[quote]mrodock wrote:
If you want to try a 6 week experiment . . . the peaking cycle that Verkhoshansky designed could be what you are looking for. It is detailed in the article “From Russia with Love” by Charles Staley. You might be able to run that cycle a few times in a fairly short span. If you are interested I will dig up some more information on it. But certainly finish up your current cycle and retest your max when rested before changing much of anything. [/quote]
Definitly. At this point ive tried almost anything.
[quote]tuchavito wrote:
BlackLabel wrote:
tuchavito wrote:
good benching, good luck on squats man.
Thanks man, im lookin to get 5 with 310.
damnn, good luck, i’m having some trouble moving my bench, i got stuck on 100kg, i can’t see, to improve it, any tips??, i’m on 5/3/1.[/quote]
Oh jeez, I was stuck in the 225-250 area for quite some time, about a year and a half. Well, from what ive learned these last few months, eat smart, dont eat twinkies. If your thinking about having a soda, have a protein shake. Diet is the most important thing next to training.
If your doing 5/3/1 it seems like your in the right direction. Do LOTS of back work, probably the funnest and most important body part to work in my opinion. Thats about all I can tell ya, good luck though, and dont give up when things get tuff!
[quote]BlackLabel wrote:
mrodock wrote:
If you want to try a 6 week experiment . . . the peaking cycle that Verkhoshansky designed could be what you are looking for. It is detailed in the article “From Russia with Love” by Charles Staley. You might be able to run that cycle a few times in a fairly short span. If you are interested I will dig up some more information on it. But certainly finish up your current cycle and retest your max when rested before changing much of anything.
Definitly. At this point ive tried almost anything.[/quote]
[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
If you want to try a 6 week experiment . . . the peaking cycle that Verkhoshansky designed could be what you are looking for. It is detailed in the article “From Russia with Love” by Charles Staley. You might be able to run that cycle a few times in a fairly short span. If you are interested I will dig up some more information on it. But certainly finish up your current cycle and retest your max when rested before changing much of anything.
Definitly. At this point ive tried almost anything.
So from what I understand, it’s a six week cycle, and ill be benching 2x a week (gonna stick with 5/3/1 for squat and deadlifts). Whyll keeping assistance exercises to a minimum?
Squat
135x8
225x3
belt
285x3
310x4- Was at a dead stop half way through. Tough rep.
Pin squat:
135x10
185x5
GM’s:
135x8
155x8
155x8
Once I get back to school, and am able to use their gym Im pretty confident ill start putting up some better numbers. Today was alright, but its never enough.
So from what I understand, it’s a six week cycle, and ill be benching 2x a week (gonna stick with 5/3/1 for squat and deadlifts). Whyll keeping assistance exercises to a minimum?[/quote]
That’s the ticket. Hope it gets you moving in the right direction. Will be curious the amount you feel fatigued during the program.
Couldnt do BB OH today, no bars availabe in the weight room…
DB OH:
30x6
40x5
60x4
75x5
Close grip bench:
135x3
185x3
225x3
DB row:
80x3x15
80x12
Low row (V-bar):
100x15
110x15
130x15
150x15
Then did some drop sets
DB OH extensions:
60x12
55x10
50x3x12
BB curls SS with reverse curls:
barx8 - barx8
55x8 - barx8
65x8 - barx8
I lifted at my school today, and every fucking bar was taken, because the football team had to do half squats. Im not very mad, I didnt mind using DB’s. And I dont know why I benched either, I thought maybe 225 would feel super light…and it didnt, like always.
But, it felt really good working my back. Im gonna start doing as many sets for back as I have for bench, should make lifting a little more enjoyable.
ive liked 315 as a repping weight for me, its worked really well, my best was 12 rests resetting everytime and i think it really improved my deadlift overall to do reps on occassion, so i also vote 40 pounds
Bench:
135x5
195x5
225x3
245x4- PR+1 rep. Also had 2 assisted.
Close to having five, but I got about half way up on the 5th and stalled.
CG bench:
185x5
195x5
205x4
Ghey, there werent any racks open so I couldnt do pin press. Pisses me off.
Lat pulldown: very strict
100x10
110x10
120x10
130x10
DB power cleans:
15’sx3x12
I havent decided if I will run one more wave of 5/3/1 or do the bench program mrodock gave me. If I do another 5/3/1 cycle, I will do it with close grip instead of wide grip. I noticed I flare my elbows alot when benching, which I think is why I miss reps I should be getting. Hopefully with a few waves with close grip I can fix this problem.
try neutral grip db presses as assistance really hammers the triceps and teaches you to tuckand use the lats. Also i would do reverse grip presses if you have good spotters it will force you to tuck very well and you can use the grip you would normally