NEPTUNE1939's SparkPeople Blog NEPTUNE1939's Blog on SparkPeople, home of free diet plans and a healthy living community Adapting to the 5/3/1 Strength Training. Jim Wendler's 5/3/1 Strength Training program is a good program; but, with just 4-compound routines; one a day 4-days a week was just not aggressive enough for my goals. <BR> <BR> So after 1-month on his program I switched back to Bret Contraras' 2x4 Strength Training that has 8- compound routines. 2-a day for four days a week. <BR> <BR> But I did adopt Jim's 5/3/1 principles of his warm-up percentages of 40, 50 & 60 percent of one's 90% of 1-Rep Max. They worked well for me & had no iss... Tue, 26 Jul 2016 09:45:29 EST On The Lighter Side <img src=""> <BR> <BR> <em>211</em> Mon, 25 Jul 2016 08:39:22 EST Great Sunday Have a great day. Sun, 24 Jul 2016 12:43:47 EST Aunty Acid <img src=""> Sat, 23 Jul 2016 08:26:25 EST On The Lighter Side <img src=""> <BR> <BR> <em>334</em> Fri, 22 Jul 2016 08:52:04 EST On The Lighter Side <img src=""> <BR> <BR> <em>334</em> Thu, 21 Jul 2016 11:06:39 EST On The Lighter Side <img src=""> <BR> <BR> <em>224</em> <em>244</em> Wed, 20 Jul 2016 21:28:47 EST Return from CA City,CA Arrived Concord, CA with my brother's household goods. Trip took 8-hours due to I-5 out of Coalinga, CA being shut down for an hour due to a brush fire. <BR> <BR> Am enjoying a nice cold beer. <em>91</em> Tue, 19 Jul 2016 21:28:12 EST Off to Californis City, CA Helping my brother today move his household goods to Concord, CA. Will get plenty of exercise. <BR> <BR> Have a great day Sparkers, Mon, 18 Jul 2016 08:31:53 EST On The Lighter Side <img src=""> Sun, 17 Jul 2016 08:37:02 EST On The Lighter Side <img src=""> <BR> <BR> <em>213</em> Have a great Day Sparkers Sat, 16 Jul 2016 08:07:01 EST 5/3/1 Strength Training Update - Deadlift On week three, 5/3/1 maximizes your lift percentages. Based on my 1-Rep Max of 305 Lbs, 90% of that is 275 Lbs. <BR> <BR> This is where I cheat a tad (don't tell Jim Wendler). The three warm up sets are 40% of 275, 50% of 275 & 60% of 275. <BR> <BR> That equates to 5x110, 5x137, & 3x165 respectively. I found that those 3-sets were too light for my normal lifting warm ups. For a power lifter who pushes 500 Lbs plus those warm-up percentages would be suitable. So I used my normal warm... Fri, 15 Jul 2016 09:17:10 EST On The Lighter Side <img src=""> <BR> <BR> <em>24</em> Not a good day! <BR> <BR> Here in Minden, NV you see balloons frequently. Yesterday one landed on our street. & deflated. Traffic had to be diverted. They will get airborne today. <BR> <BR> <em>386</em> Sparkers Thu, 14 Jul 2016 08:25:13 EST On The Lighter Side <img src=""> <BR> <BR> <em>41</em> Wed, 13 Jul 2016 08:19:10 EST 5/3/1 Strength Training Yesterday was High Pull; weights pyramided from 45 t0 85 Lbs for 6 Sets, 28 Reps for 1,725 Lbs. Followed this up with additional High Pulls at 47% of 1RM for 5 Sets, 50 Reps at for 2.250 Lbs. <BR> <BR> The session ended with Isolation exercises Cable KROC, Wrist