[quote]DaveForner wrote:
That’s why I still find 5/3/1 quite beautiful in it’s progress and simplicity. I don’t think it’s optimal on its own for a competing powerlifter, but as an offseason it’s golden.
That being said, I think proper (slow and steady, if need be) progression in any program can make that program work. I’m sure I’ll see gains from Sheiko, just have to keep my ego and desire to add weight to the bar in check.
What sort of numbers/discrepancy are we talking on your end? I wasn’t exactly sure what rough degree to set this incline at.[/quote]
Uh, my best incline is about 65% of my best raw bench haha. I agree that 5/3/1 isn’t the best choice for a competing powerlifter, but I do think it’s great choice for someone who wants to get strong, if you know what I mean.
Monday PM Extra
Rope Pushdown
30 x 15
40 x 15 x 3 sets
Skull crusher
50 x 10 x 3 sets
Seated GM
50 x 10 x 2 sets
Ham Curl
25/leg x 20 x 1 set
Yeah, I know exactly what you mean. I think if I ever get TOO busy with life for training that I’ll do 5/3/1 again. Although that’s probably tough to get to, since I train at 6am nowadays…
Also what in the hell. 65%?
YESYESYS slow and steady is MUCH better! Don’t be like me! Smovlov rep grinding ruined my squat and I am just now after like 2 months being able to hit my old numbers again without totally crumbling.
I was considering running Smolov (squat) and Smolov Jr (bench) into Nationals if I was going to compete both classic and equipped. << Maybe not? ><
Although I should probably learn my lesson from Sheiko benching, and not bench 3-4 times per week.
I’m sure you’ll be fine if you run it. My form wasn’t perfect from the start so smolov made it worse for me, BUT someone with totally confident form would probably add some good poundage.
I think most normal people add a shitton of weight to their squat, Lol.
Extra
“3D” band pull aparts
Mini x 20 x 3 sets
This are quite a bit “more tough.”
Wall slides
Deadlift
375 x 3 x 2 sets
408 x 2 x 2 sets
451 x 1 x 2 sets
One of the singles.
Tried to pull myself down to the bar more today in order to sit back more. Shoulders are still obviously in front of the bar and still some rounding.
This was also more of a “pull” than a “yank” like I’ve been doing. It seemed slow and hard now, but I think it will work better for max effort pulls.
It would also be beneficial to keep pulling myself in and try to actually get an arch…
Extra
Band pull aparts
Mini x 20 x 5 sets
DB Curl
25 x 10 x 5 sets
Wall Slides
Well Dave. I’m not in town tonight. So cannot spot you tomorrow for your squats. I hope everything goes well and when that strangers penis touches your but ever so gently during the spot that you think of me. Good luck 
Dialed back the training maxes so didn’t need spot. My ass’ virginity is still yours to take.
I think I died:
Squat
313 x 3 x 2 sets
357 x 3 x 2 sets
380 x 2 x 3 sets
335 x 4 x 4 sets
DE Bench
57.5kg
Close grip x 3 x 6 sets
Normal grip x 3 x 6 sets
Close grip x 3 x 6 sets
Time = 11 minutes.
18 sets, increased weight by 2.5kg from last week, time was somewhere between 1-59 seconds faster.
I think for intensification I will be upping the % on DE days quite a bit. I just read Hannah Johnson’s log and her 8x3 @ 200 made me feel like a bitch. I know she’s stupid amounts of strong, but still…
Accessory
BPA’s
Mini x 20 x 3 sets
DB Row
80 x 10
90 x 10
95 x 8 x 3 sets
Face Pulls
20kg x 12 x 3 sets
Band Antitwist (Pallof press?) x 3 sets
Squat
313 x 3 x 2 sets
358 x 2 x 5 sets
CG 2 board
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
120kg x 3
