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  • Originally posted by rjwashington421 View Post
    Would you add 5lbs after a 5,5,2
    no, repeat
    The Champagne of Beards

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    • Task complete...........................

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      • Originally posted by RichMahogany View Post
        no, repeat
        Rich, as a general rule, how much time should one wait between their warm up lifts and their first work set AND how much rest should one have between sets.
        I was having trouble with OHP across my sets. So I bumped the period between sets up to 3-4 minutes from 2 and that made a huge difference in my strength. Is it apt to wait 5, 6 or even 7 minutes?

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        • What is your workout today?

          Squat : 280lbs x 5 x 3
          OHP : 110lbs x 5 x 3
          Deadlift : 295lbs x 5 (reset due to form)

          I didn't add the light day being a hard head which I should have. I got my reps, but the last set was very ugly. Leaning forward and depth became an issue. I feel a reset coming soon, I won't sacrifice form for adding weight .

          Eating like a beast, adding some unwanted fat in the process is my next workout.
          Last edited by rjwashington421; 02-20-2015, 05:25 AM.

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          • BBS Legs/Abs - Deadlifts, Leg Presses, Leg Curls, Calf Presses, Ab crunches (on machine)

            TWT = 8m 45s
            “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

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            • Originally posted by Lockstock View Post
              Rich, as a general rule, how much time should one wait between their warm up lifts and their first work set AND how much rest should one have between sets.
              I was having trouble with OHP across my sets. So I bumped the period between sets up to 3-4 minutes from 2 and that made a huge difference in my strength. Is it apt to wait 5, 6 or even 7 minutes?
              First few warm-up sets should be light enough that you just "rest" long enough to change the plates on the bar. They should grow as you approach working weights to maybe 2 minutes between the final single and first work set. Longer's not a problem.

              Upper body seems to never quite need 8-10 minutes to recover/regenerate ATP like full/lower-body stuff (makes sense, less muscle mass involved and all that). I'd say 5-6 minutes is probably going to always be enough rest for press as the weights get heavy. But if 8 minutes gets you through the work sets, rest for 8.

              If you're going 5,5,4 instead of 5,5,5, rest may or may not be the relevant factor. If you're going 5,2,0, it almost definitely is.
              The Champagne of Beards

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              • Last night:

                Squat: 345 x 4 x 3
                Press: 145 x 6,6,6,5,1,1
                Deadlift: 380 x 8
                The Champagne of Beards

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                • Bastardized 5/3/1 cycle 8, week 3 (5/3/1 Press/Deadlift)

                  Went all out and nailed the last 5/3/1 dead lift set with 4 reps. Will beat my trap bar numbers with the Olympic bar in the next couple of months.

                  5/3/1 programmed exercises (5/3/1 week):
                  • Overhead press 5x105# 3x115# 1x130# 4x10x85#
                  • Dead lift 5x250# 3x285# 3x315#

                  Programmed "assistant exercises" (5/5/5 week):
                  • Hammer Strength pull-downs 5x160# 5x185# 5x210#

                  Other
                  • Warm-up/recovery squats 2x10x145#
                  • Hammer Strength chest presses between squat sets (high ~10 rep pyramid sets)
                  • Arnold presses 3x15x20# between dead lift sets

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                  • Seated military press: 185# 4x5
                    Arnold press: 45# 3x12
                    Front shoulder raises (barbell) 50# 3x10
                    Side shoulder raises (dumbell) 20# 1x40
                    Standing barbell curl: 110# 4x5
                    Hammer curl: 50# 3x10
                    Preacher curl (barbell) 70# 1x40

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                    • today shall be
                      zillion x squat picking lumber
                      zillion x throw lumber
                      zillion x lift heavy manure shovel
                      zillion x throw heavy manure shovel
                      zillion x pull soil rake
                      ... you get the picture... weekend farm work, LOL

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                      • Squat: 330 x 5 x 4
                        Bench: 240 x 3 x 4
                        Chins: +60 x 1,2,3,4,5,6

                        This is the volume day of my intensity microblock. I feel amazing afterwards. Not broken down or smashed. Hope that means Intensity-Intensity Day will go well.

                        BW: 166 jacked, yoked, totally swole lbs. (plus like 16% bodyfat of ginormous obesity; loving walking around in the BMI "overweight" category)
                        The Champagne of Beards

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                        • Bastardized 5/3/1 cycle 8 week 4 (Deload Workout A (Squat/Bench)

                          De-load week.

                          5/3/1 programmed exercises (Deload week):
                          • Squats 5x95# 5x120 5x145# 5x5x135#
                          • Bench 5x95# 5x105# 5x10x125#

                          Other programmed exercises (5/5/5 week):
                          • Hammer rows - 5x115 5x140# 5x170#

                          Other:
                          • Dumbbell incline presses - drop sets 3x (10x50-10x35-10x25)
                          • hanging leg raises 2x15

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                          • BBS Day 3 - Shoulder Flies, Biceps Curls, Overhead Presses, Triceps pressdowns, knee tucks.

                            TWT = 10m 45s
                            “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

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                            • Last night:

                              Squat: 365 x 5 (PR!)[/bowling shoes ugly]
                              Press: 160 x 3 x 5
                              Deadlift: 445 x 3 x 2
                              Snatch-grip: 315 x 5

                              [/QUOTE]
                              The Champagne of Beards

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                              • Originally posted by RichMahogany View Post
                                Last night:

                                Squat: 365 x 5 (PR!)[/bowling shoes ugly]
                                Press: 160 x 3 x 5
                                Deadlift: 445 x 3 x 2
                                Snatch-grip: 315 x 5

                                [/QUOTE]

                                Curious what you would do differently to make it less ugly?

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