Yeah, that is my thoughts at the moment. Thanks man, I just posted in the BOI!
[quote]pbclax1 wrote:
Yeah, that is my thoughts at the moment. Thanks man, I just posted in the BOI![/quote]
No problem man! Always happy to help a brother out.
I just thought of this, on your bench days you could do something similar to how CT outlined upper body pressing days for HP Mass. Like you start out with OHPing then move on to benching. The only problem is that your bench may suffer at the beginning, but as you get used to it your bench will get back to where it was.
Don’t overthink it man, you’ll be just fine sticking with 5/3/1. It’s progressive overload at it’s simplest. Lift heavy, eat a ton of good food, and you’ll reach your goals. You’re doing great right now. “If it ain’t broke, don’t fix it”
Thanks dudes! What would I do without you guys! Aqua, I think that might be the solution! Im surprised ashy didnt say that, I know he is a CT-fanatic. Rightfully so! The man is genius.
Haha just trying to help a brother out. But I’d definitely echo what ashy said. Lift hard. Eat hard. And most importantly rest hard.
I wouldn’t max your OH before benching, but definitely do some type of “activation” with OH before your bench. Maybe do a few sets of push presses before, anything that will get you in the zone but not cause too much fatigue.
Yeppers
Alright, just going to keep it simple and stick with what worked for me before! Going to use 3/5/1 with singles for all 4 main lifts (push press instead of ohp)…each having their own day. Boom! Done. Now to smoke these goals!
Decided Im going to run 5/3/1 reloaded for all lifts but run the Coan Philippi Deadlift Cycle for my deads.
C/P Deadlift Week 2 - Saturday 3/19/11
Deadlift
135x8 conv
185x5 conv
225x3
265x1
305x1
325x2
VID: - YouTube
Speed DL (straps)
265x8x3
VID of 8th set: - YouTube
C/P Circuit (3x thru)
SLDL: 135x8
BB Row: 135x8
UH Lat PD: 100x8
GM: 135x8
Weighted Abs
variousxsomexsome
NOTES: Pretty solid session. Pulls felt and looked smooth on video. Need to eat big and good to keep progression. Circuit felt great and was a tough challenge.
Getting closer to my goals one day at a time.
Push Press 5/3/1 Reloaded Cycle 1 Wave 1 - Sunday 3/20/11
Push Press
45x12 (mp)
65x8 (mp)
85x3
95x3
110x3
120x3
130x1
135x1
140x1 PR
Speed Bench (DE bench)
135x8x3 (3 cgp, 3 2" wider grip, 2 pinkies on power rings)
Dips -SS- Pinwheel Curls
BWx10 -SS- 25x6 L/R
BWx10 -SS- 30x6 L/R
BWx10 -SS- 35x4 L/R
BWx10 -SS- 40x2.5 L/R
BWx10 -SS- 35x3 L/R
BWx8 -SS- 25x15 L/R
NOTES: Good session. Shoulders felt tight so I didnt push the push press today. 140 was a bit slow but I believe a PR nonetheless. Speed bench felt good. Dips were good, almost BWx6x10!
Squat 5/3/1 Reloaded Wave 1 Cycle 1 - Tuesday 3/22/11
Squat
95x5
135x5
175x3
205x3
225x3
-Belt-
240x1
255x1
265x1 Tie PR
275x1 PR
-No Belt-
225x1 2 second pause
185x1 2 second pause
135x3 2 second pause
PVC Pipe roll.
Peace.
NOTES: So yeah, squats felt pretty good today. I could not resist my knucklehead telling me i had 275 so I went for it and got it pretty smoothly. Wish I had a vid, gym was packed. Was only supposed to work up to the 265x1. Not a bad session. My squat sessions are going to be to squat and get out pretty much.
Nice job on the PR man!
Thanks man. Its actually pretty nice just squatting and getting out of there in like 35 minutes lol.
Just realized I forgot to update friday’s session.
Bench 5/3/1 Reloaded Cycle 1 Wave 2 - Friday 3/25/11
Bench
45x20
95x10
125x5 paused
145x5 paused
155x5 paused
DB Bench
45x8
55x5
65x5
75x5
60x5
45x10 TUT
Lat Pulldown
somexsome
Bicep Supersets
somexsome
NOTES: Pretty solid session. Bench and DB Bench did feel a little heavy.
C/P Deadlift Week 3 - Sunday 3/27/11
Deadlift
135x2x5
225x2x3
285x1
-Belt-
325x1
345x2 PR!!
VID: - YouTube
Speed DL (straps, no belt)
285x6x3
C/P Circuit (3x thru)
SLDL: 140x8
BB Row: 140x8
UH Lat PD: 110x8
GM: 140x8
NOTES: Hell yeah! 345x2! Felt great. Right hand start to slip on the second rep but locked it out! Speed dl was good. Circuit felt great too. Gotta keep eating big and stay focused on goals!
Nice job man! 345x2 looked like it went up pretty fast.
Yeah man, it felt somewhat fast. When I saw the vid, I was surprised at how fast it actually was! Gotta make sure to really dig my right hand into the bar to avoid having to drop the bar immediately after lockout on the second rep.
MP 5/3/1 Reloaded Cycle 1 Wave 2 - Tuesday 3/29/11
MP
45x15
65x10
85x5
95x5
105x5
Inc DB Press
50x5
60x5
70x5
80x5 PR
VID: - YouTube
55x8
Dips
BWx8
25x5
35x5
45x5
55x3
45x4
BWx14
Seated DB Curls
25x8 L/R
35x5 L/R
-Rest Pause-
25x4 L/R
Random Bicep Stuff
somexsomexpump
NOTES: Overall solid session. Goal going in was 80x5 inc db press and I hit that. Great PR. Dips were good, getting the feel for them again. Good pump. Great session.
Teh Pumpzzz (kinda crappy pics lol)
Left Arm
Right Arm
Lol right arm looks tiny, crappy angle I guess…whatever
Decided im going to completely deload squats for the big week 4 of the coan phillipi cycle on tuesday! Will be benching sunday though.
Can you say carb up for tuesday?!?!?!
Bench 5/3/1 Reloaded Cycle 1 Wave 3 - Saturday 4/2/11
Bench
45x20
95x15
125x5
140x5
155x3
175x1 paused
185x1 paused
195x1 paused
205x1 paused PR
135x10
Inc BB Press (bring down 2" above chest, drive up 3/4, nonstop)
45x6
95x6
115x6
135x4x6 PR
Machine Press and Stretch
45psx10 10
45ps25psx9 9 PR
45ps10psx10 10
45psx8 8
Tried to go too heavy, stick to straight sets.
BB Curl (3 sec negative)
45x8
65x3x8 PR
Inc Skullcrushers
50x3x12 PR
50x10
Thought I had 12 for 4. Good weight though. These felt really good.
NOTES: Great session. 205x1 paused bench PR went up with decent speed. Incoporating JM’s principles. Wow, biggest burn/pump Ive felt ever. Love it! Really liking everything. Absolutely exhausted after the session.