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Old 10-24-2013, 10:22 PM   #991
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Steve Do you think over head shoulder press helps in anyway with any aspect of the bench press.
Yes. It helps with the bench, and the extra tricep work from a different position doesn't hurt either.

I believe there is a very solid synergy between flat and overhead pressing. I always did my overheads seated and strict.
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Old 10-24-2013, 10:27 PM   #992
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Two more questions, Steve.

1- I will be doing my first competition in March. My usual plan is a 5x5 variant. As I get closer to the comp I will probably switch to something like a 5,4,3,2,1 rep scheme to concentrate more on strength. How far out should I do this switch, or should I do a switch like this at all?

2- How da hell did you build your traps?

That is all, big guy. Thanks for helping out us noobs!
1 - I would switch 12 weeks out. This gives you 4 weeks to dial in the program and 8 weeks to peak. The last 4 weeks pull back on assistance work slowly.

It's ok to switch. But I would do a 1, 2, 3, 4, 5 instead. Warm up to a heavy single, back off 5% to a double, back off 5% to a triple, etc.

Start with a manageable single, then in week two add 5 pounds. Keep this up, maybe dropping the 5 rep set 4 weeks out, drop the 4 rep set 3 weeks out, the 3 rep set 3 weeks out.

2 - I kill the crap out of my traps. Power shrugs with mammoth weight, deadlifts and more deadlifts, and lack pulls to no end.
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Old 10-25-2013, 02:13 PM   #993
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Hey Steve, I was looking at the Huge Gainer early intermediate program you posted (forum won't let me post the link, it's on page 3). I'm really interested in trying it, but once again I'm kind of limited by only having free weights with no leg press. I'm considering buying a gym membership in the future, but right now I'm trying to save money and have plenty of free weights in my home gym.
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Old 10-25-2013, 07:33 PM   #994
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Hey Steve, I was looking at the Huge Gainer early intermediate program you posted (forum won't let me post the link, it's on page 3). I'm really interested in trying it, but once again I'm kind of limited by only having free weights with no leg press. I'm considering buying a gym membership in the future, but right now I'm trying to save money and have plenty of free weights in my home gym.
Hi JD,

I would do goblet squats, lunges or front squats. You could even rotate between 2 exercises every other week.
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Old 10-26-2013, 02:46 AM   #995
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Hey BTB, once my lift are at a good level I'd like to start competing in meets and I was wondering if it would be an okay to add assistance work to the MAB 9 Week Powerlifting Periodization workout so that it would almost be a fullbody routine? If not, is there already a full body powerlifting routine?
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Old 10-26-2013, 11:10 AM   #996
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Hi Bearded One,

First time poster long term watcher of your videos, so here goes.

I was training pretty well for the last year or so. I started doing starting strength, then 5x5 and finally 5/3/1. But due to work and holidays, I haven't trained properly since September and I have lost 18lbs of mostly muscle and my strength has obviously suffered.

I want to get back to strength training but I also want to do some hypertrophy stuff. Can I do both? And how would I program it?

Cheers
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Old 10-26-2013, 12:41 PM   #997
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Hey BTB, once my lift are at a good level I'd like to start competing in meets and I was wondering if it would be an okay to add assistance work to the MAB 9 Week Powerlifting Periodization workout so that it would almost be a fullbody routine? If not, is there already a full body powerlifting routine?
I think if you have an interest you should look for a meet in 2014 and start focusing on it. Can you PM me a link to the program? I will make some suggestions.

Thanks!
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Old 10-26-2013, 12:44 PM   #998
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Originally Posted by DaveyP View Post
Hi Bearded One,

First time poster long term watcher of your videos, so here goes.

I was training pretty well for the last year or so. I started doing starting strength, then 5x5 and finally 5/3/1. But due to work and holidays, I haven't trained properly since September and I have lost 18lbs of mostly muscle and my strength has obviously suffered.

I want to get back to strength training but I also want to do some hypertrophy stuff. Can I do both? And how would I program it?

Cheers
Dave

35yrs
197lb
UK
Welcome to the forum Davey.

Yes, you can train for both. That's what I did or over 20 years.

Check out this base template and let me know what you think:

http://bit.ly/18y4vTC

We can modify it or add to it if needed.
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Old 10-26-2013, 01:02 PM   #999
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This I the MAB one I'm interested in http://muscleandbrawn.com/9-week-pow...aking-workout/
And then I'm also interest in Wendler's 5/3/1 or Smolov jr.
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Old 10-26-2013, 03:40 PM   #1000
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This I the MAB one I'm interested in http://muscleandbrawn.com/9-week-pow...aking-workout/
And then I'm also interest in Wendler's 5/3/1 or Smolov jr.
I would wait on Smolov. Build a base a little stronger.

Regarding the program above, there really is no assistance work. It's just the big 3 lifts for 9 weeks.
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