awesome work bro, keep it up.
cardio after training sure does drain ya huh?...
Shitty leg workout, slept only 3 hours and went after only having a lite breakfast, plus my cns was completely fried from deads and presses
80kgx3, felt super heavy, ugh..
Leg presses( excluding sled weight)
Did some ab work, extensions and called it a day..ugh..
Tommorow a light chest and tri work, heal up in the weekend and then start 5/3/1, starting numbers to come soon
Chest and Tri
80kgx3, little rest in between, good pump
Incline Smith presses
Did some reverse grip pushdowns till failure then normal pushdowns to extra failure, 3 sets
Did 20 min cardio and some shoulder rehab
Monday is start of 5/3/1
First 5/3/1 session
55x11... Went up easy, but shoulders were still sore from sat.couldve gone higher
wide upright rows
standing dumbell press
2x32kg each arm,pretty heavy
3x70kgx8-6-6,chest was sore from sat, had to stop sets prematurely because of extreme burn lol
did 4 sets of hanging leg raises 8 reps
did 20 min cardio
tommorow is deads!!!
To make a short xplanation out of it. But first; I'm sure it will work and that you'll gain strength, but i think you have better options.
First of all, singels or dobbles for that matter requieres you're to be very strong, before you'll get something out of it, compared to 3 reps and 5 reps. I met guys that liftet 260 in DL, benched 180 and squated 200+ raw and they still never did singels, due to the fact that they thought they would be better off with 3-5 reps. And it was acctually those guys, that adviced me/others not to do the 5/3/1 before you are stronger than them/him. :)
The reason for all this:
1. Singels are not really that good :)
2. When you aren't that strong, 3x 85 % will acctually be very though for you. And since 3x 85% is supposed to be an easy set, which it will not be, due to the fact that your strength are that low. You'll be doing some sets that will be hard for you, and infact is supposed to be light. And therefor you'll not be able to go all out @ your toughest set.
If you have a max @ 300kg 3x85% will not be that tough :)
If you have a max at 100kg 3x85% will be a very tough lift.
And that is basicly the reason, why you need a pretty solid basic strength before doing 5/3/1.
I know it's fucking messy, but my english isn't that good. Hopefully you understood, otherwise people with better english, could perhabs explain it another way.
^^ well it would take at least 4 cycles before the weights get heavy enough that i wont get at least 3 reps with the given weight. Remember that i start out very light in order to keep the reps in the higher rep range during the first 4 week cycles, so no last set of the current week will be loew rep, mostly in the 8-12 range, only when the weight gets heavier in the neart future will it go down to the 3-6 rep range and then another while before it gets heavy enough that i would only get the given reps in the program, and when i do reach that point, i would just reevaluate my 1rm's take 90 % of them, like described in the program, and start over, its all about small gains during a long period of time
And its not 85% of my 1rm, is 85% of my 90% of my 1 rm
Have you read the 5/3/1 manual? i think it does a reptty good job explaining why this program would work and there is no mention of needing a certain level of strength
Thanx for discussing this matter with me, its nice to have a healthy discussion!
Cycle 1, week 1, day 2
140x12....damn grip gave out,happy with the effort
40x8....grip was dead
wanted to c uf i could clean and press the 40 kg dumbell, got it with the right hand! Pb :)
20x8...need to beef up teh forearms :)
60x6, not close to max, but good pump and technique was spot on,ATG
pause at bottom fsq
did 20 min cardio