04-04-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts) Cycle 1-Week 3-Day 2
Box Squat
2 sets x 3 reps x 80kg
2 sets x 3 reps x 97.5kg
5 sets x 2 reps x 105kg
Press 5/3/x)
1 set x 5 reps x 52.5kg
1 set x 3 reps x 60kg
1 set x 1 reps x 67.5kg (didn’t rep out… ie, couldn’t!)
1 set x 1 reps x 65kg
1 set x 1 reps x 62.5kg
1 set x 1 reps x 60kg
1 set x 5 reps x 52.5kg
Deadlift 5/3/x
1 set x 5 reps x 157.5kg
1 set x 3 reps x 180kg
1 set x 3 reps x 200kg
Dips
5 sets x 5 reps x BW
Chins (alternating grips)
50 total
Notes
-My pressing is weak atm. Though during today’s workout my shoulders were already beaten up from benching the other day. Couldn’t get more than one rep, despite my 1RM being 10kgs higher.
i do both kinds of bench. I can do more (albiet only slightly) weight with the heels raised and feet back and under me, but i often do it the other way if i want to focus on upper body strength with minimal leg drive involved. I do get more stability, but less tightness with the heels on the floor. I also might do a light set after wards with my feet completely off the ground to totally fatigue the upper body. Don’t take it from me our bench is almost identical, but I’ve seen ben rice do this too and he’s a beast so it must be good advice haha.
Maybe you should try floor presses as an assistance exercise :). I love them since I am a slow lifter, and they make me have to consciously accelerate hard from the start, and are great lockout work when done with a one second pause. They are also good for speed/building the mid when done with a longer pause and of course both add some nice tricep strength.
06-04-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts) Cycle 1-Week 3-Day 3
Benchpress 5/3/x
1 set x 5 reps x 77.5kg
1 set x 3 reps x 87.5kg
1 set x 7 reps x 97.5kg (rep PR)
Squat
1 set x 4 reps x 115kg
2 sets x 3 reps x 132.5kg
4 sets x 2 reps x 150kg
Kettlebell Swing
3 sets x 10 reps x 20kg (2 handed)
3 sets x 10 reps x 40kg (2 handed)
2 sets x 15 reps x 20kg (1 handed)
Lunge
5 sets x 10 reps x 20kg
Hanging Leg Raise
1 set x 10 reps
Chins (alternating grips)
50 total
Notes
-Was pretty happy with this workout, though it damaged me.
-Benching is going great - should be a big PR next 1RM testing :). And best of all, my shoulders feel awesome! I credit the 150+ chins every week.
-The squatting was frustrating. My mind feels depth when it isn’t necessarily there. But I forced myself as low as possible, getting below parallel most reps. Will upload a video later.
[quote]zenontheterrible wrote:
i do both kinds of bench. I can do more (albiet only slightly) weight with the heels raised and feet back and under me, but i often do it the other way if i want to focus on upper body strength with minimal leg drive involved. I do get more stability, but less tightness with the heels on the floor. I also might do a light set after wards with my feet completely off the ground to totally fatigue the upper body. Don’t take it from me our bench is almost identical, but I’ve seen ben rice do this too and he’s a beast so it must be good advice haha. [/quote]
Hmm interesing, yeah maybe I should try mixing it up a bit, though I have only just come to grips with pausing my non-amrap sets haha. Your bench is the same as mine? Poor bastard… but hey, at least you are lighter than me! As I am fat, I have no excuses for a shitty bench.
[quote]DSSG wrote:
Maybe you should try floor presses as an assistance exercise :). I love them since I am a slow lifter, and they make me have to consciously accelerate hard from the start, and are great lockout work when done with a one second pause. They are also good for speed/building the mid when done with a longer pause and of course both add some nice tricep strength. [/quote]
Hey good suggestion man. I have never floor pressed, but it looks like a good and non-taxing assistance exercise. Do you literally just chuck a couple of 20kg plates on the bar and lie beneath it then press?
[quote]florelius wrote:
Congrats on the Bench PR, 7 x 97,5kg is beastly
It seems like your bench are really picking up steam, what do you contribute to your resent bench progress?
Btw How did you damaged yourself?
[/quote]
Thanks Florelius! I am really happy with how my bench is going right now.
Volume is what’s got it moving. One day of max effort and one day of heavy triples and doubles seems to work really well for me. I have gained noticeable weight around my shoulders and chest, so the muscles were probably just under-developed and now they are growing, my benching strength is growing too.
My bench press goal for the year is 125kg, but I feel I may stand a chance at exceeding that. My other lifts feel pretty shit right now though haha.
Oh and by damaged I meant psychologically not physically
No… Just no. You set up in (our out) of your power rack straight legs, shoulder blades pulled together and down maybe even an arch if you want. Then pull it out of the rack like you would for a bench, then pause slightly or for a certain time and ect.
