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Old 02-24-2012, 08:28 AM   #841
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Originally Posted by Sobchak View Post
You'll be alright, just got some beer and pizza in you. Maybe call up a blockhead for some dome.
Best advice I've heard all week!

Quote:
Originally Posted by miaou View Post
Is this the "PL version" of 5/3/1?

What are the differences?
Two major differences:
-Instead of AMRAP, you do 2-3 heavy singles at your training max (only on your 3's and 5/3/1 days)
-Each wave goes 3/5/1 instead of 5/3/1. I.e Week 1 is 3's, Week 2 is 5's, Week 3 is 5/3/1, and Week 4 is deload.

I like it so far.

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Old 02-26-2012, 11:01 PM   #842
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Sunday, February 26, 2012

Wave 2, Week 2, Day 3 and 4

Deadlifts
135x5 x2 sets
225x5 x2 sets
265x5
305x5
345x5


Bench
45x5 x2 sets
95x5 x2 sets
135x5
140x5
160x5
180x5


Front Squat
135x5
185x3 x3 sets

Pendlay Rows
155x5 x5 sets

Ab roll-outs from knees
--

One hour and a bit workout.

Easy deadlifts. Mixed grip on 305, belt on 345.

Bench was amazing today. Great pop off chest.

Front squats for the first time in ages. Wrist flexibility isn't what it used to be haha.

Rows felt strong today.

Ab roll-outs continue to be tough. No GHR because was occupied when I wanted it (was going to superset with abs). Didn't do it after because had to get out of there.

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Old 03-01-2012, 09:57 PM   #843
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Thursday, March 1, 2012

Combined again...

Wave 2, Week 3, Day 1 and 2

Squat
45x10 x2 sets
135x5 x2 sets
185x5
225x3
245x5
280x3
310x1
325x1 x2 sets


Low-bar Squats
235x5 x3 sets

Press
45x10 x2 sets
65x5
95x3
105x5
120x3
135x1
140x1 x2 sets


GHR
BWx15 x3 sets

Chins
BWx10, 8, 6, 4, 2

Chins super-set with GHR for most part..
--

Belt on 310 squats and heavier as well as low bar. 325 singles felt quicker than 280 triple..

Belt on 135 and heavier presses. Don't really feel a difference with it. Bar speed was ridiculous on the singles. Slow on the 5 and 3 sets though.

GHR for 15 reps are killer! Love 'em.

Right knee has been creaky lately, don't know why. Slightly inflamed perhaps? May have to do with the fact that I've been doing a lot of running in dress shoes lately (to catch buses...). Atleast 4 times this past week (maybe I should leave earlier..)

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Old 03-01-2012, 10:00 PM   #844
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Good lifting. Will you be doing any Oly lifting at all in the near future?

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Old 03-01-2012, 10:33 PM   #845
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Good lifting. Will you be doing any Oly lifting at all in the near future?
Thanks.

Not to sure. Maybe in July when my schedule opens up a bit. I have a busy 4 months ahead of me. All March and April is going to be hectic as I finish undergrad (thesis, poster presentation, work in progress seminars, exams, assignments). Then May to June will be spent primarily prepping for the MCAT as well as working.

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Old 03-01-2012, 10:56 PM   #846
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Quote:
Originally Posted by toonie View Post
Two major differences:
-Instead of AMRAP, you do 2-3 heavy singles at your training max (only on your 3's and 5/3/1 days)
-Each wave goes 3/5/1 instead of 5/3/1. I.e Week 1 is 3's, Week 2 is 5's, Week 3 is 5/3/1, and Week 4 is deload.

I like it so far.
That looks like the Matt Rhodes version of 5/3/1. So is it just singles? No heavy doubles or triples?

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Old 03-02-2012, 08:22 AM   #847
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Originally Posted by hatchoo View Post
That looks like the Matt Rhodes version of 5/3/1. So is it just singles? No heavy doubles or triples?
Yeah the powerlifting version of 5/3/1 is basically the same as the Matt Rhodes unofficial version that was going around. The extra sets are just singles at 100% of your training max.

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Old 03-02-2012, 10:04 AM   #848
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^this.

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Old 03-02-2012, 01:20 PM   #849
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Good consistent work. Press is looking nice!

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Old 03-02-2012, 01:50 PM   #850
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Quote:
Originally Posted by toonie View Post
Two major differences:
-Instead of AMRAP, you do 2-3 heavy singles at your training max (only on your 3's and 5/3/1 days)
-Each wave goes 3/5/1 instead of 5/3/1. I.e Week 1 is 3's, Week 2 is 5's, Week 3 is 5/3/1, and Week 4 is deload.

I like it so far.
Doing 3's before 5's is a bit counter-intuitive. Does he explain the reasoning behind switching them around?

Frequent singles are fun. There's no way around that.

Quote:
GHR
BWx15 x3 sets
GHR... I'm jelly.

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