Whatever; Whenever

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Whatever; Whenever

Post by dingleberry » Wed Feb 24, 2010 4:02 pm

Going to try Wendler's program, because once again I have stalled quickly on linear progression. I think that at 41 y/o recovery from the linear progression gets to be problematic.

Four workouts a week, and one day of conditioning thrown in periodically. Starting weights are low, just like Wendler suggests.

First week numbers:
WO #1
Mil. Press
90 x 5, 100 x 5, 115 x 12
Assistance:
5 x 10 pullups supersetted with 5 x 10 ring dips (will add weight to both of these)

WO #2
Deadlift
195 x 5, 225 x 5, 255 x 8
Assistance:
5 x 10 Good Morning @ 95 supersetted with 5 x 10 hanging leg raises

WO #3
Bench Press
145 x 5, 165 x 5, 185 x 8
Assistance:
4 x 20 Ring Pushup, 3 x 20 DB row @ 55, Sledgehammer swings 3 x 20/side

WO #4
Back Squat
160 x 5, 185 x 5, 210 x 12
Assistance:
3 x 25/side Walking Lunge, 5 x 12 2 handed KB swing @ 32kg
Last edited by dingleberry on Tue Apr 05, 2011 8:19 pm, edited 1 time in total.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4634
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

Re: Dingleberry's 5/3/1 experiment

Post by Alfred_E._Neuman » Thu Feb 25, 2010 10:33 am

dingleberry wrote:Going to try Wendler's program, because once again I have stalled quickly on linear progression. I think that at 41 y/o recovery from the linear progression gets to be problematic.
I'm also just starting the 5/3/1 program for much the same reasons as you. I quickly hit a wall on linear progression. But I don't think the stall is from a lack of recovery. I think it just comes from the fact that if you've trained with weights for any length of time linear progression is too simple. Unless you start very light and then add slowly, you'll bump up against your maxes in a hurry, and nobody can add weight on top of maxes for very long. You'll have to drop back and rebuild anyway so you may as well use a program smart enough to take that into account.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Thu Feb 25, 2010 3:46 pm

Alfred_E._Neuman wrote:
dingleberry wrote:Going to try Wendler's program, because once again I have stalled quickly on linear progression. I think that at 41 y/o recovery from the linear progression gets to be problematic.
I'm also just starting the 5/3/1 program for much the same reasons as you. I quickly hit a wall on linear progression. But I don't think the stall is from a lack of recovery. I think it just comes from the fact that if you've trained with weights for any length of time linear progression is too simple. Unless you start very light and then add slowly, you'll bump up against your maxes in a hurry, and nobody can add weight on top of maxes for very long. You'll have to drop back and rebuild anyway so you may as well use a program smart enough to take that into account.

True about adding to maxes. I have been lifting a fairly long time; just never with any real plan until recently. Thanks for the feedback and I'll be checking your log for ideas.

Today:
North of Vag: Taku's interval program level 1 on the Concept 2. Just over 5K in 22 minutes.
I shortened the warmup to 5 min. instead of 10.

I have used this interval template in the past and it seems to work well. Was going to do some sled drags while carrying dumbbells to front squat with but shoulders are sore sore sore this morning.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Fri Mar 05, 2010 6:07 pm

Week 2:

Military Press:
105 x 3, 120 x 3, 135 x 7
Superset of:
5 x 10 ring dips and pullups with added 5#

Fucked up the weights they should be lower; idiot can't read a chart

Deadlift:
210 x 3, 240 x 3, 270 x 7
Superset of :
4 x 10 Good Mornings @ 115 and Hanging Leg Raises

Bench Press:
155 x 3, 175 x 3, 200 x 7
Superset of:
Ring Pushup 4 x 20 and Pendlay Row 4 x 12 @ 135

Squat:
170 x 3, 195 x 3, 220 x 12
Walking Lunges with 10# 3 x 25/leg
5 x 15 KB swing @ 32 kg
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Fri Mar 12, 2010 1:24 pm

Week 3

Shoulder Press:
100 x 5, 115 x 3, 130 x 9

5 x 10 Weighted Dips and Weighted Pullups supersetted (10#)

Deadlift:
225 x 5, 255 x 3, 285 x 7

5 x 10 Back Extension and GHD situps supersetted (Back Ext. + 25#)

Bench Press:
5 x 165, 3 x 185, 210 x 4

Ring Pushups 4 x 20 and Pendlay Row 4 x 12 supersetted

Back Squat:
185 x 5, 210 x 3, 235 x 10

3 x 25/leg weighted walking lunge +10#, 5 x 15 KB swings @ 32 kg

Conditioning: Stair sprints tomorrow. Will try to post a picture of the evil stairs.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Sat Mar 13, 2010 8:44 pm

North of Vag Conditioning:

Stair Sprints
Run up the stairs touching everyone as fast as possible, rest on the walk down.
Repeat 10 times.
Probably about 40-60 steps, should have counted nice and steep.
Huff and puff fest. I liked it.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Tue Mar 16, 2010 12:21 am

Supposed to be a deload week this week. Fuck it, I feel good so I am moving ahead.

