curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 10, 2012 10:19:09 GMT -5
Taking a break from the Program Min, RoP and Viking Warrior conditioning.
Starting 5/3/1 by Jim Wendler.
Goal is to increase strength to improve efficiency in body weight and kettlebell movements. Increase cardio efficiency with heavy bag training.
Not giving up the KB and BW movments, probably do them on a GtG basis to keep my technique sharp (Snatch, Swings, and TGU) or on a variety day over the weekend.
Current Stats:
Height 5'7 BW: 168 lbs
1RPM: Bench Press: 200 Squats: 225 OH Press: 100 Deadlift: 225
Not enough testing, probably could go heavier on Squats and DL but I think it's a good starting point.
Currently on Week 2 of the 5/3/1 as follows:
Bench Press: 140, 160, 180 Deadlift: 158, 180, 202 Squat: 158, 180, 202
5/3/1 is a workout system that is set around a 4 week training cycle utilizing the big 3 (or 4) lifts. Bench Press. Deadlift. OH Press. Squat. Basically take your 1RPM and multiply by a certain percentage designated for the week.
Week 3 the lifts get heavier closer to 95% of your 1RPM for 1 rep. Reps are usually on a 5/3/1 system.
In theory, this system is designed in a similar fashion to the RKC program in many ways.
I like that my workouts are planned out. No guess work.
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Post by MMX on Apr 10, 2012 11:16:31 GMT -5
Cool. My friend is a powerlifter and he is currently on a 5/3/1 so I know a bit about it.
Glad to see you post your log here!
;D
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 10, 2012 13:32:52 GMT -5
Thanks MMX. I'm going to try and go as heavy as I can without any of the contraptions for powerlifting. Just my raw CNS.
Deadlift 160, 180, 205 x 3 each
Could go heavier with the deadlifts, but I will take any small strength gains.
Finished with 20 minutes on the heavy bag. Just trying to stay on the heavy bag for as long as possible. When I start feeling tired, just start jabbing/teeping/moving etc.
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Post by meguro on Apr 11, 2012 13:04:51 GMT -5
I'll be interested to see how this goes. Keep us posted sotacram.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 12, 2012 11:37:20 GMT -5
Thanks Meguro. Strength is strength and should have some transient properties when an adequate skill level is reached.
(Meaning if I get strong in the squat it should translate very well to pistols if my skill level technique is good in the pistol. Same for dips and planche I assume.)
@mmx, thinking of subbing out bench press for weighted dips and chins/pulls. I don't think BP will help as much with some of the BW movements like dips, pulls and chins. And I am not doing it for Oly numbers so.. we shall see.
Squats today!
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5/3/1 Week 2 (70%, 80%, 90%) x3
Squats 160, 180, 205 x3
Assistance work: 20 minutes on the heavy bag. Continuous. When tired just jab/teep/move.
Finished with some nice mawashi singles.
Need to do a concentration work session on full power mawashi, block, return mawashi.
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Post by MMX on Apr 13, 2012 11:14:30 GMT -5
Just be careful with the shoulders on the dips. I would rather do push ups myself.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 13, 2012 14:56:07 GMT -5
@mmx I'm hoping all those TGUs, CnP, Halo, and various shoulder joint mobility exercises will help. To be honest, I have more issue with knee joint pain with pistols than I do with shoulders with dips and chins/pulls.
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5/3/1 Week 2 (70%, 80%, 90%) x3
Bench press day.
No gym today. Visit from the family for lunch.
Will go home and work CnP/Chins when I get home and everyone is asleep.
(3 CnP/Pull up ladder) x 3 w/ 24kg KB
Finished with 6 minutes of 20 swings on the minute with the 24kg KB.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 16, 2012 11:20:23 GMT -5
Weekend Update: Lots of variety. Clean and press child, into anyhow the youngest one. Hill (Stair) sprints with screaming, laughing, crying, kicking weight. Jogging in place nap time.
Found an interesting exercise while wiping the floor that is like a modified russian twist while standing. Upper body momentum twists the lower body in the same way that it would a mawashi geri in Muay Thai. Performed very fast and furiously.
Week 3 (75%, 85%, 95%) 5/3/1
20120416 Deadlift (170, 190, 215) 5, 3 , 1 + 4 Bench Press (150, 170, 190) 5, 3, 1 + 1.5 Squats (170, 190, 215) 5, 3, 1 + 2 or 3 Going to give the benefit to doubt and say 3 total. Overhead Press (75, 85, 95) (3 ladder rung, Double 24kg OH Press with the 25lb KB Pullup) x 3
Finishing with 15 - 20 minutes of 30w/60r heavy bag a la Intensifying the Heavy Bag by Mr. Enamait.
Hopefully on the next cycle I can up the work to 60w/60r and eventually 60w/30r to the point speed, power and technique do not degrade.
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Post by MMX on Apr 16, 2012 11:23:46 GMT -5
Are those barbell Overhead press or Dumb Bell?
Nice work!
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 16, 2012 13:24:25 GMT -5
@mmx. I wish those were DB OH press. The creator of the 5/3/1 said to take 90% of your 1RPM so that's how I came up with that number for the week. I can press the 70lb KB I have and a single TGU on the right side, but it is suggested to start lower rather than higher and work up in small increments.
Long and short: They are barbell numbers based on a 24kg KB CnP number x 2.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 20, 2012 15:03:04 GMT -5
Week 3 Cycle 1 is complete. Week 4 is deload and will try to use that time to try out a few things. Running a mile for time, head stands, swings, get ups etc. Will also work on shadow boxing that week too.
Increase my Deadlift basis by 10 points. The squat I will increase by 5 points.
The bench will stay the same and probably only test that # on Week 3.
All other times will be a steady diet of OH Press, Pull/Chins and Dips.
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Post by MMX on Apr 21, 2012 10:05:25 GMT -5
Sounds good.
How do you feel?
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 23, 2012 9:19:10 GMT -5
So far so good. I think it's a little too early to tell, but I do feel more strength in my legs particularly the quads and hamstrings from deads and squats. The muscles that are effected by the explosive hip snap at the top of the swing feel under used if that makes sense. I think on the weekends I will devote some 3 or 5 minute drop sessions to the swing.
I feel very hungry all the time which is a feeling I haven't had in a while since doing the ETK and VC.
I want to give it at least 6 months and see where I am.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 23, 2012 9:28:53 GMT -5
Deload Week 4 (40% 50% 60%) 5/5/5
Deadlift (90, 112.5, 135) Bench Press (80, 100, 120) Squats (90, 112.5, 135) 5, 5, 5 DB Overhead Press (24, 30, 36)
Variety week. 20 minutes steady heavy bag work jab/move/teep when tired. Test 1 mile run number. Try some running this week too.
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Post by Ros on Apr 23, 2012 9:59:25 GMT -5
I feel very hungry all the time... ...welcome to my world! ;D
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