Hey scott, how does this look… I know I’m anal but I made this up according to our schedule, what do you think of it?
September: Week 1
Sat 11: Military
Mon 13: Deadlifts
Wed 15: Bench
Sat 18: Squats Week 2
Mon 20: Military
Wed 22: Deadlifts
Sat 25: Bench
Mon 27: Squats Week 3
Wed 29: Military October:
Sat 2: Deadlifts
Mon 4: Bench
Wed 6: Squats Week 4
Sat 9: Rest
Mon 11: Rest
Wed 13: Rest
Sat 16: Test Openers Squat/Bench/Deadlift
Mon 18: Rest
Wed 20: Rest
Sat 23: Competition[/quote]
i’m think’n on that week 4 starting saturday 9th we will throw in something around an opener on each of those days instead of doing them on the 16th. i really don’t think we need all that rest. since we haven’t been training supramaximally i’ve felt like a million bucks all the time.
so… i’m thinking, instead of going into the mandatory deload on week four training that week and working up to a heavy single then leaving an entire week after that to rest. instead of doing percentages that week we would just warmup and move up to a single around and opener and then do some accessory work after that.
Scott,I’ve just found a push/pull meet on Dec 5 I’m entering. How would you train for a push/pull? Would you drop heavy squats or just train as usual.[/quote]
i would drop squats back to a maintainance level for weight and do more high rep hypertrophy training on that day. you could also do mostly non spine loading quad work to really allow you to concentrate on dealifting and allow you to totally be rested for deadlifts.
[/quote]
Thanks Scott. So for non-spine loading could I do front squats and zerchers? I don’t have access to a leg press.
Scott,I’ve just found a push/pull meet on Dec 5 I’m entering. How would you train for a push/pull? Would you drop heavy squats or just train as usual.[/quote]
i would drop squats back to a maintainance level for weight and do more high rep hypertrophy training on that day. you could also do mostly non spine loading quad work to really allow you to concentrate on dealifting and allow you to totally be rested for deadlifts.
[/quote]
Thanks Scott. So for non-spine loading could I do front squats and zerchers? I don’t have access to a leg press.[/quote]
those are good options as well as things like walking lunges. just keep it light and work in the hypertrophy range -8 and above.
Scott,I’ve just found a push/pull meet on Dec 5 I’m entering. How would you train for a push/pull? Would you drop heavy squats or just train as usual.[/quote]
i would drop squats back to a maintainance level for weight and do more high rep hypertrophy training on that day. you could also do mostly non spine loading quad work to really allow you to concentrate on dealifting and allow you to totally be rested for deadlifts.
[/quote]
Thanks Scott. So for non-spine loading could I do front squats and zerchers? I don’t have access to a leg press.[/quote]
those are good options as well as things like walking lunges. just keep it light and work in the hypertrophy range -8 and above.
[/quote]
Maintainance squat weight and lunges. I’m on it. Thanks big man.
Scott,I’ve just found a push/pull meet on Dec 5 I’m entering. How would you train for a push/pull? Would you drop heavy squats or just train as usual.[/quote]
i would drop squats back to a maintainance level for weight and do more high rep hypertrophy training on that day. you could also do mostly non spine loading quad work to really allow you to concentrate on dealifting and allow you to totally be rested for deadlifts.
[/quote]
Thanks Scott. So for non-spine loading could I do front squats and zerchers? I don’t have access to a leg press.[/quote]
those are good options as well as things like walking lunges. just keep it light and work in the hypertrophy range -8 and above.
[/quote]
Maintainance squat weight and lunges. I’m on it. Thanks big man.[/quote]
no problem. if you need anymore help with programming let me know.
Scott,I’ve just found a push/pull meet on Dec 5 I’m entering. How would you train for a push/pull? Would you drop heavy squats or just train as usual.[/quote]
i would drop squats back to a maintainance level for weight and do more high rep hypertrophy training on that day. you could also do mostly non spine loading quad work to really allow you to concentrate on dealifting and allow you to totally be rested for deadlifts.
