LiE's Diet and Training Thread

[LiE]

First draft of my workout.

Monday
Military Press (5/3/1)
Shoulder Press - 5 X 8
Rear DB Flyes - 5 x 10

Tuesday
Deadlift (5/3/1)
Chins - 4 x 10
DB Rows - 5 x 10

Thursday
Bench (5/3/1)
Dips - 5 x 10
DB Incline Bench - 5 x 10

Friday
Squat (5/3/1)
DB Lunges - 5 x 10
SLDL - 5 x 8

20 minutes stretching at the end of each workout.

 

[Delvis]

Can you elaborate on the book for me? Or did you mention it further up?

 

[LiE]

The book is Jim Wendler's 5/3/1 program, goes into detail of how to do it. It's for building strength slow and stead. Bes to google it, as I'm still getting to grips with it.

 

[Delvis]

The book is Jim Wendler's 5/3/1 program, goes into detail of how to do it. It's for building strength slow and stead. Bes to google it, as I'm still getting to grips with it.

Fair game

Just another thing to considering after a few months of my current split

 

[LiE]

Perhaps, I think you'd get better strength gains from stronglifts.

 

[Delvis]

Perhaps, I think you'd get better strength gains from stronglifts.

True

Will be something to think about when the time comes, I guess i'm doing a variant of stronglifts now just with less sets more reps, so i'll see what happens really.

Slowly gaining weight anyway

 

[T1Cybernetic]

The book is Jim Wendler's 5/3/1 program, goes into detail of how to do it. It's for building strength slow and stead. Bes to google it, as I'm still getting to grips with it.

Where did you get the book from I see it on amazon and I can find lot's of pdf versions and other formats online but If I buy it I wan't the actual book

Just don't want to pay too much if I don't have to...

 

[LiE]

Had to buy it from amazon, £15 though...

 

[T1Cybernetic]

Cheers, I thought so £15 aint bad though, I've read through most of it online but the greed in me want's to get the hard copy

 

[LiE]

It's an excellent book, read it in an hour but the info is spot on.

 

[MoNkeE]

Sounds like an awesome routine LiE, I love simple routines with big complexes

 

[LiE]

Here's the revised list with input from icecold

Monday
Military Press (5/3/1)
Shoulder Press - 5 X 8
Facepulls - 5 x 10

Tuesday
Deadlift (5/3/1)
Chins - 4 x 10
DB Rows - 5 x 10

Thursday
Bench (5/3/1)
Dips - 3 x 10
DB Incline Bench - 3 x 10
Seated Cable Rows - 3 x 10

Friday
Squat (5/3/1)
DB Lunges - 5 x 10
SLDL - 5 x 8

 

[Delvis]

Looks awesome, nice and simple

 

[LiE]

Yep and should free up time for a good stretch but god knows I need it!

 

[LiE]

OK so my first ever 5/3/1 session, must say I really liked it. I gave it everything on my last set (that's the idea with this program) and got 9 reps with solid form. I did belt up for the last set because with high rep deadlifts I'd rather be safe.

Deadlift
Warm-ups - 75x5, 95x5, 112.5x3
Working sets - 122.5x5, 142.5x5, 160x9

Chins
10,10,7,7

DB Rows
27.5x10, 32.5x10, 32.5x10

I was supposed to do 2 more sets of db rows but felt rough so called it a day there.

 

[icecold]

Good stuff!

 

[LiE]

Thanks, I really like the amount of sets before smashing out the last one. Allowed me to get confidence and nail the form.

Tonight I'm going to do my Bench Press 5/3/1

1RM-10% (135)
Warm up (40%, 50%, 60%) – 52.5 x 5, 67.5 x 5, 80 x 3
Working Sets (65%, 75%, 85%) – 87.5 x 5, 102.5 x 5, 115 x 5+

 

[Delvis]

Not even sure how you can do that volume, my arms would die.

Although I guess the warm up is just reps? Misread that originally.

Do you warmup with the bar or anything?

 

[LiE]

I always warm up on the bar. Just changed the above warm up weights actually because I'd worked the % based on my actually 1RM, not the 1RM which is 10% below my real one (part of 5/3/1). The volume is fine, the warm up is 40%, 50% and 60% of your 1RM so pretty light, and only for small amount of reps.

Included the 1RM-10% which is used to workout the %.

 

[Delvis]

Cool

After reading it again it's not too bad. Just not understanding the principles entirely, that'll be for another day though