Right so here's another lame '09 member registering to get a sixpack yesterday and a gazilion pounds of LBM for tomorrow. Not really, not here to complain about having to shank my dealer whom I got beef with either, sorry guys.
Been lurking here for quite some time, but never had to register because everything I needed to know was allways right there, which is awesome btw.
So here's my story (i'll keep it short dun worry)
Weight; 150-155 (seriously I can be anybodies bitch), came from 114 and didn't even have hawt abs then, ino awesome genes right
BF; Couldn't tell ya, 14% rougly
Height; 5 8"
Training since a year, bit more, with standard stuff, split, FB, tried bit of everything worked duh I'm nub so what did ya expect
Had fucked up knee's which made backsquats impossible, but legpresses too so that was no quad training, could do DL's so did what I could. Knees are a bit better, and frontsquats are tolerable now THANK GOD, backsquats still not so much, but I'll just stick with FSQ"s for now
Did taek-won-do (pussy version of kickboxin') for longtime, kept me to the awesome 114 so ye no more of that picked up weightlifting instead, blame this for shitty knees.
Anyway, wanted to stop doing a bit of everything only thing I kept constant is just to bust my fucking arse in the gym and treat every set like gym might close after. So ofc, as a T-Nation reader wendler 5/3/1 came to mind, SS too but that's not realy what I'm LF.
FSQ; Not tested, doing that this monday gonna be low only been doing this 2-3 months
BOR; (underhand grip); 198 for 2x9
BP; last time I did was 5 singles @209 but BPing messed up my shoulder (did BB elbows flare style shitness, been doin DE days for technic PL style elbows tucked etc thnx to article)
Now for the real thing, I hoped you guys could help me out deciding Wendlers 5/3/1 scdedual as my normal forum hasn't really got any experience with the program (which is why I joined here)
Monday (Boring but big);
MP-3x5 of 3x3 of 5-3-1
MP-5x10 @ 50% (easy)
DL-3x5 of 3x3 of 5-3-1
DL from deficit-5x10 @ 40% (easy)
DL Rack Puls- 5x10@70%
Hanging leg raises-5xF
BP-3x5 of 3x3 of 5-3-1
DB BP- 5x10
Friday(Boring but big);
FSQ-3x5 of 3x3 of 5-3-1
FSQ-5x10 @50% (easy)
Wanted to keep rest @4 mins for main lifts, @2mins for acc. work. Will keep increase workload on acc. but careful not to cause too much of a strain, will refrain from going to failure on acc. sets unless building up to 1 set instead of 5x10
Any comments, inputs, flames w/e ?
Owh ye, not a native speaker so if I make some dumb as spelling mistake shank me