Posts posted by veggiesasquatch
A post I left on here a while ago:
I have the second edition, I'm planning on reverting back to the programable assistance template for a couple of cycles. Had been using boring but big.
Assistance wise, I think bbb is a good place to start. As I said I did add in a couple of things (extra work) for areas I needed improvement. Once I touch 100kg on bench my stability can be off, so more upper back work. Cable rows one day & dumbbell rows on the second (last set performed as a Kroc row).
I don't think doing some light tricep push downs will hurt to much, long as your smart about it. I never track isolation, if I do any at all. Your body has no clue what it is you're lifing when you isolate. Let the big lift stress the mind/muscles & joints. Just do whatever on the day if you do any extra work/it shouldn't detract from the core of the program.
That's why I use cable rows one day (easier) then dumbbells the second, same as tricep work, I add it in with bench as if I did with OHP my bench may suffer... When you do any assistance it needs a reason & plan it right.
My boring but big work last couple of cycles has gone:
OHP bbb: 70% x1 60% x2 50% x2
Pull ups: 5x10 (between OHP sets)
Cable narrow rows (extra back work)
Deadlift (light work did to back issue no 5/3/1)
Front squats: programmed from 2nd edition
Standing hamstring curls: 4x12
Bench press: 5/3/1
Bench press bbb: percentages as OHP bbb
Chin ups : 5x10 (between bench sets)
Tricep push downs: 4x15 (extra work)
Dumbbell rows: 3x10 & another set (light) as a Kroc row.
Squats bbb: percentages as OHP/bench
Standing hamstring curls: 4x12
Pretty basic work but it's to the point with minimal fuss...
So yes even I "tweaked" it to suit what I needed. My point is where people completely pull the core work apart.
What goes over people's heads is that you're meant to be conditioning pretty damn hard on 5/3/1...most people/blogs I see don't do this.
Maybe when you devise a program/write a book what's held in such high esteem within the powerlifting/strength world I'll take more notice of what you have to say...
So here's two stronglift workouts from Wednesday & Saturday. Should of been Friday but I've needed to be in close proximity to a toilet, no idea why I was & still am having a bad stomach
I have the stronglifts excel & it's given me even lower numbers to start with than what I went with on Monday, so all's good & I'll stick with it. The stronglifts iPhone app is also great!
The works easy enough so I'm really focusing on form. Bench had become something that was starting to slip, like not fully touching my chest.
Stronglifts workout B
squats: 67.5kg 5x5
Overhead press: 27.5kg 5x5
Deadlift: 70kg 1x5
Sat-11th-August stronglifts workout A
Squats: 70kg 5x5
Bench press: 50kg 5x5
Barbell rows: 37.5kg
Every lift I had 3-5 warm up sets....barbell rows were taken from the floor & returned to a full stop.
So there we have it, nice & easy...form being key while the weights ramp back up. Though I'm off for a break now, week off! My goals to eat loads of lemon cheese cake & burgers:)
Personal trainers are a joke in general.
Gomad is a good one to do, I may do the Gallon Of Milk A Day after my break
I think saying powerlifter's are overweight is rather ott, I'll agree some use it as an excuse to eat badly more often than not. I actually train with one of the worlds strongest men & also guys whom compete in various strongman weight comp, None of these are fat (Loz is obviously a heavy weight).....Wendler also admit's he was powerful but out of shape. 5/3/1 is geared towards being fit & strong, that's why he says to condition with prowlers ect
As for powerlifer's being fat, I think Matt Kroc may have something to say about this Touching on Matt Kroc I used his assistance template recently along with 5/3/1's core planning http://www.bodybuilding.com/fun/marine-corps-tough-battlefield-lessons-you-can-take-to-the-gym.html
I'm not blinded by these types (wendler ect) I know I have to add in work within area that needs help eg my midback for bench stability.
Lastly I have never seen Wendler's food/meal advice & thought it was ill advised, besides the meat obviously
His program works so I see no point in messing with it, when Some can match a 550kg you tend to listen to them.