[quote]DSSG wrote:
No… Just no. You set up in (our out) of your power rack straight legs, shoulder blades pulled together and down maybe even an arch if you want. Then pull it out of the rack like you would for a bench, then pause slightly or for a certain time and ect. [/quote]
Oh right, that is totally fucking different to what I envisioned. Hahaha. I figured floor press meant you set it up on the floor and do the bench from there, avoiding the lower part of the exercise due to the floor getting in the way.
Sweet as, I will give them a whirl during my deload and see if I enjoy! My triceps are pathetic so could do with some extra work. Cheers
While deloading, I have been evaluating the first cycle of my bastardised 5/3/1/sheiko style program and have come to the following conclusions and changes:
1 - Sheiko deadlift accessory sets are not worth it. I’m too drained after max effort 5/3/1 Press and Deadlift to do them justice. Dropped.
2 - Box squats on deadlift day don’t seem to add much. I’m better off using the time for something else. Dropped.
3 - “Day 1” is too easy. “Day 2 and 3” are slightly harder than they should be.
4 - My accessories are inefficient. My main goal right now is bench strength, so I need a bench accessory. Floor Press in.
5 - I love the overall feel of combining 5/3/1 Squat with Sheiko Bench and vice versa. There’s a cool feel to the mix of volume and max effort in the respective lifts.
So, 1 cycle down and some adjustments made, the core routine kept the same… cycle 2 will comprise of:
Day 1
Squat 5/3/1
Bench Sheiko-style
Kettlebell Swings (with the 40kg’er providing upper body pulling and a good accessory for squat)
*Chins between sets, to 50 total
*Circuit of Arnold Press / Abs / Curls
Day 2
Press 5/3/1
Deadlift 5/3/1
Lunge
*Chins between sets, to 50 total
*Circuit of Dumbbell Rows / Dips
Day 3
Bench 5/3/1
Squat Sheiko-style
Floor Press (assistance template from 5/3/1 second edition)
*Chins between sets, to 50 total
*Circuit of Dumbbell Fly / Abs / Curls
[quote]panzerfaust wrote:
While deloading, I have been evaluating the first cycle of my bastardised 5/3/1/sheiko style program and have come to the following conclusions and changes:
1 - Sheiko deadlift accessory sets are not worth it. I’m too drained after max effort 5/3/1 Press and Deadlift to do them justice. Dropped.
2 - Box squats on deadlift day don’t seem to add much. I’m better off using the time for something else. Dropped.
3 - “Day 1” is too easy. “Day 2 and 3” are slightly harder than they should be.
4 - My accessories are inefficient. My main goal right now is bench strength, so I need a bench accessory. Floor Press in.
5 - I love the overall feel of combining 5/3/1 Squat with Sheiko Bench and vice versa. There’s a cool feel to the mix of volume and max effort in the respective lifts.
So, 1 cycle down and some adjustments made, the core routine kept the same… cycle 2 will comprise of:
Day 1
Squat 5/3/1
Bench Sheiko-style
Kettlebell Swings (with the 40kg’er providing upper body pulling and a good accessory for squat)
*Chins between sets, to 50 total
*Circuit of Arnold Press / Abs / Curls
Day 2
Press 5/3/1
Deadlift 5/3/1
Lunge
*Chins between sets, to 50 total
*Circuit of Dumbbell Rows / Dips
Day 3
Bench 5/3/1
Squat Sheiko-style
Floor Press (assistance template from 5/3/1 second edition)
*Chins between sets, to 50 total
*Circuit of Dumbbell Fly / Abs / Curls[/quote]
Looks good and actaully a bit similar to the beginner template in basic structure.
[quote]DSSG wrote:
Nice looking program. Do you want to join us on the max set of five over head press competition that I am having with chobbs :)? [/quote]
Do tell me more? My overhead press is eatass at the moment, so I am open to challenges haha.
Yeah so my deload week is nearly over. Last night I tried out the floor press using the following setup:
Bar from j-hooks, set low on the outside of my power rack.
Lay flat on the floor with legs straight out, very slight arch in my back.
Used same grip as I bench press with.
Unracked and lowered until my elbows/upper arms were on the floor.
Held for a 3 second-ish pause, then pressed and repeated.
I wasn’t sure what weight to do, so I just worked up to a relatively easy 100kg single; I will use this as my max for cycle one. Bearing in mind I am going to use the “assistance template” percentages from 5/3/1 Second Edition.
*old camera was shit, so that may make some difference.
*my traps look smaller but I think that’s simply because my shoulders have beefed up around them.
*legs looking decent.
*I think I need to drop fat. Maybe 3kgs or so.
Any thoughts, comments, criticisms or tips would be appreciated. Obviously I am not a bodybuilder of any form, but I would like to slowly improve my physique.
The biggest difference IMO from the old to the new pics, is that your upperback posture have improved and thats also maybe why your traps looks a bit smaller. Thats a good thing btw( improved posture obvi ). From a purely “how to look good naked” perspective your Chest could use some attention. Other than that you look like a badass and your traps and quads looks great.
haha.
