You ever try and lift with jazz hands in your face? I have. It's awesome since it's all you can focus on. It kinda hinders your lifting, though. As a result, I don't even know how to count today's lift. The bar was touched on every rep from 8-10 and I lost the proper grove on at least a couple reps as a result of those magical hands distracting me. The only good I can see from this is that the last time I did 225 on 8.7.11 (also for 10 reps but spotter never touched the bar) is that this set was significantly faster and I didn't utilize any bounce off my chest like I did last month. Still, I'd like to forget this workout. Already looking forward to next week to redeem myself.
Asssitance work was good, but exhausting: For the first time ever I finished all 75 reps of 65lb db's flat bench (5 sets of 15reps). This is a four rep improvement over last workout. I also did 5 sets of 10 reps of 100lb db rows.
I ask my spotters to keep back and out of the way until I grunt out "help". I never have the same spotter, so I try to politely explain it to any new spotter before I start out on the last set.
Your pulling strength is great. 5 x 10 of 100 lbs rows is very good.
I hear ya. That's what's so frustrating, though! I tell them every time 'Don't touch the bar, I want you to let the bar fall on my chest, then help me.' But only some of them get that.
Thanks for the compliment on the pulling strength! Do you follow any particular program?
Nice lift man! I'm just starting my second 5/3/1 cycle, got a ways to go to get to your numbers but it seems like a great program. What's your assistance work look like? Also, diet? You look really solid, can't believe you're only 168 (?).
Yes, I follow the 5/3/1 program as well, and have been working out with it since August 2010. It's a great program, and it definitely works. Best part of all, it's flexible.
That's great you're doing 5/3/1 as well. I've been doing 'the triumvirate' for assistance work. So dumbbell bench and db rows on bench day, dips and chinups on press day, pullups and an work on deadlift day, but squat day I do front and back squats for my assistance work.
Nothing special for my diet: lots of Greek yogurt, kefir, milk, whey, red meat, and fruits and veggies. Not sure on total calories per day but getting close to 200g of protein. Also supplementing fish oil, vitamin d3, a multi vitamin and creatine.
Thanks for the reply. Triumvirate eh, I may try that in a couple months when my work capacity is built up a little more. Right now I'm trying to do BBB, and after hearing Wendler on a podcast mention something about giving yourself a few cycles to work up to the full 5x10 assistance work, I've scaled it back a bit. Anyway, great blog and progress, keep it up! BTW, meant to mention, that's one of the worst spots for a 10-rep set I've ever seen!
Chris,
I take it you're liking 5/3/1, since you've been on it for over a year. How have your gains been? What are you doing for assistance work?
The gains have been good, Steve, especially on the dead lift. I have a ways to go yet, but as Jim points out, this is a program for life, if one keeps on it. For assistance, I pretty much stick to the BBB template, but I follow Jim's advice on doing lots of chin ups/dips. You can see what I'm doing at http://chrispstrengthjournal.blogspot.com
When asked by others in the gym what I'm doing, I become a salesman for 5/3/1. That's how much I like it.
I ask my spotters to keep back and out of the way until I grunt out "help". I never have the same spotter, so I try to politely explain it to any new spotter before I start out on the last set.
ReplyDeleteYour pulling strength is great. 5 x 10 of 100 lbs rows is very good.
I forgot to edit -- "rarely" as opposed to "never". I do have some familiar spotters.
ReplyDeleteI hear ya. That's what's so frustrating, though! I tell them every time 'Don't touch the bar, I want you to let the bar fall on my chest, then help me.' But only some of them get that.
ReplyDeleteThanks for the compliment on the pulling strength! Do you follow any particular program?
Nice lift man! I'm just starting my second 5/3/1 cycle, got a ways to go to get to your numbers but it seems like a great program. What's your assistance work look like? Also, diet? You look really solid, can't believe you're only 168 (?).
ReplyDeleteYes, I follow the 5/3/1 program as well, and have been working out with it since August 2010. It's a great program, and it definitely works. Best part of all, it's flexible.
ReplyDeleteHey Steve,
ReplyDeleteThat's great you're doing 5/3/1 as well. I've been doing 'the triumvirate' for assistance work. So dumbbell bench and db rows on bench day, dips and chinups on press day, pullups and an work on deadlift day, but squat day I do front and back squats for my assistance work.
Nothing special for my diet: lots of Greek yogurt, kefir, milk, whey, red meat, and fruits and veggies. Not sure on total calories per day but getting close to 200g of protein. Also supplementing fish oil, vitamin d3, a multi vitamin and creatine.
Gabe,
ReplyDeleteThanks for the reply. Triumvirate eh, I may try that in a couple months when my work capacity is built up a little more. Right now I'm trying to do BBB, and after hearing Wendler on a podcast mention something about giving yourself a few cycles to work up to the full 5x10 assistance work, I've scaled it back a bit. Anyway, great blog and progress, keep it up! BTW, meant to mention, that's one of the worst spots for a 10-rep set I've ever seen!
Chris,
I take it you're liking 5/3/1, since you've been on it for over a year. How have your gains been? What are you doing for assistance work?
The gains have been good, Steve, especially on the dead lift. I have a ways to go yet, but as Jim points out, this is a program for life, if one keeps on it. For assistance, I pretty much stick to the BBB template, but I follow Jim's advice on doing lots of chin ups/dips. You can see what I'm doing at http://chrispstrengthjournal.blogspot.com
ReplyDeleteWhen asked by others in the gym what I'm doing, I become a salesman for 5/3/1. That's how much I like it.