Did you shift forward in the hole, or not finish the squat off with your glutes? I was blocked from wide stance squats for awhile because I was not finishing the lift off with my glutes, and caused extreme knee pain.
[quote]DSSG wrote:
Did you shift forward in the hole, or not finish the squat off with your glutes? I was blocked from wide stance squats for awhile because I was not finishing the lift off with my glutes, and caused extreme knee pain. [/quote]
Yo! I squat medium stance, just around shoulder width I guess. I don’t think I shift forward in the hole but I will look out for this in my videos, cheers
Been following this and have checked a couple times for todays session…Is your knee injury serious???
[quote]believer423 wrote:
Been following this and have checked a couple times for todays session…Is your knee injury serious???[/quote]
What’s up, cheers for following!
No, it was just a weird tweak - I only noted it because I’ve just had a couple of months off squatting with leg problems. Seems fine today though, and I will indeed be lifting.
Also, our time differences explain why my updates come at odd times… I just got home from work a moment ago haha.
11-07-13
Beyond 5/3/1
Cycle 1 . Week 2 . Day 3
Bench Press
1 x 5 x 40kg
1 x 5 x 50kg
1 x 3 x 60kg
1 x 3 x 70kg
1 x 3 x 80kg
1 x 1 x 90kg
1 x 4 x 100kg *
1 x 5 x 100kg *didn’t get what I wanted on my max set, so I did it again and got it.
1 x 2 x 105kg (Joker)
1 x 1 x 107.5kg (Joker)
3 x 8 x 70kg (5 down sets, wide grip)
*All sets supersetted with 15 band pullaparts or facepulls
*20 chins
Incline Dumbbell Bench Press
1 x 15 x 12.5kg
1 x 12 x 17.5kg
1 x 10 x 20kg
1 x 8 x 22.5kg
1 x 6 x 25kg
CS 2-Handed Dumbbell Row (supersetted with DB Inclines)
1 x 15 x 12.5kg
1 x 12 x 17.5kg
1 x 10 x 20kg
1 x 8 x 22.5kg
1 x 15 x 25kg
Barbell Triceps Extension
Rest Pause x 13, 8, 6 x 30kg
Notes
-I aimed to beat my reps by 1 from last week, only got 4. So I rested a minute and repeated the set and got the 5 reps. Not too sure what was with this, but I will take it.
-Felt relatively strong and upbeat throughout.
I saw a nutritionist and cleaned up my diet two weeks ago. Bodyweight on the downward slope: 94.8kg today. Not trying to become a skinny bitch, just de-bloating and shit.
Could you explain the “joker” set?
[quote]chobbs wrote:
Could you explain the “joker” set?[/quote]
Buy the book. nah just kidding.
it is as simple as working up after your main set with 5-10% jumps.
wave 1 you work up in 5s, 3s in wave 2, singles in wave 3.
[quote]florelius wrote:
[quote]chobbs wrote:
Could you explain the “joker” set?[/quote]
Buy the book. nah just kidding.
it is as simple as working up after your main set with 5-10% jumps.
wave 1 you work up in 5s, 3s in wave 2, singles in wave 3.
[/quote] Ok I think I misunderstood Jokers then.
I thought it was fx in week 1(5rep week), say you get 13 reps on the final 5+ set. After a rest then you increase the weight by 5-10% and make 5 reps, rest and increase by 5-10% until you cant manage the 5 reps.
[quote]Backbone wrote:
[quote]florelius wrote:
[quote]chobbs wrote:
Could you explain the “joker” set?[/quote]
Buy the book. nah just kidding.
it is as simple as working up after your main set with 5-10% jumps.
wave 1 you work up in 5s, 3s in wave 2, singles in wave 3.
[/quote] Ok I think I misunderstood Jokers then.
I thought it was fx in week 1(5rep week), say you get 13 reps on the final 5+ set. After a rest then you increase the weight by 5-10% and make 5 reps, rest and increase by 5-10% until you cant manage the 5 reps.
[/quote]
No you didnt misunderstand, you said the exact same thing I said LOL, expect I didnt specify that Wendler recommend one to go all out on the last set.
For Beyond 531, the Joker sets can either be heavy singles or a heavy PR set.
