mythil Posted July 3, 2012 Author Share Posted July 3, 2012 Easy way to explain.... Let's say your 1 rep max on squats is a 100kg (easy number) 90% of that being 90kg, this now is your current max. Now you will work off of 90% (90kg) for your first cycle, so week one would be 65% 75% 85% of that 90%. So working sets for squats would be (I'm rounding here) 57.5kg(65%)-70kg(75%-77.5kg (85%). After the deload week you will add 5kg to that 90kg, now your max is 95kg & you work with the percentages over the weeks. Complete cycle 2, cycle 3 your max will now be 100kg. 2.5 (5lb) added to bench/over head press & 5kg (10lb) to deads & squats. Heh, I get it now, I feel so dumb as it was quite easy.. You only do the 5/3/1 lift on week 3 and the rest you do 4x5 or 3 or whatever. I've got to the end of the week for this routine and then I'll try the 5/3/1 with bodyweight assist for now. Only issue it, on odd kg weight you can't really (at least at my gym) put that number on the bar. What do you do, round to the nearest 5? Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 3, 2012 Share Posted July 3, 2012 week one is 3x5, week 2 3x3, week 3 is 5/3/1...what i do is hit required reps on 3x5 then 3x3 i'll set myself a number for the last set, same as the 5/3/1 week... I round the the nearest 2.5kg, my gym carries 1.25 plates so I can do it properly, thank god. I have the excel spreadsheet which maps it all for you, if you haven't already go it Link to comment Share on other sites More sharing options...
mythil Posted July 3, 2012 Author Share Posted July 3, 2012 week one is 3x5, week 2 3x3, week 3 is 5/3/1...what i do is hit required reps on 3x5 then 3x3 i'll set myself a number for the last set, same as the 5/3/1 week... I round the the nearest 2.5kg, my gym carries 1.25 plates so I can do it properly, thank god. I have the excel spreadsheet which maps it all for you, if you haven't already go it No I don't have the spreadsheet yet but I think I know what you're talking about.. Seems to help now that I'm looking at it but it's a bitch to work out KG to lbs and telling the sheet to work in 5 and 2.5k Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 3, 2012 Share Posted July 3, 2012 No you just adjust it accordingly, there's nothing complicated about it at all. You just tell it to use lb/kg & what to round to Link to comment Share on other sites More sharing options...
mythil Posted July 3, 2012 Author Share Posted July 3, 2012 No you just adjust it accordingly, there's nothing complicated about it at all. You just tell it to use lb/kg & what to round to Oh I see, it wasn't the spreadsheet not working, was my office program not working Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 3, 2012 Share Posted July 3, 2012 Upper body lifts 5lb/2.5kg lower body lifts 10lb/5kg Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 4, 2012 Share Posted July 4, 2012 5/3/1 is one of the best programmes out there IMHO. Once you understand the basics of it, it's also surprisingly simple. Link to comment Share on other sites More sharing options...
mythil Posted July 4, 2012 Author Share Posted July 4, 2012 5/3/1 is one of the best programmes out there IMHO. Once you understand the basics of it, it's also surprisingly simple. Everyone says that Was thinking of doing it with the bodyweight assists. Link to comment Share on other sites More sharing options...
mythil Posted July 9, 2012 Author Share Posted July 9, 2012 Well today was interesting, switched up to bodyweight exercises and the 5/3/1 program. Well the crunches made my stomach area hurt, no really I could feel twitching there towards the end of the 4th set. The swissball squats seemed fine until I left the gym, half way down the road my inner thighs just went "Muhaha, you thought you were getting away with that?" Link to comment Share on other sites More sharing options...
mythil Posted July 11, 2012 Author Share Posted July 11, 2012 Well just started the new program and I can safely say that my body hates me Can't really complete a lot of the bodyweight exercises, maybe get to about 90% or 80% of what I need but that just shows I need to work harder. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted July 11, 2012 Share Posted July 11, 2012 Progression...keep at it Link to comment Share on other sites More sharing options...
mythil Posted July 13, 2012 Author Share Posted July 13, 2012 Well it's Friday and I'm exhausted. I got to the pullups and my arms decided to go on holiday without prior notice However, I'm going through the assistance exercises to see which I prefer, next week is the Triumvirate setup. We'll see what that's like! Link to comment Share on other sites More sharing options...
mythil Posted July 18, 2012 Author Share Posted July 18, 2012 Well so far everything is going well. I've been messing around with assistance work to see what I would prefer to do. Currently my lifts are getting bigger and on the assistance work I do as heavy as I possibly can and then usual thing, if I can complete the sets, up the weights. Only thing that's annoying is that I don't seem to be gaining, well, size. My weight has stayed between 165-167 and no noticeable improvement in muscle size but we'll see, still early days. Also, why bicep curls you may ask? Well, vanity >.> Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 19, 2012 Share Posted July 19, 2012 Check out my journal mate ~ the last month or so I feel like I have made some massive gains in muscle but the scales haven't moved AT ALL. I just put up a few recent photos on there, big improvements in my arms and delts but I still weigh a measly 139lb !!! Don't sweat it, just keep lifting, eating and give yourself enough time to recover. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 30, 2012 Share Posted July 30, 2012 What's happening buddy, all good with you? Just checking in, hope you had a good weekend MF. Link to comment Share on other sites More sharing options...
