Spartigus 5/3/1

[tank]

good luck with the new plan spart!

[Spartigus]

Originally Posted by BendtheBar

Looks solid Spart. Best of luck. How are the singles progressing along for you?

Thanks! I am really loving the singles, especially when they are in the PR zone. It reminds me of when I ran SS, getting under a bar thats heavier than I have lifted, and going for it. The get tough, especially on bench sometimes.

What I find though is I will progress well on the singles for say squats for maybe 3 weeks, then the 4th week I will miss maybe 3-4 out of the 5 singles, the 5x5 will be too hard, maybe miss a few reps here and there. Then the following week I smash all 5 singles and the 5x5 is light, and then I am back on progressing for a few more weeks.

Originally Posted by tank

good luck with the new plan spart!

Thanks!



One thing I have been thinking about, is how do the singles correlate to a 1RM?

[Pull14]

Keep on smashing bruddah! Looking forward to seeing the new plan in action.

Originally Posted by Spartigus

One thing I have been thinking about, is how do the singles correlate to a 1RM?

In a simplified speak - the volume produced by the many singles pushes your strength in a fashion somewhat similiar to the 5x5's. The singles also get your body more efficient at moving heavier loads.

[Spartigus]

Originally Posted by Pull14

Keep on smashing bruddah! Looking forward to seeing the new plan in action.



In a simplified speak - the volume produced by the many singles pushes your strength in a fashion somewhat similiar to the 5x5's. The singles also get your body more efficient at moving heavier loads.

Thanks! But I mean in terms of numbers, say I can get 5 singles at 160kg squat (hopefully soon I will), then I want to say test my 1RM. How do I figure out how heavy to go, considering 160kg is the most I have ever lifted, but isnt my max. Is it a feel and experience thing?

[Spartigus]

Today was PT training stuff (for when I work in the gym next week) and again it was about an hour of body weight and 10kg squats and lunges. My lower back is feeling good, the two days of bodyweight squatting helped it a lot. I will see if I can deadlift on Friday, but I will probably give it a rest. This week I didnt squat weights really, been resting my back. It is feeling pretty good. I am thinking just stick to pressing this week, and get back strong next week with heavy squats and deadlifts, that way my back will be 110%

[Pull14]

Originally Posted by Spartigus

Thanks! But I mean in terms of numbers, say I can get 5 singles at 160kg squat (hopefully soon I will), then I want to say test my 1RM. How do I figure out how heavy to go, considering 160kg is the most I have ever lifted, but isnt my max. Is it a feel and experience thing?

Ah, OK. Yes thats something thats going to be based on feel. In choosing a weight, if 160 can be hit without question for several singles during training I'd make your first max attempt something slightly higher than 160. From there its up to you and how the lift feels. If second attempt is completed and feels great, get a little ambitious and take a slightly bigger jump for the 3rd attempt. When in question, go for a smaller jump. Greater likelihood of lift being made and a completed attempt, at say 170 is always better than a failed attempt at 175.

[BendtheBar]

Originally Posted by Spartigus

My lower back is feeling good, the two days of bodyweight squatting helped it a lot.

Good to hear it Spart. Hope to see you bounce back strong.

[Spartigus]

Hey guys!!

Sorry I have been really busy, I am in my 3rd week of being a personal trainer so I'm either lifting, eating, sleeping or working.

I havent missed sessions or meals so thats good!

I did also meet this powerlifter who has been training at my gym, he is in his mid 50's and used to compete a lot in the 105kg division. So I have been chatting to him about training and everything, he is a really cool guy.

I have been looking at everyone's logs, when work settles down a bit I will have more time to post more!

[BendtheBar]

Sorry I have been really busy, I am in my 3rd week of being a personal trainer so I'm either lifting, eating, sleeping or working.

Glad to here from you Spart. Keep crushing the weight!

[Fazc]

How's it going buddy? Any breakthroughs?