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Caution goes to the Dagobah system


Caution

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Lifting, ZOMG So many Deadlifts.

Deadlift - Hook grip

  • 5 × 125 lbs
  • 5 × 160 lbs
  • 3 × 190 lbs
  • 5 × 235 lbs
  • 3 × 265 lbs
  • 1 × 295 lbs
  • 5 x 10 × 190 lbs

military press

  • 5 × 50 lbs
  • 5 × 65 lbs
  • 3 × 75 lbs
  • 5 × 95 lbs
  • 3 × 105 lbs
  • 1 × 120 lbs
  • 5 x 10 × 75 lbs

Going to do a deload next week then get ready to go for my 1 RM to see if I'm back to full strength.

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okay so question about 5/3/1, and I saw you were doing it. I checked out your workouts, it may answer my question haha. I get that you need to do 5 reps for 3 sets per workout at varying percentages of 1RM, but is that ALL you do? Like, for week 3 (the 5/3/1 week), would doing warmup sets of like 50% 1RM 3x5, then 60% 3x5 then get into the 5/3/1... would that screw it up? I read a few articles but none of them really touch on warming up.

Anything is possible for him who believes. (Mark 9:23)
"The wise man sees in the misfortune of others what he should avoid." -Marcus Aurelius
Current challenge
My Training
STR-10 DEX-6 STA-9 CON-4 WIS-16.5 CHA-5
 

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This is how I calculated my program from Black Iron Beast http://blackironbeast.com/5/3/1/calculator

I do a 2 day split, but you could do each one on a different day, and what is listed below is all I do, (except mobility)

1 Rep Max Summary

Just some info that might be interesting.

[table=width: 500, class: grid]

[/td]

[td]Real 1 RM

Wender's Training Max

Military Press

1 x 135

1 x 121.5

Bench Press

1 x 225

1 x 202.5

Squat

1 x 245

1 x 220.5

Deadlift

1 x 345

1 x 310.5

[/table]

Warm-up

Foam Roll

30-50 rolls for IT band, hamstring and quadricep; lower and upper back; and piriformis.

Stretching

3-5 sets of 10 second stretches for hamstrings and lower back, hip flexors and quads, and shoulders and chest.

Jumping Rope

100 double leg, 50 left leg, 50 right leg, 100 alternating left and right, 50 high knees, 100 double leg.

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Week 1

military press

5 × 50 [2.5]

5 × 65 [10]

3 × 75 [10,5]

5 × 80 [10,5,2.5]

5 × 95 [25]

5+ × 105 [25,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

chin-ups

5 x 10

deadlift

5 × 125 [35,5]

5 × 160 [45,10,2.5]

3 × 190 [45,25,2.5]

5 × 205 [45,35]

5 × 235 [45,45,5]

5+ × 265 [45,45,10,5,5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

hanging leg raise

5 x 15

bench press

5 × 85 [10,5,5]

5 × 105 [25,5]

3 × 125 [35,5]

5 × 135 [45]

5 × 155 [45,10]

5+ × 175 [45,10,5,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

dumbell row

5 x 10

squat

5 × 90 [10,5,5,2.5]

5 × 115 [35]

3 × 135 [45]

5 × 145 [45,5]

5 × 170 [45,10,5,2.5]

5+ × 190 [45,25,2.5]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

leg curl

5 x 10

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Week 2

military press

5 × 50 [2.5]

5 × 65 [10]

3 × 75 [10,5]

3 × 90 [10,5,5,2.5]

3 × 100 [25,2.5]

3+ × 110 [25,5,2.5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

chin-ups

5 x 10

deadlift

5 × 125 [35,5]

5 × 160 [45,10,2.5]

3 × 190 [45,25,2.5]

3 × 220 [45,35,5,2.5]

3 × 250 [45,45,10,2.5]

3+ × 280 [45,45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

hanging leg raise

5 x 15

bench press

5 × 85 [10,5,5]

5 × 105 [25,5]

3 × 125 [35,5]

3 × 145 [45,5]

3 × 165 [45,10,5]

3+ × 185 [45,25]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

dumbell row

5 x 10 

squat

5 × 90 [10,5,5,2.5]

5 × 115 [35]

3 × 135 [45]

3 × 155 [45,10]

3 × 180 [45,10,5,5,2.5]

3+ × 200 [45,25,5,2.5]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

leg curl

5 x 10

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Week 3

military press

5 × 50 [2.5]

5 × 65 [10]

3 × 75 [10,5]

5 × 95 [25]

3 × 105 [25,5]

1+ × 120 [35,2.5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

chin-ups

5 x 10

deadlift

5 × 125 [35,5]

5 × 160 [45,10,2.5]

3 × 190 [45,25,2.5]

5 × 235 [45,45,5]

3 × 265 [45,45,10,5,5]

1+ × 295 [45,45,35]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

hanging leg raise

5 x 15

bench press

5 × 85 [10,5,5]

5 × 105 [25,5]

3 × 125 [35,5]

5 × 155 [45,10]

