5’9, 178lb. Don’t plan to ever compete I just love to lift. I’ve been following 5/3/1 for 15 weeks now and loving the progression
1RM (true not program)
M press: 187
Bench: 286
Deadlift: 440
Squat: 407
My accessory lifts at the moment are the same as main lifts but 5x10 pyramiding down in weight, plus db lat raise 5x10 on m press day, ab excercise (usually a rollout or leg raise) 5x15 on deadlift day, db row 5x10 on bench day and back extension 5x10 on squat day. I also snatch Monday, Wednesday, Friday and do chin ups in between every set of bench and m press.
thanks man, I appreciate you saying that. Yeah I’ve been trying to add lots of farmers carries as conditioning to help bring my traps up, and close grip weighted chins so my lats spread all the way down. I can do wide grip chin ups all day, and can get 5x10 comfortably with 10kg, do you think stick with something like that for width or even go heavier and drop the reps? I appreciate the feedback mate
[quote]kleinhound wrote:
thanks man, I appreciate you saying that. Yeah I’ve been trying to add lots of farmers carries as conditioning to help bring my traps up, and close grip weighted chins so my lats spread all the way down. I can do wide grip chin ups all day, and can get 5x10 comfortably with 10kg, do you think stick with something like that for width or even go heavier and drop the reps? I appreciate the feedback mate[/quote]
I personally do lighter work during isolation exercises due to the fact that I feel the muscle activate much more and have seen better progress. Back is a tricky thing to nail down how to work out properly and most people use far too heavy weight.
I alternate weeks between working thickness and width. I would say to try different things. Mix it up and try a week or two with heavier weight and lower reps. You never know what works for you until you give it a go.
For traps I do a lot of heavy dumbbell work and barbell shrug work, combined with heavy deadlifts. Deadlifts are a great overall back and thickness builder. You have a great attitude though with respect to taking criticism. We need more guys like you around here. Hope I semi answered your questions. If you have anymore feel free to ask and I will answer as best as possible. Best of luck!
Thanks man, I figure criticism is there to help you improve, its not an insult. too many sensitive dudes around you know? people who ask for advice but then get all riled up when you tell them what’s wrong make me so confused haha. Cheers man I think i’ll try something like high rep wide grip pulldowns with military press and low rep heavy close grip pulldowns with bench. Might I just say you are MASSIVE man! its fucking awesome!
Hard to tell from the front, but maybe your chest is lagging behind your shoulders and arms. I would guess you are a very delt/tricep dominant bencher. Everything else looks good, lats and traps all visible from the front.
How long have you been lifting? Why not compete in lifting? Your military press is very good, Strongman might be a sport you would excel in
Thanks facepalm. Yeah my upper chest in particular is lagging so I’ve been trying to bring it up, my comp style bench is pretty weak compared to my other lifts. I’ve really only been ‘powerlifting’ (5/3/1 program, before that i chopped and changed every three weeks…it was horrible) for about 16 weeks, so I just need to be patient. As for competing, I don’t really know how to get in to the sport, and there doesn’t seem to be many amateur meets in my state (south australia) but I guess they say “you’re not a powerlifter untill you compete” so i should probably just sack up and do it i guess haha.
[quote]kleinhound wrote:
Thanks facepalm. Yeah my upper chest in particular is lagging so I’ve been trying to bring it up, my comp style bench is pretty weak compared to my other lifts. I’ve really only been ‘powerlifting’ (5/3/1 program, before that i chopped and changed every three weeks…it was horrible) for about 16 weeks, so I just need to be patient. As for competing, I don’t really know how to get in to the sport, and there doesn’t seem to be many amateur meets in my state (south australia) but I guess they say “you’re not a powerlifter untill you compete” so i should probably just sack up and do it i guess haha.[/quote]
If you’re naturally already good at overhead press, you might do well in strongman comp overhead events with more training. I don’t know what the events are like for your weight division
I suppose I lean bulk? I don’t really do bulking and cutting phases, I just try and eat between 3000-5000 cals a day depending on my appetite and how much weight I’ll be moving. Before I squat or deadlift I like to get my cals up so I can lift well through all the sets. I keep my macros to 50/25/25 of carbs/protein/fats. Conditioning is usually done three to six times a week (again depending on how i’m feeling) and is usually Ten minute Predator Conditioning style, so prowler pushes, or farmers walks, a barbell circuit etc. A favourite conditioner is 10 mins AMRAP of a 20m farmers walk with around 100kg and then 1 Clean
