My Training Journal

[ExtraMile]

Well what I'm saying has nothing to do with the 5/3/1, it's just a general lifting thing that you do squats with the most rom before others on squats day. You have box squats first and it seems like oly squats should be done 1st.

not what iv been told

 

[Tblock1]

not what iv been told

Well that's what andalite and saibot were saying about front squats being done before back squats, and I got 225x5 pretty easily, so it helped.

 

[ExtraMile]

Well that's what andalite and saibot were saying about front squats being done before back squats, and I got 225x5 pretty easily, so it helped.

me and you we train differantly, we have responded completely differantly to heavy lifting, we have differant goals, we are of a differant age and experience level, we are at differant strengths and I couldnt care less what I front squat Im only doing them in a hope to help my back squat. saibot told me to do box squats first so thats what im gonna do. my training sucks right now though, my bench is slowing down, my dips are stalled, my back is still hurting from squats and iv started to get overtrained when im 3 weeks from a comp so im not in a good mood lol

 

[Tblock1]

me and you we train differantly, we have responded completely differantly to heavy lifting, we have differant goals, we are of a differant age and experience level, we are at differant strengths and I couldnt care less what I front squat Im only doing them in a hope to help my back squat. saibot told me to do box squats first so thats what im gonna do. my training sucks right now though, my bench is slowing down, my dips are stalled, my back is still hurting from squats and iv started to get overtrained when im 3 weeks from a comp so im not in a good mood lol

alright cool Just saying that you'll probably be too tired to do well at oly squats after doing heavy box squats.

 

[ExtraMile]

alright cool Just saying that you'll probably be too tired to do well at oly squats after doing heavy box squats.

yeah, i stalled on the oly squats so they are becoming an assistance exercise now and im gonna try and push my numbers up on the box squats, its just a chage from what iv been doing for the last 9 months or so and im hoping the box squat will have a bigger carry over to my competition squat than olympic squats will

 

[Tblock1]

yeah, i stalled on the oly squats so they are becoming an assistance exercise now and im gonna try and push my numbers up on the box squats, its just a chage from what iv been doing for the last 9 months or so and im hoping the box squat will have a bigger carry over to my competition squat than olympic squats will

ok you are just getting back from an injury why not just put some regular old full squats in there?

 

[ExtraMile]

ok you are just getting back from an injury why not just put some regular old full squats in there?

an olympic squat is just a high bar full squat with feet inside shoulder width, my feet are a touch outside hip width when i do them

and as you know i do olympic squats after box squats

 

[ExtraMile]

fuck, im not gonna jerk off to a bunch of differant exercises and new routines and get nowere, new rep ideas and all the BS that iv been clusterfucked with lately. Im going to have one attempt at sorting this progress thing out and if that doesnt work Im doing the 5/3/1 to the T, exactly as it is layed out. I am going to do 4 exercises each workout and keep it simple, I am only doing the exercises which work best to give me size and strength. I will also hit calves monday and fridays and some forearm/grip work on wednesdays if i have time and im not deadlifting on the friday.

I have always had trouble increasing my military but one thing I have been able to do it add 5lbs each workout but do 2 reps less, so Im going to do this and actually follow the 5/3/1 percentage/rep scheme for my BB military only and just try and get some slow but steady progress going.

Deadlift day:
deadlifts
chins
one arm rows
weighted back extension

Military Day:
military press
dips
upright row
overhead extension

Squat Day:
Olympic squat
RDL
Leg press
weighted abs

Bench Day:
Benchpress
BB Row
Dumbell Presses
Rear delts

im also gonna deload each of the big lifts except benchpress. The thing with my benchpres I am just going to stick with the medium grip, its safer for shoulders and pecs and Im strongest with it, fucking around changing it will piss me off, I am going to try some pause reps next bench workout in prep for the comp then deload it and start resting up for the competition. I will deadlift on friday and go for 242x5 which should be easy then 220x8 from a deficit box aslong as my back is feeling good.

 

[Andalite]

Well that's what andalite and saibot were saying about front squats being done before back squats, and I got 225x5 pretty easily, so it helped.

Well, this is true. It's a simple principle: as you get tired, your ROM suffers. We all know this. Therefore, you do the more ROM intensive (which is generally also the more complex) exercise first. so, if you had to arrange the most common form of squats, they'd be done in the order of:

1.) Overhead Squats
2.) Front Squats
3.) Back Squats
4.) Box Squats
5.) Zercher Squats, etc etc...

But everybody is different and I think EM should go with what he thinks is right. As he improves his lifting he'll learn what is good for him.

 

[the.gladiator1987]

do the 5/3/1 bro