lol looks like your the opposite to me re favourite lifts.
Yep I pretty much put bench and OHP on 531 because they never increase for me anyway so may as well have them on a slow programme.
As for squats and DL..... thats another story
Yeh I was surprised you were doing 5/3/1 for bench and ohp and not the other way round. I've generally heard that its not so good for upper body lifts.
Do you reckon benching 3x5 twice a week will work?
Yeh I was surprised you were doing 5/3/1 for bench and ohp and not the other way round. I've generally heard that its not so good for upper body lifts.
Do you reckon benching 3x5 twice a week will work?
For most people, pressing improves with more volume. 5/3/1 method is obviously not that bad for deadlifts cos most people only deadlift once a week anyway.
Yeah, pressing definitely improves with volume. See: Metal Militia, Doug Hepbourn routine, olympic lifters from ye olde days who still pressed, Koklyaev etc.
The same isn't true about deadlifts because deadlifts take an awful lot more to recover from than pressing.
This is what my training will look like from now on,
Monday - Bench 5x5, upper back Wednesday - 5/3/1 deadlift + assistance Friday - Bench, work up to top set of 1-5, shoulders/chest/tricep work Saturday - 5/3/1 squats + assistance
I'm going back to what I was doing on the Texas method for bench. Starting this Monday, with 100kg for 5x5.
Unlucky with the benching pal; its clear that the texas method worked best for you for pressing. Don't let it bother you and you'll be smashing past it in no time
I'm thinking of doing a similar to thing to what you are doing now. Keeping 5/3/1 for deads and squats as its working well for them atm, but doing 2 days for bench with more volume. Probably 5x5 one day, then maybe work up to a top set of 3 or 5 the other day.
I did a lot of cleans while waiting for the squat rack to empty, the guys were taking the piss. There was two of them, and they were benching in the squat rack, 4 sets of flat, 4 incline and 4 decline each. Took one hour and they were hogging all the weight even though they weren't benching over 70kg.
Squats
Bar x 8 60kg x 5
90kg x 5 110kg x 5 125kg x 7 - Not as good as last time, but I got a video this time and all my reps were very deep so I was happy I can't upload the video though because my friends phone isn't able to send it for some reason
I also did some hang cleans but couldn't even do 90kg. I thought they were supposed to be easier than power cleans? And I need to learn to rack the bar instead of just holding it. Need to work on wrist flexibility.
I also did some hang cleans but couldn't even do 90kg. I thought they were supposed to be easier than power cleans? And I need to learn to rack the bar instead of just holding it. Need to work on wrist flexibility.
Have you tried pointing your elbows when you're about to rack it?
This is what my training will look like from now on,
Monday - Bench 5x5, upper back Wednesday - 5/3/1 deadlift + assistance Friday - Bench, work up to top set of 1-5, shoulders/chest/tricep work Saturday - 5/3/1 squats + assistance
I'm going back to what I was doing on the Texas method for bench. Starting this Monday, with 100kg for 5x5.
Am I right in thinking that 5x5 gives quicker gains than 5/3/1?
I'm currently doing 5/3/1 and my bench & ohp are pretty much at their max so feel that 5/3/1 is fine for them. However, I've probably got more than 5kg/per month gain in me for squat and deadlift, for the first 2-3 months anyway. Would you recommend doing a similar routine to yours, but the other way round? Bear in mind that I don't want to squat & deadlift > once/week as I play a lot of football + my lower back is ****!
Am I right in thinking that 5x5 gives quicker gains than 5/3/1?
I'm currently doing 5/3/1 and my bench & ohp are pretty much at their max so feel that 5/3/1 is fine for them. However, I've probably got more than 5kg/per month gain in me for squat and deadlift, for the first 2-3 months anyway. Would you recommend doing a similar routine to yours, but the other way round? Bear in mind that I don't want to squat & deadlift > once/week as I play a lot of football + my lower back is ****!
Yeah 5x5 is quicker progress than 5/3/1. You will get big gains on your squat, but you have to be doing it atleast 2 times a week I think if you want to take full advantage of the quick gains.