Oh, and I know you know this, but I have to put a disclaimer on the brotard-speak, for my own peace of mind.
At age 44, I have to start putting in a couple of "hypertrophy"-oriented periods a year. Lean Body Mass, not just strength and CV and ROM, is a marker for improved health as you age.
I figure the hypertrophy thing for a couple of 5/3/1 cycles, and then I'll switch to one of his other variations.
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timeasmymeasure
no subject
Date: 2009-12-09 05:45 pm (UTC)Gonna get hyoooooooge, bruh!
no subject
Date: 2009-12-10 12:12 am (UTC)I've never tried a max bench. I'm afraid to 'splode a shoulder.
no subject
Date: 2009-12-10 11:51 am (UTC)Guessing at what you might be able to lift 4-ish times, you do this:
Weight x reps x 0.0333 + Weight = Max
I did 175x5 and 185x3 with no prob. Both came out to 204ish, rounds to 205.
That's the only lift I had to do that for. The FSQ, the OH press, and the DL I pretty much know.
no subject
Date: 2009-12-10 11:59 am (UTC)At age 44, I have to start putting in a couple of "hypertrophy"-oriented periods a year. Lean Body Mass, not just strength and CV and ROM, is a marker for improved health as you age.
I figure the hypertrophy thing for a couple of 5/3/1 cycles, and then I'll switch to one of his other variations.