Bench
93/205 x 2 - 93/205 x 3 - 93/205 x 2 - 93/205 x 2 - 93/205 x 2 - 93/205 x 1 - 93/205 x 1 - 93/205 x 1 - 93/205 x F
14 out of 30 reps and literally failed so was unable to make up the volume. The last 4 singles all felt like goddamn 1rms. Jesus christ I suck at benching. My bicep pain didn’t even feel too bad today either. Benching is really starting to piss me off. Disillusioned with even doing a PL meet if I can’t sort it out. I will see this last 4 sessions out best I can anyway. Something needs to change if I’m to have a non sucky bench though. Badly. /rant[/quote]
5/3/1 for like a year? It’s boring as hell but it’s consistent and works. [/quote]
Bench
93/205 x 2 - 93/205 x 3 - 93/205 x 2 - 93/205 x 2 - 93/205 x 2 - 93/205 x 1 - 93/205 x 1 - 93/205 x 1 - 93/205 x F
14 out of 30 reps and literally failed so was unable to make up the volume. The last 4 singles all felt like goddamn 1rms. Jesus christ I suck at benching. My bicep pain didn’t even feel too bad today either. Benching is really starting to piss me off. Disillusioned with even doing a PL meet if I can’t sort it out. I will see this last 4 sessions out best I can anyway. Something needs to change if I’m to have a non sucky bench though. Badly. /rant[/quote]
5/3/1 for like a year? It’s boring as hell but it’s consistent and works. [/quote]
I can vouch for that![/quote]
Ha, definitely working for you, but I’ve not shared similar success when I’ve tried it in the past. My goals entail getting bench/squat up as much as possible asap for doing a meet this year but also I am most likely going to diet for a show around February time, so I want to get to some strength goals asap and have plenty of time focusing purely on hypertrophy.
I thought that 5/3/1 didn’t work for me for bench the first time around, but I’ve been crushing it since I gave it a second go. Don’t write it off too quickly. It is a very useful progression scheme and is easier to tweak for bodybuilding goals than Smolov. It’s up to you though…you can do whatever the FUCK you wanna do.
[quote]165StateChamp wrote:
I thought that 5/3/1 didn’t work for me for bench the first time around, but I’ve been crushing it since I gave it a second go. Don’t write it off too quickly. It is a very useful progression scheme and is easier to tweak for bodybuilding goals than Smolov. It’s up to you though…you can do whatever the FUCK you wanna do.[/quote]
x2 lol
[quote]jake_j_m wrote: @rattler: I’ve spent quite a lot of time on 5/3/1, I don’t mind the programme, but my squat and bench pretty much didn’t move whilst I did it (my deadlift went up, but it comes easily to and I believe 5/3/1 is worst for improving deadlift 1rm out of all the big 3). I prefer the idea of really focusing 100% on speccing lifts (ie. high frequency). With that said I think a programme that had me benching 2x a week or 3x a week rather then 4 might be the future for me with regards to specifically improving bench press. Squatting I feel 3x a week was optimal and far preferred the intense phase to the base phase, contrary to most peoples feedback on the programme.[/quote]
I think you’re right about benching 2/3 times a week rather than 4. Smolov seems to be a program that is either going to do great things for someone’s bench press or injure them. I’d still finish the last week and test your max but for the future try a less intense program for longevity of your bench press.
@165: Yep, I definitely agree it’s a great progression scheme for still hitting bodybuilding goals hard (so it wouldn’t be a bad call it all), I just can’t help but see it as an inefficient way to increase bench (or any lift) asap compared to any programme that see’s you benching 2+ times p/ week, especially if the latter is a speed day. Perhaps that is more like what I should be doing (1 heavy, 1 speed). Very likely running Coan bench after this and hoping for 30-40lb increase in 12 weeks since it should still be doable at my strength levels. That wouldn’t be rough frequency wise at all but would be a ton different from 5/3/1. Appreciate the TMW reference haha.
@samoth: I’ve heard only good things and will certainly look into it before I make decisions on what to do for my squat/bench next. Confusing is the amount of different sheikos though.
@rattler: Yeah, I think if I had my form absolutely 100% perfect for my personal structure, it would be very doable, but clearly benching is pretty rough on my body. I’m starting to feel both Coan Bench and anything incorporating a heavy day and a speed day might be best for me on bench.
There seems to be a pretty standard order of doing Sheiko from what I’ve seen/heard/been advised.
I was actually having some issues with my shoulder/bicep area when I first started benching 3 times a week. That disappeared as my body got used to it though.
Only just realised Barnsley is only about half an hour away from Leeds. When (if…) I’m up there at the end of this year it would be cool to get some training done with you. Maybe we can get our bench presses to not suck?
@samoth: I’m talking crap, since I’ve not looked into it properly, I just see Sheiko and then a crapload of random numbers and variations when I look through PL logs. My lazy ass hasn’t worked out what it’s all about yet, but I’m guessing you mean they are all slight variations of an overriding system of training. I expected to adapt since the benching started out so easily, we’ll see how it turns out.
@rattler: Yep, sure is. I’ll be visiting Leeds a lot either way and if I go for the personal training course I’m highly considering, I would be back and forth to Leeds for 6 weeks later this year as well as potentially getting a job there afterwards. So yeah, for sure.
Weighed in at 188 this morning.