mythil Posted August 2, 2012 Author Share Posted August 2, 2012 I'm fine, I'm just fiddling with stuff right now. A few things IRL have kept me at my computer but haven't really been able to do "anything". Well as far as things go I've been experimenting with a lot of the assistance work on the 5/3/1 program. Right now I'm trying the bodybuilding work as published here http://www.jimwendler.com/2011/09/531-and-bodybuilding/ I think the main lifts are getting better, slow progress as far as building size goes and I'm still having a bit of trouble shifting that last little bit of fat on my stomach. Will happen eventually though. Link to comment Share on other sites More sharing options...
mythil Posted August 22, 2012 Author Share Posted August 22, 2012 Well so far things are going 50/50. I'm getting at lot stronger, hell now I can do a 90kg deadlift which is a 50kg improvement from when I started a year ago. However, the down side is that I'm not getting much bigger. Everything is getting harder but not bigger and since one of my goals is to change my body shape that's a downer. But maybe I just need to change stuff up. Maybe I'm doing to little or too much. We shall see. Link to comment Share on other sites More sharing options...
C.O. Posted September 3, 2012 Share Posted September 3, 2012 I like how your thighs laugh at you that's funny stuff. I have definitely been talked to my body after workouts before that's for sure. Sounds like you are really putting in some work though, well done. -Dylan Link to comment Share on other sites More sharing options...
mythil Posted September 3, 2012 Author Share Posted September 3, 2012 I like how your thighs laugh at you that's funny stuff. I have definitely been talked to my body after workouts before that's for sure. Sounds like you are really putting in some work though, well done. -Dylan Thanks. My body hates me, I can put it through the worst punishment but it would be just one small thing that makes me limp for a week. Also, my body is odd in itself, it gets stronger but not bigger, no matter how much cardio I do or alter my diet I still get a bit of fat around the stomach. However, seeing decent improvements all around. Link to comment Share on other sites More sharing options...
mythil Posted September 4, 2012 Author Share Posted September 4, 2012 *Waves* For those that don't know or think that I've gone missing.. I haven't. I post all the updates on the first post soo yea, it all goes there, keeps things tidy. Link to comment Share on other sites More sharing options...
mythil Posted September 10, 2012 Author Share Posted September 10, 2012 Okay it's time for a change. The 5/3/1 program has been good to me, and no I'm not about to drop it altogether. However, right now I need to work on my endurance and conditioning for my sport, strength is not a priority right now. I need to loose my last bits of weight and build more on my muscular endurance for a bit. So I'm taking one or two months out to do something along those lines and then will start up the 5/3/1 program again. I'll post my endurance workout soon. Link to comment Share on other sites More sharing options...
mythil Posted September 10, 2012 Author Share Posted September 10, 2012 Okay here we go. This is not recorded as well as the 5/3/1 program but we'll see. Monday:Jogging, as much as I can do in thirty minutesIncline DB Press: 10x6Pullup: 10x6DB Flyes: 10x6 (Machine if benches are taken)BB Bent Row: 10x621's (I like them) Wednesday: Rowing, as much as I can do in thirty minutesDeadlift: 10x6Leg Curl: 10x6Crunches: 3x12Calf Press: 3x12 Friday: Bike, as much as I can do in thirty minutesDips: 10x6Hammer Curls: 10x6Lying Rear Lat Raises: 3x12Side Lat Raises: 3x12 Link to comment Share on other sites More sharing options...
mythil Posted September 25, 2012 Author Share Posted September 25, 2012 Okay so, messing around with ideas of what I want to do to gain muscle. If you haven't been following or are a bit lost I'm jumping back and forth between the 5/3/1 program (which I recommend for strength training) which allowed my to lift more and a program to pile on the cosmetic muscle. Link to comment Share on other sites More sharing options...
mythil Posted October 23, 2012 Author Share Posted October 23, 2012 Just letting you guys know, I'm not dead I've kinda split my training into two month / one month periods. Two months go into strengthTwo go into body shapingOne goes into heavy conditioning (Reason why it's one, I don't want to loose too much mass). Instead of changing my workout every time I switch months I may just put all of them up there at once. Link to comment Share on other sites More sharing options...
mythil Posted November 1, 2012 Author Share Posted November 1, 2012 Well new lifting routine is up, I bought a new steamer.. I really learned out to cook in a Japanese / Chinese style but now I'm just steaming everything, no oil.. Trying to cut out all the stuff that adds fat on. Also measuring body parts as a way to look at how far I'm coming along Link to comment Share on other sites More sharing options...
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