Curls & Reverse Wrist Curls. <BR> <BR> <em>386</em> Sparkers Tue, 12 Jul 2016 08:53:37 EST On The Lighter Side <img src=""> <BR> <BR> What a great idea! <em>224</em> Mon, 11 Jul 2016 08:55:26 EST On The Lighter Side <img src=""> <BR> <BR> <em>213</em> <em>386</em> Sun, 10 Jul 2016 08:37:47 EST 5/3/1 Strength Training Update Finished my 2nd week of Jim Wendler's 5/3/1 Strength Training program completing 82 Sets, 469 Reps for a volume of 55,870 Lbs (27.94 Tons). <BR> <BR> It took awhile to match up the assistance exercises with my goals. With only 4- Compound routines & the set 1-Rep Maximum percentages though, one has enough gas in the tank for isolation work. <BR> <BR> Its a good program but it is much easier if you can handle tracking on a spreadsheet. <em>386</em> Sparkers. <BR> <BR> <img src="http:... Sat, 9 Jul 2016 08:41:57 EST On The Lighter Side <img src=""> <BR> <BR> <em>386</em> Sparkers Fri, 8 Jul 2016 08:26:56 EST On The Lighter Side <img src=""> <BR> <BR> <em>334</em> Opps! Thu, 7 Jul 2016 08:29:47 EST On The Lighter Side <img src=""> <BR> <BR> <em>386</em> Sparkers Wed, 6 Jul 2016 09:07:35 EST On The Lighter Side <img src=""> <BR> <BR> Just add it to the "Honey Do List". <em>334</em> Tue, 5 Jul 2016 08:27:40 EST On The Lighter Side <img src=""> <BR> <BR> Have a safe 4th & <em>386</em> Mon, 4 Jul 2016 08:52:42 EST On The Lighter Side <img src=""> <BR> <BR> <em>213</em> Sun, 3 Jul 2016 09:20:17 EST On The Lighter Side <img src=""> <BR> <BR> <em>386</em> Sparkers Sat, 2 Jul 2016 08:42:31 EST 5/3/1 Strength Training Week 1 Deadlift; 1RM 303; 5x135, 5x175, 5x185,5x195, 5x215, 5x30 for 6 Sets, 42 Reps @ 5,675 Lbs. <BR> <BR> Assistance exercise are scheduled as 3 Sets of 10 Reps at 60%, 70% and 80% of 1RM. <BR> <BR> The Front Squat was chosen; but I bombed on this one only completing only 1 Set for 3 Reps for 7x95. I soon learned this was quite a workload as my current intervals between sets are 2 to 3 minutes. I simply ran out of gas. <BR> <BR> I'll either have to lower 1RM, extend the rest periods, or chan... Fri, 1 Jul 2016 09:01:35 EST 5/3/1 Strength Training Bench Press 5x65,5x75, 5x90, 5x97, 5x115, 7x115 for6 Sets, 32 Reps for 3,015 Lbs. <BR> <BR> Barbell Rows 10x75, 1x85, 10x100 for 3 Sets 30 Reps for 2,600 Lbs. <BR> <BR> <em>386</em> Sparkers Thu, 30 Jun 2016 08:54:31 EST 5/3/1 Strength Training Today's compound is Bench Press. <BR> <BR> 5/3/1's routine does not call for it but I'm throwing in Barbell Rows as an assistance exercise. <BR> <BR> It's a great back builder & I haven't done them since doing Mehdi's Stronglifts 5x5 Routine 2-years ago; which in my opinion is much more aggressive as Mehdi's program has 3-compound exercises per workout. <BR> <BR> Finished an Excel spreadsheet for the 5/3/1 which is almost a necessity due to the variable percentages that change for each... Wed, 29 Jun 2016 08:48:54 EST Yesterday's 5/3/1 workout 5/3/1 by Jim workout has specific Sets, Reps and weight based upon one's 90% of 1-Rep Max. His theory; by