I need people to smack me with the obvious stick once in awhile too. Sometimes you’re too close to the issue to see it!
Honestly, I think this would be a good plan. Set that TM very conservatively and just crush your plus sets. Don’t try and get too fancy. Triumvirate or the 5/3/1 Beyond series on here are great (1.1-1.4)
Thanks man, I really appreciate your input and like you said, it is important to get set straight by someone.
I will choose something like that for deadlifts and also maybe use slightly elevated deadlifts on that day, to save my back a little. Then proceed to use paused deadlifts on my squat day, that seems doable so far.
I am not too sure about the overhead thing. I have used the current program (provided by Vinny on here)with huge success in the past. I may Just have to check my ego or choose a different approach I guess.
No worries man, and in no way am I trying to insult you at all. I know you’re a knowledgeable lifter and put in the time and effort, just hoping to lend some help because I need it often enough myself!
Why would I be offended? You are clearly right.
I appreciate any help that I can get, man. Always happy when you weigh in!
This seems like a good option. I might use the sumo deadlift and continue my paused conventional pulls on my squat day. The program starts plenty light if I use 160 kg as my max, which should be conservative enough if I can even hit it on a very bad day.
25.11.
Late night training after shopping all day. Shopping is the most exhausting thing ever.
1 squat
Up to
5x5 @ 107,5 kg
2 full squat in briefs
100 kg x 1
3 paused deadlifts (beltless)
5 x 3 @ 107,5 kg
4a one legged leg press
5 x 10,10, each leg (50kg)
4b ab wheel roll outs
15, 15
5 stiff legged db deadlift
25 kg x 10
Notes:
26.11.
Today was singles-day on push presses. However the weight felt pretty heavy on my shoulders so I made sure to keep everything reasonable and not overdo things. I did a really good job of that today. Nothing was too hard and I never was at risk of failing a weight.
1 push press
up to
80 kg x 1
90 kg x 1, 1
92,5 kg x 1
95 kg x 1
97,5 kg x 1 - very pleased with that rep, could have gone higher but trying to be smart
90 kg x 3
2 axle clean and strict press (regular doh clean)
56 kg x 5 (clean every rep)
56 kg x 8, 8 (clean every rep on both)
56 kg x 8 (clean once)
3 Lat pull down
55 kg x 10
60 kg x 10
65 kg x 10
70 kg x 8
55 kg x 12
55 kg x 20
4 reverse flys
3 x 15 @ 41 kg
5 long ass db curls drop set
Notes:
30.11,
Deload work today.
1 stretchin for about 25 minutes
2 axle deadlifts off mats (doh, no chalk, no belt, no straps)
56 kg x 5
66 kg x 3
76 kg x 2
86 kg x 1
96 kg x 1
106 kg x 1
3 3ct paused bench press (no elbow sleeves, no wrist wraps)
60 kg x 1
70 kg x 1
80 kg x 1
90 kg x 1
4 seated cable row
2 x 12 @ 40 kg
5 planke
2 x 45 sec
6 some more stretching and some relief work at my traps and neck
saune and done
Notes:
01.12.
deload
1 fascial release work in my glutes, hip flexors and quads
2 3ct pause squats (no sleeves, no belt)
60 kg x 3
70 kg x 2
80 kg x 1
90 kg x 1
100 kg x 1
100 kg x 1 (without pause)
3 clean and press
40 kg x 6
50 kg x 5
60 kg x 5
4 lat pull down
50 kg x 10
40 kg x 10, 10
5 Conditioning
Rounds of
30 sec battle rope
5 reps db snatch per arm @ 20 kg
03.12.
1 Sumo deadlift (doh, beltless)
5x5 @ 112,5 kg
2 Trap bar carry (beltless, without chalk)
126 kg x 22 m (turn on the spot)
126 kg x 22 m (let down and repick)
126 kg x 22 m (let down and repick)
126 kg x 22 m (let down and repick)
3a pendlay rows with axle
76 kg x 7, 6, 6
3b 45° Back raises
35 kg x 12, 12, 12
3c Side Planke
45 sec, 45 sec, 45 sec
4a Leg curls
2 x 12 @ 50 kg
4b seated cable rows
2 x 12 @ 60 kg
5 incline treadmill walking
25 minutes
Notes:
Hey man, have you tried like a higher volume block of training for some time? Perhaps bodybuilding style sets/reps on compounds and assistance can be good for a bit.
Also, I’m not sure if I can speak for others here, but I know for me, most of my training as a younger me was done almost entirely adhering to bodybuilding style training. 5x10-15 on squats and drop sets and same concept for everything else. I think the huge volume attributed to a better skill and overall muscular development and I truthfully feel like it has helped me more than if I would have otherwise just started strongman training right away (or powerlifting).
Take this with a grain of salt, though. Also, I’m gonna be honest, I feel like you should revamp your assistance work heavily, if not for massive new found muscular gains, but to have “fun”. Have you tried grabbing a heavy ass dumbbell, and forcing yourself to complete a certain set vs rep scheme with only a small amount of thought put into the parameters?
For example, I think a few years ago I wanted to make it a goal of mine to DB row (not a kroc row, a somewhat controlled row with a little bit of body english maybe towards the end of the sets) 100lb DB for 3 sets of 20 reps no straps. I think I was able to get it, but it took SO much out of me and I had to get psyched up. I also made it a goal to NOT put the DB down at all for any of the sets. Fast forward to now and I’m able to do sets of 25 and I’m not even peaked on that movement. I can’t explain the soreness induced from pushing forth in overall total volume. You should totally try something like this. I have also done this with barbell rows, pull ups, strict press, and anything in between.
