Well friend, if you are feeling a bit glum that your squat and bench have not improved, I must again query your diet =]. You need to get those calories pumping in, particularly protein.
I also remember you agreed adding in heavy singles was a good way to increase volume and adapt to heavier weights; I still feel this is something you should commit to doing every week. It will add extra man factor to your training!
It’s been awesome to read your log this semester, long may it continue!
[quote]browndisaster wrote:
are you going to be busy? I don’t like option 1, but 2 & 3 look good. I think I’d do something like 3 + extra assistance work (light bb stuff)[/quote]
I train twice a week since my sleeping pattern is fucked, if it was not fucked I would probably train more often. I believe I will opt for either 2 and 3, since I can progress faster in weight with them. Option 3 is the template I have used almost exclusively this entire year and I like it alot since it basickly only consist of the most basic old school barbell excercises. Its also very easy to add in some fluff for rear delts or arms etc if you feel like it.
Day3:
DL: 5/3/1.
DB rows: 3x10.
Chins: 3x10.
Abs/core.
You cant go wrong with a split like this and again its easy to add stuff like rear delt raises, curls, tricep isolation etc.
Thanks for taking an interrest man, I will keep an eye on your high frequency project.
Btw Norwegian IPF lifters train fullbody 4-6 days a week and stay mostly way under 90% and they avoid failure like the plague. Check out CYC( a Norwegian junior lifter who is just disgustingly strong ). My point is that training the big lifts with sub-maximal weights often, seems to be common among drug tested singleply competitiv lifters. Ergo you are probably doing yourself a favor following the template you are currently on.
[quote]panzerfaust wrote:
I like option 2! I like it a lot!
Well friend, if you are feeling a bit glum that your squat and bench have not improved, I must again query your diet =]. You need to get those calories pumping in, particularly protein.
I also remember you agreed adding in heavy singles was a good way to increase volume and adapt to heavier weights; I still feel this is something you should commit to doing every week. It will add extra man factor to your training!
It’s been awesome to read your log this semester, long may it continue![/quote]
You are right that I am lazy when it comes to my diet and that lack of progress in especially bench is a reflection of that. ( I believe the lack of progress in squat is more of a mental issue, considering I have done a 2x BW DL and are close to a 1,5 Bw Bench ). I have no excuse really except that I am lazy when it comes to this and I have really no right to complain. I will try to be better at it( consuming enough cals and protein ), but as you now I will not at this point promise anything.
I thought you would like option 2 my friend and its the one I probably should do considering my issues with squatting.
Regarding the squat singles I said I would incorporate. Well the first session I was supposed to do this, my last set felt heavy as crap, so I ditch the singles and after that I kinda forgot it. Maybe I try it some cycles in next semester.
Glad to hear though that you enjoy reading my log, but I feel the spring semester was alot better and I made alot more progress then. I feel this semester served more as a strenght preserving one. I am confident though that next semester will be better since I have more time to improve. Hope you will continue to read my log then too mate. I know I will continue to read yours regardless
Merry christmass and a good new year in advance Panzer.
Awesome, I’ll keep following along. I like yours and panzers training styles, it seems focused, which is something mine has lacked. I’m usually torn between powerlifting and bodybuilding, not doing well in either.
A few months ago I lifted in a similar fashion to what I am now, focusing on increasing what I could lift in the comfortable/submaximal range and I had good results. Now should be even better given that I’m following Wendler’s programming and not my own bastardized high frequency 5/3/1 + high volume bodybuilding. I’m going to focus exclusively on PL until 2014 and then look into bbing again.
this style seems very similar to oly lifting to me, they don’t even have safety bars for squatting[/quote]
Yes he is a true freak and are good make some damage internationally if he doesnt accumulate to many injuries. He allready as a dodgy knee at 20 something, but lets hope for his sake and my countries sake he doesnt get another bad knee, shoulder etc.
Well their top coach is a german born ex-oly lifter if my memory is correct. His name is Dietmar Wolf and his programs are all about practicing variations of the competition lifts frequently. They are extremely comlex though and are impossible to follow without a excel sheet, since they do so many variations of the big lifts and also with bands, chains, boards etc.
Its like a complex hybrid beetwen the sheiko programs and the conjugate method( minus the Max effort stuff ). I dont know to much about it though and are basing this on conversations I have had with a norwegian Powerlifter on a norwegian forum.
[quote]browndisaster wrote:
Awesome, I’ll keep following along. I like yours and panzers training styles, it seems focused, which is something mine has lacked. I’m usually torn between powerlifting and bodybuilding, not doing well in either.
A few months ago I lifted in a similar fashion to what I am now, focusing on increasing what I could lift in the comfortable/submaximal range and I had good results. Now should be even better given that I’m following Wendler’s programming and not my own bastardized high frequency 5/3/1 + high volume bodybuilding. I’m going to focus exclusively on PL until 2014 and then look into bbing again.[/quote]
If you follow a program where all the antetion are placed on a few key lifts and with few variables, focus is easely attained. I love to train the way I have for the last 2 years, since it is really motivating going into the gym and knowing that aslong as you kick ass on 2-3 lifts each session, you are okay. Before my cousin gave me the first edition book a couple of years ago, I was allover the place when it came to training and I focused on to much pointless shit. For instance I was completly anal about lifting tempo. I would rigidly count 1001,1002,1003,1004 in the eccentric part of every fucking excercise. Long story short I had a hard time using any form of weights since I had so many “rules” for what constituted a good rep and a good set. The only good thing that came out of that was that my MMC and for in most excercises are good and probably better than alot of what you see in commercial gyms. Anyway after reading Wendlers book over and over and incorporating some of his suggestions, I was able to increase my lifts instantly because I let go of so many of the “rules” I had imposed on my self after reading to many Bodybuilding articles.
( Dont get me wrong btw, stuff like that probably has it place, but not for a weakling like I was and am )
Sorry for the rant man and think you will do good on 5/3/1.
I love watching oly lifters. I might try it in a few years haha. I feel you on the “rules.” I’ve made progress but it’s always been something like 2.1 steps forward, 2 steps back, as I haven’t stayed consistent with training or a training method until the last year. I really like 5/3/1 and have been doing it for about 8-9 months, but I’ve always skipped the deload weeks and have increased the frequency and accessory work lol. I think this program will keep me happy with the frequency, but also tone me down on the accessory work and keep the focus on what counts. I am kinda sad giving up bodybuilding for now, but getting strong on the big lifts and going into a meet will make it all worth it.
