i have been running SS for 10 months (first couple of months i was doing it wrong), i have stalled and reseted a bunch of times (especially in OHP and bench)now i feel like i need a change, i have been thinking of switching over to sl 5x5 or madcows but i’m also interested in assistance work and i feel like i need it for my weak areas so i might do 5/3/1
my lifts-
300x5 squat
170x5 bench
315x3 dead (had to take a lot of time off deads and reseted because of injuries)
can anyone give me some tips?
Give 5/3/1 a go out of those three options.
[quote]LiquidMercury wrote:
Give 5/3/1 a go out of those three options. [/quote]
i might, but the slower progression is giving me second thoughts
[quote]MyronTheGainer wrote:
[quote]LiquidMercury wrote:
Give 5/3/1 a go out of those three options. [/quote]
i might, but the slower progression is giving me second thoughts [/quote]
60 pounds in a year on upper body lifts and 120 on lower not enough for you?
Realistically you would probably have to reset and won’t actually add that much, but at 5# a month on the deadlift I haven’t reset in well over a year.
[quote]MyronTheGainer wrote:
i have been running SS for 10 months (first couple of months i was doing it wrong), i have stalled and reseted a bunch of times (especially in OHP and bench)now i feel like i need a change, i have been thinking of switching over to sl 5x5 or madcows but i’m also interested in assistance work and i feel like i need it for my weak areas so i might do 5/3/1
my lifts-
300x5 squat
170x5 bench
315x3 dead (had to take a lot of time off deads and reseted because of injuries)
can anyone give me some tips?[/quote]
I’d go with the TX method
[quote]MyronTheGainer wrote:
[quote]LiquidMercury wrote:
Give 5/3/1 a go out of those three options. [/quote]
i might, but the slower progression is giving me second thoughts [/quote]
your workout weights and actual strength levels from the program are not the same thing.
Remember that progression in gaining strength is a life long event. You make jumps in weight lifted for short periods or small gradual increases over the duration. Time and work performed as well as intelligent study of supplements, nutrition, kinesiology, form, mobility, and listening to the master lifters and trainers are where continued progress comes. 5/3/1 or a Westside program or mad cow, or many other programs should be used but maybe the most important thing is to get on one stay on one that works for you for years. When you have 5 or 10 years of experience on a program or two then you have the know how to make changes. Patience and hard, intelligent work will make and get you strong. Strong as bull.
If your too impatient to do things right you won’t last long in powerlifting.
trust me about the 5/3/1…I would use a custom one, I kinda made it from bill starr’s 5x5 an Wendlers 5/3/1. I added just in 2 months 60lbs on my bench, 40lbs on my Squat, 80lbs on my Dead Lift: In this work out for the big 3 you start low and every set you go up weight an do another 5 for wk 1 an so on.
3-day split
Lower body
Squat(wk1 5x5 wk2 5x3 wk3 5x1)
Lower body assistance=Volume work
Upper Body
Bench(wk1 5x5 wk2 5x3 wk3 5x1)
Upper body(biceps and triceps)=Volume
Back/Shoulder
Dead Lift(wk1:5x5 wk2:5x3 wk3:5x1)
Back an shoulder work=volume