Squat Maxing & Back Session
Squat
Worked up to 100/220 x 1 w/ long pause in a2g position. - 120/265 x 1 - 140/309 x 1 - 150/331 x 1 - 160/353 x 1 - 165/364 x F
Pull-ups
Mid-grip - BW x 8 - +10/22 x 8 - +20/44 x 4 - BW x 12
Barbell Rows
Underhand - 90/198 x 8 - 100/220 x 8 - add straps - 110/243 x 2…
Kroc Rows
41.6/92s x 8 - 51.6/114s x 8 - 61.8/134s x 8 PR - 71.6/158s x 6 PR < First time I’ve DB rowed above 110s (w/ 110s- kroc rowed them for 28 & DS for >10). Felt awesome. Could potentially load the home DB to at least 81.6/180 too, so will probably carry on doing them.
Pretty happy with today even though my squat is 22lb below my pr. Could have done more volume for back but was happy with the kroc rows and overall pump. Video to come.
You need to get (significantly) heavier for your height/frame and this will help most imo.
You don’t seem to be doing much restorative/high rep work - I mean like more than 20 reps. The kind of stuff Chaos&Pain calls “small workouts”.
Obviously your form can use work, but I don’t think holding it as a fix-all will help - even once you fix your form you will encounter slow periods or plateaus that have nothing to do with form.
Your body is probably still getting reconditioned after Ibiza, after all, you went from crazy volume to none.
@phlegms: That’s one way to look at it. I’ll work on staying healthy, because it’s nothing to do with holding effort back I can assure you of that much.
@CS: I’ve never ran 5/3/1 with anything other then accurate max’s, like I said, it works OK, but it’s just a very inefficient way to improve a lift unless you’re at high strength levels. Perfect for improving strength whilst bodybuilding though. I am going to make sure I only use accurate max’s in general though, paid the price with my recent squatting fiasco.
@jab: Thanks for the thoughts! In response, #1 is definitely my goal right now, #2 do you mean chest/bench targeted? I will be doing more of this for sure though, after smolov bench. #3 agreed, but I’m yet to encounter someone with an awesome bench who hasn’t found their form. Definitely not a fix all but I have above 250 in me for sure. #4 yep, I’m pretty much recovered now, but still 4-5lb below my pre-RFL right, so a factor for sure.
I am taking everything said into consideration, so sorry if it seems like I’m dismissing it. I’m just pretty convinced by the idea of training a lift more to improve it rather then less, hence the reluctance to go back to 5/3/1 or similar.
Thanks man, here’s the video I threw together for those with a few minutes spare:
[quote]jake_j_m wrote: @jab: Thanks for the thoughts! In response, #1 is definitely my goal right now, #2 do you mean chest/bench targeted? I will be doing more of this for sure though, after smolov bench. #3 agreed, but I’m yet to encounter someone with an awesome bench who hasn’t found their form. Definitely not a fix all but I have above 250 in me for sure. #4 yep, I’m pretty much recovered now, but still 4-5lb below my pre-RFL right, so a factor for sure.
I am taking everything said into consideration, so sorry if it seems like I’m dismissing it. I’m just pretty convinced by the idea of training a lift more to improve it rather then less, hence the reluctance to go back to 5/3/1 or similar. [/quote]
Nice vid, your back looks awesome! I was actually a bit reluctant to chime in because you’ve had a lot of feedback but you’re a grown man after all so you can handle it and pick out the stuff that’s useful to you.
For restorative stuff I mean in general - upper back work, biceps, shoulder mobility, pushups and shit. I’ve never done smolov but I’d imagine you could do it during that? It’s not even meant to be tiring or fatiguing, just get the blood moving a bit like doing rotator cuff work.
And yeah the best people know their form… But they also got strong as shit too. Some aspects of form don’t even work till the weight gets heavier - for example I find it easier to stay tight with the weight on my traps benching 120 than I do 80 because the weight kind of locks you in place. I’m by no means a big bencher but that’s my experience.
I totally hear you on training a lift more often… It’s what works best for me. 5/3/1 just doesn’t fit the way my brain works and it might be the same for you.
You can still train lifts semi-frequently on 5/3/1, also the entire point of starting that program is that you use an inaccurate max. If you run with an actual max, you’re going to stall immediately.
@jab: Thanks! Yep I feel you. Regardless of the fact I’m already training 7x a week I could definitely be doing more… even with benching 4x a week etc. I’m all for more work. I enjoy training and like to do as much as possible. Interesting comment on the form, again, I should learn what allows me to move max weights rather then simply copying “so you think you can bench”
@samoth: Thanks again. Good observation, I have been playing with my foot positioning since I feel stronger using a pretty narrow stance, but I haven’t really considered that so much prep time might be sapping potential strength.
@sam: Yeah I guess I could definitely adapt it to be more fitting to my goals, a more accurate statement is I don’t like it as is for limit strength increase. Forgot about the whole 10% thing, but yes I have always taken off the 10% when I’ve ran it too and only increased my max’s if I hit reasonable reps. There’s too many factors involved to access accurately, and for sure it’s a good programme, I just had my mind blown by my smolov cycle progress and realisation that at my level, I need to be practising the lifts a little more often then 1x a week. Adding speed work to 5/3/1 would be fine though, and even if I were bodybuilding w/ the 531 template in there I would probably include that now.
