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Old 08-22-2009, 06:38 PM   #11
Allen Yeh
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My answers follow in bold:

I was reading Allen’s training log and was curious as to why you add on the 2 or 3 light sets at the end of your primary exercises (i.e. bench, deadlift, etc.)

It's one of the options for accessory work in the 5/3/1 book, so you do 5 sets at 40-60% of your 1RM for sets of 10, my accessory work this past cycle was not as structured as it has been in the past, I was kind of doing what I wanted to at the moment while still hitting the things I wanted to like pullups.
[*]What accessory work should I put with my back squat and deadlift days?

This is just one option and in the book he lays out many, so you can go with the above which is called the boring but big option. A few of the others are bodyweight, Dave Tate option and something called the triumvirate where you only do 3 exercises per day which includes your big lift, so you have to be choosier about what you do. I try to do something like this:

DL day - DL, then a quad dominant unilateral movement (i.e. lunges, Bulgarian split squat....etc for 3-4 sets), then another light hip dominant movement (i.e. good mornings, GHR's, cable pullthroughs, ab stuff like ab wheel or hanging leg raises...etc

squat day - squat, then a unilateral hip dominant movement (i.e. single leg RDL, ot too many choices here, just different variations), then another lighter quad dominant movement), abs

Wendler says to try not to get too hung up on this stuff.


How long should rest times be? Or should they be as long as is needed to perform the required reps?

He states 3-5 minutes, I usually do 2 minutes on my lighter sets and then I'll take 3+ minutes prior to my last all out set. All the accessory work is usually 1-1.5 minutes or less if Its higher rep.

My understanding of Kroc DB Rows are that they are just high rep rows. Pick a weight that you can do 20-40 reps and do 1 set with each arm for max reps. Is this correct?

Yep, I did a warmup set of 10 reps with a lighter weight then 1-2 all out sets

When should I work in core work?

I'll typically throw in 1 exercise per day.

What are your views on using weightlifting belts?

Good for when you got close to your 1RM otherwise I'd skip it, that's personal preference though.

Do you have any particular recommendations for weightlifting shoes?

Depends on your feet, I have pretty wide feet so the do-wins are perfect but I think I've heard that a narrow - regular foot would be better off with the Adidas.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
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Old 08-23-2009, 06:39 AM   #12
Cory Vines
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Thanks Allen, for being patient with me and answering all of my questions. Here is what I am going with for now:

Monday
Bench Press - 3 Warm-up sets, 3 Work sets
Chin-ups - 3 sets of max reps
1-Arm Kroc DB Rows - warm-up with 10 reps, 1 all out set of 20-40 reps
Barbell Torque – 3 sets of 10 reps starting with light weight (for Rotational Core work)

Tuesday
Deadlift - 3 Warm-up sets, 3 Work sets
Bulgarian Split Squat - 3 sets of 10 reps
Back Extension- 3 sets of 10 reps (working towards Single Leg Back Extensions)
Stability Ball Rollouts – 3 sets of 5 reps (slowly working toward ab wheel)

Thursday
Military Press - 3 Warm-up sets, 3 Work sets
Pull-ups – 10 sets, low reps (1-2 sets of 3, the rest with 2)
Barbell Torque – 3 sets of 10 reps starting with light weight (for Rotational Core work)

Friday
Back Squat - 3 Warm-up sets, 3 Work sets
Single Leg Romanian Deadlift - 3 sets of 10 reps
Single Leg Squat Standing on Plyo Box - 3 sets of 10 reps (working towards Full Pistol Squat)
Double Leg Lowering - 3 sets of 3 reps (working up to 10 reps per set; got these from Mike Robertson’s “Core Training for Smart Folks”)
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Old 08-23-2009, 06:50 AM   #13
Allen Yeh
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Looks good, let us know how you're progressing.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 08-24-2009, 02:32 PM   #14
Cory Vines
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Monday, 24 August 2009

Morning PT
Combatives
-45 min of Drills
-3 sets of 25 and 1 set of 50 push-ups
-3, 2-min grappling bouts
-4 for the core

Strength
Bench Press – 70 x 5, 90 x 5, 105 x 3, 125 x 3, 140 x 3, 160 x 8
(2 min rests, 3 min before last set)
Chin-ups - chest to bar, thumbless grip – 5, 4, 4
(2 min rests)
1-Arm Kroc DB Rows - 20 x 10L/R, 35 x 32L, 35 x 32R
(1 min rests)
Barbell Torque - 10# plate x 5 ea. side x 3 sets
(1 min rests)

Notes
-Wendler’s 5/3/1 program Day 1, Week 2

Last edited by Cory Vines : 08-25-2009 at 05:39 PM. Reason: wrong date
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Old 08-24-2009, 02:42 PM   #15
Kevin Perry
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Is BOLC the Officer Leadership course?
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Old 08-24-2009, 06:47 PM   #16
Allen Yeh
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IBOLC is the Infantry Basic Officer Leadership course or what would be BOLC Phase III.
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Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 08-25-2009, 05:40 PM   #17
Cory Vines
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Tuesday, 25 August 2009

BWT = 185

Morning PT
Power Ruck
-60# Ruck, 10# FLC, PTs and boots
-20 min to bottom of Cardiac Hill
-4 trips up Cardiac Hill (~2:45 ea.), recovery walk down
-ruck back
-Total time = 59 min

Strength
Deadlift – 135 x 5, 135 x 5, 145 x 4, 170 x 3, 195 x 3, 220 x 8
(3 min rests, 5 min before last set)
Bulgarian Split Squats - 65 x 10L/R, 65 x 10L/R, 65 x 10L/R
(2 min rests)
Back Extensions - BWT x 10, BWT x 10, BWT x 10
(2 min rests)
Med Ball Ab Work - Sit-up Overhead Throws and others

Notes
-Wendler’s 5/3/1 program Day 2, Week 2
-Lower back slightly sore from barbell torque’s yesterday and ruck march this morning.
-Deadlift form felt great compared to past workouts.
-Switched out Med Ball Rollouts for ab work a buddy wanted to do.
-Bodyweight taken immediately upon waking.
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Old 08-25-2009, 05:46 PM   #18
Cory Vines
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There is also Basic Officer Leadership Course (BOLC) II which all branches of the Army are sent to together, but it is being done away with. Then it will be the same as when there were only the Officer Basic Courses (the old BOLC III), but apparently they are going to be calling it something different. The Army sure does a good job of making things confusing.
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Old 08-25-2009, 06:06 PM   #19
Allen Yeh
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Yep.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 08-26-2009, 05:21 PM   #20
Cory Vines
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Wednesday, 26 August 2009

BWT = 184

Morning PT
50 Pull-ups (sets of 5; last 26 assisted)
100 Push-ups (broken up into ~8 sets)
Ab Circuit (V-ups, Crunches, Flutterkicks, Frog Kicks; 2 circuits of 1-min per exercise, 2 circuits of 30 sec per exercise)

Strength
Military Press – 45 x 5, 65 x 5, 75 x 3, 85 x 3, 95 x 3, 105 x 6
(2 min rests, 3 min before last set)
Stability Ball Rollouts - 10, 10, 10

Notes
-Wendler’s 5/3/1 program Day 3, Week 2
-Dropped Pull-ups in strength workout because of morning PT.
-Moved this workout from Thu to today, b/c I will be in the field Thu night.
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