kingkong123 Member

If you like a 3-day lifting week, as I do, here's an idea. I've found looking at other people's plans helped me form my own. Day 1 5/3/1 Bench 5/3/1 Squat Chest assistance (Incline press, flyes, bodyweight dips) Leg assistance (RDLs, Good Morning, Calf Raise) Day 2 5/3/1 OHP 5/3/1 Power Clean Seated Dumbbell Shoulder Press…

Are you against deadlifting and squatting on separate days? It seems like you have a bi/tri/core work day that's ready to be swapped out. You could spread those exercises out throughout the week. This makes more sense if you want to maximize your efforts on squats and DLs. If you want to squat more than once a week (which…

[/quote] Ahhhh, I got you now. And, now that I think of it, I haven't had to really file them down too much since focusing on correcting my grip as you picture above. They do rip sometimes though, but I've developed them enough that a layer comes off and I'm fine. I will say that if they do get too large (which used to…

I respectfully disagree. Calluses are going to happen from lifting. Get a pumice stone, file, or something similar (I prefer the stone...cheap on Amazon.com) and file down your calluses to a reasonable flat level before they get out of hand. This will prevent the pain and ripping. I agree that wrist straps will hinder your…

From http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html "In the Wendler's 5/3/1 book, the following assistance plans are presented: •Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets. •The Triumvirate. Main lift,…

That is precisely why a lot of people use straps on the deadlift. They can pull more, but their grip strength won't allow them to work with higher weights. It makes sense to strap up for sets where you can't hold the bar. I was never a fan of straps. I felt like I should be able to hold the bar on my own if I am going to…

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To those points, the only aspect of 5/3/1, I use is for big lifts (bench, press, squat, deads). I've been lifting seriously for about a year now...sporadically for about a year before that. I have some things that I just personally like to do, so I do a bunch of assistance stuff. You probably have some sense of what you're…

70-80% isn't really a deload. If you're simply pulling 90+% every week, you may stall after a while. Not saying that's why you're stuck, but it's definitely a possibility. I ran this - http://tsampa.org/training/scripts/coan_phillipi_deadlift/ - which I posted in another thread. I was actually right where you were. Went…

Here's a whole article about it. Sounds like rack pulls, band and chain deadlifts, and paused deadlifts. http://articles.elitefts.com/training-articles/locking-out-a-deadlift/

Good mornings, Straight-leg deadlifts, pulldowns/pull-ups, dumbbell rows/t-bar rows

Anybody do complexes to finish their workout? I'm looking to start. I was thinking a barbell complex to failure on each movement would be good. I'm not sure though. What do yours look like?

Kroc/Dumbbell rows have done wonders for me. Definitely switch to an o/u grip once you feel like your grip is severely holding you back. Biggest thing for me was getting some chalk. I don't like straps and don't train with any gear, but I can personally recommend chalk. It's definitely a noticeable difference.

Really great stuff. Thanks for taking the time to post it. Interesting to see how you progressed over time. I'm still in my beginning stages. Lifted consistently for the first time in my life since January...however, I had been mixing too many things that I was reading and training by feel. I saw beginner gains, but I…

Nice, I'll check it out. Thanks for the info.

My word that's impressive. Would you mind posting or sending me a synopsis of your workout plan? Lifts, reps, and sets? It would be much appreciated. I'm sure others in the thread would find it useful.

Did you deadlift while you ran Smolov? One of the first things I've read in the article is not to deadlift. I don't know if I could give them up for 13 weeks after finally hitting a ncie PR haha

You mean numbers? 295 Bench, 430 Squat, 535 Deadlift are the best I've gotten in the gym. As for changing, I don't want to keep running in the same programs in a row because I feel like I won't continue to see gains. I've also really struggled with increasing my benching numbers. That's the main reason I'm looking for a…

Thanks...I'm gonna do some research on those. Coan's deadlift program was really solid. It got me into doing Good Mornings and Straight-Leg Deadlifts consistently, so that's a good thing. Speed lifts are great to mix in. I went from 450-505 in the 10 weeks...I was pleased with the results.

Thanks!! I encourage you to try it out whenever you have an opportunity to work it into your own program. I went up 55 lbs in the 10 weeks. As far as equipment - just chalk!

Not sure if anyone used Ed Coan's deadlift program that I posted, but just finished my first cycle and pulled 505 the other day. Monster PR.

Been going consistent since January for the first time since high school. 4 times a week - 60-120 minutes, depending on the day. Total is probably - 1185 (537.5) - 425/475/285...although I haven't tested bench or deadlift in about a month. Goal is to get to 1300.

1X2 @ 455 (PR) and 5X3 @ 375 yesterday.

Week 3 of http://tsampa.org/training/scripts/coan_phillipi_deadlift/?curmax=450&targetmax=500&type=lbs&submit=Calculate 1 X 2 @ 425, 6 X 3 @350...next week's a PR

haha...I should have specified my comment about adding 30-90 pounds....adding that to your current max seemed to be the reasonable limits that I saw. I'm shooting for a 50 pound increase, but if weeks 3-4-5 are a bit too easy, I'll adjust up....and vice versa if they're too tough. I'm at 450, so I'm in a similar place. 500…

I just started using this - http://tsampa.org/training/scripts/coan_phillipi_deadlift/ Made it through week 2. From what I've read you should try to add anywhere from 25-90+ pounds depending on where you are in your lifting. Most common seems to be 30-60.

http://en.wikipedia.org/wiki/Rugby_sevens_at_the_Summer_Olympics

3-day Split - I switch the "big lifts" reps and sets every few weeks. e.g., 5X5, 5/3/1, 12/10/8/6, etc. Assistance work will be around 3 or 4 sets of 6-8 or 8-12, depending on the exercise. Chest and Biceps Shoulders and Legs Back and Triceps Chest: Flat Barbell Bench, Incline Dumbbell Bench, Decline Barbell Bench,…

These threads are THE BEST

lol..."eat more and take it easier in the gym or don't come back."