LiE's Diet and Training Thread

BEAST MODE!

Aim tonight was 140Kg x 9 which I didn't manage... got 11 reps instead! :D used my new belt which helped keep my core tight all the way through, love it.

Video of this set of course :)


Warmed up with this - http://www.mobilitywod.com/2012/01/episode-363365-pre-squat-hip-opener-mob-rx.html
Really helped and will be doing this every time now.

Spreadsheet says that today's set gives me a calculated 1RM of 194Kg which is a 9.73% increase over last week. Hopefully I can keep things up.
 
Great work! Massive progress.

I was going to post that MWOD video as well, it sums up a few things nicely.

Don't get too carried away with projecting 1RMs from the bigger rep sets, it tends to not translate that well. I think my biggest projection is 237kg, but I'm certainly not there yet.
 
Dont really test 1rm on this program, but sure after a few months i can do it. could have got 12 but the idea isnt to go to failure as it can cause set backs.

Thanks ice, will keep that in mind.
 
I've heard of people doing crazy things like putting projected maxes into program calculators... I'm not suggesting you'd try this, but others might!

Do you have any sort of plan to peak or test your maxes when the time comes?
 
Depends what you're doing it for.

If you're prepping for a comp then it might be worth doing a short peaking cycle (4 weeks ish), but for general curiosity I'd just test one per training day. You get less bang for your buck but you'll be able to put those numbers straight back in your program and carry on getting stronger.
 
Aim is to increase strength and then possibly a comp depending on how I get on.

What do you mean test once per training day? Like do my 5/3/1 then do a 1RM test for the next set?

I don't want to test my maxes too soon because I don't think I will have gained much strength.

Edit:

Read the FAQ and saw this.

7. How to go about testing a rough 1RM on 5/3/1
  • After completing 5/3/1 sets (doing only prescribed reps on the final set), rest and then hit a heavier weight
  • Yes! That is what I recommend. Do not do it all the time though. Only as a gauge every few cycles.
More Details:

  • 5s week – only get prescribed reps 3s week – only get prescribed reps, partial movements are for pussies 5/3/1 week: – Set one – 3 reps – Set two – 1 rep – Set three – 1 rep Keep working up to 1RM, I’d use a little bigger than 5% jumps though.
 
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Here's what next week looks like, it's 5/3/1 time.

Military Press - 90% 1RM 66
Warm up (40%, 50%, 60%) - 27.5x5, 35x5, 40x3
Working Set (75% 85% 95%) - 50x5, 55x3, 62.5x1+

Deadlift - 90% 1RM 189
Warm up (40%, 50%, 60%) - 75x5, 95x5, 112.5x3
Working Set (75% 85% 95%) - 142.5x5, 160x3, 180x1+

Bench - 90% 1RM 135
Warm up (40%, 50%, 60%) - 52.5x5, 67.5x5, 80x3
Working Set (70%, 80%, 90%) - 102.5x5, 115x3, 127.5x1+

Squat - 90% 1RM 156
Warm up (40%, 50%, 60%) - 62.5x5, 77.5x5, 92.5x3
Working Set (75% 85% 95%) - 117.5x5, 132.5x3, 147.5x1+

Required reps to beat last weeks rep maxes
Military Press 62.5x8
Deadlift 180x7
Bench 127.5x8
Squat 147.5x10

Going to be fun, really pumped about 5/3/1 week. Should be doable.
 
Really loving the program. It gives me a nice set structure to follow where as before I was just going about things quite randomly.

Going to use my belt on the military press tonight on the last set, I find myself on the last few reps leaning back quite a bit which isn't good.

This is the shoulder press machine I use after Military press.

ShoulderPress.jpg
 
Be wary of leaning back, it's really not ideal for the lumbar. Guy I know (who's a little stubborn with training) does this and then clutches his back post-set :o
 
Yea I don't like leaning back, I think it's down to trying to get more leverage when pushing the last few reps. I'll try the belt and keep the core tighter and maybe stop a few reps short if I really need to lean back to do a rep.
 
Good session tonight, Mondays are the easiest of the 4 days.

Got my required 8 reps for 62.5Kg Military Press, could have got a few more but it's a good idea to keep a few in the tank.

Went on to use the above shoulder press machine and did 75Kgx8, 80x8x3, 85x8.

Lastly did some face pulls, 25x10, 27.5x10x4.

20 minutes of stretching and mobility.

Oh and the belt helped on the last set.
 
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