nkl's training log II
- Thread starter nkl
- Start date
Log week 43:
Tuesday 26th
DL 127,5/1 single + 3 Negs; drop 80/5+4 MR [280,5 lbs] New PR
BP 75/19 MS [165 lbs]
CH BW/20 MS
Wednesday 27th
IR BW+27,5/23 MS; drop BW+5/11+6x3 MR [138 lbs]
MP 47,5/12 MS; 35/15+4x5 MR [104,5 lbs]
Friday 29th
BP 92,5/5 Negs+6 Partials+12 Isometrics; drop 57,5/15+5,5,3,2 MR [203,5 lbs ]
Tuesday 26th
DL 127,5/1 single + 3 Negs; drop 80/5+4 MR [280,5 lbs] New PR
BP 75/19 MS [165 lbs]
CH BW/20 MS
Wednesday 27th
IR BW+27,5/23 MS; drop BW+5/11+6x3 MR [138 lbs]
MP 47,5/12 MS; 35/15+4x5 MR [104,5 lbs]
Friday 29th
BP 92,5/5 Negs+6 Partials+12 Isometrics; drop 57,5/15+5,5,3,2 MR [203,5 lbs ]
Log week 45:
Wednesday 10th
BP 62,5/10,10,5,3,2 [137,5 lbs]
CH BW+30/13 Negs+BW/43 MS [220 lbs]
I have difficulty seeing continous progress with this setup. I don't mean there is none, but I have little opportunity to measure it and I'm missing the opportunity to break rep PRs as when I did 5/3/1. I might do a little remake of the current plan to incorporate 5/3/1 in principle which would mean a more direct way of measuring progress. Also, my original plan have broken down due to time constraints. Originally I planned to have three exercises per bout, but I have only had time for two. A remake would also take this into account so I don't go like 20 days without squatting or something else. I'll get back on how the remake turns out.
Wednesday 10th
BP 62,5/10,10,5,3,2 [137,5 lbs]
CH BW+30/13 Negs+BW/43 MS [220 lbs]
I have difficulty seeing continous progress with this setup. I don't mean there is none, but I have little opportunity to measure it and I'm missing the opportunity to break rep PRs as when I did 5/3/1. I might do a little remake of the current plan to incorporate 5/3/1 in principle which would mean a more direct way of measuring progress. Also, my original plan have broken down due to time constraints. Originally I planned to have three exercises per bout, but I have only had time for two. A remake would also take this into account so I don't go like 20 days without squatting or something else. I'll get back on how the remake turns out.
TunnelRat
Active Member
With regard to Borge (Blades) Fagerli's myoreps-articles, how is your Swedish...? The myorep articles I read are somehow translated by computer into a sort of quasi-english. As a result I am only able to get a vague idea of what Fagerli is talking about. Perhaps on a long winter's SD you might want to edit a few of those articles for those of us who are only able to read english.
It occurs to me, as I am re-reading your workout thread, that my most successful diet was one for which I did only limited measuring, and virtually no tracking at all. Rather I was limited to eating only certain foods: chicken and turkey breasts, tuna, some fish, low-fat cottage cheese, and low glycemic-index vegetables. It was a much more effective cut than the times I kept track of what I ate down to the gram.
It occurs to me, as I am re-reading your workout thread, that my most successful diet was one for which I did only limited measuring, and virtually no tracking at all. Rather I was limited to eating only certain foods: chicken and turkey breasts, tuna, some fish, low-fat cottage cheese, and low glycemic-index vegetables. It was a much more effective cut than the times I kept track of what I ate down to the gram.
Hi Tunnelrat!
As Norweigian is close to Swedish I actually can read most of Borge's stuff so I might have a go at helping the translator to actually do a proper translation of the myoreps articles.
As for diet, once you know how specific meal plans for a whole day, perhaps with certain specific food, usually looks like as well as how much energy they yeild, it becomes a lot easier to 'wing it'. I have my favorite diet foods as well such as low fat cottage cheese I know will be both satiating for hours and protein rich but still low in calories. It is a staple food. Tuna and chicken breast used to be part of my diet but They rarely end up on my plate as it's the missus who do the meal planning and that also means a whole lot more fruit on the menu.
We used to think: 150 grams of meat (fish/pork/etc) and 150 grams of low energy density carbs (potatoes/fruit) and some vegetables. Today we wing it (no measurement) but the sizes remain the same. Simple and it works. If I want to bulk, I'll add more in-between-meals with high energy density carbs or drink a lot of milk.
The hard thing for me is to know by the end of the day if I really did end up loosing weight or not. Surely I could be more strict but right now I do not have the time nor the energy.
As Norweigian is close to Swedish I actually can read most of Borge's stuff so I might have a go at helping the translator to actually do a proper translation of the myoreps articles.
As for diet, once you know how specific meal plans for a whole day, perhaps with certain specific food, usually looks like as well as how much energy they yeild, it becomes a lot easier to 'wing it'. I have my favorite diet foods as well such as low fat cottage cheese I know will be both satiating for hours and protein rich but still low in calories. It is a staple food. Tuna and chicken breast used to be part of my diet but They rarely end up on my plate as it's the missus who do the meal planning and that also means a whole lot more fruit on the menu.
We used to think: 150 grams of meat (fish/pork/etc) and 150 grams of low energy density carbs (potatoes/fruit) and some vegetables. Today we wing it (no measurement) but the sizes remain the same. Simple and it works. If I want to bulk, I'll add more in-between-meals with high energy density carbs or drink a lot of milk.
