, and rolled the window a bit down. I even kicked of his side mirror in anger, stupid, the Vans was innocent haha. I´m glad he didn´t get out. I think I would have done something stupid and illegal. Was so angry the whole day I had to train, otherwise I can not sleep to night. Was a bit in pain, so cut back a bit on the assistance exercises. But glad I got it over with. Tired and sore.