Such a beast.
Awesome stuff. Would love to know how you set up your 5/3/1.
300x7 Bench @199 BW and lower body accessories
Went in feeling really beat up today but managed to crawl away after getting some solid work in. This switching up accessories idea sounded fun initially but I can tell that it is going to be a gut check every session.
Bench
135x5
185x5
230x5
265x5
300x7 (not the prettiest reps)
Squat
135x3
225x3
315x10 (groin started cramping… next week)
single leg press
5x5/5
extension burnout
10/10xfail
core work
calves
need to really focus on recovery the next 2 days if I want any shot at surviving my next workout!
next session
Deads
600x5
Military press
155x5
Combined 2 workouts into 1 mega session and left feeling very happy with it
Deads
135x3
225x3
315x3
405x1
455x3
add belt
515x3
600x7
Military press
45x5
95x5
115x5
135x5
155x10
muscle ups x10
hang clean/strict press
115x8x5
rear delt flyes
30x10-12x3
25x10-12x2
lateral raises
20x12x5
Smith Machine seated press
135x8x5
upright rows
115x6-8x5
pullups and core work
All in all a phenomenal day considering all that I had to cram into it. Usually I would do the deads and presses on saturday and then leave sunday open to do all the accessory work for them but I had a concert yesterday so I had to get everything in at once. Next session will be squats with bench accessories and the top set for that will be 495x3 I am anxious to get after it
Here’s the first full week of the new series. The idea is to commentary the invidual workouts and then take the highlights and make a video like the ones I was making before so that everyone can be happy 
let me know what you think
top sets this week were
Squat- 465x8
Bench-300x7
Dead-600x7
Military-155x10
On to the 3s week!
Ben, what made you go to 5/3/1 from Sheiko? Both very successful programs but almost opposite sides of the spectrum in terms of volume.
my injury pretty much hit the reset button n my training. 5/3/1 is a better way to ease myself back into regular training sessions again. I switched around the accessory work to make it so I hit upper and lower each session, the plan is to keep following this until I feel ready to get back to my normal sheiko training
Sounds good, well good luck with the training and recovery
ben you’ve been killin it lately!
[quote]zenontheterrible wrote:
ben you’ve been killin it lately! [/quote]
thank you! Gotta to get where I’m going, killing it is the only way
Great start to the week!
squats
135x3
225x3
315x3
405x3
add belt
445x3
495x6
CGB +tyler grips
230x10x5
Machine curls SuperSet W/ rope pushdowns
12x3
DB Curls ss w/ seated overhead DB extensions
6x3
BB Curl ss w/ skull crushers
10x3
Pike Chins
10x5
Box jumps
34"x3x2
42"x3x2
48"x3x2
Kneeling box jumps
sets of 3 up to 16"
Core work
Overall very happy with the day, doubled the required reps for the squats and survived the 5 sets of bench. Now time to focus on recovering for thursdays bench session
Really enjoying the new commentary videos, Ben! And lol at you just taking over the power rack at the end haha. Keep up the great work!
[quote]ashylarryku wrote:
Really enjoying the new commentary videos, Ben! And lol at you just taking over the power rack at the end haha. Keep up the great work![/quote]
glad you like them! I think they will help answer a lot of the questions that I get about what I’m doing and why. aaaaaand I was actually coaching those guys on their lifts for most of their session so they didn’t mind me hoping in to finish out my set haha
Nothing fancy today just putting in the work
Bench
no feet close grip
135x5
205x5
225x3
245x3
280x3
feet down grip out
315x6 (last 2 were pretty ugly with some unnessecary tush lifting)
Power cleans
135x2
225x1x4
Squat
315x10x4
Single leg press
5/5x3
single leg extensions of death
10/10xfailure
Core
ab wheel
10x4
that was all I needed today body was thoroughly shot. time to eat up and get ready for deads and prs this weekend
I used to have the exact same problem with my hips coming up on the bench, and I rotated my heels out as far as i could during my setup so my feet are nearly parallel to the bench rather than with my toes pointed outwards. I found that this made a huge difference in locking my butt down. Something you could maybe try and see if it helps at all.
Really enjoying the videos.
And forever mirin’ your strength and rippedness!
destroying stuff man. Highly motivating.
When are you competeting again?
Moved into a new apartment this weekend and finished out school so sleep and food have been subpar, felt it today but made it through and got work in regardless
Deads
135x1
225x1
315x3
405x3
495x3
add belt
565x3
635x4
Military press
65x3
115x3
135x3
145x3
160x10
Supersets
deads/squats
405x3/225x3x4
500x3/315x3
Muscle upsx5
Rear delts
25x10x5
Lateral raises
20x10x5
Smith machine press
5x7
Clean and press work
grip work
core work
highlight video of the week set to epic music… turned out pretty nifty
squat- 495x6
bench- 315x6
deads-635x4
epicness- in abundance
Don’t think I’ve ever seen anyone dribble a barbell before. Good shit in here man.