So, say 200kg is my final deadlift work set - I can try set a PR with this, then do some heavy Joker singles at say 210kg, 220kg etc… or I can do a single for my final work set; 200 x 1, then use a Joker set to hit a PR; 210 x 5 for example.
There are many variations, but the Joker set has a SLIGHTLY different use in Beyond 531 than in standard 531.
Personally I am using them for heavy singles and doubles so far.
Important to keep in mind, Beyond is a totally different set and rep scheme, and is really only related to 531 in philosophy and presentation.
12-07-13
Beyond 5/3/1
Cycle 1 . Week 2 . Day 4
Deadlift
1 x 5 x 70kg
1 x 4 x 85kg
1 x 3 x 102.5kg
1 x 3 x 120kg
1 x 3 x 135kg
1 x 1 x 152.5kg
1 x 7 x 170kg
1 x 2 x 182.5kg (Joker)
1 x 1 x 190kg (Joker)
4 x 3 x 130kg (down sets)
*All sets supersetted with quad stretches and band int/ext rotations
Kettlebell Swing
50 total reps with 40kg bell
*All sets supersetted with neutral grip chins and pushups
Ab Circuit
10 x weighted situp (10kg)
10 x hanging leg Raise
15 x ab wheel rollout
20 x side bend (20kg)
Notes
-I pulled an extra rep on my final work set, doubled my first Joker set and did a single at 190kg. Did the down sets at 130kg as it was easier than reloading it with 120kg.
-Good day’s lifting, really enjoyed it.
What happened??? Where’d you go???
[quote]believer423 wrote:
What happened??? Where’d you go???
[/quote]
Haha, a storm took out my internet and this site is blocked at work :(. Updates to follow!
15-07-13
Beyond 5/3/1
Cycle 1 . Week 3 . Day 1
Overhead Press
1 x 5 x 25kg
1 x 5 x 30kg
1 x 3 x 35kg
1 x 3 x 42.5kg
1 x 3 x 47.5kg
1 x 1 x 52.5kg
1 x 1 x 60kg
1 x 1 x 62.5kg (Joker)
1 x 3 x 65kg (Joker)
Rest Pause x 12, 5, 4 x 42.5kg
*All sets supersetted with 15 band pullaparts or facepulls
Close Grip Bench Press
5 x 10 x 50kg
*All sets supersetted with chins
Weighted Chins
Rest Pause x 7, 5, 4 x BW +15kg (this is probably some form of PR I guess)
Barbell Curls
Rest Pause x 15, 12, 5 x 30kg (bicep PR lolz)
Notes
-Yeah so my internet and phone got fucked over by storm + tree. I had a good lifting week though!!
-I used one of the Joker sets for the AMRAP set, as optioned within Jim’s new book. Intuitive training ftw.
16-07-13
Beyond 5/3/1
Cycle 1 . Week 3 . Day 2
Squat
1 x 5 x 47.5kg
1 x 5 x 60kg
1 x 5 x 72.5kg
1 x 5 x 82.5kg
1 x 3 x 95kg
1 x 1 x 107.5kg
1 x 1 x 120kg
1 x 7 x 125kg (Joker)
1 x 1 x 130kg (Joker)
1 x 1 x 137.5kg (Joker)
1 x 1 x 140kg (Joker)
1 x 1 x 150kg (Joker)
4 x 8 x 82.5kg (down sets)
*All sets supersetted with quad stretches and chins
Straight Leg Deadlift
5 x 10 x 50kg
*All sets supersetted with 10 push ups
Ab Circuit
10 x weighted situp
10 x hanging leg Raise
15 x ab wheel rollout
20 x side bend
Notes
-My squat felt really good on this day. I have been putting more effort into stretching and it seems to be helping. Did all the down sets with a pause in the hole.
18-07-13
Beyond 5/3/1
Cycle 1 . Week 3 . Day 3
Bench Press
1 x 5 x 40kg
1 x 5 x 50kg
1 x 3 x 60kg
1 x 3 x 70kg
1 x 3 x 80kg
1 x 1 x 90kg
1 x 1 x 100kg
1 x 4 x 105kg (Joker) —PR
1 x 2 x 110kg (Joker) —PR
4 x 8 x 70kg (down sets, wide grip)
*All sets supersetted with 15 band pullaparts or facepulls
*20 chins
Incline Dumbbell Bench Press
22.5kg x 12, 8, 8, 6, 6
Dead Stop DB Row (supersetted with Inclines)
5 x 10 x 22.5kg
Barbell Triceps Extension
Rest Pause x 14, 8, 6 x 30kg
Notes
-Probably my best benching session ever. I felt good through the PR set so I went for a double at 110kg and nailed it easily; very happy!
