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Old 12-19-2009, 12:49 PM   #501
Kevin Perry
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Nice, I'll be watching your progress too.

Edit: Hey I just read that article but I got some Q's on it. Did he keep everything from 5-3-1 basically the same just replaced the back squats with front squats for the strength portion and moved the back squats for high rep stuff? And the back squat falls on both days?
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Old 12-19-2009, 02:59 PM   #502
Derek Weaver
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Yeah, pretty much. In th discussion there's some clarification. Basically, warm up with complexes. Then hit the big two (front squats + bench and deads + press). Bonus day is stuff you feel you missed. I'm keeping assistance stuff on the actual lifting days and will try and sprint if recovery allows.

I guess the DJ article was more inspiration than anything. I'm looking forward to the flexbility and fatigue management.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 12-20-2009, 04:40 AM   #503
Derek Simonds
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Are you going to eat the peanut butter sandwiches? I am looking forward to that part of it...
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Old 12-20-2009, 11:58 AM   #504
Derek Weaver
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Yup. I'm pretty pumped
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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Old 12-21-2009, 11:20 PM   #505
Derek Weaver
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12/21/09 Monday
Squat 170 x 5, 200 x 5, 200 x 10 (I'll explain), 225 x 5+ (8)
- Assistance: Squat 4x10 (145) + GHR 4x10
Bench Press 140 x 5, 160 x 5, 180 x 5+ (7- no spotter)
- Assistance: Bench 5x 10 (125) + 24 KG KB Bent Row 5x10

Notes:-
- On the squats, I forgot to change the loading on the bar and started my last set, realized it felt kind of light and stopped at 10 to check the weight. Whoops
- I dropped a set of squat assistance since I still ended up with an extra ~600 lbs of volume due to the 200 lb x 10 accident.
- I feel good. I actually felt better after my workout than going in. Even though I was burnt.
- Ego squarely checked at the door on the benches. Historically, I've been a good bencher (in college I was able to hit 260 x 3 at a BW of ~175-180ish). I wanted to make sure I got all reps since I don't have a spotter.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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Old 12-22-2009, 09:16 PM   #506
Derek Weaver
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12/22/09 Tuesday
Wendler says sprint, push the prowler or pull a sled 2-3x/week. So I sprinted:
Hill Sprint Light Pole to Light Pole x 15

Notes:
- Walked back, and went again. Total time moving was ~45 minutes including warm up.
- Kept the sprints close enough to get a conditioning effect.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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Old 12-22-2009, 11:28 PM   #507
Arien Malec
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I'm growing to love hill sprints....
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Old 12-24-2009, 04:15 PM   #508
Derek Weaver
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Yes to hill sprints. I wouldn't mind doing some sled drags now and then. Considering getting one from WSBB. Elite FTS is freakin' expensive.

12/24/09 Thursday
Deadlift 190 x 5, 220 x 5, 250 x 5 + (10)
- Assistance: Deadlift 165 lbs x 5 x 10 + HLR x 5 x 10
Press 80 x 5, 90 x 5x , 100 x 5+ (10)
- Assistance: Press 65 x 5 x 10 + Chins x 5 x 10

Notes:
- Felt good. I'm not sure how many reps is "good" on the 5 week for the last set. I figure I'm working a bit light and the rep estimate I took last week is probably pretty light. I may not be all that far off from a year ago. Either way, I should be able to progress for a while here.

Merry Christmas everyone.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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Old 12-24-2009, 05:38 PM   #509
Derek Simonds
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Merry Christmas to you. I think the amount of reps on the last set depends on if you are moving up 5 LB's a week or 10. If 10 that last set gets hard fast. When I have begun to get close to topping out on a lift I was barely eeking out my reps. On the other hand I reset and have been blowing away my rep maxes from before.
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Old 12-25-2009, 02:46 PM   #510
Derek Weaver
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Wait, I thought the percentages changed, but the weights stayed the same through each 5/3/1 cycle + deload?
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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