View Single Post
Old 05-26-2013, 11:15 PM   #18
Bronco
Cool Guy
Brawn
Points: 1,448, Level: 21 Points: 1,448, Level: 21 Points: 1,448, Level: 21
Activity: 2% Activity: 2% Activity: 2%
 
Bronco's Avatar
 

Join Date: Mar 2013
Location: USA
Posts: 171
Training Exp: 2
Training Type: Powerlifting
Fav Supp: Chicken
Reputation: 10202
Bronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributorBronco is a dedicated contributor
Default New Plan

I feel like I've been not getting enough recovery time for my chest with the plan that i've been running (above). My bench press isn't doing very well. I think too much heavy lifting in a week.

However, my deadlift has continued to improve while deadlifting heavy twice a week, so i want to keep hitting it twice a week. It feels good. So I'm starting up this plan based on 5/3/1, but adding a lighter day for each of the three big lifts which really makes it almost a fullbody three days a week.

Here is what I've got planned. Any thoughts?


Code:
Sun/Mon 
 5/3/1               warmup             working
   Bench Press   40%x5 50%x5 60%x3  week#1: 75%x5,80%x5,85%x5+
                                    week#2: 80%x3,85%x3,90%x3+  
                                    week#3: 75%x5,85%x3,95%x1+
 extra
   Deadlift      40%x5 50%x5        60%x6,65%x6,70%x6
 assistance
   Pendlay Rows  95x3               130x8x3
   Weighted Dip  -28x5              10+ x8x3
   Bicep Curls   55x5               70x8x3
   45d Leg Press 320x5              360x8x3

Wednesday 
 5/3/1               warmup             working
   Squat         40%x5 50%x5 60%x3  week#1: 75%x5,80%x5,85%x5+
                                    week#2: 80%x3,85%x3,90%x3+  
                                    week#3: 75%x5,85%x3,95%x1+
 extra
   Bench Press   40%x5 50%x5        60%x10,65%x8,70%x6
 assistance
   Power Cleans  95x3 115x5         130x8x3
   Lat. Pulldown 80x5               110x8x3
   45d Leg Press 320x5              360x8x3

Friday
 5/3/1               warmup             working
   Deadlift      40%x5 50%x5 60%x3  week#1: 75%x5,80%x5,85%x5+
                                    week#2: 80%x3,85%x3,90%x3+  
                                    week#3: 75%x5,85%x3,95%x1+
   Over. Press   40%x5 50%x5 60%x3  week#1: 75%x5,80%x5,85%x5+
                                    week#2: 80%x3,85%x3,90%x3+  
                                    week#3: 75%x5,85%x3,95%x1+
 extra
   Squat         40%x5 50%x5        60%x10,65%x8,70%x6
 assistance
   Pendlay Rows  95x5 115x3         140x5x3
   Bicep Curls   55x5               70x8x3
Bronco is offline   Reply With Quote