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5/3/1 attempt no.2

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    I have made no progress in the last 3 months of training. My bench has stayed the same, squat went up 10kg but deadlift went down 10kg. Upon evaluation 5/3/1 was not for me, I do not have the patience required to progress on such a program.

    This is my training plan for the next 12 weeks:

    This week

    Rest/Throw in some high rep bodybuilding movements

    Week beginning 21/03/2011

    Starting Ed Coan bench cycle. Starting max will be 135kg, I think this a good choice, it's not too intense and after 12 weeks I should leave with 150kg. It calls for benching twice a week, which I will do on Monday and Friday.

    Week beginning 28/03/2011

    Alongside the bench cycle, I will do the Smolov squat cycle starting on this week. Squat days will be Tuesday, Thursday, Saturday and Sunday. (No deadlifting for 12 weeks)

    4 weeks base mesocycle, 2 weeks switching phase, 4 weeks intense cycle, and 1 week taper.

    This finishes just in time with the bench cycle, ending the 12 weeks of hell. I chose to start this now, because I am off uni for study leave, so my life for the next 12 weeks will be sleep, eat, squat, revise.

    If everything goes well, I should be squatting 200kg and benching 150kg, by 10 June.
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    You impatient mother****er. Good luck!
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    Full smolov squat cycle?

    jesus.
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    Nice 3 day rest, was planning on doing a week, but it's difficult for me to stay away from the gym!!

    Overhead Press

    40kg x 10
    70kg x 3

    80kg x 2
    80kg x 2
    80kg x 2
    80kg x 2, tried 3rd failed

    I miss the good old days when I could manhandle this weight and bust out 5 x 3

    Squat

    60kg x 5
    90kg x 5
    120kg x 5
    140kg x 5
    150kg x 2

    Lots of high rep stuff, shrugs, dumbell raises (want bigger delts), pull ups, pull downs, abs, biceps. My bi's are too small compared to my triceps now, my arms look weird but I can never be bothered to do curls, they're nowhere near as fun as Sq/B/D
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    (Original post by u4m1r)
    Nice 3 day rest, was planning on doing a week, but it's difficult for me to stay away from the gym!!

    Overhead Press

    40kg x 10
    70kg x 3

    80kg x 2
    80kg x 2
    80kg x 2
    80kg x 2, tried 3rd failed

    I miss the good old days when I could manhandle this weight and bust out 5 x 3

    Squat

    60kg x 5
    90kg x 5
    120kg x 5
    140kg x 5
    150kg x 2

    Lots of high rep stuff, shrugs, dumbell raises (want bigger delts), pull ups, pull downs, abs, biceps. My bi's are too small compared to my triceps now, my arms look weird but I can never be bothered to do curls, they're nowhere near as fun as Sq/B/D
    No doubt on a much smaller scale but my triceps are a lot bigger than my biceps (basketball) and my arms seem to be fairly popular. Might not be such a huge issue after all or it could be pure coincidence.
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    (Original post by Break To Build)
    No doubt on a much smaller scale but my triceps are a lot bigger than my biceps (basketball) and my arms seem to be fairly popular. Might not be such a huge issue after all or it could be pure coincidence.
    Popular? As in with the ladies? That is irrelevant for me, I am never popular with the ladies
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    (Original post by u4m1r)
    Popular? As in with the ladies? That is irrelevant for me, I am never popular with the ladies
    yeah, females are impressed by big lifters, espcially with all the weedy guys these days.
    the difficult bit is bringing up how much you lift in conversation without sounding like a dick
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    Good luck mate

    I hope the bench program and the squat program are manageable together
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    Bench

    Coan bench cycle Week 1, heavy day

    Bar x 8
    70kg x 5

    95kg x 10
    95kg x 10

    CGBP

    85kg x 10
    85kg x 10

    Incline bench

    77.5kg x 5
    77.5kg x 4

    Was supposed to get 10 reps on those, but haven't incline benched in ages, it felt ****ing weird, and I think the incline was set too high so it was too much like shoulder press. And I got a really bad pain in my elbows again today. Don't know why its happening, it never used to happen before and I haven't changed my benching style or anything.
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    Deadlift

    70kg x 5
    110kg x 5
    150kg x 5
    180kg x 2
    210kg x 2 - PR sort of. First time I've done 2 reps of this weight with a pause.
    225kg x 1 - Strongest I've been in a while

    Side raises
    Pulldown
    Pull ups
    Hammer curls
    Back extension

    Did one set of rows, but it hurt my back so I stopped.
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    Ok, change of plans (again). No smolov, (cbad for it, don't like squatting anymore, need to focus on revision more than training.)

    Monday
    Squats - Some reps/whatever I feel like on the day

    Wednesday
    Ed Coan bench
    Biceps

    Thursday
    OHP + shoulders + traps

    Friday
    Coan phillipi deadlift. 240kg projected max.

    Saturday
    Light bench + chest + triceps
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    (Original post by u4m1r)
    Deadlift

    70kg x 5
    110kg x 5
    150kg x 5
    180kg x 2
    210kg x 2 - PR sort of. First time I've done 2 reps of this weight with a pause.
    225kg x 1 - Strongest I've been in a while

    Side raises
    Pulldown
    Pull ups
    Hammer curls
    Back extension

    Did one set of rows, but it hurt my back so I stopped.
    No wonder you hurt your back, you shouldnt bedeadlifting a wweight you can only do for one rep, that means its way to heavy! And deadlifts are a dangerous exercises anyway,so why do them with a weight to heavy for you?
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    (Original post by Swoleman)
    No wonder you hurt your back, you shouldnt bedeadlifting a wweight you can only do for one rep, that means its way to heavy! And deadlifts are a dangerous exercises anyway,so why do them with a weight to heavy for you?
    you jelly brah
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    (Original post by u4m1r)
    Deadlift

    70kg x 5
    110kg x 5
    150kg x 5
    180kg x 2
    210kg x 2 - PR sort of. First time I've done 2 reps of this weight with a pause.
    225kg x 1 - Strongest I've been in a while

    Side raises
    Pulldown
    Pull ups
    Hammer curls
    Back extension

    Did one set of rows, but it hurt my back so I stopped.
    with deadlifts which weights did you use double overhand? then did you go for mixed grip?
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    (Original post by SummerSofas)
    you jelly brah
    No im not jelly, whatever the heck thats meant to mean.
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    (Original post by SummerSofas)
    with deadlifts which weights did you use double overhand? then did you go for mixed grip?
    None. All mixed grip.
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    (Original post by u4m1r)
    None. All mixed grip.
    its best to do the warm ups with double overhand. better for training grip
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    (Original post by SummerSofas)
    its best to do the warm ups with double overhand. better for training grip
    Yes. Blind Monk told me this aswell, I always forget though.
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    Someone's trying to out-troll SS.
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    (Original post by u4m1r)
    Ok, change of plans (again). No smolov, (cbad for it, don't like squatting anymore, need to focus on revision more than training.)

    Monday
    Squats - Some reps/whatever I feel like on the day

    Wednesday
    Ed Coan bench
    Biceps

    Friday
    Coan phillipi deadlift. 240kg projected max.

    Saturday
    Light bench + chest + triceps
    Sounds hard, have fun :yy:.

    You going to stop OH work for now?

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