using weights based only upon percentages of 90% will be easier on ones ability to recover. <BR> <BR> Strength coach Christian Thibaudeau ( echoes the 90% theory as does coach.Bret Contreras ( Wendler's workout uses the big 4-compound exercises: Back Squat, Military Press, Bench Press and my favorite the Deadlift. <BR> <BR> Since my rig... Tue, 28 Jun 2016 09:06:40 EST On The Lighter Side <img src=""> Mon, 27 Jun 2016 08:54:08 EST 5/3/1 Strength Training Today is the start of Jim Wendler's 5/3/1 Strength Training Routine. I've completed Ben Pakulski's Delt Routine. This change up is a not as aggressive as Bret Contreras' 2x4 routine found at <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=""> Sun, 26 Jun 2016 09:01:49 EST Shhhh <img src=""> <BR> <BR> <em>386</em> Sparkers Sat, 25 Jun 2016 08:23:51 EST On The Lighter Side <img src=""> <BR> <BR> Fri, 24 Jun 2016 08:15:35 EST On The Lighter Side <img src=""> <BR> <BR> Oh my. <BR> <BR> <em>386</em> Sparkers Thu, 23 Jun 2016 08:18:40 EST On The Lighter Side <img src=""> <BR> <BR> Oh Yea? <BR> <BR> <em>386</em> Sparkers Wed, 22 Jun 2016 08:36:56 EST Success <img src=""> Tue, 21 Jun 2016 09:03:47 EST Organic? <img src=""> Mon, 20 Jun 2016 08:34:43 EST Week 6 of Delt Specialization This is my final week & progress has been slow but beneficial. <BR> <BR> <em>386</em> Sparkers. <BR> <BR> <img src=""> Sun, 19 Jun 2016 09:08:28 EST Yesterday's workout Deadlift; 2x3x135, 3x185, 3x225, 2x245-80.3%, 1x275-87.3%, for 6 Sets, 15 Reps at 2,805 Lbs. <BR> <BR> Incline Bench Press; 2x3x85, 5x105, 3x115 for 7 Sets 11 Reps at 1,725 Lbs. <BR> <BR> Machine Flyes; 2x8x102.5, 8x92.5, 5x82.5 for 5 Sets, 36 Reps at 1,875Lbs. <BR> <BR> Delts, 3-routines for 12 Sets, 134 Reps for 3,614 Lbs. <BR> <BR> Total workout 27 Sets, 196 Reps for 10,019 Lbs. <BR> <BR> <img src=""> ... Sat, 18 Jun 2016 12:38:27 EST Yesterday's workout Great workout <em>104</em> <BR> Lying Leg Curl; 15x30, 15x25,15x20, 15x15 3x15x12.5 for 7 Sets, 105 Reps at 1,538 Lbs. <BR> <BR> Leg Press; 3x15x165 for 3 Sets, 45 Reps at 7,425 Lbs. <BR> <BR> Standing Leg Curl; 12x32.5, 12x30, 12x27.5, 12x25, 3x15x20 for 7 Sets, 93 Reps at 4,560 Lbs. <BR> <BR> Cable Hammer Curls; 4 Sets, 37 Reps for 3,020 Lbs. <BR> <BR> Reverse Curls; 4 Sets, 40 Reps for 1,484. <BR> <BR> Incline DB Curls; 4 Sets, 24 Reps for 278 Lbs. <BR> <BR> Tricep Rope... Fri, 17 Jun 2016 08:21:10 EST How Fit Are You? <img src=""> <BR> <BR> <em>386</em> Keep Pushing Sparkers. A Dental appointment slowed me down yesterday. Thu, 16 Jun 2016 08:24:15 EST Support Group? <img src=""> Wed, 15 Jun 2016 08:06:07 EST Yesterday's workout Back Squat; 2x3x66, 1x3x116, 1x3x176-80.7%, 2x3x206- 94/5%, 1x2x206 for 7 Sets, 20 Reps at 2,572 Lbs. <BR> <BR> Bench Press; 9 Sets, 24 Reps for 3,375 Lbs. Pecs 2-routines for 8 Sets, 63 Reps at 4,145 Lbs. <BR> <BR> Delts; 1-routines for 3 Sets, 28 Reps at 440 Lbs. <BR> <BR> Arms 2-routines for 7 Sets, 43 Reps at 2,900 Lbs. <BR> <BR> Quads & Hams 3-routines for 9 Sets, 104 Reps at 