Author Topic: Time and Patience  (Read 1560 times)

Online Dave

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Time and Patience
« on: October 18, 2014, 06:52:23 PM »
So a bit about me for those who haven't read my schizo log on the other place.  I've been lifting on and off for about 15 years but never consistently or with any sort of real progression.  Up until a year ago I was the perennial beginner.  I would start, get into it, stop and switch to cardio or something for awhile.  Rinse and repeat.  I finally got completely sick and tired of feeling like I was spinning my wheels and joined bb.com.  I spent my first few months there reading, watching vids and trying to learn as much as I could.  I did a couple rounds of 5x5 programs, a brief stint of 7 days a week craziness before settling into 5/3/1 and now I couldn't be happier.  This cycle 4 start actually marks the longest I have ever stuck with a program and I have no plans on stopping.

I know how to track calories but I don't right now.  If I ever decide I want to lose a lot I'm sure I'll start again but I've been bitten hard by the lifting as heavy as I can and trying to look like I lift bug.  I tracked enough a few months ago to know that I'm eating above maintenance and getting more than enough protein and fat in.  The mirror seems to agree as well  ;D

Anyway, enough of that.  Thanks for the space here. I'm looking forward to meeting some more people and learning a ton more.

531
Cycle 4 Week 1
OHP with Simple Strength Assistance Template

5  50 [2.5]
5  65 [10]
3  75 [10,5]
5  80 [10,5,2.5]
5  95 [25]

5+  105 [25,5] - 10

5?  120 [35,2.5] - 5  Damn heavy

I needed 8 for the joker and got 10.  Excellent start to cycle 4 :)

close grip bench press (smith)

10  45's per side
10  55's per side
10  65's per side

Hammer Strength Hi Iso Rows (Plate loaded)

20 x 70 lbs per side
15 x 70 lbs per side
15 x 70 lbs per side

DB Rows

10  60's 
10  70's
10  70's

Straight Bar Tricep Pushdown

20  15 kg  
20   22.5 kg (the rack)
20  22.5 kg

DB Concentration Curls

15  15's 
15  17.5's
15  20's


Great start to cycle 4.   Left my camera beside my computer so no video to check the form on those ohp's but I'm pretty confident with them.  I've decided to give Simple Strength assistance program the go this cycle.  I like the way it's laid out. 


Deads in a day or two, depending on how I feel.  Just getting going on my night shifts so playing when I do my workouts by feel this week.
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Offline doughnutgut

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Re: Time and Patience
« Reply #1 on: October 18, 2014, 06:55:18 PM »
First.    ;)

Online FLEX

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Re: Time and Patience
« Reply #2 on: October 18, 2014, 07:04:55 PM »
Nice start to your journal here.

Looks good.  No more perennial newbie.

First.    ;)

 ::)




 :P





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Online BLK00TJ

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Re: Time and Patience
« Reply #3 on: October 18, 2014, 07:09:37 PM »
Good job. You're on the right track.

Online sakustoms

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Re: Time and Patience
« Reply #4 on: October 18, 2014, 11:00:09 PM »
Welcome to the journals. Good to see another person doing 5/3/1
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online Dave

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Re: Time and Patience
« Reply #5 on: October 18, 2014, 11:16:18 PM »
Thanks everybody.  This program is getting to the point where it's going to start getting pretty heavy now.  Looking forward to it  ;D


flex - yeah I've finally gotten past that starting stopping phase.  I'm hooked. 


I usually try and tape my main lifts for critiques and to liven up my other journal a bit too. Will make sure to add them in.  Tired moment when leaving  today...
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Offline peacesells

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Re: Time and Patience
« Reply #6 on: October 18, 2014, 11:49:40 PM »
In for another 531 journal.  I just completed cycle 7 and am loving it. 

Online Dave

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Re: Time and Patience
« Reply #7 on: October 19, 2014, 12:26:40 AM »
In for another 531 journal.  I just completed cycle 7 and am loving it.

Best program I've ever run. So many options and variety after the main lifts.  Gonna go with  this as long as I can for sure.
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Online Bando

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Re: Time and Patience
« Reply #8 on: October 19, 2014, 07:11:33 AM »

5?  120 [35,2.5] - 5

Is this Common Core Math?  ;D

Having never done 5-3-1 can you explain what the numbers mean?
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Online Dave

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Re: Time and Patience
« Reply #9 on: October 19, 2014, 07:17:58 AM »
Hey man    The numbers in the brackets are the plates. I use blackironbeast to calculate what I lift each session for the main lifts and instead of retyping it I just copy and paste.  So what I put in is how it looks on the website.  The -5 or whatever number I put after the plus set or joker set on the end was how many reps I got for the amrap sets.
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Online Bando

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Re: Time and Patience
« Reply #10 on: October 19, 2014, 07:41:35 AM »
so what does the ? mean and what does amrap mean?
Revolution Powerlifting Syndicate

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Online BLK00TJ

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Re: Time and Patience
« Reply #11 on: October 19, 2014, 09:15:24 AM »
so what does the ? mean and what does amrap mean?
As Many Reps As Possible.  ;)

Offline peacesells

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Re: Time and Patience
« Reply #12 on: October 19, 2014, 03:23:04 PM »
In 531 you are schedule to do so much of your training max for a certain number of reps each week.

Week 1 you do a set of 5 at 65%, 75% and 85%.  The last set you do at least 5 but squeeze our as many as you can. 
Week 2  You do a set of 3 at 70%, 80% and 90%  Again, the last set you do as many as possible with 3 the minimum.
Week 3 you do a set of 5 at 75%, a set of 3 at 85% and 1 rep (or more) at 95%. 

Early in the program it's pretty easy to bust out extra reps on your last set.  Eventually it will get down to 1 rep maxes.

Online Bando

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Re: Time and Patience
« Reply #13 on: October 19, 2014, 05:13:35 PM »
OK Gotcha, I'll learn this weightlifting stuff eventually
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Online Dave

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Re: Time and Patience
« Reply #14 on: October 19, 2014, 05:39:03 PM »
The ? or joker set is basically something you earn from hitting a pr.  So if I didn't hit 8 on my ohp the other day I wouldn't have gone for the joker set which is basically adding another 10 percent on or whatever and going for an extra set.  Not really necessary in the program I just use it as an incentive and a chance to hit an extra set and see what I can do.   I read the journals at bb.com for ages with all the guys doing 531 like it was another language lol
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