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Personal Journals discussion on HIThoppers Training Journal, within the Members Section; Only thing you have to consider on that is progression. And with 5x3 trying to load or add sets it's ...


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Old 09-17-2007, 12:58 AM   #21
HIThopper
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Only thing you have to consider on that is progression. And with 5x3 trying to load or add sets it's going to be VERY hard to keep that going. It might work but just not very long. Unless you use something submax like starting with a 5 or 6RM load....but then it won't be enough to get any PR's going.
Well my thoughts were very much along the lines of Jeffos suggestions, go with 5x3 for a while, if things stall out Ill firstly try to drop a set or 2 on stress day, if its still no go PR wise Ill add sets, I will not just add sets willy nilly! Then when that stalls maybe go back to 5's on stress day,my main reason for switching to 3's is cos I been on 5x5 for like 9 months solid! and of course Ill always check with you guys to see what yall think I should do

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3x8 deads is WAY too much...especially on light day.
Damn was looking forward to doing these at a lighter weight!! You big meanie!


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On Monday, you might consider alternating heavy triples with heavy fives as the stress. Doing so might help you make a longer run at it
Glad to know I'm thinking along the same lines as you Jeffo, lets me know I'm at least on the right track!!!

Thanks for the help fellas keep the suggestions comin!!

Cheers HIThopper
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Old 09-17-2007, 01:28 AM   #22
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I though I'd start posting workouts on a day to day basis too, let you guys critique in real time!

Stress 17/9/07
Squat 5x3 90kg (my best 5x5 weight)
Bench 5x3 71kg (Just below my best 5x5 weight)
Chin 5x5 BW+5kg

Overall not a tough workout but felt great, awesome pumps across all lifts despite the low rep range!,Pump from chins was awesome.

Removed the mirror I used to squat in front of, apparently I missed that part of the book in SS!!! Gotta love that book, I always read it and am continually amazed at the little things I sometimes let slide, and the difference fixing them makes.Thanks once again Rip!!

Tomorrow some cardio and maybe its time to introduce some bike sprints, I havent added them yet but will probably do about 10 mins to start with,my conditioning isnt great so maybe its time to do something about it!

Cheers HIThopper
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Old 09-17-2007, 11:52 AM   #23
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I don't see much of a problem with doing a couple 8's on Deadlifts on Wednesday as long as they're kept light Hops. Since they're not a priority and you've put them on Wednesday, I'm assuming you'll be using a relatively light weight and won't be pushing for any records on them?

If you are planning on pushing for records on them, then they could become rather stressful like Eric said. I'd also suggest moving them to Friday in that case.

Glad to hear your first session went well.

Jeff
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Old 09-18-2007, 11:40 PM   #24
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Howdy folks I did Light day today
19/9/07
Heres the workload
Squat 2x5 70kg easy felt good too
Press 4x5 33.5kg
Deadlift 1x5 110kg

All went pretty easy, I stayed at 4x5 for press as my shoulder was a tad irritated still but much better than before.My quads were a little sore from some sprints I did on Tuesday, nothing serious just yet about 5-7 mins of actual sprints and some walking.And deadlifts were real easy but my form was a bit shit, I dont know why I guess I just lost my head and wasnt thinking about them.I recorded them tho so Ill review the footage.I coulda pulled more but I havent done 5s on deadlifts for quite a while.

Cheers HIThopper
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Old 09-20-2007, 02:04 AM   #25
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Hey guys quick question

Tommorow is PR day, this is my first week at the TM so should I work back a little on my PRS or should I go balls out and try hit a new PR straight away? My instincts tell me to drop back a tad and give my self a few weeks to hit new PRs, but there is plenty more guys who been running this setup longer so Id love to hear from yall.

Thx in advance
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Old 09-20-2007, 02:44 AM   #26
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Gday Hopper!

I would work up over a few weeks to your current PRs. Most people on this program say its good to get a running start.

Good Luck!

Marv!
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Old 09-20-2007, 11:50 PM   #27
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OK I did PR day today

Squats were FUCKING SHIT and I mean SHIT.I was not keeping my lower back tight at all, I didnt hurt it so I guess I was lucky but still Im so pissed off with todays squat workout, I also have not reset my weights enough for them, next week Im gonna drop off some weight. I have to get my lower back to stay tight, it threw off my hip drive and made the set harder than it should have.It is reassuring to know that the strength is there tho, just the form sucked balls.Ill get it. GRRRR.

Squats 1x0(3) 97.5kg GAY!
Bench 1x3 77.5kg
Chin 1x5 14.25kg PR

The chin is the most weight I have ever strapped to my waist but my bodyweight is dropping slowly so technically its not a PR just yet, Im still a bit off.Bench was not too hard I still got more there.

Cheers HIThopper
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Old 09-21-2007, 07:20 AM   #28
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Well you did 15 reps at your 5x5 weight supposedly so there isn't much chance you would get a new PR of any kind this week unless perhaps you had been working in a state of low recovery. That doesn't mean you need to cycle PR days back although it wouldn't hurt you too much. I don't see someone at your stage of training getting a lot of mileage out of 15 reps a week. It's kind of wishful thinking trying to do such a small amount of total work. The main thing is to set up some type of challenging progression on volume day and try to pretty much make that linear from week to week.

You may wan't to do a backoff or two for squats on PR days if you have trouble getting good reps.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 09-21-2007, 01:48 PM   #29
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Originally Posted by Eric3237 View Post
Well you did 15 reps at your 5x5 weight supposedly so there isn't much chance you would get a new PR of any kind this week unless perhaps you had been working in a state of low recovery. That doesn't mean you need to cycle PR days back although it wouldn't hurt you too much. I don't see someone at your stage of training getting a lot of mileage out of 15 reps a week. It's kind of wishful thinking trying to do such a small amount of total work. The main thing is to set up some type of challenging progression on volume day and try to pretty much make that linear from week to week.

You may wan't to do a backoff or two for squats on PR days if you have trouble getting good reps.

Hi Eric

My plan was to leave a little breathing room so that I can have a few build up weeks before hitting PRs.You are probably right about 15 reps not being enought to spur progress for long, I'll keep very close eye on that.Would you suggest adding sets first if PR day stops or would you remove a set or 2 first?

Also Ill do back offs next time if I have trouble with form, I wasnt sure if I should or not.

Thanks mate
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Old 09-21-2007, 01:59 PM   #30
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Well really I think that if you want to build up you'd be better off starting with either a set amount of total work with reps in the 4 to 6 range but just build up the weight or to start with a set weight and reps in that range but less sets, such as:

Week 1: 2x6
Week 2: 3x6
Week 3: 4x6
Week 4 add weight to 4x6

The first option of simply backing off the weight is the best, IMO. You shouldn't change parameters so much if not necessary. Everything that can be kept simple and linear and still be progressed, at least in this type of routine, should be. That would mean a simple linear progression from Monday to Monday with a set amount of work. What is happening here is that you are producing complications where they are simply not needed and more complicated is never better.

In this case the best thing you could do, imo, is to add reps to the sets when you need to but carry over the weight, and hope you can re-establish progress. To do that you may need to back off the weight a bit also, but maybe not. I wouldn't stick with 3 reps for main work groups. It's not a good range for general strength. Of course there are no hard and fast rules and anything can work for a while but reps in the range of 4 to 6 produce a good tradeoff between neuromuscular and functional mass gains, i.e. general strength, providing of course there is enough work for the given individual.

But let's see what happens! Good luck on it.
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