No Rest for the Weary

[calvus]

Happy Birthday, CRZA!

 

[dinpappa]

Congrats CRZA May you get +10 to all lifts as a present

 

[CRZA]

Congrats on all the PRs! A 71 kg big 3 improvement for the year is excellent. Good luck in 2012.

Thanks, and to you too!

This. Also happy early birthday CRZA !

Thanks bro

Happy Birthday, CRZA!

hah, Thanks man. Silly girl, got the age mixed up.

Congrats CRZA May you get +10 to all lifts as a present

Lol, Lets hope it does. Thanks man

New page, cant let it go to waste:

 

[CRZA]

 

[CRZA]

Day 3
Full cleans
50 x 3
60 x 2
70 x 2
80 x 1
85 x 1
90 x 1
97.5 x 0
70 x 3

Bench Press:
bar x 10
40 x 7
60 x 5
80 x 4
---------
100kg x 8 x 4

No real problem, but I start too notice some fatigue in the later sets.
Just have to remember to keep a good rhytme, but with this "light" weight, its not really any issue.

Squats:
60 x 5
80 x 4
110 x 3
130 x 5
140 x 5
no belt, really sucks to squat without a belt, lol
squats def. feel way stronger after smolov.

Good Mornings
Working up to a nice crisp max, this will be my 90% of my max for 5/3/1
60 x 5
80 x 3
90 x 2
belt
100 x 2
110 x 1
120 x 1

Strict press:
60 x 3
65 x 3
70 x 3
75 x 1

Tomorrow ill just do some grip work, and some back work and curls

 

[dinpappa]

When are you starting 531?

 

[belph]

Humna humna humna humna. You find such great pictures.

 

[CRZA]

When are you starting 531?

Starting next week Monday to be accurate.

Humna humna humna humna. You find such great pictures.

Yes, I enjoy doing research

 

[dinpappa]

Page 79 really delivers!

Good luck, im finishing cycle 1 this weekend. Then i do deload a few days making it 6-7 days without the compound before i start next cycle. ill just do assistance those days.

 

[StevenH]

Happy belated birthday! And once again, top notch pictures.

 

[JauntyAngle]

Happy birthday! Good luck maintaining a a moderate amount of lifting in your eye candy log. Just don't overdo it.

 

[CRZA]

Page 79 really delivers!

Good luck, im finishing cycle 1 this weekend. Then i do deload a few days making it 6-7 days without the compound before i start next cycle. ill just do assistance those days.

Thanks. Good, be sure to follow page 80
Sounds like a good plan.

Happy belated birthday! And once again, top notch pictures.

Thanks man

Happy birthday! Good luck maintaining a a moderate amount of lifting in your eye candy log. Just don't overdo it.

haha, I know. I have to remember what my priorities are.

Extra workout:

Barbell rows
bar x a couple
40 x 8
50 x 10
60 x 10
70 x 8
75 x 8
80 x 8
70 x 10

Barbell rear delt row (rowing the bar up to chest level)
60 x 5
60 x 5
60 x 5

Chins:
bw x 10,10,5,5
changing grip and width

Grip:
2 Hand pinch:
40 x 5
50 x 3
55 x 3
60 x a couple fails
40 x timed hold, managed around a minute

Hub grip:
5kg x a couple of singles

Curls 3 x 10
Finger curls 3 x 20

 

[CRZA]

New chicks

 

[CRZA]

5/3/1 Plan next week:

1
Cleans
Squats 5/3/1
Good Mornings (wendlers assistance programming)
Abs

2
Deadlifts 5/3/1
Front Squats (wendler assistance programming)
Shrugs, work up to a set of 20
Grip / arms

3
Bench 5/3/1
Push Press (wendler assistance programming)
Rows 3 x 10
Grip / arms

4
Press 5/3/1
Close grip bench (wendler asssiatance programming)
Chins 3sets
Grip / arms

 

[belph]

5/3/1 Plan next week:

1
Cleans
Squats 5/3/1
Good Mornings (wendlers assistance programming)
Abs

2
Deadlifts 5/3/1
Front Squats (wendler assistance programming)
Shrugs, work up to a set of 20
Grip / arms

3
Bench 5/3/1
Push Press (wendler assistance programming)
Rows 3 x 10
Grip / arms

4
Press 5/3/1
Close grip bench (wendler asssiatance programming)
Chins 3sets
Grip / arms

Sounds good to me. I'm curious though, why is the PP an assistance movement on bench day ?

 

[CRZA]

Your supposed to use an "opposite" assistance exercise. So as an assistance for deadlifts you use a squat movement (front squats), for overhead press, use a bench press assistance (close grip).

Wendlers original spreadsheet used incline press after bench. I do not like the incline press, and thought it would be better to add a horizontal pressing exercise, so I went with push press. I sent wendler a question on elitefts about using push press as an assistance, but he has not responded

 

[belph]

Your supposed to use an "opposite" assistance exercise. So as an assistance for deadlifts you use a squat movement (front squats), for overhead press, use a bench press assistance (close grip).

Wendlers original spreadsheet used incline press after bench. I do not like the incline press, and thought it would be better to add a horizontal pressing exercise, so I went with push press. I sent wendler a question on elitefts about using push press as an assistance, but he has not responded

Hopefully he'll get around to it.

It seems odd to me. Considering you should be able to PP a bit more than you can strict(Unless you're Din). How would you work around this ? Just go lighter ? I think that would ultimately defeat the purpose. Perhaps make the push press the main movement and use the strict as a assistance ?

 

[CRZA]

The wendlers assistance programming is like this;
You use 90% of your 1RM.

week one: 3 sets of 10, the highest being 70% x 10
week two: 2 sets of 8 and last set being 80% x 6
week three: 3 sets of 5, the last set being 85% x 5
week four: deload
If you complete the reps, you move up 5lbs / 10lbs as you would on a 5/3/1 lift

Im still doing smolov jr for a while, so I wont do 5/3/1 for upper body lifts yet, so I got some time to think about it.

 

[belph]

The wendlers assistance programming is like this;
You use 90% of your 1RM.

week one: 3 sets of 10, the highest being 70% x 10
week two: 2 sets of 8 and last set being 80% x 6
week three: 3 sets of 5, the last set being 85% x 5
week four: deload
If you complete the reps, you move up 5lbs / 10lbs as you would on a 5/3/1 lift

Im still doing smolov jr for a while, so I wont do 5/3/1 for upper body lifts yet, so I got some time to think about it.

Makes sense. JR for bench ?

 

[CRZA]

yeah, I have to get some kilos for my team