View Single Post
Old 11-13-2011, 07:47 PM   #7
Spartigus
Senior Member
Max Brawn
Points: 3,966, Level: 40 Points: 3,966, Level: 40 Points: 3,966, Level: 40
Activity: 2% Activity: 2% Activity: 2%
 
Spartigus's Avatar
 
Tournaments Won: 2

Join Date: Dec 2010
Location: Sydney, Australia
Posts: 1,227
Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
Fav Supp: Milk
Reputation: 14113
Spartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributor
Default

I was just about to ask you a few questions then I saw this thread .

I went from the 5 singles and 5x5 to 3 singles and 3x5 as per the routine below you gave me.

Day 1:
Bench Press - 3 singles
Bench Press - 3 sets of 5.
Row - 3 sets of 10

Day 2:
Squat Day
Squat - 3 singles
Squats - 3 sets of 5
Hypers - 3 sets of 5

Day 3:
Bench Press - 3 sets of 10
Chins - 3 sets of 10
Seated Press - 3 sets of 10
Row - 3 sets of 10
Close Grip Bench - 3 sets of 10 Don't go ultra close here, shoulder width (or slightly wider) is about right.
Rearward Shrug (do it on the cable row machine) - 3 sets of 10

Day 4:
Deadlift - 3 singles
Deadlifts - 3 sets of 5
Abs - 3 sets

Ok so here's the idea behind this advancement:

1) Abbreviation. We've taken a massive reduction in volume across the board. Your first thoughts when you complete Day 1 on Monday will be "was that it?" and that's good! This will inevitably lead you to more weight on the bar, as the body 'peaks' with the lowered volume. That should allow you more weeks of progression.

2) Specialisation. The Press day has been dropped in favour of a lighter bodybuilding day. The purpose of this is two-fold. It allows you to focus on your Bench day while giving you a fun pump day which should be relatively less stressful. Make sure the 3 sets of 10 work is heavy, but try to limit your rest periods between sets, 45-60 seconds if possible. This is a day you could do some bicep work if needed.

3) Peaking. Take sufficient rest between sets (on Days 1, 2 and 4). Your volume has almost been halved. 5 minutes or more between sets is acceptable, whatever you need to make the reps!


So far all is good, though I think my lower back is having trouble with recovery from the deadlifts. Last week on deadlifts, I hit 175kg for 3 singles and the 3x5 was 140kg. Would now be a good time to change the deadlift day to whats below? Or should I just keep powering through. The singles on deadlifts are still great, its just the 3x5 I think are getting too stressful.

Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5
Heavy Shrugs - 5 sets of 5
Abs - 5 sets of 12


Everything else I am recovering well, the lighter day works well, I like that. From feel, I dont think I should get rid of the back off sets on bench and squat, they are both still going well, so no need to change that. The lighter day I quite like, I was just wondering at what point should I increase the volume on squatting and benching. I know this is meant to be a peaking routine, but I am craving more volume on squats and bench.

EDIT:
By increase volume I mean go up to 5 singles, and I want to do 5x5 or even 3x5 on bench and squat.
__________________
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

"When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

Last edited by Spartigus; 11-13-2011 at 07:50 PM.
Spartigus is offline   Reply With Quote