Awesome benches matey!
great military presses! huge!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
1) the 5/3/1 method
2) advanced german volume training ( did german volume training once and liked it)
3) bodypart split ala what JB is doing(minimum rest between sets, and just training till my body needs rest)
4) continuation of the upper lower split, just 3 days a week, which means it will alternate, one week lower body twice, and the next week upper twice.
5) fullbody 3 times a week.
as of right now, the 5/3/1 method is the most likely. its simple, and thats what i need right now. but ill probably read up more in the weekend, and decide what im going for sometime by tomorrow.
well, tomorrow its on. im starting 5/3/1:)
here are the weights and exercises ill be using, laid out for the next 4 weeks. the weights may seem alittle low, but the program tells u to estimate the weights from 90% of ur 1rm.
90% of my rm for the different exercises are:
bench press: 120 kg
standing shoulder press: 81 kg
front squat: 130 kg (this one is very uncertain seeing as i havent done it much, but i substracted a fair bit from my regular squat just in case)
deadlift: 180 kg (200 kg is my best pull without straps and i will continue pulling without straps)
1)standing shoulder press:
week 1: 3 sets of 5 reps with: (52,5 kg) (60 kg) and (70 kg+)
week 2: 3 sets of 3 reps with: (55 kg) (65 kg) and (72,5 kg+)
week 3: 3 sets of 5/3/1 with: (60 kg) (70 kg) and (77,5 kg+)
week 4: 3 sets of 5 reps with: (32,5kg) (40kg) and (50 kg)
2 assistance moves each for 5 sets of 8-20 reps. one tricep movement, and one upper back movement. im thinking close grip bench or scullcrushers, and definetely pullups.
week 1: 3 sets of 5 reps with: (115 kg) (135 kg) and (155 kg+)
week 2: 3 sets of 3 reps with: (125 kg) (145 kg) and (162,5 kg+)
week 3: 3 sets of 5/3/1 with: (135 kg) (155 kg) and (172,5 kg+)
week 4: 3 sets of 5 reps with: (72,5 kg) (90 kg) and (110 kg)
2 assistance moves for each 5 sets of 8-20. one for lower back and one for abdominals. good mornings and crunches here.
1) Bench press:
week 1: 3 sets of 5 reps with (77,5 kg) (90 kg) and (102,5 kg+)
week 2: 3 sets of 3 reps with (85 kg) (95 kg) and (107,5 kg+)
week 3: 3 sets of 5/3/1 with (90 kg) (102,5 kg) and (115 kg+)
week 4: 3 sets of 5 reps with (50 kg) (60 kg) and (72,5 kg)
2 assistance movements each for 5 sets of 8-20 reps. one for chest, and one for upper back. im thinking barbell rows and incline dumbell presses.
1) Front squats:
week 1: 3 sets of 5 reps with (85 kg) (97,5 kg) and (110 kg+)
week 2: 3 sets of 3 reps with (90 kg) (105 kg) and (117,5 kg+)
week 3: 3 sets of 5/3/1 with (97,5 kg) (110kg) and (122,5 kg+)
week 4: 3 sets of 5 reps with (52,5kg) (65 kg) and (77,5 kg)
there it is the training plan i will be following the next 4 weeks when the 4th deload week is over wendler says to recalculate the weights from a rm that is 10 pounds above what u started with in the dead and squat, and 5 pounds for the bench and shoulder press.
Im starting tomorrow with military press, pullups and some close grip bench me thinks. looking forward to it:)
thanks for the encouragement guys. first session today. felt good.
5/3/1: month 1, week 1, day 1:
2 warmup sets
Close grip bench press:
i was done in like 40 minutes, and did feel a need to do more. but if i want the program to work i guess i gotta do it by the book. wendler says no more than 10 sets of assistance work, so thats how it is.