I agree, 5/3/1 is always nice as a break or after time away to get reacquainted with training. Over time I have kept the principles, but used varying methods for each lift based on my own body. I know when I restarted 6 months ago the weights were so low I was embarrassed. Now after 2 cycles of sticking to the program and 4 or 5 of my adaptation, I feel like I’m really in a groove and headed the right direction.
I think you both have good points. For me, it just helps to switch things up for a bit so I can just mindlessly plug along.
In: 10 minutes elliptical
-
Paused DL (sumo)
3-second pauses right after the plates break the floor
135/3 (conv)
135/3
225/3 (conv)
225/3
315/2 x 4 -
Paused Bench
3-second pause on chest
45/5
135/3
185/3
205/5 x 3 -
Pendlay Row
135/8
185/6
155/10 -
Inverse Leg Curl
3p/3
2p/4 x 3 -
DB Shrug
75/20 x 3
Out: 10 minutes elliptical
Just popping in to see how other people are doin.
Good to have you
How did you like the Inverse Leg Curl?
Maybe too early to tell? It’s tough like a GHR. I had a tough time keeping my hips extended and not caving over. I’ll definitely keep it in the rotation some and report back
Yeah, that thing is pretty tough! Hardly anyone ever uses the one at my gym, it’s exciting to see somebody trying it out.
I honestly had to see someone else use it to have any idea how
Are these Spoto style just off the chest or actually touching for 3 seconds? Just a curiosity from a guy with a poverty bench, lol.
Good question, but, remember, my bench is terrible.
I was touching without sinking, if that makes sense. So it’s on my chest, but I’m trying to keep all the weight in my hands.
In: 10 minutes spin bike
-
Deadlift
Sumo
135/5
135/3
225/3
325/3 x 3
Did a lot of Cossack squats in between the warmups, which I think was a good idea -
Paused Squat
Placed the bar as high as I could and took a really narrow stance. I’m trying to force my right knee through the range of motion a little bit - it likes to get out of there and shift everything over to my left hip. 3-second pauses. No knee sleeves.
45/5
135/5
185/8 x 2 -
Lying Leg Curl
Trying to stay really light and contract hard.
100/8
120/8
110/8 -
Standing Calf Raise
200/10 x 3 -
Hanging Leg Raise
BW/10 x 3
Out: 10 minutes spin bike
In: 10 minutes elliptical
-
Bench Press:
45/10
135/5 x 2
185/3
225/1
250/2
215/6 x 3 -
Chin-up
BW/8 x 3 -
OHP
45/8
95/5
140/4 x 3 -
C/S DB Row
25/8
40/12 x 3 -
Superset:
- Cable Face Pull
60/8
45/12 - DB Lateral
20/12 x 2
- Superset:
- HS Preacher Curl
1p/15
1p/12 x 2 - V-bar Pressdown
50/15
50/12 x 2
We never chose the reps mate
The reps chose us
Back to it
In: 10 minutes spin bike
-
Squat
I’ve moved to a really high bar and narrow stance, and that feels significantly better on my knee even though it seems like it should feel worse. Go figure.
45/5
45/5
135/5
185/5
225/3
275/6 x 3 -
Snatch-Grip RDL
135/10
185/10 x 2 -
Leg Extension
40/12 x 3 -
Hip Abduction
2p/15 x 3 -
Standing Calf Raise
160/15
160/12 x 3 -
Crunch Machine
80/8
60/10 x 2
Out: 10 minutes spin bike
Gonna have to give these snatch grip RDLs a go myself mate
How do they feel?
I imagine they are Doms central
When I read it, I didn’t see the point of the snatch grip since I’m not coming from the floor. After doing them, though, I felt like I got a better stretch for some reason.
I didn’t go heavy, but I’ll let you know about the DOMS tomorrow!
Looks amazing bud
That’s phenomenal! Bet you’re excited to get in.
Thanks gents. We can’t wait. The hotel life has worn out its welcome, especially with me working from home. To top it off, someone in my son’s class tested positive, so now my son is doing school from the hotel for the next two weeks. He gets to go back the day we move in!