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Old 07-14-2010, 07:12 AM   #721
Derek Simonds
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Go with the 2 day 5/3/1 and if you are up to it add in a 3rd day when you can for accessory stuff. Dan John talked about that in one of his articles on T-Nation. Good luck with the acid reflux.
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Old 07-14-2010, 08:29 AM   #722
Kevin Perry
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it sucks dude,almost a week now and it still hasn't gone away. I think it's a result of my crap diet lately and all the stress from work and school especially 2 jobs now.

Good call on the 2 day 531 though, I forgot about that one.
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Old 07-14-2010, 07:06 PM   #723
Kevin Perry
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7/14

doing this from memory... I don't write down what we do for Oly in my log so it may not be exact but just a general idea

Dynamic warm-up
Warm up w/bar 7 exercises for 7 reps
Warm-up with hit snatches w/ bar

Hit Snatches x 2 x 3
Hit Snatches + OHS x 1 x 3
Hit Snatches + SN Balance x 3
Snatch 3 x 3
Snatch 2 x 2
Jerk Balance 3 x 3
Jerk Balance 2 x 3 alternate foot
Cleans 2 x 3
Clean and Jerk 3 x 3

Kettlebell finisher x 2

I went light working up to 50 for my heaviest weight since I need to focus on form. There are 5 of us now including some new CF people, I like where this is going. It's more enjoyable with more people.

I reread the 531 book about the 2 days a week and that should fit perfectly on my schedule through next semester since I will be taking another full semester
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Old 07-16-2010, 07:58 AM   #724
Kevin Perry
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7/15

Deadlift: 230 x 3, 270 x 3, 300 x 5

Bench: 130 x 3, 155 x 3, 165 x 8

Went ahead and did these just to keep up per the book and per the FAQ, body is super tight, need to stretch more and foam roll more, and eat more.
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Old 07-16-2010, 10:35 AM   #725
Derek Simonds
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Quote:
Originally Posted by Kevin Perry View Post
7/15

Deadlift: 230 x 3, 270 x 3, 300 x 5

Bench: 130 x 3, 155 x 3, 165 x 8

Went ahead and did these just to keep up per the book and per the FAQ, body is super tight, need to stretch more and foam roll more, and eat more.
Looks about right to me on all accounts. I need to sleep more on top of all that. First time in years I got up and fell back to sleep after getting up today. My wife came in at 7:40 and woke me up and said I thought you had meetings at work today. Ooops.
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Old 07-16-2010, 11:26 AM   #726
Kevin Perry
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Ha thats how it is, the body tends to just know. With me everyday, I haven't had a full nights rest in who knows how long just sleep and when the alarm goes off i don't hear it, wake up a min or two fall back asleep and feel tired all day long.

I've had some improvement though. My weight is up again 162 so recovery is happening but slowly.
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Old 07-19-2010, 08:07 PM   #727
Kevin Perry
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7.19

I am tired as hell, but I did pretty good in the gym today.

OHS: 65 x 5, 75 x 5, 85 x 5, 95 x 5, 105 x 5
Squat: 195 x 5, 220 x 3, 245 x 7
Bench: 140 x 5, 155 x 3, 175 x 8

Good Mornings: 95 x 5 x 10
Incline Bench: 105 x 3 x 10
Barbell Rows: 115 x 5 x 10

I'm thinking of moving incline to the press day and dips to bench day to make it more in line with what others are doing. I can't seem to do more than 3 sets of benching and presses though without aggravating my shoulders. Pleased with today's performance though.
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Old 07-19-2010, 11:14 PM   #728
Derek Weaver
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How do dumbbells treat your shoulders?

How's the job bar backing?
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Old 07-20-2010, 04:13 AM   #729
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Perhaps think about adding Ido's shoulder stuff into your warmup? I was hesitant at first too since it'd be a lot for just an upper body warmup. Now I typically switch warmups between press/bench day, bench day I do the scap warmup, press day I do the stabilization warmup, on top of Defranco Simple 6 first.
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Old 07-20-2010, 04:29 AM   #730
Derek Simonds
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+1 for Allens comment
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