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5/3/1 blog
Apr 12, 2014 12:41:37 GMT -5
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Post by mattice on Apr 12, 2014 12:41:37 GMT -5
Just finished my third cycle of the 5/3/1. Definitely going to use the deload week to recover, lots of nagging aches and pains between lower back pain/tightnes, elbow tendonitis and a sore shoulder. I am happy so far with the results. Any suggestions as far anything to help with recovery over deload week?
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Post by McLifter on Apr 13, 2014 12:11:46 GMT -5
Focus on active recovery like walking, swimming, dragging weights. You could try some light grip work for the elbow i.e. using rubber bands and expanding the fingers along with some ball squeezing (other than the usual . I would work on rotator cuff exercises for the shoulders. Book a massage if you can. McLifter
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Post by mattice on Apr 14, 2014 10:04:29 GMT -5
Sounds good. I do already have a massage scheduled this week. Ryan and I have been talking about getting the prowler out this week, so maybe some of that.
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Post by Ed on Apr 14, 2014 13:15:11 GMT -5
Best shoulder warm-up/pre-rehab, I do it at least 5 times a week at the start of sessions.http://www.youtube.com/watch?v=xCp-YynBEvE Look into rolling your tris and forearms the problem sometimes lies in surrounding areas. Search up voodoo wrapping and this one is good to. www.youtube.com/watch?v=-dPpGLvSPaY
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Post by mattice on Apr 14, 2014 18:20:52 GMT -5
Thanks Ed, appreciated. Have you ever had elbow issues from squatting? I'm sure the heavy benching isn't helping, but I find when I squat heavy it hurts even more.
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Post by McLifter on Apr 14, 2014 20:34:47 GMT -5
Squatting affects the elbows more than benching sometimes. Try different hand placement to alleviate this or switch to Front Squats or Safety Bar Squats (if you have access to a bar that is).
McLifter
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Post by mattice on Apr 14, 2014 21:01:41 GMT -5
I will try that thanks
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5/3/1 blog
Apr 23, 2014 10:47:38 GMT -5
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Post by mattice on Apr 23, 2014 10:47:38 GMT -5
I just posted a short video from my deadlift workout. It is from the last working set of my workout. I would appreciate any criticism and feedback. 435x3. The second rep was a hitch but I recovered for the last rep. Thanks.
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5/3/1 blog
Apr 23, 2014 12:52:11 GMT -5
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Post by mattice on Apr 23, 2014 12:52:11 GMT -5
Just click on the link at the top of the thread thanks
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Post by mattice on Jun 8, 2014 23:36:55 GMT -5
Just finished my 5th cycle of 5/3/1. Worked out perfectly that my deload was the week before the meet. Looking forward to Dauphin. Havent missed a workout since February. Click on the link on the first post of the thread to see my training blog. Thanks.
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Post by McLifter on Jun 10, 2014 21:04:34 GMT -5
Excellent work Travis. Good Luck at the meet.
Brock
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Post by mattice on Jun 11, 2014 23:08:21 GMT -5
Thanks
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Post by mattice on Sept 1, 2014 11:47:07 GMT -5
Just finishing up my 7th cycle of the 5/3/1. Going to skip the deload week and go straight into the 8th cycle which will take me up to Westerns in Calgary on Oct 4th. Have been doing this program since February and have made some great gains. I just hit a Bench PR with 380 paused, although it has been slow progression. On top of the 5/3/1 prescribed training, I added a "bench assistance" day, as I find doing just the prescribed training for bench with 5/3/1 is not enough. This day includes pin presses, CGBP, Tri Extensions, Tri Pressdowns, This is my split; MON-Bench Assist, TUE-Deads, Wed-off, THU - Bench, FRI-Squats. I admittedly do next to no cardio or conditioning. As Jim Wendler suggests, the 5/3/1 starts to stall after a while before needing a reset. After Westerns I might try something different over the winter. Thinking about running the Cube Method.
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Post by mattice on Sept 1, 2014 11:49:30 GMT -5
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Post by McLifter on Sept 1, 2014 13:07:01 GMT -5
I'll have to take a look. How are things going as you prepare for Westerns?
Brock
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