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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Wed Mar 30, 2011 12:30 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
ten minutes? how long are you waiting between each set? most of what i've read says to wait at least 3 minutes between each set if your goal is to get stronger.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Wed Mar 30, 2011 1:08 pm 
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Stegosaurus
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Location: San Jose, CA
Adena wrote:
ten minutes? how long are you waiting between each set? most of what i've read says to wait at least 3 minutes between each set if your goal is to get stronger.


I get confused on this. I never know what to wait. I've seen such a range of recommendations. I usually rest 1-2 min. until I feel ready for the next set, but I don't know if that's the right way to go about it.

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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Wed Mar 30, 2011 6:51 pm 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
lobsteriffic wrote:
Adena wrote:
ten minutes? how long are you waiting between each set? most of what i've read says to wait at least 3 minutes between each set if your goal is to get stronger.


I get confused on this. I never know what to wait. I've seen such a range of recommendations. I usually rest 1-2 min. until I feel ready for the next set, but I don't know if that's the right way to go about it.


You got it right on there Lobsteriffic. That's the key. You rest as long as you need to rest.

For me, this week's sets of this cycle don't need a ton of rest to hit the prescribed reps. I think the numbers are evidence of that. So, I'm resting 1 or less between...maybe 2-3 before the final set. I also mentioned in an earlier post that this cycle of the 5/3/1 is more of a 4-week vacation for recovery than for growing.
I know that if I continue to do consecutive cycles, the increase in weight on the bar will be more than such a short rest time can handle - at which point you'd see me rest longer...up to 5 minutes.

Though, as far as I've studied, the exercise becomes more aerobic in the 30 sec. rest range...1-5 minutes is a good frame of reference for anaerobic strength/hypertrophy gains.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Thu Mar 31, 2011 7:30 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
I wasn't trying to call you out or something, I was just curious what other people do.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Thu Mar 31, 2011 7:50 pm 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
No worries, Adena. I didn't think you were. 8) It was more for Lobsteriffic. Plus, I was just feeling a little wordy, that's all. :oops:

Today's W/O:

Deads:
1x5 - 85kg
1x5 - 105kg
1x5 - 127kg
1x3 - 144kg
1x4 - 161kg (woohoo! PR!)

All with no belt

I took longer rests today...feeling quite sluggish this morning. All was done in 15 minutes.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Thu Mar 31, 2011 8:40 pm 
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Stegosaurus
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Location: San Jose, CA
Congrats on the PR!

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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Sat Apr 02, 2011 8:00 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
lobsteriffic wrote:
Congrats on the PR!

Thx! one step further forward and another notch in the belt of progress! :)


Today's W/O:

OHP:
1x10 - 35kg
1x5 - 57kg
1x3 - 60kg
1x8 - 67kg (PR!)

Oh, and I just set up my numbers for SL 5x5 intermediate - aka, Madcow's 5x5/Bill Starr's 5x5 and I'm really looking forward to getting started after next week.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Sat Apr 02, 2011 5:36 pm 
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Manatee

Joined: Sun Mar 27, 2011 4:50 pm
Posts: 237
Location: Moorestown, NJ
Nice work with the PRs! Feels great, doesn't it ?


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Sun Apr 03, 2011 6:32 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Every time man! it's addicting. I'll take 'em anytime I can get 'em! 8)


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Mon Apr 04, 2011 3:09 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Today' W/O:

Commencing the deload week...then, on to the SL 5x5 intermediate!

Squat:
1x5 - 78kg
1x5 - 84kg
1x5 - 91kg

just enough rest between to change weights and get back under the bar.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Mon Apr 04, 2011 4:01 am 
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Elephant
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Location: Scotland
Nice work on PR's, you have a strong press!

gsop_3 wrote:
Oh, and I just set up my numbers for SL 5x5 intermediate - aka, Madcow's 5x5/Bill Starr's 5x5

Madcow isn't a stronglifts program. The website for the program was hosted on geocities before it got shutdown. Several places who had a backup of the program have uploaded it to their site (including stronglifts). I think it's much older than SL.

The SL Advanced prog is here http://stronglifts.com/stronglifts-advanced-strength-muscle-building-training-program/

Madcow looks better imo

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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Mon Apr 04, 2011 8:53 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
About the PRs, Thx Chewy!

About the program, not much gets by you! :wink: You're right Chewy. It has been around much longer. Though, it is recommended as an intermediate program following the SL 5x5 beginner. So, I just spoke about it that way.
The excel file I downloaded is named 5x5_intermediate_v0.3 (from the SL site - which is why I thought it was the SL 5x5 intermediate - oops! :oops: ) It's really user friendly...at least for me. (when I opened the file it actually says at the top in big bold letters Bill Starr 5x5.)
http://stronglifts.com/madcow/5x5_Progr ... e_v0.3.zip

Perhaps, I should have specified that it is Bill Starr's/Madcow's 5x5.
I should've given credit where credit is due. 8) And, yes, I also think it looks better than the SL advanced. As I understand what I've read, it's set up as a periodized program whereas Bill Starr's is linear - of which, there is an advanced version that is also periodized once the linear progression runs out.

http://stronglifts.com/madcow/5x5_Progr ... ar_5x5.htm
"After a while, linear progress doesn't work so well. You want to do this for as long as you can. And I mean, resetting and running at your records, changing some exercises, rep ranges, whatever, just keep trying to get some linear progress as you want to milk this kind of progression for all it's worth. After a while it will become pretty obvious this doesn't work for you any more. Welcome to periodization."
http://stronglifts.com/madcow/5x5_Progr ... d_v0.3.zip

I found these links very useful:
http://stronglifts.com/madcow/
http://stronglifts.com/madcow-5x5-training-programs/
http://stronglifts.com/madcow/5x5_Progr ... ed_5x5.htm


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Mon Apr 04, 2011 6:39 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Yay, periodization!


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Wed Apr 06, 2011 3:08 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Today's W/O:

I feel like I could barely call it a workout...just enough to get the chest and shoulders warmed up... guess that's why it's called deloading! :lol:
I played dodge ball with my students which got the blood flowing and loosened up the shoulders.
Then...

Bench:
1x5 - 59kg
1x5 - 64kg
1x5 - 69kg

Again, only resting enough in between to change the weights.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Thu Apr 07, 2011 6:16 am 
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Rabbit

Joined: Wed Feb 02, 2011 11:25 am
Posts: 57
Wish I could deload like this, great work! Is the deloading to give your body a break before moving onto madcow?


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