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Old 03-16-2014, 11:00 PM   #1
Gorship
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Default Gorship 2.0 - 3, 5, 1...Lets go.

Dont worry... I didnt hit my head and forgot to countdown from 3..

Hey MaB. If you saw my post about how life got in the way for a bit, then this is a recap. however, as with all people, sometimes, life can just get in the way. However, Im comin back... did a day in the gym and the DOMS was something to be reckoned with... after that day in the gym i tried walking a huge hill in my small town and almost passed out due to sucking wind.

Thus my goals have changed. Yes. I want to be strong. however, I dont care what "shape im in" i want a strong heart and thus... 2.0 Has been made.

3/5/1 routine with HIIT or walks or golfing depending on weather and availability.

So basic notes:
At 6weeks Deload using 5/5/5 @ 50-60-70%
Weeks 1 and 3 are working for TM Singles
Week 2 is paused sets, do the first set again but paused to help get out of the hole.

Quote:
The routine for strength:

Warm up: Agile 8

Week 1
3x3 (70-80-90) + TM @ AMRAP
Week 2
3x5 (65-75-90) + pause sets
week 3
5/3/1 (75-85-95) + TM @ AMRAP

Press Day:
Mill Pres 3/5/1
Bench 5x10
Chin ups (cant do any so.. probably start on the pull down machine, once thats maxed buy a band and work from there) 5x10

Deadlift day:
Deadlift 3/5/1
squat 5x10
leg raise 5x15

bench:
Bench press - 3/5/1
5x10 press
Kroc rows 5x10

squat:
squat 3/5/1
DL 5x10
Goblet squats (if I out do the dumbells in the far future these will switch to front squats) 5x10

6 week cycle:
week 1 3x3
week 2 3x5
week 3 5/3/1
increase TM (5lbs to upper ; 10lbs to lower)
week 1 3x3
week 2 3x5
week 3 5/3/1
Deload - increase TM (5lbs to upper ; 10lbs to lower)
repeat:
If stall; then take 90% of current max and recalc and continue
coming back, 5 sets of 10 is going to be insane, Im not expecting my muscles to do that, I will work to the 5 sets over the first few cycles, start @ 3, next cycle 4 etc etc.

Also since ive been gone for so long, im going to drop 20lbs from my previous PR maxes, and stay safe as Wendler suggests and start light and pull my 90% TM from there

Cardio - Off days, if its nice, maybe go for a walk, if I dont feel like spending 45 mins outside, I have been doing HIIT boxing on a punching bag at home that put me out of commission. If I can, going for a long game of golf is always nice. Just be doing something, I dont mind If eat a lot and have some extra body fat, but I want to be able to not suck wind after climbing stairs, lots of heart disease in my family and its time to take that serious.

tl;dr Starting up again, starting light, doing 3/5/1 and adding in some conditioning cause Im tired of getting tired easily.

Love this community and hope your all doing well on your goals. Lets smash.
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Last edited by Gorship; 03-17-2014 at 05:05 AM.
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Old 03-17-2014, 12:43 AM   #2
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Default First set of numbers

I was going to type out a full week but... I figure I will just explain this calculator I found and the adjustment I am making (sorta.. not really anyway)

for weeks one and three

This


will be followed where the last set of 3+ is for me replaced as "AMRAP @ current TM"

Week 2 the 3+ will be replaced with the first set repeated but paused

Thats how I will be translating the Data. otherwise the calculator makes it wicked easy to handle all the percentages etc.

Also i wont be following that warm up, I will be doing Agile 8 as stated in OP.
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Last edited by Gorship; 03-17-2014 at 12:46 AM.
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Old 03-17-2014, 08:52 AM   #3
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Old 03-17-2014, 09:43 PM   #4
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Default Wk1 Day1

military press
5  50 [2.5]
5  65 [10]
3  75 [10,5]
3  90 [10,10,2.5]
3  100 [25,2.5]
TM AMRAP : 3 reps @ 120

bench press
10  45
10  
10  
10  
10  

(looked back at the sheet.... i was definitely supposed to put 2.5's on... doh... )

chin-ups
--Tried doing rack chins... still cant even lift my top half up... doing chin ups on the pull down machine, once I get that maxed ill buy a band.. unless you can get really strong bands for people like me.

10  85lbs
10  
10  
10  
10  


over all it felt really good.. when breaking from bench I did wide grip pulldowns (sets of 6 or so) for some extra back work... (Reading wendlers stuff I seem to get the idea he doesnt believe there's such thing as "too strong" of an upper back, im going to try and copy his ethic the best I can on this, try and get me to be able to do a chin up!)

everything plus the warm up, i was only about an hour, felt a bit light but... thats the idea I guess coming back from time away. start light.
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Last edited by Gorship; 03-17-2014 at 09:46 PM.
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Old 03-17-2014, 10:27 PM   #5
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Old 03-17-2014, 10:45 PM   #6
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Quote:
Originally Posted by BendtheBar View Post
Good luck. Will be following. Make hay while the sun shines.
Thanks!
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Old 03-17-2014, 10:45 PM   #7
Gorship
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Quote:
Originally Posted by jdmalm123 View Post
new version requires new avatar!
I will get on this!
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Old 03-20-2014, 04:07 PM   #8
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Default Tuesdays workout

deadlift
5  125 [35,5]
5  155 [45,10]
3  185 [45,25]
3  215 [45,35,5]
3  245 [45,45,10]
3+  280 [45,45,25,2.5]
1x3 @ 280, bit lower than my TM but this was my first deadlift workout in a while.

squat
10  60 [5,2.5]
10  60 [5,2.5]
10  60 [5,2.5]
10  60 [5,2.5]
10  60 [5,2.5]

hanging leg raise : Tried doing these... the thing we have where you put your elbows in etc, is really rickity, didnt work out to well. going to use my ab roller, just bring it to the gym.
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Old 03-20-2014, 04:08 PM   #9
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Default thursday!

bench press
5  65 [10]
5  80 [10,5,2.5]
3  95 [25]
3  115 [35]
3  130 [35,5,2.5]
3+  145 [45,5]
1x5 @ 155lbs
military press : The pump was real
10  45 []
10  45 []
10  45 []
10  45 []
10  45 []

dumbbell row : 40lbs dumbbells ... hard but amazing feels
10  
10  
10  
10  
10  

The agile 8 and doing some cardio, I feel great, lighter on my feet, stronger in the gym (however it is lighter work but, i feel good, ill get those numbers up steadily )

Wooo
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Old 03-21-2014, 06:36 PM   #10
Gorship
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Default Friday!

squat
5  75 [10,5]
5  95 [25]
3  115 [35]
3  130 [35,5,2.5]
3  150 [45,5,2.5]
3  170 [45,10,5,2.5]
<forgot to do TM lifts doh..>

Stiff legged deadlift
10  95 [25]
10  95 [25]
10  95 [25]
10  95 [25]
10  95 [25]
Goblet squats
10  30lb dumbell
10  
10  
10  
10  

Abs are sore, body is recomping well after time off, feel great. Cardio is nice, feeling overall just much better, the mobility work with Agile 8 everyday is really nice.. good good good. Hope your training is going well also. Tell me how your doing while your here!
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