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Old 11-08-2013, 07:25 AM   #1381
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Let me catch up.
Tue
Front Squat 405x1
Back Squat 545x1

Wed
Incline
315x5
335x3
365x1

laterals 5x
dumbell kirk shrugs 5x

Yesterday
Going to run Squat program I recommended to Skids.
Squat
135x5
225x5
315x3
405x3
495x1
440 6x3

495 1 3 6 440

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Old 11-08-2013, 10:55 AM   #1382
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Pause Bench
135 2x5
225 2x3
275x3
315x3
355x3

chins
curls
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Old 11-09-2013, 11:40 AM   #1383
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Hope that 545 squat felt light.
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Old 11-16-2013, 03:45 AM   #1384
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Strong fella,
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Old 11-16-2013, 04:23 PM   #1385
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Killing it Mike!

You recommended an auto regulated bench program before, 5x3 then dropping a set if you don't hit 3 in it, and adding weight each week until you're down to a lone set of 3, then test and start over.

I'm wondering if you think it will work for Squat and Deadlift too? I'm thinking of using it like:
Mon squat 5x 3, deadlift 3x 8
Tues bench 5x 3, DB row 3x 8
Thurs deadlift 5x 3, Squat 3x 8
Fri OHP 5x3, bench 3x 8, Upper back or BOR 3x 8

3x 8 is just volume, not pushing progression until it's easy. I'm doing the volume sets as I've found all my lifts can take a fair amount of volume weekly quite well.

What do you think of that? Any thoughts would be appreciated, esp on it narrowing down to mostly really heavy triples on everything towards the end? Maybe cycling the starts weekly so they get heavy on different weeks? Or just go for it and see what happens?

Thanks in advance.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96

Last edited by MikeM; 11-16-2013 at 04:27 PM.
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Old 11-16-2013, 05:16 PM   #1386
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Quote:
Originally Posted by MikeM View Post
Killing it Mike!

You recommended an auto regulated bench program before, 5x3 then dropping a set if you don't hit 3 in it, and adding weight each week until you're down to a lone set of 3, then test and start over.

I'm wondering if you think it will work for Squat and Deadlift too? I'm thinking of using it like:
Mon squat 5x 3, deadlift 3x 8
Tues bench 5x 3, DB row 3x 8
Thurs deadlift 5x 3, Squat 3x 8
Fri OHP 5x3, bench 3x 8, Upper back or BOR 3x 8

3x 8 is just volume, not pushing progression until it's easy. I'm doing the volume sets as I've found all my lifts can take a fair amount of volume weekly quite well.

What do you think of that? Any thoughts would be appreciated, esp on it narrowing down to mostly really heavy triples on everything towards the end? Maybe cycling the starts weekly so they get heavy on different weeks? Or just go for it and see what happens?

Thanks in advance.
I think that it may be a little too much the way you have it set up. If you want to do the 5x3 on each major lift of each day then I would keep the assistance miminal. You will be getting plenty of work on the main lift. I would do something like this.

Day 1 Bench 5x3, CG bench 2x5, DB extensions 3x12, curls 5x10
Day 2 Squats 5x3, hypers or light GMs 3x10, abs 5x
Day 3 Press 5x3, pushups (weighted if possible) 100-200 reps total, rear delts
Day 4 Deads 5x3, Rows 3x8, abs

Something like that. If it gets to be too much then I would make the deadlift day a 1x5 day. You just warm up and hit a set of 5 and try to add weight each week and keep the 5 reps. Probably add a little more assistance work on that day if you go that route. Shrugs after the rows would be perfect. I prefer the second option by the way. Once the weight starts getting up there then you can drop the assistance work. Either by eliminating the exercise or just dropping the weight or sets. Thats up to you.

Lastly, my overall guidance is that assistance work should "assist" you in getting stronger in the main lifts. If it takes away then you do not need to do it. I have never done it but I would imagine if all you did was the 5x3 on the main exercises and no assistance work then you would still see some good results.

Hope that helps and I am logging my training in the supplement logs so hit me up on that one (so I want miss it) or PM if you want to discuss it further.
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Old 11-16-2013, 05:42 PM   #1387
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Thanks Mike!! I'm going to run it exactly as you suggest most likely.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 12-18-2013, 09:40 PM   #1388
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How's the training going?
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Old 12-22-2013, 08:14 AM   #1389
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Quote:
Originally Posted by BendtheBar View Post
How's the training going?
Going good. I was logging my training in my supplement log. Thanks for checking on me.

Dropped 10 pounds in the last two weeks to get my weight back down to 235. I was getting too heavy so I needed to slim down some. Running a bench program with some John Meadows stuff mixed in for everything else. I have trained with him in the past and really enjoy his style of training.

Saturday
Pause Bench
135 2x5
225x5
275x3
315x3

345 3x3
365 2x2
385x1

bent over laterals 30 3x30,30,25
front raise 45 3x12
laterals partials 55 3x25

1,3 345 365 2x2 385x1
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Old 12-22-2013, 09:17 AM   #1390
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Good stuff Mike, youre one strong man.

Ive looked into Meadows training (mostly youtube) and it look very interessting. Seems like a very skilled trainer.
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