I mean, that’s a 40lb jump so the answer is maybe, depending on your bar speed. My guess is probably not though. The bar would have to be really flying for me to think an extra 40lbs on the bar was smart.
Well honestly idrc how many reps with 275 I can do as long as it’s more than one. That’s what I got before monolith. The thing was I wasn’t fresh it was after testing heavy deadlifts. Considering my work sets went up I should expect to get stronger. 275x5 would be nice tho.
These are my goals
Bench
205x5 (this would supposedly mean a 10lb increase on my bench
Squat
275x5(I got 1 before monolith)
Deadlift
315x5 (I got 2 before monolith)
Press
120x5(gives me like a 140 max theoretically and I pressed 130 before monolith)
I saw your response to me in the deadlift form check thread, and this is a big should.
I’m a beginner so take my advice with a grain of salt but I’ve “tried” to overextend myself and hit 1rms a few times so far and in my opinion it’s not really worth it.
A 40lb jump is a big deal even for one rep, and the setback it’ll create is a big deal too. I’m not advocating for never trying for a max, but I’d say plan it out in advance and have a reason why.
Basically what I’m trying to convey is squatting 315x1 is cool but squatting 315x5 is even better. Play the long game.
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I’m not gonna test a one rm. I just want to squat 275x5 for my next tm test in the next 3 weeks. Testing a one rm is a waste of a weight room day.
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Points for optimism, but that’s a whole lot of theorizing, if/then, and presuming. Like Dagill said, seeing the bar speed of the last rep of the last set with 235 will be the biggest indicator of what you can do beyond that.
That shake is about 1,100 calories. If you’ve actually been consistent with having it every day, the weight gain isn’t bizarre at all because it’s a weight gainer shake.
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Chris I’ve had a pinching pain on my top left butt. I squatted earlier in strength and conditioning and it hurts 225x5. Should I hold off on squatting or am I being a pussy? I don’t wanna take a break ,but I don’t want to be an idiot.
I think I’ll see how it feels during the 5x5 after school. If it’s bearable should I do it?
To play devils advocate, I actually like Wendlers list of insanity. I think it was Wendler himself (or Dave Tate) who once joked that the kids who thought they’d be able to Squat 750 drug free would all eventually get to a 500 Squat, while the kids who thought no one could Squat over 500 without drugs would tend to fizzle out at 250 or so. I feel like if that list was plastered on every gym, we’d start seeing a lot more bigger stronger guys.
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Pictures of fitness models, pro bodybuilders, pro athletes, and sometimes powerlifters and strongmen, are plastered in pretty much every gym. A lack of visible motivation and constant reminders that people have achieved high goals aren’t what’s preventing people from getting bigger and stronger.
I believe the Wendler/Carter list, as an actual set of goals, misses the mark. As a set of “here’s some really crazy shit as a thought experiment and wouldn’t it be wild if someone could do all this stuff” is how it should be seen (and, really, I’m almost positive that’s how it was originally intended). Like dunking from the three-point line, kicking an 80-yard field goal, or applying the Dim Mak death touch in a fight.
I believe that goal-setting needs to be Specific, Measurable, Attainable, Realistic, and Time-constrained. The more of those principles a goal ignores, the less likely that goal is to be reached.
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I don’t really know what this means. Muscle pain can usually be resolved with an extra-thorough warm-up, maybe some foam rolling, mobility drills, etc. Joint pain is something not to screw around with, especially around the lower back, and would justify calling an audible on the day’s plan. That could mean warming up thoroughly and then doing everything except squatting, or just bailing on the workout so you live to fight another day.
No program is ruined from one single adjusted or skipped/rescheduled workout.
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Slightly off topic, but I’ve always seen this list as a “never strong enough” kind of thing. More as a reminder that you have never worked hard enough to rest on your laurels. This only really works for those trainees for which strength is the be all and end all though.
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I was warming up with squats. The pain was just unbearable even with 135 so I bailed.
I was able to do the pressing sets this morning.
Press
85x5 95x5 105x5
85x12
I wonder if I can still deadlift.
I have no training or much experience in this sort of stuff so take it with a pinch of salt but pinching pain at the top of your butt on one side sounds very much like SI joint pain. Maybe have a look online and see what you think, could be something that’ll help.
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That’s like exactly where it feels like it’s hurting.
Deadlift
220x5 250x5 285 3x5
Bench
130x5 150x5 165 5x5
50 rows on a machine cause was running out of time
No pain when deadlifting so that’s great.
Deadlifts felt pretty good today. Today I learned how to pull the slack so now the first rep doesn’t feel retarded. @whang I hope you squat 3 plates in kg. Thanks for the alan thrall vid. And let’s give @Chris_Colucci and dagill a round of applause just for caring about my progress.
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Close!
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You’re always going to have good days and bad days. Makenthe most of the good ones, don’t let the bad ones throw you
Squat
175x5 200x5 225x5 135x20
Press
10x5 85
5 sets of amrap chinups
Back to squatting again. Did 135 for 20 instead of 130 because football had the 35s. The weight was visually more satisfying though.
Edit: crap I was supposed to do 12x5 with 70 lbs
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Squat
160x5 185x5 210 5x5
Press
75x5 85x5 95x5 75x20
100 lat pulldowns
100 facepulls
Was not in the zone today. Boring session with boring weights. I’ll probably be in the zone when I do 20 rep squats this week and all sessions next week.
Right, as promised. This is a 12 week program with deloads to be applied as appropriate. It’s mostly 531 but with a few extra tools that I really like to throw in your toolbox. I’m confident it will get you bigger and stronger if you stick to it and fuel yourself properly. I’ve taken into account that sometimes you get kicked out the weight room after 30mins so there’s a only 30mins worth of lifting (I think) per session.
Bear in mind, this hasn’t been tested like Jim’s programs, I don’t have his experience or knowledge. I’ve based this loosely on the Letter to Young Jim Wendler article but with a few modifications to allow you to try a few things out.
In my mind, most of the assistance would be supersetted to decrease training time, but your gym may not allow this in terms of set up.
2 cycles of:
Day 1:
Squat: 5s PRO with FSL widowmaker
Bench: 5s PRO
100 push ups
100 inverted rows
50 V-ups
Day 2:
Powercleans: 5s PRO
Deadlift: Kroc Deadlift Program
Press: 5s PRO, 2 extended drop sets
50 pull ups
50 V ups
Day 3:
Squat: 5s PRO
Bench 5s PRO, BBB @ FSL
Rows: 5 x 10
50 V ups
75 walking lunges, each leg
Notes on these cycles:
- 85% TMs for all lifts
- Kroc Deadlift link Here. Use 90% of your estimated 1RM to account for doing powercleans first and to ensure you don’t overestimate 1RM. Deload weeks to be done in line with your other lifts.
- Press drop sets: start with your top set weight for the day, go AMRAP, strip about 1/3 weight off the bar, AMRAP, repeat until you’re using just the bar AMRAP. Should be about 4 AMRAP sets in one.
- Walking lunges: add 25 reps per leg every week, should max at 200 reps. To be done with rests as needed. Check out the original Paul Carter article Here