Anyone got stories (good or bad) about skipping the deload?
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
jakeischillin
Top
Posts: 1123
Joined: Wed Apr 05, 2006 4:50 am

Re: Dingleberry's 5/3/1 experiment

Post by jakeischillin » Tue Mar 16, 2010 1:32 am

I haven't noticed too much difference between taking a deload and not taking one. I usually take them on faith and laziness.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Tue Mar 16, 2010 12:08 pm

Wave 2

Military Press:
105 x 5, 110 x 5, 120 x 11

DB Military Press
5 x 10 @ 40# DBs

Weighted Ring Dips and Pullups @ 15#

3 x 10 supersets
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Tue Mar 16, 2010 12:10 pm

jakeischillin wrote:I haven't noticed too much difference between taking a deload and not taking one. I usually take them on faith and laziness.

Thanks for the feedback. I've never had much faith and if I start being lazy it becomes a habit too quickly.

I will forge ahead and take the deloads when I feel ragged out; probably by the end of this wave.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

chi
Top
Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Dingleberry's 5/3/1 experiment

Post by chi » Tue Mar 16, 2010 12:26 pm

10 waves in i recommend the deload :drinkers:
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Tue Mar 16, 2010 4:34 pm

4 rounds full contact muay thai sparring.

Been about 4 years since I did that. Forgot how to keep my hands up, remembered by the end.

I am going to count this as conditioning.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Wed Mar 17, 2010 1:45 pm

Deadlift:
230 x 5, 245 x 5, 260 x 9

RDL @ 135
Hanging Leg Raises
5 x 10 supersets
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Thu Mar 18, 2010 4:00 pm

Bench Press

160 x 5, 170 x 5, 185 x 10

5 x10 Superset of:
2 x 24 kg kb bench press
Pendlay Row @ 135 (need to go up in weight on this)

L sits on rings 4 x 15 sec. 30 sec rest between.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

chi
Top
Posts: 1493
Joined: Wed Apr 15, 2009 1:57 pm

Re: Dingleberry's 5/3/1 experiment

Post by chi » Thu Mar 18, 2010 4:34 pm

these are lbs right? i'll be checking this log to see how some one progresses with 531 :supz:
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Thu Mar 18, 2010 5:33 pm

chi wrote:these are lbs right? i'll be checking this log to see how some one progresses with 531 :supz:


Sorry, weights are in pounds. Once in a while I use kbs which are measured in kgs but otherwise all pounds.

I wish I could say they were kgs though. But then again, being that strong might make me too specialized to survive.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Sat Mar 20, 2010 12:22 pm

Back Squat:
215 x 5, 230 x 5, 240 x 12

Front Squat @ 135
alternated with
GHR

4 x 10

Based today's numbers for back squat on my actual max not the training max, so I went too heavy. Very pleased with the last set.

Next week will be easy because I have reset my poundage to the appropriate levels. (Dumbass)
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
powerlifter54
Sergeant Commanding
Posts: 7878
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Dingleberry's 5/3/1 experiment

Post by powerlifter54 » Sat Mar 20, 2010 7:49 pm

dingleberry wrote:Supposed to be a deload week this week. Fuck it, I feel good so I am moving ahead.

Anyone got stories (good or bad) about skipping the deload?
Once you have run a few cycles you will know when you will need one.

You won't have any doubt when it is time to start deloading regularly.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Mon Mar 22, 2010 12:22 pm

Military Press
110 x 3, 115 x 3, 125 x 10

4 x 10 of

DB shoulder press @ 2 x 45#
Weighted pullup @ 15#
Weighted ring dip @ 15#

supersetted

No gas in the tank this morning.
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Tue Mar 23, 2010 3:58 pm

Deadlift:
245 x 3, 260 x 3, 275 x 10

Superset 5 x 10

Romanian Deadlift @ 155
Hanging Leg Raises on rings
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Wed Mar 24, 2010 11:26 pm

Bench Press
170 x 3, 185 x 3, 195 x 10

Pushups on dumbbells feet elevated
5 x 25
supersetted with
Pendlay row @ 155
5 x 10
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Fri Mar 26, 2010 12:13 pm

Back Squat

210 x 3, 220 x 3, 235 x 15 (rep pr by 8; must have gotten the sand out of my pussy)

5 x 10

Front Squat @ 135
GHR

Supersets
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Mon Mar 29, 2010 12:57 pm

Military Press

105 x 5, 120 x 3, 135 x 8

Superset Weighted Pullups and Ring Dips @ 25# (3 x max reps; 45 sec rest between sets)

10, 6 9,7 8,6


Barbell Complex
Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat

Reps x weight; 1 minute rest between

6 x 95, 5 x 105, 4 x 110, 3 x 115, 2 x 135, 1 x 140
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Tue Mar 30, 2010 4:01 pm

Deadlift
240 x 5, 260 x 3, 290 x 10

4 x 10 supersets of

RDL @ 185
Hanging Leg Raises on rings
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

User avatar
dingleberry
Manpussy Apprentice
Posts: 1216
Joined: Tue Jan 19, 2010 1:58 am
Location: Directly above the center of the earth

Re: Dingleberry's 5/3/1 experiment

Post by dingleberry » Wed Mar 31, 2010 3:51 pm

Bench Press

160 x 5, 185 x 3, 205 x 8

4 x 20 Push Ups on parallel bars feet elevated
supersetted with
4 x 10 Pendlay Row @ 185

5 TGU situps with 24 kg KB each side
nafod wrote:I do find I am spending more and more time in the bathroom in the morning, just staring at myself and wondering if I am pretty.

Post Reply