storm's 5/3/1 to 4,3,2,1 plates

[austin.j.taylor]

Very nice first round of deadlifts. As you advance on the program, doing AMRAP on every main lift isnt as productive as when you first start the program.

[storm1507]

Originally Posted by austin.j.taylor

Very nice first round of deadlifts. As you advance on the program, doing AMRAP on every main lift isnt as productive as when you first start the program.

Thanks. You are the 2nd person today to tell me that. I'm thinking of doing singles on the 3rd week instead of AMRAP. I may tweak that even more later.


Bench day coming up....

Jim Wendler - Bench Press 370x7 - YouTube

Jim Wendler - Bench Press 370x7 - YouTube

[storm1507]

Originally Posted by big valsalva

Very nice work, storm. Just monitor your max set of deads. You're going to find yourself needing to do 315x20 someday just to push the progression. That's what happened to me on my first run of Wendler. This time around I'm stopping well short, but still pushing my theoretical 1RM every workout. Looks very good. Simplicity is the answer sometimes. It doesn't matter how many exercises you do per workout. If you have to be carried out, then you've done enough.

*Ding*my 2000th post

Thanks. I don't think I'll be doing 315# x 20 anytime soon.

[storm1507]

Wendler's 5/3/1 Wk 1 Session 2


SUPPS

3 scoops Pineapple Con-Cret
1 scoop Pineapple Beta-Cret
1.5 scoops Wild Berry Gluta-Tren





BB BENCH


Warmups

70# x 5
85# x 7 (oops, forgot only 5)
100# x 3


Working sets

110# x 5
130# x 5

145# x 13.....much easier than Saturday's dead day.


Accessory lifts

More benching

5 x 90# x 10 (yep, with a BB)


DB ROWS

3 x 73# x 10


Wow, done in about 35 min (including warmups). I think I'm in love.


My traps, upper back, and mid back are still aching from the high rep deads Sat. My body does not like change.


Off to work in a bit. Doc in the morning...I have to fast for a cholesterol check. New tires on my work truck in the afternoon, and a meeting tomorrow evening. Wednesday I'll see what the 5/3/1 squat day is like.

[austin.j.taylor]

Originally Posted by storm1507

Thanks. You are the 2nd person today to tell me that. I'm thinking of doing singles on the 3rd week instead of AMRAP. I may tweak that even more later.

I only do the AMRAP on the 3rd week. Nothing feels better than doing 5 reps on your 1+ week.

[storm1507]

Originally Posted by austin.j.taylor

I only do the AMRAP on the 3rd week. Nothing feels better than doing 5 reps on your 1+ week.

Do you only do the 5 & 3 reps on the last set the other weeks or just go til you feel like quitting (no where near failure)?

[austin.j.taylor]

Originally Posted by storm1507

Do you only do the 5 & 3 reps on the last set the other weeks or just go til you feel like quitting (no where near failure)?

It depends alot on how I feel. I almost always do an extra rep for good measure, but I rarely rip out 10 anymore. Mostly because I am back heavy enough that it isnt possible anymore. My best advice is do 90% of the work on the main lift and change accessories as often as you want, but never change them mid wave. I dont always switch exercises, but I will switch from high rep to low or vice versa.

[storm1507]

Originally Posted by austin.j.taylor

It depends alot on how I feel. I almost always do an extra rep for good measure, but I rarely rip out 10 anymore. Mostly because I am back heavy enough that it isnt possible anymore. My best advice is do 90% of the work on the main lift and change accessories as often as you want, but never change them mid wave. I dont always switch exercises, but I will switch from high rep to low or vice versa.

Thanks for the info. I'm sure the program will change once the wts get heavy.


Fasting for a Doc appointment and cholesterol check this morning. No coffee....

[rippednmichigan]

Looking good Storm, keep up the progress.

Sent from my Epic 4G with Tapatalk

[storm1507]

Made it back from the Docs. Long wait as usual, but aging has me at new maxes in patience. BP was great...we'll see on the Cholesterol later.

Originally Posted by rippednmichigan

Looking good Storm, keep up the progress.

Sent from my Epic 4G with Tapatalk

Thanks ripped.