Military Fitness Brainstorming

[Sendero]

I just finished up +1 week of 5/3/1 and will be deloading this week. I'm very pleased with my +1 week as I hit some goals. I really feel like I'm getting my DL technique ironed out and it's showing. It's the first time in recent memory, where my DL is better than my squat, as it should be.

In the interest of discussion;

• What is everyone doing now?
• What works for you and why? What doesn't work for you and why?

Do you want military personnel only, or for hopeful's too? I didn't want to post any further comments, without confirming. If hopeful's are not included, I'll move to the sidelines and look forward to reading the responses.

 

[Marine0311]

All are welcome. Post what you feel comfortable. Those in train as warriors and those who are hoping to get in should train as warriors.

 

[SkrewzLoose]

Well, this 4 week cycle is going to be a waste. Not really a waste, but I'm going to have to go through it twice at the current weights. After struggling for 5 reps on Monday, I received an impromptu tutorial on squats from a 57 year old gent from the USSR today. This is the guy (I may have mentioned here) who starts at 135# and (no shit) squats 6". From 135, he goes directly to 225 and does the same thing. 225 > 315 > 405. All with a low bar and all moving 6" at the most. I hate talking to people at the gym. Even my good buddies don't get more than a few words. Here's how it went.

(Before I even have any weight on the bar. I'm on a squat rack, he's right next to me in a squat cage)
USSR: You going to lift heavy, mind if I work in?
Me: Uh, not lifting heavy but I'll just trade spots with you, it's all the same to me.
USSR: No, is OK. I move just as much as you.
:-/
Then, after each set, he took it upon himself to critique my form for about 5 minutes.
-Keep toes pointed forward, not out
-Keep the bar lower, it stays over your core, more stable
-Stay back on your heels
-4 seconds down, 2 seconds up
-Breathe out on the way up
-If I hear clanging of weights, you don't have control
And on, and on...
I understand it's good natured, but if I don't ask for advice, keep it to yourself. I've seen people do some dumb/dangerous shit in the gym, but unless they ask for pointers, I keep my mouth shut.

 

[Hillclimb]

Get a pair of headphones and get used to saying, "i'm almost done.' Even if you just started your set. I usually finish all my working sets quicker than a conversation with those weirdos, unless I'm Oly lifting

 

[SkrewzLoose]

I did have earphones in. He banged on the squat rack to initially get my attention. It was all down hill from there.
And, he ended up using the squat cage he was in to begin with, he didn't work in with me at all.

Almost forgot my favorite part(s).
-He called me Comrade at least 3 times. I was just waiting for him to say, "in Soviet Russia, weight lifts you"
-He told me not to go past parallel. I understand the Parallel Vs. ATG argument is as old as squatting itself, but he promised me I'd fuck up my knees if I kept going below parallel.

 

[ThunderHorse]

How do you guys program well for yourselves?

 

[CDG]

How do you guys program well for yourselves?

What exactly do you mean? Are you asking how to decide what kind of program to use while making minor adjustments, or are you asking how to write a complete program for yourself?

 

[ThunderHorse]

The latter I guess, I'm guessing most of this thread has been the former though. Even though I've followed it relatively well.

 

[CDG]

The latter I guess, I'm guessing most of this thread has been the former though. Even though I've followed it relatively well.

Most people that I know that program for themselves pick and choose elements or protocols from established regimens and then make small adjustments to fit their goals/needs. The first step is to decide what exactly you want out of the program in a primary and secondary sense. Make these specific and achievable. Once you have that figured out, utilize the established work of well-respected guys within the training communities that will benefit you the most. Programming is not as hard as people make it out to be at times. You will fuck up, but as long as you learn from it and don't stubbornly cling to protocols that don't work, you'll be fine. The biggest pitfalls to look out for when programming for yourself are overuse of movements/workouts you like, under-programming of the things you don't like, and not allowing adequate recovery time.

 

[SkrewzLoose]

I feel like I'm hitting a wall/plateau with 5/3/1. I'm doing this 4 week cycle over again because I struggled with it the last time around. Today I struggled to get the 5th rep on my 5+ day for bench press. I know that 5 is all you're going for and anything over that is icing on the cake. I'm already starting to wonder if I'm going to have to repeat this cycle again or if I should press on.
Thoughts and advice are more than welcome.

 

[DAVE101]

If it's just bench that's holding you back, you could alternate with close grip or incline bench for each cycle. Perhaps you need a new kind of stimulus, either by changing the assistance work or doing a different routine all together (like 5x5).

 

[Sendero]

Have you done a reset yet? If you're making all your reps in a cycle go to the next one, if you don't make it, then consider a reset. I know you've been doing 5/3/1 longer than I have, so you probably have already reset, but that is what they program calls for.

 

[CDG]

I feel like I'm hitting a wall/plateau with 5/3/1. I'm doing this 4 week cycle over again because I struggled with it the last time around. Today I struggled to get the 5th rep on my 5+ day for bench press. I know that 5 is all you're going for and anything over that is icing on the cake. I'm already starting to wonder if I'm going to have to repeat this cycle again or if I should press on.
Thoughts and advice are more than welcome.