The hard thing for me is to know by the end of the day if I really did end up loosing weight or not. Surely I could be more strict but right now I do not have the time nor the energy.
Log week 46
Monday 15th
IR BW+10/5x10 [99 lbs]
MP 35/3x5 (deload) [77 lbs]
Wednesday 17th
DL 80/5 [176 lbs]; 95/3 [209 lbs]; 107,5/3 [237 lbs]; drop 80/3x10
Hanging Leg Raises (HLR) BW/3x10
As I begun to blend the DUP scheme and the 5/3/1 principles, I ended up with a 5/3/1 system but with some minor and major differences. Here is my layout:
1mo SQ AMAP (5+) reps @76% of 1RM + 50 total MR/MS reps @70%; UR 3x5@50% MR/MS
1we MP 3x5@50% deload; IR 5x10@70%
1fr DL 1+@85% +5x10@70%; HLR 5x10@x%
2mo BP 5+@76% +5x10@70%; CH 5x10@70%
2we SQ 3+@81% +5x10@70%; UR 5x10@70%
2fr MP 1+@85% +5x10@70%; IR 5x10@70%
3mo DL 5+@76% +5x10@70%; HLR 5x10@x%
3we BP 3+@81% +5x10@70%; CH 5x10@70%
3fr SQ 1+@85% +5x10@70%; UR 5x10@70%
4mo MP +5@76% +5x10@70%; IR 5x10@70%
4we DL 3+@81% +5x10@70%; HLR 5x10@x%
4fr BP 1+@85% +5x10@70%; CH 5x10@70%
5mo SQ 3x5@50% deload; UR 5x10@70%
5we MP 3+@81% +5x10@70%; IR 3x5@50% deload
5fr DL 3x5@50% deload; HLR 3x5@x% deload; BP 3x5@50% deload; CH 3x5@50% deload
So, what is different from 5/3/1? The upper body and lower body work are each DUP in a 5-1-3-5-1-3-deload-deload pattern, and there is a delay in deloading for Military Presses (SQ 5-3-1-d; DL 1-5-3-d; BP 5-3-1-d; MP d-1-5-3). This is somewhat similar to Jim Wendler's 5/3/1 tweak for powerlifters (see 5/3/1 Reloaded).
As with the 5/3/1 Boring But Big assistance work, there is a high volume component in every workout (except during deload) that can be done in a MyoReps style, or if I add more weight, with MS. I have removed the negatives and isos for the time being. I have also added some new assistance work: Upright rows (UR) and Hanging Leg Raises (HLR) to get more symmetry and frequent loading. x stands for I don't know what percentage that is at this moment.
I think this might work better, especially when time is short.
Monday 15th
IR BW+10/5x10 [99 lbs]
MP 35/3x5 (deload) [77 lbs]
Wednesday 17th
DL 80/5 [176 lbs]; 95/3 [209 lbs]; 107,5/3 [237 lbs]; drop 80/3x10
Hanging Leg Raises (HLR) BW/3x10
As I begun to blend the DUP scheme and the 5/3/1 principles, I ended up with a 5/3/1 system but with some minor and major differences. Here is my layout:
1mo SQ AMAP (5+) reps @76% of 1RM + 50 total MR/MS reps @70%; UR 3x5@50% MR/MS
1we MP 3x5@50% deload; IR 5x10@70%
1fr DL 1+@85% +5x10@70%; HLR 5x10@x%
2mo BP 5+@76% +5x10@70%; CH 5x10@70%
2we SQ 3+@81% +5x10@70%; UR 5x10@70%
2fr MP 1+@85% +5x10@70%; IR 5x10@70%
3mo DL 5+@76% +5x10@70%; HLR 5x10@x%
3we BP 3+@81% +5x10@70%; CH 5x10@70%
3fr SQ 1+@85% +5x10@70%; UR 5x10@70%
4mo MP +5@76% +5x10@70%; IR 5x10@70%
4we DL 3+@81% +5x10@70%; HLR 5x10@x%
4fr BP 1+@85% +5x10@70%; CH 5x10@70%
5mo SQ 3x5@50% deload; UR 5x10@70%
5we MP 3+@81% +5x10@70%; IR 3x5@50% deload
5fr DL 3x5@50% deload; HLR 3x5@x% deload; BP 3x5@50% deload; CH 3x5@50% deload
So, what is different from 5/3/1? The upper body and lower body work are each DUP in a 5-1-3-5-1-3-deload-deload pattern, and there is a delay in deloading for Military Presses (SQ 5-3-1-d; DL 1-5-3-d; BP 5-3-1-d; MP d-1-5-3). This is somewhat similar to Jim Wendler's 5/3/1 tweak for powerlifters (see 5/3/1 Reloaded).
As with the 5/3/1 Boring But Big assistance work, there is a high volume component in every workout (except during deload) that can be done in a MyoReps style, or if I add more weight, with MS. I have removed the negatives and isos for the time being. I have also added some new assistance work: Upright rows (UR) and Hanging Leg Raises (HLR) to get more symmetry and frequent loading. x stands for I don't know what percentage that is at this moment.
I think this might work better, especially when time is short.
Last edited:
TunnelRat
Active Member
I very much appreciate Wendler's "Boring but Big" assistance workout. Although I am not currently using it, I tried it a few months ago and was surprised how effective it was. It would seem to allow starting with a low weight (five sets of ten is still a lot of work) while leaving plenty of room for progressing the load.
In a sense, you could do straight 5/3/1 on the major lifts for strength training, while using HST progressive load principles on the assistance lifts for hypertrophy.