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I love this thread. I follow the some program of 5/3/1 that FrnkLft was describing. I can't see how you can stay balanced without doing both vertical and horizontal pushing and pulling movements including the bench.
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I have an excel spreadsheet that I print out. So I use that for a few cycles or until I need to make a change. I also record everything on fitocracy. I like having my numbers backed up.
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I got about 4 miles.
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Mon. Squat with light deads Tues. Bench with light OHP and accessory work Wed. Off Thurs. Deads with light squats Fri. OHP with light bench and accessories Weekends off
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Deadlift: 160x5, 195x5, 235x3, 275x3, 315x3, 355x4, 275x11 Squat: 245x8, 245x8, 245x8, 245x8, 245x8 Barbell Calf raise: 225x10, 225x10, 225x10
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Based on your numbers I feel like I am a bit off. I am at 1.625x Squat, 1.825x Deadlift, 1.325x Bench and 0.8x OHP. My squat and deadlift really need to improve, but I think that everything does. I don't think that I will ever become strong enough. Goals will always be set higher.
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One thing i have heard to increase the OHP and any other lift is to do more. That's it. Find another day where you can do it as an accessory lift. Lifting is practice, the more you do it the better you get.
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I have had my pump for 12 years. Right now am using the outside of my abdomen and butt/hip area right below my belt line. I am just getting back to using my hip again after taking about 6 months off of it so that it could heal. I have put on some weight (intentionally) and it makes it much easier to put in my stomach now.…
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I just set a PR at 365 lbs. First weight that I have failed at and not very impressive compared to everyone else.
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60-80 minutes 4 dAys a week
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I was determined to pull 365 so I decided to go for it today after week 1 of squats. I got a rep PR on my squats and then was able to pull 365. My legs are fried but I was so pumped!
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I may actually get back into doing more sumo. I think that it may actually work better for me with my height but I wanted to give conventional a try. I have been kinda tired at work recently but didn't want to make that an excuse so I will just try again and if it doesn't happen again I will probably give sumo another…
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This last cycle I have been doing 5x10 at 270 for deadlifts on my squat day. It has definitely been kicking my *kitten* hard when I do that. I was able to get 365 off of the floor on 2 of the attempts that I made but was only able to get it to about mid shin so that's why I decided to throw in the rack pulls. On squat day…
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I have a set of power block classics that I bought a few years ago. They are working great for me. I have lifted with one of my buddies that has the bowflex ones and while it is nice that they are shaped more like a traditional dumbbell, they are an absolute pain in the @$$ to change the weights. I think that the power…
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Well I wasn't stuck on deadlifts before. Tried 365 3 times tonight and couldn't get it past my shins. I decided to start doing rack pulls. For upper back work I am doing barbell rows. I just started doing them off of the rack as well to take the tension off after each pull. I only have 50 lb dumbbells so that doesn't work…
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I'm not really stuck on the deadlift. I did 355 for I believe 6 reps last week and it was the first time that I got 355 up. I have not gotten beyond but have tried jokers for a little and will throw them in occasionally when I am feeling good. I am doing BBB doing them on alternating days (Squat/Deadlift, Bench/OHP) and am…
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I am in week 3 right now. Not exactly sure what cycle I am on, I started it last year and have been using a few different spreadsheets so currently it is cycle 5. My deadlift is at 365 (so close to 400) but my OHP is a disappointing 145 for 4 or 5 clean reps. I need to do something to break through on the press. Bench and…
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Only thing I would add in there is a deadlift. Could even throw it in on back day and get a little cross into legs that day as well. Overall looks like a good bro split.
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My goals are all strength related (with aesthetics being a nice side effect) which makes it easier to put on paper as a specific goal. I want to put on another 15 lbs before I go back into a cut this spring. Right now my goals are: 300 lb Bench press 400+ lb Deadlift 185 lb Press 350 lb Squat (to parallel)
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I lift at home and don't really have to worry much about when I can get all of my lifts in and how long I take.
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I know that they do from doing them either before or after doing deadlifts, but deadlifts do far more for the lower back than rows. Maybe doing Pendelay Rows will hit the lower back more?
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If I had that as an option I would. I only have an adjustable bench and a squat rack. I may have to look into something cheap that I can build.
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I guess that I am just going to continue with the DL and the occasional SLDL until I can't lift any more then worry about it.
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Do you guys know how you would be able to do back raises without equipment designed to do them, or is that exactly what a good morning is for? I hope that there is actually another way because my back does not like me doing good mornings.
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My workouts consist of Squats, Bench/Row, Deadlifts, OHP/Pull-ups plus any additional accessory work that I might want to include. My biceps work will be me doing rows or chin-ups, I don't do curls. I like to do pulls for every push that I do.
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THIS ^^ I have been following 5/3/1 for the past year and have seen significant strength improvements in all of my lifts following the BBB template.
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I don't want to sound like an *kitten* but if the package has 4 servings and half of it is half gone then that would be 1 (meaning you've eaten 3 if it was full when you started). Half of half of 4 = 1. Basic math.
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No legs?
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I am another supporter of Wendler's 5/3/1.