[/quote]
Thanks Scott. So for non-spine loading could I do front squats and zerchers? I don’t have access to a leg press.[/quote]
those are good options as well as things like walking lunges. just keep it light and work in the hypertrophy range -8 and above.
[/quote]
Maintainance squat weight and lunges. I’m on it. Thanks big man.[/quote]
no problem. if you need anymore help with programming let me know.
[/quote]
Right now I was looking at something like this:
Scott,I’ve just found a push/pull meet on Dec 5 I’m entering. How would you train for a push/pull? Would you drop heavy squats or just train as usual.[/quote]
i would drop squats back to a maintainance level for weight and do more high rep hypertrophy training on that day. you could also do mostly non spine loading quad work to really allow you to concentrate on dealifting and allow you to totally be rested for deadlifts.
[/quote]
Thanks Scott. So for non-spine loading could I do front squats and zerchers? I don’t have access to a leg press.[/quote]
those are good options as well as things like walking lunges. just keep it light and work in the hypertrophy range -8 and above.
[/quote]
Maintainance squat weight and lunges. I’m on it. Thanks big man.[/quote]
no problem. if you need anymore help with programming let me know.
[/quote]
Right now I was looking at something like this:
Was gonna follow 5/3/1 percentage and rep scheme for bench and deads. Sound OK?[/quote]
you won’t have a military day?? either way, simple but effective. check out the post jowee just made about how we are going to move into our competition. i made some slight changes leading into it.
cycle 2, week 1 bench- bench felt EFFing awesome tonight. this is the strongest i’ve been on reverse grip. i added 30lbs to my actual max moving it up to 480lbs. taking 90% of that gives me a working max of 430lbs.
revere grip bench press
warmup
0x10
135x6
working sets
(65%)-280x5
(75%)-320x5
(85%)-365x10 +5 reps. stopped at 10 could have gotten at least 15 reps.
long pause sets
405x1
455x1
460x1- this set felt awesome. next week i’ll up this to 470.
[quote]DaCharmingAlbino wrote:
Holy shit! Good benching, boss.
Good to hear all the little aches and pains are a thing of the past. 5/3/1 doesn’t seem to have hurt your 1RM strength any at all.[/quote]
thanks Pale One. it’s kinda crazy and making me rethink everything i thought i knew about lifting. i was always under the belief that to be able to handle heavy weight comfortably i needed to lift supramaximally.
i remarked tonight that none of my sets felt heavy. i felt like i could have held 460 forever. my only explaination is all the full ROM work has somehow prepared me for it.
Looking strong as ever, makes me want to keep going down this 5/3/1 road. I was starting to think about bagging it again as all my weights are down. However I must admit that I feel allot better than I have this past year…
Cybex Row Machine
4 sets 10 reps increasing weight each time
Decline situps
20xBW+25
10xBW+25
Good night. Didn’t hit 8 (I hit 8x275 at the end of last cycle) but I probably could have got one more if I really killed myself for it, but was probably better I didn’t go for it. 315 for a pause went up with no problems so I’m happy about that. Almost back to my gym paused PR.
For some reason my post didn’t go through last night it seems.
[quote]Colin Wilson wrote:
Looking strong as ever, makes me want to keep going down this 5/3/1 road. I was starting to think about bagging it again as all my weights are down. However I must admit that I feel allot better than I have this past year…
[/quote]
i really like it because i don’t feel beat up all the time and i really believe all the full ROM work has improved my technique and actually made me strong(er).
I just wanna thank you for the advice you’ve given. It’s helped me tremendously. I was thinking of buying a belt and I’m just curious what belt you use. I’m a college student and can spend like $50-75 at the most. Keep up the great work and good luck at your meet! It’s inspiring.
[quote]maraudermeat wrote:
it’s kinda crazy and making me rethink everything i thought i knew about lifting. i was always under the belief that to be able to handle heavy weight comfortably i needed to lift supramaximally.
[/quote]
This has been my belief. I thought if I don’t lift like this, my CNS will not be trained to handle the heavier weights. Maybe I’m wrong. Interesting.