As for assistance, if I do any I give them a reason. I don't just do them to fill an hour
Nice! What prompted the switch to Stronglifts? Just felt like changing it up a little? You'll be back up to heavyweights in short time!
Thanks for that question! My main reason is simply, I could of built a better base.
I have made some terrific gains across my lifts & packed on some serious bulk & size in my time back in the gym. I didn't really have a plan for the first couple of months, then followed a few bullshit routines before educating myself. Likes of Rippetoe, Wendler,Tate being my favourite reads. Also T Nation & starting strength becoming my goto for info, along with dinosaur training.
I followed a strength program on builtfit which was based around basic plate loading before moving onto 5/3/1. 5/3/1 really is awesome & I made all my best gains while on this.
Saying that recently I re programmed my lifts, though I'm only back into cycle 2 I'm already not feeling the work I'm putting out. Stripping the weight (& I mean really stripping it off) I'm hoping to build a better platform. So i'll go through stronglifts 5x5, go through the intermediate & advance, then madcow & finally back onto 5/3/1.
Monday 6th August, ground zero!
Veggiesasquatch is rebuilding, from the ground up (base up)
Stronglifts: workout A
Squats: warm up sets followed by 5x5 at 70kg
Pull ups (betwen squats) 5x10
Bench press: warm up sets followed by 5x5 60kg
Barbell Rows: 5x5 at 40kg
Ye he's pretty stoked he's getting to go. Once in a life time opportunity.
One of the archery team lives in the are. Have to check your log for news
Sounds awesome! Fair play! In all honesty I've not watched a second of the Olympics, that's pretty bad!
My dad is getting to goto the paralympics! He's staying in the village & will get a couple of nights there & he'll see the basket ball. Going as the supermarket he works for sponsors the para's.
I'll try logging next wk but I'm having a wk away wk after. So will def keep it going again after, hope your ok mini
I don't think there's any cheese strong enough to get me? (pun intended)
Just can't be arsed to log my session if I'm being honest
Perfect set up! Racks & more racks! Not a isolation mc in sight lol
Saw this & thought of you! As you enjoy upper back work:)
I like the recipes but I do have to point out that smoothies are not the same as juices.
I hope that made you feel important? FYI they came from a smoothie recipe book, derp.
I'd rather avoid all soy in my system...after all I like testosterone.
Can I ask why you feel that need for 10% or less body fat?
My advice would be to stop listening/reading or talking to people putting this into your head
Thurs-19th-July Cycle 1 week 2 (5/3/1)
Bench press: (warm up sets all 5 reps 37.5kg 45kg 55kg) 70kg x5 77.5kg x3 87.5kg x1+6
Close grip bench programmed: 47.5kg x10 55kg x10 62.5kg x5
Incline bench programmed: 47.5kg x10 55kg x10 62.5kg x10
push downs: 45 plate x15 55 plate x15 65 plate x10
seated side loadable chest press: 40kg x15 40kg x10 60kg x10
cable flyes: 3x15
Single arm push downs: 3x20
Ye I have tried some amigo....awful stuff!
You're not missin out brother!!!
You look like someone's who's dabbled is some sweaty arse action at some time or another
Just the wife.
Oh snap snap
Cycle 1 week 3 (5/3/1)
OHP: (warm up sets all 5 reps 20kg 25kg 30kg) 37.5kg x5 42.5kg x3 47.5kg x1+6
Shoulder complex: 8kg dumbbells, 10 reps front raise 10 reps side raise 10 reps rear raise...x3
Barbell curls: x2 light sets then 3x10 with 30kg barbell
seated shoulder press: 40kg 2x12 60kg x8 shoulders pretty beat after the complex
seated hammer strength preacher curls: 20kg x15 25kg 1x12 1x10
Abs: Hanging knee raises 35 reps
Getting sub 10% BF. losing my mind here...
in Bodybuilding/Strength Training
That's ok with me, if you want to be lean with not much muscle then the advice here will serve you well