- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Post-COVID 5/3/1 Workout Thread
Posted on 5/18/20 at 8:35 am
Posted on 5/18/20 at 8:35 am
I suffered a lower back soft tissue injury in January so I took off about 2 months and then the coronavirus hit. I’m back on 5/3/1 BBB. I’ve backed all my weights off 30% from my previous estimated 1RM.
Here’s what my program looked like last week:
Last week felt good. My legs finally recovered from DOMS about Saturday after a Tuesday Squat session.
Here’s this weeks programming:
I hit squats this morning and they felt good. On the volume sets I feel like such a bitch on the 10x60’s but my legs are like jello after lol.
If your running 5/3/1 post in this thread and let us know how it’s going.
Here’s what my program looked like last week:
Last week felt good. My legs finally recovered from DOMS about Saturday after a Tuesday Squat session.
Here’s this weeks programming:
I hit squats this morning and they felt good. On the volume sets I feel like such a bitch on the 10x60’s but my legs are like jello after lol.
If your running 5/3/1 post in this thread and let us know how it’s going.
6
Posted on 5/18/20 at 9:31 am to OleWarSkuleAlum
BBB after a long break, dude starting to question your sanity. Do you like inflicting terrible pain upon yourself?
Posted on 5/18/20 at 9:34 am to lsu777
My gym opened back up today. Haven’t done any workouts in 3-4 months other than chin-ups and pushups here and there.
What should I do this week to rev things back up?
What should I do this week to rev things back up?
Posted on 5/18/20 at 9:47 am to OleWarSkuleAlum
This post was edited on 5/18/20 at 9:49 am
Posted on 5/18/20 at 9:48 am to Lazy But Talented
Personally I would prolly do a basic 4 week cycle of 531 first set last with small amounts of accessory work.
I would assume a 20% decrease in strength and use an 85% training max.
After that cycle I would switch to greyskull lp running as described.
I would assume a 20% decrease in strength and use an 85% training max.
After that cycle I would switch to greyskull lp running as described.
Posted on 5/18/20 at 9:49 am to Lazy But Talented
quote:
What should I do this week to rev things back up?
I would ease back into it with volume.
OR
Punch the first person you see, load the leg press machine up with every 45 in the area, and walk out.
Posted on 5/18/20 at 10:21 am to lsu777
quote:
BBB after a long break, dude starting to question your sanity. Do you like inflicting terrible pain upon yourself?
Lol yep! The basic 5/3/1 programming doesn’t have the volume I seek. I would be in and out in 30 minutes. I’m planning on running this for about 2 months and then moving to BtM.
Posted on 5/18/20 at 10:23 am to OleWarSkuleAlum
No I agree, just can't imagine doing it right away after a long break lol
Posted on 5/18/20 at 10:29 am to OleWarSkuleAlum
When I look at this my first week back I cringe. I'm just doing a modified couple weeks to get back into it, not jumping right into a program.
Actually I probably won't jump into a hardcore program through the summer. Usually I do a push/pull/leg summer then do 5/3/1 from about September - March
Actually I probably won't jump into a hardcore program through the summer. Usually I do a push/pull/leg summer then do 5/3/1 from about September - March
Posted on 5/18/20 at 12:08 pm to Buckeye06
quote:
When I look at this my first week back I cringe.
I just switched gyms so I have no cred here and feel like a giant bitch with the weight I’m pushing. I’m going at 4am so hopefully only a handle of people see my poor performance.
Posted on 5/18/20 at 1:00 pm to OleWarSkuleAlum
I have been pleasantly surprised at the weight I was able to throw around over the weekend.
Legs were definitely weaker, but I was hitting basically the same numbers on back and chest stuff that I was 2 months ago.
I'm also 10 lbs lighter than I was 2 months ago.
Legs were definitely weaker, but I was hitting basically the same numbers on back and chest stuff that I was 2 months ago.
I'm also 10 lbs lighter than I was 2 months ago.
Posted on 5/18/20 at 1:04 pm to OleWarSkuleAlum
My previous gym won't be opening up for a while, so I will be going to a new one today after work. I'm a member of the "Fitness Your Way" program, so it doesn't cost me anything as long as the gym participates in that program. Went do a walk through on my lunch break, and I'm very much looking forward to getting in there this evening. I haven't lifted a single weight since mid march. Started back on the low carb train last week, so I'm currently on days 8 today. Looking forward to getting rid of the love handles I acquired over the last two months by eating shitty and being lazy.
Posted on 5/18/20 at 3:56 pm to GEAUXT
quote:
I have been pleasantly surprised at the weight I was able to throw around over the weekend.
Legs were definitely weaker, but I was hitting basically the same numbers on back and chest stuff that I was 2 months ago.
Yeah same here I could have probably jumped back pretty close to my bench numbers.
With a dual physician salary I figured you would have an impressive home gym.
Posted on 5/18/20 at 4:09 pm to lsu777
quote:
Do you like inflicting terrible pain upon yourself?
Some of us just like to suffer, man.
Posted on 5/18/20 at 7:53 pm to OleWarSkuleAlum
Quit the gym 2 years ago but cause they asked me not to smoke inside. We had a parting of the ways. Had an emergency and needed a squat rack this week so skid in as a guest with mask on so they would not recognize me as banned. Finished all 8 sets, left the weights on rack. Pulled mask off and fired up a heater on my way out.
Posted on 5/19/20 at 6:54 am to OleWarSkuleAlum
quote:
I could have probably jumped back pretty close to my bench numbers.
I dropped about 20lbs on my working sets on the bench. I think in about three weeks to a month, I should be back where I was, or close to it, strength wise.
Posted on 5/19/20 at 6:55 am to Homey the Clown
Hit bench today and on the 3+x175 I got 10 reps. Not quite where I was but pretty close for essentially taking a 4 month break.
Posted on 5/19/20 at 7:07 am to OleWarSkuleAlum
I’m in month two of the 90 day challenge. The BBB sets have definitely gotten challenging and I’m not sure I’ll be able to complete them in month three.
I’m still trying to figure out the best abs exercise to end my accessory work. I tried leg raises but they didn’t work my abs at all. Just made my legs hurt. I need to get an ab wheel. Those always shred my abs.
I’m still trying to figure out the best abs exercise to end my accessory work. I tried leg raises but they didn’t work my abs at all. Just made my legs hurt. I need to get an ab wheel. Those always shred my abs.
Posted on 5/20/20 at 9:16 am to OleWarSkuleAlum
Was on 5/3/1 jan-march..then nothing due to corona.. started back last week when gym opened on the 5/3/1 total body 3x week with some bi/tri accessory work at the end of each
This post was edited on 5/20/20 at 9:17 am
Posted on 5/20/20 at 9:19 am to StringedInstruments
quote:
I’m in month two of the 90 day challenge. The BBB sets have definitely gotten challenging and I’m not sure I’ll be able to complete them in month three.
Nice I’ve seen the 90 day challenge on black iron beast maybe I’ll give that a go in the future.
Page 1 of 2
Popular
Back to top
Follow TigerDroppings for LSU Football News