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Strength.. with a dash of size.
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Week 2 of 5/3/1 BBB finished. Probably had the best lift of my life this evening.
Deadlift:
1x3x117.5kg
1x3x125kg
1x7x132.5kg
Squat:
5x10x72.5kg
My form really came together for the deadlift today, ended up getting 7 reps in the 3+ reps for the last set, which is an estimated 1 rep max of 163kg
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5/3/1 BBB Cycle 2 - Week 2 - Day 2
Squat:
1x3x107.5kg
1x3x115kg
1x5x122.5kg
Deadlift:
5x10x95kg
Estimated Squat 1RM based on final 3+ reps set:143kg
Hang clean:
1x5x60kg
Power clean:
1x5x60kg
Had a go at some hang cleans and power cleans. It was really a nice change from the usual stuff. They felt really explosive rather than just pure strength. Also, the hang cleans really seem to hit the traps hard hopefully I can keep up the oly lifting stuff and eventually give the clean & jerk and snatch a go. 0 -
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What are you using to predict the 1RM?
This would be a fairly accurate calculator , puts it a bit lower at 109kg though.
http://www.exrx.net/Calculators/OneRepMax.html
I'm using an app called wendlerized to track the workouts and it gives you out a 1RM based on the last set. I just post whatever the app says, but I'd say you're right exrx probably has a more accurate 1RM calculation
As far as I'm aware where are a good few different 1RM formulas. I found a website that gives you all of them on one page here. It seems exrx are using that top formula (Bryzki or something like that) and the app I'm using uses the second one. Some predict as high as 117kg, which seems a bit far fetched I suppose the only real way to know is to find out by going for a 1RM in training. 0 -
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Meeting the calorie intake required can be hard when you're starting out. You might feel like you're going to get sick sometimes if you eat any more, but you will get used to eating more food. Some good foods to include in your diet are nuts, milk, oils, pasta, rice, that kind of thing. Fill up a cup with peanuts and wash it down with a pint of milk and you have well over 1000 calories. If you picked up injuries it's possible you weren't recovering fully, which is probably related to calorie intake. Make sure you're getting enough calories, protein and sleep.Few early problems I'm having, one I do a lot of cardio, I play at least 3 times a week and swim twice a week and I'm having trouble meeting my calorie intake required to grow trying to hit 2,800 a day but on cardio days I'm having trouble making up the excess ammount from the exercise as I'm not used to eating so much, also I'm nervous about working my legs too hard as last time I tried it I started picking up injuries from overtraining my legs and then going into cardio , how do you manage it?
Over training is a term you see thrown around a good bit on the internet, in reality it is very hard to do, and not something you need to worry about (especially starting out).
It's going to be tough to fit in leg workouts if you are training three times a week. One thing you could do until the season is over is train legs the day of/after your last training of the week. So say you train Mon/Wed/Fri you could train legs Friday after training or on Saturday, which would give you a good bit of rest before the next training. Upper body stuff should be fine, you might get a bit of DOMS while swimming but it should ease up after you're warmed up.
As I said, once the season is over you can start training legs properly. Until then you can work on getting the form down and making sure there are no mobility issues which will prevent you squatting / deadlifting / whatever you want to do. Even training legs once or twice a week until then you would see great gains, when you start out your legs will grow in strength and size incredibly quickly, just make sure you're recovering properly.Also I don't want to loose my speed or agility from the extra size but I reckon an extra stone won't effect that too much. Like yourself I also thought about going with heavier lower reps rather than high reps as I've heard it works better for gaining size.
Thanks for any help , really good log.
What you gain in size you make up in greater explosiveness and speed. So it cancels out, or you might even end up faster. Look at olympic sprinters, they're big lads and still the fastest in the world. A good program I would reccomend is starting strength, it is well balanced between size and strength and will get your lifts up really quickly if you eat enough while on it. You'll gain a good bit of size too, once again it's all about how much you eat.
Best of luck 0 -
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