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  1. Thread: I started 5/3/1

    by miata
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    9
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    333

    I like doing BBB V2 where you do first set weight...

    I like doing BBB V2 where you do first set weight for 10 times on the first (5/5/5) week, 8 reps for the the second, 3/3/3, week and 5 reps in the third, 5/3/1 week. I do them immediately after the...
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    I put my 531 workouts in a spreadsheet and create...

    I put my 531 workouts in a spreadsheet and create a tab every week so that I can go back and review. I also log on this site.
  3. what does tour kid typically eat and what kind of...

    what does tour kid typically eat and what kind of activities?
  4. Replies
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    I don't really fit into any of the buckets. I'm...

    I don't really fit into any of the buckets. I'm pretty strict about my version of paleo and eat based on what works for me.

    The bulk of my diet is grass fed beef, lamb, bison, wild salmon,...
  5. Replies
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    5/3/1 cycle 13 week 1 Workout B (5/3/1 Press/Dead Lift)

    First cycle after resetting the overhead press.

    5/3/1 programmed exercises (5/3/1):

    • Overhead press 90x5 105x5 115x5 BBB V2: 90x10x5
    • Dead lift 230x5 265x5 300x10 230x10

    Other
    ...
  6. Replies
    7,703
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    678,181

    5/3/1 cycle 13 week 1 Workout A (5/3/1 Squat/Bench)

    I was supposed to do a de-load this week, but instead, I started the next cycle and pushed de-load out to next week when I am on vacation. Next week I will do real lifting, not not a complete...
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    1,206

    You look more muscular and less fat. That is the...

    You look more muscular and less fat. That is the idea.
  8. Thread: No squat rack :(

    by miata
    Replies
    19
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    509

    If your gym has a trap bar you could try that.

    If your gym has a trap bar you could try that.
  9. Replies
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    218

    Although a few hours there will definitely...

    Although a few hours there will definitely reinforce your commitment to a primal/paleo life style.
  10. Replies
    7,703
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    5/3/1 cycle 12 week 3 (5/3/1 Press/Dead lift)

    Total fail on press, but I knew this was coming. I was only able to do 145 on my second try last cycle. Will need to reset.

    Dead lifts were relatively easy this cycle with reset. I decided to...
  11. I also agree that higher volume, lower weights is...

    I also agree that higher volume, lower weights is a good way to start if you haven't done anything intense in a while -- especially if you have older joints. However, I personally like getting to a...
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    I second #4. Depending on the program you can...

    I second #4. Depending on the program you can ramp up or down before and after vacation. One week off every so often is probably a good thing.
  13. Replies
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    5/3/1 cycle 12 week 3 (5/3/1)

    Trying not to get behind again. Just did this workout today. Nothing great -- but PRs for squat and bench.

    5/3/1 programmed exercises (5/3/1):
    Squats 210x5 235x5 265x1 BBB 210x5x3
    ...
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    Is butter a sweetener? Low carb and works for me.

    Is butter a sweetener? Low carb and works for me.
  15. Replies
    7,703
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    678,181

    5/3/1 cycle 12 weeka 1&2 (5/3/1 Week)

    Been too busy to log my workouts for the last couple of weeks. Had to reset on the dead lift. I've been using these forums as my cloud log, so here goes...

    Cycle 12 Week 1 Day 1

    5/3/1...
  16. Replies
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    678,181

    5/3/1 cycle 11, week 4 (5De-load Press/Dead lift)

    Programmed exercises (De-load):

    Press 100x3 115x3 130x3
    Dead lift 230x3 365x3 300x3

    Other

    Warm-up/recovery squats 150x5x3
    Chin-ups
    Arnold Presses between dead...
  17. Replies
    9
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    380

    I shower once a day with water that is never hot,...

    I shower once a day with water that is never hot, not quite cold either -- no soap, No deodorant either, Sometimes a little cologne.
  18. Replies
    7,703
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    678,181

    5/3/1 cycle 11, week 4 (De-load Squat/Bench)

    5/3/1 programmed exercises (De-load):

    Squat 175x3 200x3 230x3
    Bench 140x3 165x3 185x3

    Other

    Kroc-rows 50x10 60x10 70x20 set
    Incline barbell press 1135x3x3
    Chin-ups
  19. Replies
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    I don't know about calisthenics, but with lifting...

    I don't know about calisthenics, but with lifting you generally want to do push/pull on the same days -- so on bench day do rows and on overhead press day do pull-ups/chin-ups. That keeps you muscle...
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    7,703
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    678,181

    5/3/1 cycle 11, week 3 (5/3/1 Press/Dead lift)

    Mixed bag today on 5/3/1 week. I was happy to make my press on the second try -- after getting some valuable form advice. However, I couldn't even lift my last dead lift set off the floor. I think...
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    1,873

    I have a long list -- besides the liver, eggs,...

    I have a long list -- besides the liver, eggs, wild salmon, coconut oil, coffee and dard choco already listed...

    - Canned smoked oysters
    - kimchi
    - natto
    - coconut milk kefir
    - potato starch...
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    You also need to make sure you get enough...

    You also need to make sure you get enough magnesium, sodium and potassium. You probably crave salt.
  23. Replies
    7,703
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    678,181

    5/3/1 cycle 11, week 3 (5/3/1 Squat/Bench)

    Last week (3/3/3) was a disaster with trying to do my two workouts one day after the other (Thursday/Friday). I had major fails on the press and dead lift. To give myself as good a chance as possible...
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    I'm pretty fat adapted and cycle a lot. You need...

    I'm pretty fat adapted and cycle a lot. You need to take in lots of carbs and your muscles will absorb them like a sponge. I eat all kinds of crap in real-time carb loading mode - M&Ms, candy, you...
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    2,451

    Aren't intense workouts the ones that consume the...

    Aren't intense workouts the ones that consume the most glycogen -- and require carbs for recovery as well?

    I pig out on protein and carbs after my two lifting workouts each week.
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