My Training Journal

[ExtraMile]

No way bro, I like training 3x per week best and a workout just to do 1 main workset of military then leave would suck lol!

I am undecided whether I will do 5x5 or not, if not then most likely 5/3/1...

and yes wasted time means you and jdid getting stronger while I dont lol

 

[Tblock1]

No way bro, I like training 3x per week best and a workout just to do 1 main workset of military then leave would suck lol!

I am undecided whether I will do 5x5 or not, if not then most likely 5/3/1...

and yes wasted time means you and jdid getting stronger while I dont lol

Okay but there have been lots of studies showing that 4 times a week is best for hypertrophy. Are you going to add assistance exercise for the 5x5 or are you just doing it straight?

 

[JDid23]

Dude, i honestly think a more organized version of 5/3/1 might work for you. I know you kind of did it your own way, but if you don't like squatting 3x per week and want to change your assistance exercises up, you can probably see good gains.... Just something i thought i'd throw out there

 

[the.gladiator1987]

lol 5/3/1 isnt even needed bro, you should just make your foundation off heavy squat/bench/deads/military and do other shit with it. ur so young still.

 

[ExtraMile]

gladiator that is exactly what i would be doing with 5/3/1...

yeah jdid I have been wonderin that, and like i said 5x5 isnt decided yet

tblock if i do 5x5 i will do it exactly as it says. Although I will change bicep curls on friday to wide grip chins instead.

 

[the.gladiator1987]

I thought 531 u only progress every 4 weeks?

 

[ExtraMile]

I thought 531 u only progress every 4 weeks?

you have the first workout workin at a set percentage for the main lift trying to set a rep PR with that weight, then the next workout you do the same but with a higher percentage of your max, so you try and hit a rep PR but the reps will be lower cause its closer to your max. The third week you do the same but again its even heavier. Then the fourth week you do a deload and dont look for a new PR.

Then you start over again with more weight on each week. Its reccomended you add 5lbs to presses and 5lbs or 10lbs to squats/deads.

 

[oso0960]

I vote 5x5. It will be completely different from what you've been doing. You will probably see ongoing results from doing the same exercise more than 1x per week. Also if you're patient enough, I think you will see even better results from moving your PR weights to week 6 like Bill Starr says.

BTW, you could still do curls on friday and add your chins on Wednesday. That's what I've been doing actually.

 

[ExtraMile]

I vote 5x5. It will be completely different from what you've been doing. You will probably see ongoing results from doing the same exercise more than 1x per week. Also if you're patient enough, I think you will see even better results from moving your PR weights to week 6 like Bill Starr says.

BTW, you could still do curls on friday and add your chins on Wednesday. That's what I've been doing actually.

my bi's get over trained easily, the only time they ever grown is when i did no curls and concentrated no chins and rows. So I wont be curling at all, that is also why I dont curl currently.

not sure what ill do yet...

 

[ExtraMile]

Today - Bench Day. Tweaked my lower back earlier today...

Benchpress
bar x 8
99 x 5
121 x 5
143 x 5
187 x 2
198 x 8 PR

Low Incline DB
55's x 8
77's x 5 PR
61's x 8 wtf...

Wide Grip Chins - starting to suck as I get heavier... bodyweight was 205 when I got home
7
5
5 neutral grip

CGBP
110 x 8
165 x 6 PR
132 x 12 PR

Not bad, chins sucked and as I thought progress has slowed even more on the low incline presses so Ill either switch to Low Incline BB press or more likely just Flat DB Presses, or maybe just raise the incline to like 30 degrees. Was actually hoping for 2 sets of 8 and 2 sets of 5 with the chins today so I was dissapointed with 7 and 5, I think the reason was because my back and my brachioradialis is still sore from deadlift day. If I do 5/3/1 I will rearrange the workouts so I do military after deadlift days so this doesnt happen again...