Today’s Workout:
Standing Military Press
75lbs x 5
90lbs x 5
100lbs x 8 (rep record, usually in the 5-6 range)
Assistance:
Dips
BW x 10 (3 sets)
Chins
BW x 4
BW x 3
BW x 2
w/ 25lbs assistance x 4
w/ 25lbs assistance x 3
w/ 25lbs assistance x 2
*45 min walk with dog
-Thanks Quag
-This is what I am following now Triumvirate Assistance, from my bible the 5/3/1 manual...
"This is the smart man’s way to train, because it’ll force you to think about which exercises are the most effective. It’ll make you experiment and reevaluate. All we’re going for here is to limit each workout to 3 exercises, including the big one.
...This is very similar to Boring But Big, but you don’t have to do the same exercise over and over again, and you don’t have to do 5 sets. Just do the 3 exercises you’ve found to be the most effective for your training.
One problem I see is that people feel they need to do something for everything. In reality, one or two exercises can get the work done. I used to have problems with my grip and my lockout when I deadlifted. I was given a laundry list of exercises I should do to bring these up: reverse hypers, glute-ham raises, kneeling squats, shrugs, plate pinches, gripper work, finger-strengthening work and gripper closes. No thanks.
After constantly failing and having my deadlift go nowhere, I came across Kroc Rows, as described earlier. These did the trick like nothing else I’ve tried.
I did one or two sets of high-rep dumbbell rows every week. My upper back got bigger, my grip problems went away, my lats got stronger, and my lockout improved – and because my upper back was so much stronger, my bench, in turn, was more stable. So with one exercise done for two sets a week at most, many of my problems went away.
The point of the story is this: find your Kroc Row. Quit farting around with a million things for your lower back and settle on the one that will make you strong. People ask me why I love dips so much. Have you found a better exercise for your shoulders, chest and triceps? I haven’t.
What about chins? Besides a barbell or dumbbell row, few things can compare.
How about good mornings for your hamstrings and back?
Weighted sit-ups or hanging leg raises? You can feel free to go twist on your ball. I’ll take these two.
I’m not in the weight room to jerk off to a bunch of different exercises and go nowhere. For more than 20 years, I’ve been walking into weight rooms, but I’ve never entered to train, exercise, work out or get a pump. I go into the weight room to get strong. "
Hope you all had a good weekend!
Standing Military Press
75lbs x 5
90lbs x 5
100lbs x 8 (rep record, usually in the 5-6 range)
Assistance:
Dips
BW x 10 (3 sets)
Chins
BW x 4
BW x 3
BW x 2
w/ 25lbs assistance x 4
w/ 25lbs assistance x 3
w/ 25lbs assistance x 2
*45 min walk with dog
-Thanks Quag
-This is what I am following now Triumvirate Assistance, from my bible the 5/3/1 manual...
"This is the smart man’s way to train, because it’ll force you to think about which exercises are the most effective. It’ll make you experiment and reevaluate. All we’re going for here is to limit each workout to 3 exercises, including the big one.
...This is very similar to Boring But Big, but you don’t have to do the same exercise over and over again, and you don’t have to do 5 sets. Just do the 3 exercises you’ve found to be the most effective for your training.
One problem I see is that people feel they need to do something for everything. In reality, one or two exercises can get the work done. I used to have problems with my grip and my lockout when I deadlifted. I was given a laundry list of exercises I should do to bring these up: reverse hypers, glute-ham raises, kneeling squats, shrugs, plate pinches, gripper work, finger-strengthening work and gripper closes. No thanks.
After constantly failing and having my deadlift go nowhere, I came across Kroc Rows, as described earlier. These did the trick like nothing else I’ve tried.
I did one or two sets of high-rep dumbbell rows every week. My upper back got bigger, my grip problems went away, my lats got stronger, and my lockout improved – and because my upper back was so much stronger, my bench, in turn, was more stable. So with one exercise done for two sets a week at most, many of my problems went away.
The point of the story is this: find your Kroc Row. Quit farting around with a million things for your lower back and settle on the one that will make you strong. People ask me why I love dips so much. Have you found a better exercise for your shoulders, chest and triceps? I haven’t.
What about chins? Besides a barbell or dumbbell row, few things can compare.
How about good mornings for your hamstrings and back?
Weighted sit-ups or hanging leg raises? You can feel free to go twist on your ball. I’ll take these two.
I’m not in the weight room to jerk off to a bunch of different exercises and go nowhere. For more than 20 years, I’ve been walking into weight rooms, but I’ve never entered to train, exercise, work out or get a pump. I go into the weight room to get strong. "
Hope you all had a good weekend!