You can adjust individual lifts within a cycle. So your squat and deadlift can advance, but keep your bench the same. If at the end of your next 4-week cycle, you are still struggling with bench then you may need to change up your assistance work based on where your sticking point is.

 

[SkrewzLoose]

Sendero , this will be the 2nd time going through this entire cycle at these weights.

CDG , the last cycle I struggled with all 4 lifts at this weight. I blamed it on coming off of holiday leave and having not been in a gym for 2 weeks. I'll see if the rest of my lifts start to follow the same pattern. I recently changed my assistance work to a more regimented program that I found on BB.com. As far as the "sticking point" goes, do you cater your assistance work to the large muscle group (chest) or the smaller groups (triceps) or both? I realize that most chest work is going to engage your chest, triceps and shoulders.
Thanks for the help so far.

 

[DAVE101]

The assistance work is catered to where the sticking point is. Trouble out of the bottom usually means more chest work is needed (DB bench, pause bench), and trouble closer to lockout is a tricep weakness (close grip bench, skull crushers, board/pin presses). Hope that's useful.

 

[SkrewzLoose]

Here's the assistance work I'm doing now. It's a strength program I found on BB.com. The only thing I don't have on here is leg work. I stick with squats from 5/3/1, some light calf work and good mornings/GHD sit ups and some other variation of squats.

Decline BB Bench
10-12
10-12
6-8
Incline DB Press
10-12
6-8
DB Flye
10-12
6-8

DB Pullover
10-12
10-12
8-10
Close Grip Cable Pulldown
10-12
8-10
One Arm DB Row
10-12
8-10
Wide Grip Cable Row
10-12
8-10

Seated DB Press
10-12
8-10
6-8
Side Lateral Raise
10-12
8-10
Low Pulley Raise
6-8
Reverse DB Flye
10-12
8-10

Tricep Cable Pushdown
10-12
8-10
Skull Crusher
10-12
8-10
OH DB Extension
10-12
8-10

 

[Hillclimb]

Do each of those represent a different week on the bench/OH press days?

I haven't used dumbells/machines in awhile, and feel the progress has been better. Just been doing a shit ton of calisthenics/kettlebells/classic barbell movements, sometimes alone for really high volume, or in a 20~ ish minute complex. I just try to keep workouts 35-45 minutes long, focus on rep integrity, and shorter rest intervals/density.

I feel like dips/weighted dips, and lunges are overlooked.

 

[Hillclimb]

Also there's this @SkrewsLoose. I'll post it here since we talk about 5/3/1 alot.

Assistance Plans from Wendlers Book:
-Boring But Big: Main lift, the main lift again @5x10
(50% 1RM), and another accessory exercise for 5
sets.
-The Triumvirate: Main lift, and two assistance
exercises – 5 sets each
-I’m Not Doing Jack Shit: Main lift, and nothing else
-Periodization Bible by Dave Tate: Main lift, and 3
exercises – 5 sets x 10-20 reps each
-Bodyweight: Main lift, and 2 bodyweight exercises
such as pullups, situps, dips, ect.

 

[SkrewzLoose]

Sorry, stupid me, I have a problem with always assuming everyone knows exactly what I mean/am thinking.
Anyhow, I do the chest work on bench press day, back work on DL day, shoulders/triceps on OH Press day.
I was thinking about this earlier and I might be over doing it. I'm trying to do 5/3/1 & the assistance work on M/T/Th/F, some type of CF/MA work on M/W/F in addition to what I'm already doing those days. I feel like I get more out of the MA/CF/SOFWOD workouts. Maybe it's because I'm standing in a pool of sweat when I'm done. Anyhow, trying to apply the KISS method, what if I scaled my strength work and scheduled it around my higher intensity stuff to look something like this.

CF/MA - M/W/F
5/3/1/Strength - T/Th over 2 weeks (i.e. T-bench, Th-squat, [next] T-OH press, [next] Th-DL)
I know that's not how 5/3/1 is designed to be done but it will allow me some more flexibility with my schedule.

 

[Hillclimb]

haha. S'ok.

What options do you have for Saturday?

hmm. I would do it the opposite.

M - Deadlift
W - Bench
F - Squat/OH press

T/Th - conditioning/MA/CF

I've stuck with this template for the fall/winter quarter, with running, and haven't stalled yet. But I also don't do 5/3/1 back to back(probably every other month), because I'm trying to bring my Olympic lifts up. Just be smart when you're pulling the CF/MA/SOFWOD workouts, such as if you have bench the next day, try to make the CF workout as lowerbody centric as you can or take it easy on upper body. It slayed me the first 2 weeks, but over the past 5 months, I've gotten better at recovery. Was able to PR on Deadlift w/495 a few weeks ago to. That messed me up for a few days though, I was soo sore.