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Old 07-11-2011, 02:37 PM   #251
Sean Rooks
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Re: 5/3/1+ Oly lifting

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Originally Posted by Richard Macaulay View Post
That's great mate, its great to know you can work ur butt off and get out the gym quickly and get on with ur life.

I think id maybe try it with bench and power cleans. Is it definately 6x a Week, or can it be done 4x or 3x a week?

That's fantastic mate, as u had gained good size, then lost it again. Brief workouts that lead to strength and size gains, perfect.

Yeh no matter my increases/improvements in upperbody strength my bench has always sucked (my incline bench, closegrip bench are pretty much the same as my flat bb bench). So a conservative 90kg estimate wud probably be wise.

When's the exams?

Ricky
Exam is aug5, just got another 39 on a practice test a few minutes ago.

Im only lifting 4x a week and not 6, sometimes only 3 if I feel tired so that
schedule should work for you. I will say this, you do kind of need to listen to your body on this schedule. Youll notice that i have taken a few extra rest days here and there just because i felt beat up, i think it is important to recognize when you need those and not try and bury yourself in fatigue.
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22/6'1"/M/208lbs. log wfs BS 375lb / FS 295lb / DL 405lb / OHP 190lb / Push Press 225lb / C+J 225lbs / Snatch 175lbs / Bench 275lbs / 500m Row 1:21
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Old 07-11-2011, 03:30 PM   #252
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Re: 5/3/1+ Oly lifting

Bp
220x8x4

I guess i tried 225x2x4 on my last cycle and it was a touch to heavy, today felt pretty straightforward so im pleased.

Ill dl and row later
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Old 07-11-2011, 09:31 PM   #253
Sean Rooks
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Re: 5/3/1+ Oly lifting

Dl
150kgx10x3

Was supposed to do these two days ago but right spinal erector was tight, got busy with studying,etc...the few days of recovery were nice and i felt strong today, girlfriend was squatting 10x3 and we started pacing eachothers sets secretly trying to stay a set ahead of the other...so we finished in about 15min, maybe less
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Old 07-12-2011, 03:51 AM   #254
Richard Macaulay
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Re: 5/3/1+ Oly lifting

Quote:
Originally Posted by Sean Rooks View Post
Exam is aug5, just got another 39 on a practice test a few minutes ago.

Im only lifting 4x a week and not 6, sometimes only 3 if I feel tired so that
schedule should work for you. I will say this, you do kind of need to listen to your body on this schedule. Youll notice that i have taken a few extra rest days here and there just because i felt beat up, i think it is important to recognize when you need those and not try and bury yourself in fatigue.
That's great mate, well done.

Yeh I saw a 3x a week version and have started it. I did bench and incline rows, as I can't really do any lower body work and risk nigglng my back when im trying to prep for this triathalon. + the steep hill cycles are working my legs reall well.

Yeh i hear u, I threw in a couple of sets of shoulder raises, curls and core, but if i start to feel tired il cut that out.

Ricky
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Old 07-12-2011, 09:44 AM   #255
Sean Rooks
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Re: 5/3/1+ Oly lifting

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Originally Posted by Richard Macaulay View Post
That's great mate, well done.

Yeh I saw a 3x a week version and have started it. I did bench and incline rows, as I can't really do any lower body work and risk nigglng my back when im trying to prep for this triathalon. + the steep hill cycles are working my legs reall well.

Yeh i hear u, I threw in a couple of sets of shoulder raises, curls and core, but if i start to feel tired il cut that out.

Ricky
It should work good, it's a lot of volume and frequency, but I set my weights low enough that nothing ever feels very heavy. That saves the body and I feel like I'm making good progress.
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Old 07-12-2011, 11:33 AM   #256
Richard Macaulay
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Re: 5/3/1+ Oly lifting

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Originally Posted by Sean Rooks View Post
It should work good, it's a lot of volume and frequency, but I set my weights low enough that nothing ever feels very heavy. That saves the body and I feel like I'm making good progress.
Yeh I wanted to ask you about that. Like iv said before my bench 1RM sucks (100kg's), and is out of place with my other upper body presses. I was going to program my max as 90kg's and work from that (same idea with the rows), what do you think? Is that about right (programming 10kg's under my actualy max) or should I use 95kg's, and work the percentages from that?

Ricky
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Old 07-12-2011, 04:14 PM   #257
Sean Rooks
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Re: 5/3/1+ Oly lifting

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Originally Posted by Richard Macaulay View Post
Yeh I wanted to ask you about that. Like iv said before my bench 1RM sucks (100kg's), and is out of place with my other upper body presses. I was going to program my max as 90kg's and work from that (same idea with the rows), what do you think? Is that about right (programming 10kg's under my actualy max) or should I use 95kg's, and work the percentages from that?

Ricky
That's exactly what I've been doing and I feel really fresh compared to when I've tried it with true maxes. I think I programmed this cycle of deadlift with a 365 max (about 90%) and my bench with a 250 max, which is about 95% I think. That keeps things pretty easy and if I had more time on my hands I would be free to work more skills.
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22/6'1"/M/208lbs. log wfs BS 375lb / FS 295lb / DL 405lb / OHP 190lb / Push Press 225lb / C+J 225lbs / Snatch 175lbs / Bench 275lbs / 500m Row 1:21

Last edited by Sean Rooks; 07-12-2011 at 04:22 PM..
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Old 07-13-2011, 10:43 PM   #258
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Re: 5/3/1+ Oly lifting

Dl
130kgx6x6
straightforward, back is fatigued though, will enjoy a rest week

Bp
225x10x3
i hit this weight for 10x3 last cycle and it was heavy, this was straightforward, last 3 sets were more clustered triples with only about 20-30s rest
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Old 07-16-2011, 05:18 PM   #259
Sean Rooks
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Re: 5/3/1+ Oly lifting

7/15

Bp
205lbx6x6 easy as pie

7/16

Dl
140kgx7x5 otm easy

Supposed to do these yesterday but i was feeling lazy, major study burnout going on.
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Old 07-17-2011, 11:51 PM   #260
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Re: 5/3/1+ Oly lifting

Bp
215x7x5 super easy

Based on how these sets are feeling, i think maxing at 275-285 is a good estimate.
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