I’m currently doing sl 5x5 without squats on wednesday after spending years doing the wrong programs and not eating enough food. I was banned from the SL forums for no reason. I enjoyed lot of the articles from this site so I thought it would be a good replacement.
I just started doing deadlifts again after being in gyms where people moaned. I’m going to milk everything I can out of sl then focus on the bench press and ohp since those are my favourite lifts.
[quote]JFG wrote:
Why can’t you do the program as is?[/quote]
Very good question which deserves a legit answer.
[quote]westsider wrote:
85kg bodyweight 176cm height[/quote]
What’s your general condition/bodyfat (not talking percentage). Fatso, a 'lil pudgy, average Joe Shmoe, kinda lean, uber-ripped?
Sounds good. What the world needs is another 21 year old dude focusing on the bench press.
Dude, do yourself a favor: Narrow down specific goals and go even longer before specializing in anything, let alone the most over-used exercises in the fitness world.
The bench press is overused but ohp is something I never see done in gyms. I am not ripped or huge but you would be able to tell that I lifted if you saw me. I have realised with SL that on the deadlift after you start squatting certain poundages your performance on the deadlift drops significantly because your deadlifting muscles are so fatigued from the squatting. I also bench and ohp before I squat because squatting fatigues me a lot thus decreasing my energy from those exercises but bench and ohp don’t affect my squat performance if done beforehand. After sl I will do madcow as weekly gains in the bench and ohp will still get me larger gains than a program like westside, sheiko or 5/3/1.
10/10/2011
BP 97.5kg 4/4/2
Squat 165kg 5/3
Chinups 9/8/7
I had very little sleep the night before this. On the second set of the bench press I stupidly went for a forced rep which robbed me of reps that I would’ve gotten on my last set. On the squat I ripped my shorts on the second set and dumped the weight on my 4th rep cos it felt a lot heavier all of a sudden.
“I have realised with SL that on the deadlift after you start squatting certain poundages your performance on the deadlift drops significantly because your deadlifting muscles are so fatigued from the squatting. I also bench and ohp before I squat because squatting fatigues me a lot thus decreasing my energy from those exercises but bench and ohp don’t affect my squat performance if done beforehand.”
21/10/2011
ohp 3x5 67.5kg 2.5kg pr over previous best 3x5
squat 3x5 145kg
chinups
19/10/2011
bench press spotter gave to much help so don’t want know what i really did that day
deadlift 1x5 165kg
?26/10/2011
ohp 68.5kg 4,5,5
Perhaps lack of a warmup?
Deadlift 170kg x3 Bar landed in a bad position and should’ve straightenned it out first before lifting it. It seems impossible to find a place where the ground is even.
2/11/2011
Bench Press 5/5/3 95kg
Deadlift 1x3 170kg
Current bodyweight:88kg
On the first set of the bench press I took the bar out myself and had no spotter. I don’t think I rested enough on the last set. Imo my lack of bench progress has just been from bad spotters who are helping far too much. I made it very clear with my spotter in that session that I only wanted help if I was getting pinned by the weight. My grip just failed in the deadlift. My ring and little finger are on the smooth part of the bar and they tend to just slip. Gonna deload on the DL.