TL;DR take a small portion of your assistance work as seriously as your main lifts. Most of the time I have one assistance exercise I push super fucking hard and try to excel in, especailly in the off season. Sorry if this was ranty and redundant! You’ve been doing well lately though man, I’m a sneaky snake in your log and I do hang around.
Hey Vinny, thanks for the contribution.
Not for my main lifts or better to say not for my main lower body lifts. On bench press and strict press I have done kind of higher volume. My assistance lifts always used to be higher volume but lately I have dropped back a little (maybe wrongfully?).
In these periods do you not work up to anything heavy at all and start with the high rep sets right away? Haha is it wrong to be afraid of something like that? 
Sounds good to me. I have never pushed assistance stuff hard at all. I always thought of it as something less important. Do I push one particular exercise hard and then do other assistance exercises lighter? I like the idea a lot and am actually pretty fired up at the moment
Thanks for the compliment, it means a lot. Glad to have you on board!
Yeah, that’s kinda how I like to do it.
I’ll only do strictly volume sets/reps on main compounds for like 4 week periods. Of course in that 4 week period I’m also pushing my assistance volume too, primarily on that one chose accessory lift.
After the 4 week period you can always taper down the volume slowly until you’re back to heavier compounds. But I’m of the opinion that volume, even in compounds, should be a staple in your training and you should push high volume sessions (the kind that scare you) often. Maybe 60% of my training is heavy ass lifting and 40% is high volume stuff that makes me wannna die, whether it be one AMRAP set for the compound, or 5x10 with a weight I struggle to finish the last set with.
05.12.
Traps and upper back hella sore. Welcome back carrys!
1 Push Press
Up to
80 kg x 5
85 kg x 5
90 kg x 5
90 kg x 5
90 kg x 5 - shallow lockout in 5th but no worth in pressing it out because I know I had it.
80 kg x 5
Triceps was fucking dying!
2 lat pull down
50 kg x 10
60 kg x 10
70 kg x 5
60 kg x 8
40 kg x 12
3 axle strict press
46 kg x 10
41 kg x 8
36 kg x 12
4a face pulls
3 x 20
4b seated 45° row/ pull down
3 x 20
4c biceps curls
3 x 10
A-c without rest exercises or rounds.
Notes:
Got you. Sounds good and like I might benefit from it. If you plan roughly 4 weeks for the high volume phases, how long are your “heavy phases”? (Including/ excluding the tapering down).
Probably a little longer, maybe a few weeks more spent on heavier phases. I like to go back and forth between the two, and depending on my goals, spend more time in one than the other. For instance, after nationals it’s nice to slowly build back up and hammer volume again. I’ll definitely make my way back up to heavier stuff soon.
Okay very good. I feel like this is really what I should have done after my last competition, when everything started going downhill. You live and learn though.
Right now I feel like I am back on track and making progress again. I will try to implement your ideas about assistance stuff right away and keep your approach to varying high volume/ high intensity for a little later as I just started some new training programs on bench, dead and squat (still loosely following your approach in on push press).
08.12.
1 squat
Up to
5x 5 @ 110 kg
2 paused deadlifts
5 x 3 @ 110 kg
3 SSB Front Squats
42 kg x 20
4 weighted planke
10 kg x 30 sec.
20 kg x 30 sec.
30 kg x 30 sec.
Notes:
Some random things that are kind of related to training:
For three months I am riding my bike to work, so I have an additional 10 x 15 minutes cardio sessions wach week. It seems like it impedes my leg recovery a bit.
I started going to the sauna and steam room as often as possible which I find beneficial for relaxation and well being.
Yesterday I randomly took some measurements:
Left thigh: 76 cm, right: 74,5 cm
Stomach at navel: 107 cm
Chest at nippels: 116 cm
Arms: 44 cm
I was negatively suprised. 107 cm is a lot. I swear I don’t even look that fat. I am not delusive about my physique but still this was surprising. Maybe my broad shoulders make up for it?
1 bench press
62,5 kg x 5
72,5 kg x 5
82,5 kg x 9
2 slingshot bench press
100 kg x 1
105 kg x 5
3 seated cable row
60 kg x 12
70 kg x 10
80 kg x 8
90 kg x 6
80 kg x 8
70 kg x 10
60 kg x 12
3 Push ups
15, 15, 11+2+1+1 (rest pause)
4 45° row
3 x 12 @ 60 kg
5a dead stop triceps extensions
3 x 15 @ 27 kg
5b Bent over db reverse flys
3 x 12 @ 7,5 kg
5c biceps curls
3 x 12 @ 27 kg
6 Cardio
3 minutes steep incline walking + 10 minutes incline jogging
Complex with 32,5 kg:
8 deadlifts, 8 muscle snatches, 8 squats, 8 btn press, 8 good mornings
(Girlfriend was using the bar, so I randomly jumped in)
Notes:
3 x 20 is the goal for push ups! Push ups are cool and I am too fat for them
as a kind of follow up for my random measurements the other day I took some fotos in a tank top and shirtless to see how bad it is.
Well no positive suprises. I certainly have been in better shape. I’d say I am the guy who looks musculare with his shirt in but with shirt off not too much.
I don’t give too much about those numbers but about 25% body fat would be an educated guess. I have done scans in the past but I don’t trust them too much. They said about 20-22% If memory serves me right.
Not sure if I am comfortable to show these pictures, so unless I am starting to focus on weight loss I probably won’t.