May 22, 201214 yr Just started my 2nd round of 5/3/1 after about a 3 month layoff for various reasons. Went thru 5 cycles last time. Going with the same main lifts as last time. Squat, DL, Overhead Press and Push Press. Don't do the flat bench because I find it boring...supplement with DB Bench. Tempo runs and Prowler Pushes on non-lifting days. I'm on my 2nd week of my 2nd round of 5/3/1. Right now I'm doing Squat, DL, Bench, and Press. I am going to start adding in some overhead squat work one of these days. It is something I am unable to currently do and it really limits me on my snatch.
May 22, 201214 yr Author My wife is competing in that. I have never been to Coney Island but the swim looks crazy.
May 22, 201214 yr I'm doing De Franco's Built Like a Bad #$%. The main lift percentages are based on percentages and reps similar to 5/3/1. However, it gives me other exercises to work on weak areas that I negelect and would not do on my own.
May 22, 201214 yr I'm on my 2nd week of my 2nd round of 5/3/1. Right now I'm doing Squat, DL, Bench, and Press. I am going to start adding in some overhead squat work one of these days. It is something I am unable to currently do and it really limits me on my snatch. Shoulders can be a tricky thing. I'm finding this out now as I get older. I've never gone too heavy on the snatch for this reason. I'll do heavy Snatch Pulls but I just don't have the confidence in my Right shoulder after years of getting it pounded with football to really get after it overhead.
May 22, 201214 yr I'm doing De Franco's Built Like a Bad #$%. The main lift percentages are based on percentages and reps similar to 5/3/1. However, it gives me other exercises to work on weak areas that I negelect and would not do on my own. I've used that program with success with some people I work with. Changed some of the assistant work and the running to more sprint/interval based with pretty good results. Great for people with general fitness goals.
May 22, 201214 yr Shoulders can be a tricky thing. I'm finding this out now as I get older. I've never gone too heavy on the snatch for this reason. I'll do heavy Snatch Pulls but I just don't have the confidence in my Right shoulder after years of getting it pounded with football to really get after it overhead.Yeah, I have to be careful with my shoulders as well. Lot's of pain until I get them warmed up, then I'm golden. My biggest issues with oly lifts is lack of flexibility in my hips, back, hams. This prevents me from keeping my chest up and back in the overhead squat. Therefore on the snatch I limited to a power snatch. When the weight starts getting heavy and it comes time to squat under after the pull I just can't get there. I max last week at 130. Tried 135 but failed once I tried getting under it. Whats really frustrating is it's not the weight but form or lack there of.
May 22, 201214 yr I've used that program with success with some people I work with. Changed some of the assistant work and the running to more sprint/interval based with pretty good results. Great for people with general fitness goals. I'm using it b/c it seems to focus on areas that I'm very weak in. I'm doing one of the shorter Insanity videos on Tuesday and Thursday, Sprints on Wed and Friday and then Yoga on Saturday w/ a strenght-endurance day on Sunday. I then do the workouts T,W, and Friday
May 23, 201214 yr Yeah, I have to be careful with my shoulders as well. Lot's of pain until I get them warmed up, then I'm golden. My biggest issues with oly lifts is lack of flexibility in my hips, back, hams. This prevents me from keeping my chest up and back in the overhead squat. Therefore on the snatch I limited to a power snatch. When the weight starts getting heavy and it comes time to squat under after the pull I just can't get there. I max last week at 130. Tried 135 but failed once I tried getting under it. Whats really frustrating is it's not the weight but form or lack there of. Do you wear Oly Lifting shoes? The elevated heel will make it easier to get underneath the bar to an extent. If you're really locked up in the posterior chain then you've got to be dedicated to lots of mobility/flexibilty work.
May 23, 201214 yr Author My wife is competing in that. Just got the hotel room so I guess I am in as well. Hit me up if you are at the race
May 23, 201214 yr Just got the hotel room so I guess I am in as well. Hit me up if you are at the race I would, but I'll be stuck at home w/ the kids.
May 23, 201214 yr Do you wear Oly Lifting shoes? The elevated heel will make it easier to get underneath the bar to an extent. If you're really locked up in the posterior chain then you've got to be dedicated to lots of mobility/flexibilty work. No shoes yet but definitely on my wish list. I do some mobility/flexibility work but not near what I should. I haven't gotten hard core about fixing the problem yet, still working on other things, but once I do I'll become a pretzel.
June 5, 201214 yr Got my first muscle up today on the rings. Was pretty pumped. Been trying for a few weeks.
June 5, 201214 yr Got my first muscle up today on the rings. Was pretty pumped. Been trying for a few weeks. What exactly is that?
June 5, 201214 yr Got my first muscle up today on the rings. Was pretty pumped. Been trying for a few weeks. That is awesome. I can do them on a straight bar, but not rings.
June 5, 201214 yr What exactly is that? Start from a hang position, pull yourself up and finish above the rings with arms extended, basically the top position of a dip.
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