Goals & Gains Lug's Spear: Unleashed S&P

Andy Rickert said:
Although Wendler doesnt necessarily talk about deloading this way, I use the deload week as more of a chance to get creative with my lifting. Ill throw dumbbell jerks, push presses, snatches, hang cleans, power cleans, random oly assistance (the assistance moves like high pulls dont require nearly as much technique) and other explosive stuff in, plus other core work and such. Taking one week off of a lift will definitely not kill form or strength, and it definitely helps keep the 5/3/1 fresh, as opposed to doing the same lifts week after week.
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Do you take a week off as opposed to deloading? I was thinking of starting with 135 and adding 5 or 10lbs until I get back to where I was. I think I am going to try 3X5 until I get back to 165 and then switch to the 3X3 for the bench comp.
 
I take the whole week off of conventional lifts, dont really bother with the deload
 
SOHP
-2xBar warm up sets-
115X1
115X1
120Xfail (couldn't lock it out)
115X1
115Xfail
110X1
110X1
110X1
-Lower back was pretty sore form deadlifts, but I felt like doing some singles today.

SQUAT
-Bar warm up set-
165X5
165X5
165X5
-First time my right mcl bothered me during squats. I wasn't wearing any knee sleeves. Time to see a doc?
 
I suggest warming alot more before squats. I used to jump right in like you do, and paid for it with hurting knees, hips, among other things. Lay off squats for a few days and give your knees a break. When you come back to squatting, try to do a more extensive warm up before jumping into your heavy sets.

I liked this article on t-nation (I think there are minimal biotest plugs)
TMUSCLE.com | The Perfect Workout Checklist
 
Thanks for the advice Andy, I will twarm up a lot more form now on. I have also been thinking about throwing some DB snatches into my lifting for the fun of it so for the next ATL meet up I can figure out how to do it with a BB.
 
3.5 mile jog
-My friend signed me up for a 5k for my upcoming birthday and I have not been running... so I am going to try to run as much as I can before the race.

Sledge Hammer Levering
-It really is hard to ignore all the bending material in my room. I can't wait to get to work on that box of steel.
 
BENCH (DELOAD)
155X5
155X5
155X5
155X5
155X4
-Hmmm lowering weight for a week or two has made my bench strength go down some it seems. Hopefully it will help me improve when I get back that 10lbs.

DEADLIFT
135X10 (DOH)
135X10 (DOH)
-knee sleeves-
225X5
225X5
225X5
225X5
225X5
-The 10lb dumper plates didn't fit too well so I did 225 with the 5x5 as opposed to 245 with 3x5. The last set was hard, but I think I could have done it with 245.
225X5
 
david-and-goliath-2-1.jpg
 
SOHP
Bar warm up sets x2
110X3
110X3
110X3
-WL was already at the gym and gave me some tips for technique. He mentioned that I need to get my head through faster, keep my chest up, and mentioned the unlocked hip thing from Rip's videos.

SQUAT
95X10 (not much time for warm ups so I only did this set)
185X3
185X3
185X3
-Not too difficult, need more weight. WL said my heels were coming up slightly off the ground which may be a cause of my knee discomfort.

Edit: Midnight 3 mile jog @ 28:11 pace.

Notes: I got wasted last night, but luckily I recovered enough to hit the gym for a short duration. I think with some fixes to my SOHP technique I'll get that 145 press soon enough.
 
Man, between your bending video and WLs various videos of shit in his driveway, I'm starting to think I must be the poorest son-of-a-bitch on here. When I lived in Atlanta my entire neighborhood was a complete shithole. Of course, I'm a scientist in academia -- we're not exactly known for our earning power. :rolleyes:

I'll second everything Andy said about squat warmups. I've been religious about that (and wearing my knee sleeves) ever since my knees went bad. Stiff-legged deadlifts and glute bridges have helped me too -- maybe give that a shot?

Nice training in here!
 
plugchop said:
Man, between your bending video and WLs various videos of shit in his driveway, I'm starting to think I must be the poorest son-of-a-bitch on here. When I lived in Atlanta my entire neighborhood was a complete shithole. Of course, I'm a scientist in academia -- we're not exactly known for our earning power. :rolleyes:

I'll second everything Andy said about squat warmups. I've been religious about that (and wearing my knee sleeves) ever since my knees went bad. Stiff-legged deadlifts and glute bridges have helped me too -- maybe give that a shot?

Nice training in here!
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WL lives less than a mile from Mom's house, small world. Where did you used to live Plugchoppa?

Thanks for the advice, I am going to have to take better care of my knees. I am going to have to look up these glute bridges you speak of. The last thing I need is something to stop me from training.
 
Lug's Spear said:
WL lives less than a mile from Mom's house, small world. Where did you used to live Plugchoppa?
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I lived off Memorial Drive, on a road located between Dekalb County Jail and a methadone clinic. :icon_sad: Nice place to raise a family!

Lug's Spear said:
Thanks for the advice, I am going to have to take better care of my knees. I am going to have to look up these glute bridges you speak of. The last thing I need is something to stop me from training.
Click to expand...

Don't do them like this unless you like looking up other dude's shorts.


WL and Ascendant and I were talking about these on Facebook recently, and it prompted me to try them this way:

I've been bridging onto my squat box (jammed up against a wall so it doesn't slide). It seems to increase the ROM. When I was just lying down on the floor and doing them it didn't feel like much was happening. But using the box and holding and squeezing at the top definitely feels like something is happening.
 
BENCH
160X5
160X5
160X4
160X3
-Slowly moving to the 3X3. I am still a little depressed that I can't go right back at 165 for three sets of five no problem as I did before deloading a bit. I keep forgetting to grip the bar as hard as I can, but when I do remember it feels like I lose power.

DEADLIFT
256X3
256X3
256X3
256X3
256X3
-The collars they have in the room with the bumper plates weigh 2.5 kgs each. I felt pretty good, near the last set I started rounding a little. I felt like I could have done another set, but it probably wouldn't have been with proper form.


BENDING
-12 X 3/16 X 7" round steel stock
-5 X 3/16 x6'' round steel stock

bender02.jpg


Notes: Triples are fun and I also noticed there is some sort of record board divided into weight classes. There isn't even a record up for deadlifts in my weight class since the room is new or maybe no one saw the board. I wasn't about to put up my 280 because I think I can do more for 1RM at this point. The powerclean for my weight class is only 165 so I might have to see if I can beat that after I learn how to do them. The squat one is out of my reach and so is the bench one however :icon_neut
 
25 min jog... felt kind of sick so I cut it short.

Sledge Hammer Levering

Chin Ups
-BW X13
-BW X12
-BW X10
 
POWER CLEANS
136X1
136X1 (caught this one on my wrists >.<)
126X5
126X5
126X5
126X5
126X5
-After thinkin about it I realized I started off the floor too slow. I might as well have been doing hang cleans this whole time. I am going to keep doing these and hopefully figure out how to do this smoothly.

SOHP
115X1 (tried for 2 and failed 2nd rep)
115X1 (tried for 2 and failed 2nd rep)
115X1
115X1
-Shoulders were pretty tired from power cleans. This kind of pissed me off because I came here hoping to do 3X3 with SOHP today.

SQUAT
135X5
155X5
176X4
176X4
176X4
-My core was really tired by the time I did these so it was hard to make sure my back didn't round.
 
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