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Old 10-13-2011, 02:57 PM   #341
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Impressive pulls man! Going for 5x5 after the heavies are a manmaker =)
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Old 10-14-2011, 03:50 PM   #342
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Great pulls Spart. If 160 was feeling light, 165 will not be an issue. Great to see your getting stronger on that programming.
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Old 10-16-2011, 10:33 PM   #343
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Originally Posted by Pull14 View Post
Great pulls Spart. If 160 was feeling light, 165 will not be an issue. Great to see your getting stronger on that programming.
Thanks! Yeah I am liking it

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Originally Posted by big_swede View Post
Impressive pulls man! Going for 5x5 after the heavies are a manmaker =)
Hahaha they get the heart rate up

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Originally Posted by BendtheBar View Post
Very impressed. Great job.
Thanks!

Quote:
Originally Posted by LtL View Post
Strong work in here. Any videos of your pulls for a form update?

LtL
Thanks! I will get some next week

Quote:
Originally Posted by Hazzard View Post
Nice benching and deadlifting mate, 5x1, 5x5 looks pretty damn fun and shattering!
Thanks!! It is rough but I love it haha


Writing my log now, should be up in 5 minutes
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Old 10-16-2011, 10:48 PM   #344
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Default Bad sessions- Maybe time for deload?

Friday was Press day, it was a bad session to say the least.

Press Day
Press
barxlots
40kgx5
50kgx4
60kgx3
65kgx1
80kgx0
80kgx0
80kgx0

Couldnt get it up, I added 2.5kg from last week and I was feel fried. Though I think I was progressing too fast, will outline progression plan after entries.

Press
60kgx5
60kgx4

I stopped here, I was feeling friend and worn out so I went home. I think I progressed too fast. I will drop them back to 75kg for 5 singles after deload, the 77.5kg for 3, then 5, then go to 80kg for 3 singles.


Monday was squat day - I wasnt feeling a lot better, still fried.

Squat
barxlots
60kgx5
72.5kgx3
95kgx2
117.5kgx1
132.5kgx1
145kgx1
145kgx1
145kgx1

I was feeling fried, not so much sore muscles, but just fried.

Squats
100kgx5
100kgx5

At this stage my lower back was hurting on one side, so I called it.



Todays session confirmed it I think. This week will be a deload week. This is my 8th week on the program, here are the results so far: -

Squats - Added 25kg

Deadlift - Worked on form, feel a lot strong - Upper back is more conditioning. Not in PR zone yet so I dont know how it changed in terms of performance. But still good progress

Bench - Added 15kg

Press - Added 7.5kg (I had trouble with this one, but still progression)


So far the progression scheme has been hit 5 singles, add weight, get 5 singles again, the same with 5x5, add weight each week. This has more or less happened for every lift, not always though but almost every week.

I think the weights are getting too heavy to add weight each week, so my new plan (Fazc spoke about this earlier when I was figuring out my routine) is as follows. When I hit 5 singles, the next week I will add weight and go for 3 singles, then week after go for 5 at the previous weeks weight, then add weight and go for 3. I will add weight to the 5x5 sets on the weeks I do 3 singles and maintain that weight on weeks I do 5 singles.

So doing this, every 2 weeks I will add 5kg to squats, 2.5kg to bench and press and 10kg to deadlifts**, which is still decent progression?

**With deadlifts I will keep adding weight each week till they get to heavy to do that.

Is it right of me thinking I should do this now? Or am I just starting to have issues because I need to take a deload? I am worried I will stall out like on overhead press.

My deload this week, I will just do the 5x5 set and the assistance, so rows or chins or situps depending on the day.
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Old 10-16-2011, 10:51 PM   #345
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Definitely time to back off a bit buddy - but you have made some great progress of late. Everything comes at a price I guess.

Time to rest, EAT and rest I reckon. It's worked for me pretty consistently
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Old 10-17-2011, 01:45 AM   #346
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I'm out most of the day Spart (it's morning here) but I'll post something up when I'm back.

One or two bad sessions aren't always indications to change thing or back off.

EDIT - Have a light week, do the lifts but don't strain, and we'll put something together for you to start next Monday.

Last edited by Fazc; 10-17-2011 at 02:28 AM.
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Old 10-17-2011, 03:36 AM   #347
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Having moved away from 5/3/1 I see now that one of the downsides is that it encourages people to deload too often. I'm interested to see what Fazc comes up with and will add my thoughts to it.

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Old 10-17-2011, 03:40 AM   #348
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Originally Posted by Abaddon View Post
Definitely time to back off a bit buddy - but you have made some great progress of late. Everything comes at a price I guess.

Time to rest, EAT and rest I reckon. It's worked for me pretty consistently
This week I will still train, but a bit lighter. Also plenty of eating!

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Originally Posted by Fazc View Post
I'm out most of the day Spart (it's morning here) but I'll post something up when I'm back.

One or two bad sessions aren't always indications to change thing or back off.

EDIT - Have a light week, do the lifts but don't strain, and we'll put something together for you to start next Monday.
Thanks!! Looking forward to it!!

I plan on not doing the singles, just doing the routine apart from them, so 5x5 + assistance. I will add weight on the 5x5 from last week. So it will be lighter but not a deload per say.

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Having moved away from 5/3/1 I see now that one of the downsides is that it encourages people to deload too often. I'm interested to see what Fazc comes up with and will add my thoughts to it.

LtL
Yeah I see, I think someone said something about never planning deloads, they just happen, or something?
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Old 10-17-2011, 05:29 AM   #349
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Nice work Spart! Keep it going.
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Old 10-17-2011, 02:08 PM   #350
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Originally Posted by Spartigus View Post
Squats - Added 25kg

Deadlift - Worked on form, feel a lot strong - Upper back is more conditioning. Not in PR zone yet so I dont know how it changed in terms of performance. But still good progress

Bench - Added 15kg

Press - Added 7.5kg (I had trouble with this one, but still progression)
To clarify for everyone reading, this is just 8 weeks worth of progress. Which is fantastic. It shows the kind of results that can be achieved by an intermediate level lifter who is committed and works hard. So good job Spart, you're an example to any newer guys reading.

For your next advancement I'm going to make some minor changes but nothing that deviates too far from what our original plan.

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!

As with all my routines feel free to superset the press with the pull stuff. Also you absolutely must maintain the weight gain, even just half a pound to a pound a week. This will be a big test of how well you attend out of gym factors.

Once you've gotten a few more weeks of progression on this, it will be time for another break, perhaps a testing day and then to delve back into a higher volume routine like the original one but slightly more advanced.

Last edited by Fazc; 10-17-2011 at 02:15 PM.
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