Do you think one of them is using gear pt. 2

71Avido said:
Oh I know, I'm headed into my 8th mesocycle at the end of this week.
I'm just not used to seeing accessory work being that high volume.
Whatever's working for you though, keep at it.
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3J built the program for me based on stats, weak points, and diet.

I might list it so y'all can get a real look at what I'm doing. I don't think 3J would care if.I listed it because it's a workout customized for my needs.
 
frank.tb said:
3J built the program for me based on stats, weak points, and diet.

I might list it so y'all can get a real look at what I'm doing. I don't think 3J would care if.I listed it because it's a workout customized for my needs.
Click to expand...

It really is a cooker cutter 5/3/1 template.
The specific accessories come from a pool and you pull movements depending on your weaknesses.


I'm going to revamp my program next week.
I've been running it the way it is long enough.
Time to swap accessory movements.
 
71Avido said:
It really is a cooker cutter 5/3/1 template.
The specific accessories come from a pool and you pull movements depending on your weaknesses.
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Yup. Some dont even do accessory work.

How much do you go up in weight after each mesocycle? I'm trying to.figure out what the new starting weight will be after my first cycle is over...
 
frank.tb said:
Yup. Some dont even do accessory work.

How much do you go up in weight after each mesocycle? I'm trying to.figure out what the new starting weight will be after my first cycle is over...
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10lbs to the 90% of your 1RM on squat/dead
5lbs to the 90% of your 1RM on bench/ohp

ohp will be the slowest progressing lift.

Progression for accessory lifts isn't as structured the idea is to just keep progressing there too at whichever rate prevents you from stalling.
 
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71Avido said:
10lbs to the 90% of your 1RM on squat/dead
5lbs to the 90% of your 1RM on bench/ohp

ohp will be the slowest progressing lift.

Progression for accessory lifts isn't as structured the idea is to just keep progressing there too at whichever rate prevents you from stalling.
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Thanks for the info
I actually emailed 3J about how I should be doing the accessory work.
 
frank.tb said:
Thanks for the info
I actually emailed 3J about how I should be doing the accessory work.
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He's probably going to respond and tell you to run it the way he's got it laid out and adjust after your first mesocycle.

The accessory stuff is really depending on your goals.
I never bring my accessory lifts over 12 reps because I use them as hypertrophy specific movements.
I do this to bolster my strength gains.
Build the muscle bigger by using the accessory movements then make them stronger with the 4 main lifts.
 
71Avido said:
He's probably going to respond and tell you to run it the way he's got it laid out and adjust after your first mesocycle.

The accessory stuff is really depending on your goals.
I never bring my accessory lifts over 12 reps because I use them as hypertrophy specific movements.
I do this to bolster my strength gains.
Build the muscle bigger by using the accessory movements then make them stronger with the 4 main lifts.
Click to expand...

Well he set the volume for me...I'm talking about progression with the weight.
Like should I use the same weight through all 4 sets then go up the next week Or like a reverse pyramid style starting with a higher starting weight each week, etc...
 
I just had a fuck load of sushi. I now know what Louis CK means when he says "the meal is not over when I'm full, it's over when I hate myself". Nap time.
 
frank.tb said:
Well he set the volume for me...I'm talking about progression with the weight.
Like should I use the same weight through all 4 sets then go up the next week Or like a reverse pyramid style starting with a higher starting weight each week, etc...
Click to expand...

For accessory work I'll progress like this:
When I can hit all my reps/sets at a given weight for 2 weeks straight, then I progress to the next smallest jump up. I do 2 weeks straight because it tends to prevent false positives.
Some days you feel strong, others not so much.
I'd rather maintain a slower rate of progression than burn myself out or potentially injure myself by moving more weight than I'm ready for.
 
71Avido said:
For accessory work I'll progress like this:
When I can hit all my reps/sets at a given weight for 2 weeks straight, then I progress to the next smallest jump up. I do 2 weeks straight because it tends to prevent false positives.
Some days you feel strong, others not so much.
I'd rather maintain a slower rate of progression than burn myself out or potentially injure myself by moving more weight than I'm ready for.
Click to expand...

Pretty much what he's having me do
 
it wasn't gta5.. i was at jiu jitsu all morning.... and then had a local client (i rarely pick them up bit its a friend of a friend).. neck is feeling better.. still cant squat or deadlift but my jiu jitsu is back 100%
71Avido said:
Impossible, how did you break 3J away from GTA5 long enough to get a message out?

:p
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3J said:
it wasn't gta5.. i was at jiu jitsu all morning.... and then had a local client (i rarely pick them up bit its a friend of a friend).. neck is feeling better.. still cant squat or deadlift but my jiu jitsu is back 100%
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Oh snap, busted.

:p

Hi 3J, glad you're feeling better.
 
3J said:
it wasn't gta5.. i was at jiu jitsu all morning.... and then had a local client (i rarely pick them up bit its a friend of a friend).. neck is feeling better.. still cant squat or deadlift but my jiu jitsu is back 100%
Click to expand...

What did you do to it?
 
Time for a little vasodilation before the gym.
It's still a stupid deload week so I can't really have much fun other than exploiting the pump!
 
5-days out:
jay_5daysout_v3.jpg
 
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