-I feel all the extra upper back work is helping my bench.
-Having a split routine for the first time in ages is great as I can really hammer my upper body.
19-07-13
Beyond 5/3/1
Cycle 1 . Week 3 . Day 4
Deadlift
1 x 5 x 70kg
1 x 3 x 85kg
1 x 3 x 102.5kg
1 x 3 x 120kg
1 x 3 x 135kg
1 x 1 x 152.5kg
1 x 1 x 170kg
1 x 1 x 182.5kg (Joker)
1 x 1 x 200kg (Joker)
1 x 3 x 160kg (down set)
1 x 3 x 150kg (down set)
1 x 3 x 140kg (down set)
1 x 3 x 130kg (down set)
*All sets supersetted with quad stretches and band int/ext rotations
Ab Circuit
10 x weighted situp (10kg)
10 x hanging leg Raise
15 x ab wheel rollout
20 x side bend (20kg)
Notes
-I felt fairly drained heading in to this day of training, so instead of kettlebell swinging I decided to do a heap of semi heavy down sets and I put the focus heavily on glute activation and hip drive.
Cycle 1 done and dusted. I really enjoyed it, feel like my strength is picking back up. I’ve had my two rest days and I will begin cycle 2 tomorrow! Deload doesn’t happen until week 7, or maybe further on depending on how I feel.
Bodyweight: 94kg.
Thoughts on the first cycle:
Volume of main lift seems substantially more than with 5/3/1. If you do the full spectrum of work sets plus jokers plus down sets, you have really got a lot of volume in.
I realised this after questioning whether a “big” push assistance exercise was necessary on a bench or press day. It is in my opinion, but yeah you can spend up to an hour on the main lift alone.
Most training days are averaging around 90-100 minutes, excluding warm up and stretching.
I can see why Jim has us using 85% of 1RM as opposed to 90%. Start too heavy and you are doomed! Use an inflated max and you are doomed, simply because it will be impossible for you to complete the joker sets as programmed.
23-07-13
Beyond 5/3/1
Cycle 2 . Week 1 . Day 1
Overhead Press
1 x 5 x 25kg
1 x 5 x 32.5kg
1 x 3 x 37.5kg
1 x 3 x 45kg
1 x 3 x 50kg
1 x 1 x 57.5kg
1 x 5 x 62.5kg
1 x 1 x 65kg (Joker)
1 x 1 x 70kg(Joker)
1 x 1 x 72.5kg(Joker)
4 x 8 x 45kg (down sets)
*All sets supersetted with band pullaparts or facepulls, or chins
Weighted Chins
Rest Pause x 13, 7, 5 x BW +5kg
Close Grip Bench Press
1 x 3 x 47.5kg
1 x 3 x 55kg
1 x 3 x 62.5kg
1 x 1 x 70kg
1 x 7 x 77.5kg
1 x 2 x 82.5kg (Joker)
1 x 2 x 85kg(Joker)
1 x 2 x 90kg(Joker)
1 x 1 x 92.5kg(Joker)
4 x 8 x 55kg (down sets)
*All work sets supersetted with internal / external rotations
*All down sets supersetted with:
Dead Stop DB Rows
5 x 10 x 22.5kg
Barbell Curls
Rest Pause x 15, 10, 6 x 30kg
Notes
-DAY 1 of CYCLE 2… loving this shit!
-I really cannot stress exactly how much I am enjoying Wendler’s Beyond routine… it fucking rules!
-I’m not deloading until after 2 or 3 cycles, but I did take a 3 day weekend.
-From this cycle I am using close grip bench on the Beyond 531 sets and reps (5th Main Lift), instead of just a 5 x 10 arrangement. I find the Press day easy enough that it shouldn’t hurt my recovery, and I want to slam my upper body as much as possible.
-My Overhead Press is starting to gain momentum; everything felt fairly easy today and I finished 5kg shy of my best max.
-With the rest-pause weighted chins I’m doing +5 BW in week one, +10 BW in week 2 and +15 BW in week 3.