11,620 Lbs. <BR> <BR> Total workout 43 Sets, 282 Reps at 25,052 Lbs. (12.5 tons) completed in 2-... Tue, 14 Jun 2016 08:08:23 EST Yesterday's workout In lifting weights one has good days & somewhat good days; you don't want a bad day as that's when you incur an injury. <em>24</em> <BR> <BR> But yesterday was a good day. <em>104</em> <BR> <BR> Delts; 4-routines for 18 Sets, 234 Reps at 2,704 Lbs using 2.5, 5, 8 and 10 Lb. DB’s. <BR> <BR> Back; 4 Routines for 18 Sets, 234 Reps at 17,970 Lbs. <BR> <BR> Traps; 3 Sets, 45 Reps at 3,150 Lbs. <BR> <BR> Total workout; 40 Sets, 470 Reps for 23,824 Lbs (11.9 tons) completed in 1-hou... Mon, 13 Jun 2016 08:52:47 EST Week 5 of Delt Specialization Shoulders have improved; Today has 5-Deltoid routines using light dumbbells and 4-Back going heavy. <BR> <BR> Last week my workouts netted 112 Sets, 1,039 Reps for 61,268 Lbs. <BR> <BR> It's amazing how small increments can lead to big gains as in the totals for the last four weeks netted 516 Sets, 4,362 Reps for 245,955 Lbs (122.28 tons) <BR> <BR> <em>386</em> Sparkers - success is right around the corner. <BR> <BR> <img src=" Sun, 12 Jun 2016 08:27:01 EST Yesterday's workout This ends week 4 of by Bret Contraras <BR> <BR> Deadlift; 5x135, 5x185, 3x205, 3x225, 2x245-80.3%, 1x275-87.3%, 1x295-93.7% for 7 Sets, 20 Reps at 3,950 Lbs. <BR> <BR> Incline Bench Press; 5x5x85, 3x5x100, 4x100, 2x5x95 for 11 Sets 49 Reps at 4,975 Lbs. <BR> <BR> Machine Flyes; 2x8x100, 8x90, 5x80 for 4 Sets, 29 Reps at 2,960 Lbs. <BR> <BR> Total workout 22 Sets, 98 Reps for 11,885 Lbs. <BR> <BR> Today I get to rest. Well it was a nice thought - DW just handed ... Sat, 11 Jun 2016 08:30:28 EST Yesterday's workout Lying Leg Curl; 3x15x30, 15x25, 15x20, 2x15x15 for 7 Sets, 105 Reps at 2,475 Lbs. <BR> <BR> Leg Press; 3x15xx165 for 3 Sets, 45 Reps at 7,425 Lbs. <BR> <BR> Total workout 11 Sets, 162 Reps for 10,220 Lbs completed in 45 minutes. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=""> Fri, 10 Jun 2016 08:24:27 EST Yesterday's workout Snatch High Pull; Kept the weights low as I’m still learning to control this explosive routine; 1x15x45, 1x15x65, 5x5x75 for 7 Sets, 55 Reps at 3,525 Lbs. <BR> <BR> Deltoids; 3-routines for 12 Sets, 156 Reps at 4,287 Lbs. <BR> <BR> Triceps; 2-routines for 10 Sets, 57 Reps at 3,720 Lbs. <BR> <BR> Total Workout 29 Sets, 324 Reps for 11,532 Lbs. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=""> Thu, 9 Jun 2016 08:35:50 EST Gym Technique <img src=""> <BR> <BR> Wed, 8 Jun 2016 08:45:01 EST Yesterday's workout Bench Press; 1x5x85, 1x3x105, 1x5x125-75.76% of 1RM, 2x3x145-87.9% of 1RM, 1x4x135, 1x5x125 for 7 Sets, 30 Reps at 3,610 Lbs. <BR> <BR> Back Squat; 1x10x66, 1x10x116, 1x5x136, 5x156-75.7%, 3x176-85.4% of 1RM for 5 Sets, 33 Sets at 3,698Lbs <BR> <BR> Flyes; 3 Sets, 22 Reps for 1,780. Ended workout due to heat. Need to start earlier. Total Workout; 15 Sets, 85 Reps for 9,088 Lbs. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=" Tue, 7 Jun 2016 09:20:55 EST