3 × 175 [45,10,5,5]

1+ × 195 [45,25,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

dumbell row

5 x 10

squat

5 × 90 [10,5,5,2.5]

5 × 115 [35]

3 × 135 [45]

5 × 170 [45,10,5,2.5]

3 × 190 [45,25,2.5]

1+ × 210 [45,35,2.5]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

leg curl

5 x 10

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Week 4

military press

5 × 50 [2.5]

5 × 65 [10]

5 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

10 × 75 [10,5]

chin-ups

5 x 10

deadlift

5 × 125 [35,5]

5 × 160 [45,10,2.5]

5 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

10 × 190 [45,25,2.5]

hanging leg raise

5 x 15 

bench press

5 × 85 [10,5,5]

5 × 105 [25,5]

5 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

10 × 125 [35,5]

dumbell row

5 x 10

squat

5 × 90 [10,5,5,2.5]

5 × 115 [35]

5 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

10 × 135 [45]

leg curl

5 x 10

Link to comment
okay so question about 5/3/1, and I saw you were doing it. I checked out your workouts, it may answer my question haha. I get that you need to do 5 reps for 3 sets per workout at varying percentages of 1RM, but is that ALL you do? Like, for week 3 (the 5/3/1 week), would doing warmup sets of like 50% 1RM 3x5, then 60% 3x5 then get into the 5/3/1... would that screw it up? I read a few articles but none of them really touch on warming up.

You can do whatever your normal warmup routine is before the lifts, but the lift specific warmups are generally 40%x5 50%x5 60%x3 then go on into the 5/3/1. If you don't put any numbers into strstd it'll just show the % for each week and warmups in the 5/3/1 tab.

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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You can do whatever your normal warmup routine is before the lifts, but the lift specific warmups are generally 40%x5 50%x5 60%x3 then go on into the 5/3/1. If you don't put any numbers into strstd it'll just show the % for each week and warmups in the 5/3/1 tab.

Wow that website is amazing, haha. Thanks for the input though. Now I'm actually considering the program.

Caution, holy crap that is very detailed. Tomorrow deload day? When you going to re-do that 1RM to see if you're back up there?

Anything is possible for him who believes. (Mark 9:23)
"The wise man sees in the misfortune of others what he should avoid." -Marcus Aurelius
Current challenge
My Training
STR-10 DEX-6 STA-9 CON-4 WIS-16.5 CHA-5
 

Link to comment
Wow that website is amazing, haha. Thanks for the input though. Now I'm actually considering the program.

Caution, holy crap that is very detailed. Tomorrow deload day? When you going to re-do that 1RM to see if you're back up there?

End of next week.

Deload Week:

bench press

5 × 85

5 × 105

5 × 135

10 × 135

10 × 135

10 × 135

10 × 135

10 × 135

Squat:

5 × 90

5 × 115

5 × 135

10 × 135

10 × 135

10 × 135

10 × 135

10 × 135

Still keeping up on mobility every day and the whole house clean is almost done; just not a lot of time to post these days, super busy.

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Boy oh boy, Christmas time sure is a busy time!

Sorry for not having any updates so far this week. A quick summary of last week and this week:

Whole house is finished now (Even the air ducts). Also, mobility has been done (almost)every day. Food has been high in protein, but very high in other things too (hint, my next challenge may involve some weight loss) I decided to not lift any weights so far this week but I'll do PR testing on Friday.

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Recap

 

Goal 1 - Get back the strength
I've lost a good bit of strength in my 5 weeks off, I need to get it all back plus more! [+4 str]


Squat

  • Before Injury: 245 lbs
  • Now : 245 lbs
  • No PR but back at it

Bench 

  • Before Injury 225 lbs
  • Now 225 lbs
  • No PR but back at it

Deadlift 

  • Before Injury 345 lbs
  • Now 355 lbs
  • +10 lbs

Grade: A [+4 STR]


Goal 2 - MWOD - Do mobility excersizes every day.
I've lost a lot of flexibility in my ankle and hips and I need to fix that. [+2 dex, +2 sta]

 

Results: Did a good amount of it, but not nearly as much as I should have

Grade: B [+1.5 dex, +1.5 sta]


Goal 3 - Winter is coming, time to bulk up. Get 180g of protein per day. 
If I'm going to get strength back and gain more of it, I'll need to eat for it[+3 con]

 

Results: I ate a lot, too much in fact. Got my protein pretty high every day but it wasn't good clean eating for sure.
Grade: C [+1 con]


Goal 4 - Operation sparkle.
Full house clean, every room. All carpets shampooed. Every nook dusted, vents cleaned, windows washed. I'd like to start the winter months with a house that is really clean, I haven't done a top to bottom scrub of the entire house in a year or two. It needs to be done, and probably done more often. [+2 wis, +2 con]

 

Results: Done and Done

Grade: A [+2 wis, +2 con]

 

Final Grade B

Total Stats: +4 str, +1.5 dex, +1.5 sta, +3 con, +2 wis

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