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.
Westside will increase youre raw bench good as well :) give it a go.. I can give you some reading material later.. Dont have the time now
I can completely understand pal. I think you should maybe try hitting it with more frequency for a start. Maybe work on lockouts like you said seen as though that's where you said you stall. Either way, just try one thing at a time. That way you can find out exactly which one works. Don't let it get you down. Train hard! :)
That is totally lame about the DBs dude. I would have walked in and had my membership revoked the day after.
Smolov will get you good gains, believe me. You'll just have to wind back your other lifts a bit for the month.
In regards to Westside, its not just for suited lifters but it was originally designed with them in mind. I made all my best bench lifts last year while running it. It'll depend how you prefer to do your main lifts? Big maxes with WSB? Or rep maxes with 5/3/1? Also do you think speed work will help you? I dumped my speed work for bench and just used that as DB press day. The assistance work is all the same so that won't be an issue. I do miss the ME days where I aimed for a new 1rm every week, but I think for a raw lifter 5/3/1 is the better all-rounder.
Freako, smolow jr will for sure give him very good gains in Bench, i saw people having amazing results.
Just keep in mine that he been doing 5/3/1 for some time = bench once a week, his body is not codinated to bench 4 time per week. It will be a 90% sure injury, in the shoulder.
I belive that sheiko (Beginners 1) will be a very good choice followed by smolow jr. in a split (4 days a week)
thanks guys. and pingu. thanks for the reading material. ill check it out and send u a pm if i land on doing westside barbell. however. i still have 3 weeks left of this cycle and im planning on sticking it out.
5/3/1: Cycle 8: Week 1: Day 4:
10 minutes on bike+ some light stretching as warmup.
5 warmup sets(took forever to get my knees warm today)
157.5kgx7 PB! very pleased with this set. last cycle i did 160 for 5, theres no question todays set represents atleast a 5 kg gain.
Lying leg curls:
2 warmup sets
Standing calf raises:
so today turned out to be a good day. have a good weekend everyone:)
No wonder you rep out numbers like these with you huge balloon quads lol. Very strong indeed!
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