Quote:
Originally Posted by lewdog
I'm just trying to help but I don't really agree with any of this. I have no problem if you like circuits and the perceived exertion you get from doing them. Hell, after benching today, the rest of my workout was 2-3 exercises done in circuit fashion for a huge pump. A serious bodybuilder type day, lol.
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Lewdog are you still running 5/3/1? I'm curious as to how your setting up the circuit accessory work. I've been running Beyond 5/3/1 for a couple months now, and body weight is up to 236.5 as of this morning. So that's about a pound a week, I'm happy with that.
Anyway, this is how my days are arranged, let me know how your running the circuits as I may try to incorporate it.
monday: Squat 5/3/1, joker sets, first set last with 2 sec pause in the hole. Accessory: Glute ham raises 4-5 sets, reverse lunge from a box 4-5 sets, Prowler work for weight, not speed. hanging leg raises
tuesday: Bench 5/3/1, joker sets, first set last. All benching done with a full pause on chest. All benching super-set with weighted nuetral chins.
Accessory: low incline DB bench superset with either dumbell rows or chest supported rows, 4-5 sets. Shoulder circuit of rear delt movement and side laterals, 4-5 sets of 15-20 reps.
wed off
thurs: sumo deads 5/3/1, jokers & FSL.
accessory same as monday
friday: OHP 5/3/1, jokers & FSL. All pressing superset with weighted chins & rows like tuesday. same accessory work.
saturday: clean up day (arms & calves LOL)
sunday: off
Since I switched gyms to one that has about 40 yards of indoor turf set up for a prowler, i've been hitting it twice a week. Weight still going up and abs still visible. Goal is 250lbs. The work outs are the easy part.. its all the eating that is a real PITA
