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Old 08-29-2010, 09:49 PM   #41
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Old 09-22-2010, 06:29 PM   #42
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Default John Christy 5 3 1

A 5-3-1 before Wendlers.

2-Day-Per-Week Program
Day 1
- Crunch: 1x5 (only work sets listed)
- BP: * 3-week max-strength cycle
- SQ: * 3-week max-strength cycle
- DB Row: 1x5
- Back Extension: 1x5

Day 2
- Side Bend: 1x5
- DL (conventional or sumo): * 3-week max-strength cycle)
- BP: 3x5 w/ 80% of weight used on Day 1
- DB Row: 1x5
- MP: 1x5

or,

3-Day-Per-Week Program
Day 1
- BP: * 3-week max-strength cycle
- SQ: * 3-week max-strength cycle

Day 2
- Crunch: 1x5
- DB Row: 1x5
- Side Bend: 1x5
- MP: 1x5
- Back Ext: 1x5

Day 3
- DL: * 3-week max-strength cycle
- BP: 3x5 w/ 80% weight of Day 1

* The 3-Week Max-Strength Cycle
- Week 1: 5x5 w/ 5-minute rest intervals (RI) between 'live' sets
- Week 2: 6x3 w/ 4-min RI; use 10% more weight than Week 1
- Week 3: 7x1 w/ 3-min RI; use 5% more weight than Week 2

After you complete week 3, return to week 1, add appropriate micro-load and perform 5x5 again. Repeat this procedure for weeks 2 and 3, again, micro-load accordingly. The third time thru the cycle you will complete weeks 1 and 2 as written, but do not complete week 3. Week 3 of this cycle is the week of the powerlifting meet - which are typically held on Saturdays. The week of the meet you will lift on Tuesday only, to allow the body to completely restore its nervous system so that you will be able to demonstrate your maximal strength on Saturday.

Week of Powerlifting Meet
Workout performed on Tuesday
- SQ: 2x3 w/ 5RM (Use your max weight that you could complete 5 reps with, but only perform 3 reps - for 2 sets. Weight that was used on last 5x5 week is appropriate.)
- BP: 2x3 w/ 5RM; same as above
- DL: 1x3 w/ 5RM
- DB Row: 1x3 w/ 5RM
- Crunch: 1x3 w/ 5RM

You should perform some low-level aerobic work for 20 minutes on Thursday and Friday along with flexibility work.
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Old 09-22-2010, 06:37 PM   #43
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Not from John Christy, but possible 4 day 5/3/1:

M - Squat
W - Bench
F- Deadlift
Su - OH

1st week - 5x5 (5 sets of assistance x 10 reps)(10 sets total)
2nd week - 6x3 (4 sets of assistance x 10 reps)(10 sets total)
3rd week - 7x1 (3 sets of assistance x 10 reps)(10 sets total)
4th week- bit of a deload or maybe max attempts depending on how I feel
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Old 09-22-2010, 06:39 PM   #44
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John Christy Supra Warmup

Supra Warm-ups for Heavy ‘Singles’ Training.



So, how do you apply Supra Warm-ups when your working weights are very near your 1RM? Easy. Use a weight that is 5% to 10% above your max.



“Wait a minute John, how can I lift a weight that is above my 1RM?”



You can’t. But you can lower it.



The Supra Warm-ups used for heavy single rep training are eccentric; negatives. Let’s go back to the squat scenario.



Let’s say you’re going to perform 5 single-rep sets of squats with 325 pounds. After completing your last traditional warm-up with 295 pounds, load the bar to 340 pounds and simply descend slowly to the bottom position of the squat. Of course make sure you have some type of spotter pins / safety device that can stop and hold the bar at the bottom while you crawl out underneath. Take approximately 3 to 4 seconds (a real 3 to 4 seconds; you know – “one-thousand-one, one-thousand-two” etc) to lower to the bottom. Don’t take any longer than this as too much fatigue will build up possibly impeding your performance when you start your work sets with the 325 pounds. One to two sets will do the job. If you perform two sets make sure that you take at least 3 minutes – 5 minutes would be better – between sets so that the Supra Warm-up sets don’t turn into your work sets.
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Old 01-09-2011, 10:54 AM   #45
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5 star thread.
Reading it all - which will take some time - must wait till tomorrow.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
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Old 02-02-2011, 08:08 PM   #46
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Great thread!

I never heard of John before this, but im very impressed to say the least. Simple and effective, just the way it should be.
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Old 02-02-2011, 08:09 PM   #47
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Originally Posted by wesrman View Post
Great thread!

I never heard of John before this, but im very impressed to say the least. Simple and effective, just the way it should be.
Simple is my favorite training work. Simple and hard work. That's what I like about John the most.
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Old 02-02-2011, 08:30 PM   #48
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Quote:
Originally Posted by BendtheBar View Post
Not from John Christy, but possible 4 day 5/3/1:

M - Squat
W - Bench
F- Deadlift
Su - OH

1st week - 5x5 (5 sets of assistance x 10 reps)(10 sets total)
2nd week - 6x3 (4 sets of assistance x 10 reps)(10 sets total)
3rd week - 7x1 (3 sets of assistance x 10 reps)(10 sets total)
4th week- bit of a deload or maybe max attempts depending on how I feel
this is awesome
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Old 02-02-2011, 10:34 PM   #49
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Originally Posted by BendtheBar View Post
Simple is my favorite training work. Simple and hard work. That's what I like about John the most.
Couldnt agree more. Im a big fan of Ross Enamait for similar reasons.
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Old 02-02-2011, 10:44 PM   #50
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Originally Posted by wesrman View Post
Couldnt agree more. Im a big fan of Ross Enamait for similar reasons.
I own his book Never Gymless. Wish I would have seen it when I was much younger.
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