veggiesasquatch

I will respond properly to this, in the mean time just eat Your favourite foods in large amounts

Go online & compare it

Is it a proper barbell? Eg an oly bar weighing 20kg/45lb? Also firstly you need to know your goal...then build routine around this! All the best

Yes you should...

I have the second edition, I'm planning on reverting back to the programable assistance template for a couple of cycles. Had been using boring but big. Assistance wise, I think bbb is a good place to start. As I said I did add in a couple of things (extra work) for areas I needed improvement. Once I touch 100kg on bench my stability can be off, so more upper back work. Cable rows one day & dumbbell rows on the second (last set performed as a Kroc row). I don't think doing some light tricep push downs will hurt to much, long as your smart about it. I never track isolation, if I do any at all. Your body has no clue what it is you're lifing when you isolate. Let the big lift stress the mind/muscles & joints. Just do whatever on the day if you do any extra work/it shouldn't detract from the core of the program. That's why I use cable rows one day (easier) then dumbbells the second, same as tricep work, I add it in with bench as if I did with OHP my bench may suffer... When you do any assistance it needs a reason & plan it right. My boring but big work last couple of cycles has gone: Mon: OHP 5/3/1 Assistance: OHP bbb: 70% x1 60% x2 50% x2 Pull ups: 5x10 (between OHP sets) Cable narrow rows (extra back work) Tues: Deadlift (light work did to back issue no 5/3/1) Assistance: Front squats: programmed from 2nd edition Standing hamstring curls: 4x12 Thurs: Bench press: 5/3/1 Assistance: Bench press bbb: percentages as OHP bbb Chin ups : 5x10 (between bench sets) Tricep push downs: 4x15 (extra work) Dumbbell rows: 3x10 & another set (light) as a Kroc row. Fri: Squat 5/3/1 Assistance: Squats bbb: percentages as OHP/bench Standing hamstring curls: 4x12 Hypers: 3x10 Pretty basic work but it's to the point with minimal fuss...

I still find it amazing some people get to a pretty decent size & yet have awful form on things...

Tues-19th-June cycle 6 week 3 (no 5/3/1) Managed to get about four hours sleep yesterday day & a full nights sleep so in all caught up a few hours. Def over tired as I had no appetite/will power for food yesterday. Again just light deadlifts due to my lower back issue. Mainlift: Deadlift: (warm up sets 60kg x5 70kg x5 80kg x5) 100kg 2x5 Assistance: Front sqauts: (programmed) 65kg x5 75kg x5 85kg x5 Standing hamstring curls: 4x12 Leg extension: 4x10 Abs: hanging knee raises 3x10 Summary: Front squat was strong, no problem. Not much else to say really...

Ye mini I'm not stressing to much...I do loads of barbell work, even my assistance & I think it's just ever so slightly catching up with me. So as to be prudent I'll reprogram the lifts, no point struggling with heavier weight. I have noticed my bench has become narrower with each passing week, my grips moved in well over an inch so again it pointing to my lat/shoulder being tight! Your numbers are always well over your body weight! Great stuff Thanks for the encouragement! As Always hope you & the family are well

Mon-18th-June cycle 6 week 3 (5/3/1) In all honesty in shattered, 12hr night shift then right to training. Started work at 19:00 & didn't get a break till 4:30... Main lift: OHP: (warm up sets 22.5kg x5 30kg x5 35kg x5) 42.5kg x5 50kg x3 55kg x1+4 Assistance: OHP: boring but up 40kg x10 35kg 2x10 30kg 2x10 Pull ups: 40 wide grips 10 hammer grips Cable rows: 4x10 Abs: side bends 30 reps aside with 20kg plate/hammer strength crunch machine with 15kg loaded 30 reps/ 30 crunches Summary: Had to drag my ass through this after the main lift & pull ups. Not on my game, as in strength lacking but working nights then lifting....Job done

It's still adding more volume after heavy work, nothing new & the point I made about being in & around 80% of your maxes is in this article. 80%-90% of your maxes should mean your reaching 10+ reps. When it's pushing more weight it's agiven reps drop. My program, Jim Wendlers 5/3/1 has you working off 90% of your 1rm so early days it's obvious you hit some higher rep ranges. You don't HAVE to be throwing in singles/doubles to gain but the work still need to be heavy(ish). Right now I follow the boring but big template, whatever week I'm on followed by 5 sets of 10 reps on the main lift. These go 70%x10 60% 2x10 50% 2x10, I picked those percentages but you can work them how you see fit, again this follows heavy work then volume.It just cuts out BS isolation.

Absolutely think 5/3/1 with those numbers amigo!!! Just follow the templates as he lays out then after a couple of months tweak/add in extra work if you have a weak area. Eg I've added in some extra rows to bring up midback strength & also some tricep work to help my ohp lockout.

T-nation should be your first port of call for any articles/questions you have.. It you wish to increase strength theirs a few program's. You should be devouring anything by guys likes Mark Rippetoe, Dave Tate & Jim Wendler. What level of lifting are you at eg length of continuous lifting & current maxes on bench/ohp/squat/deadlift. My log here is purely strength training, though lately I'm falling off a little (a few niggles)

Tofu in general is gay

Cheers Robert, 6 months off this current cycle so that's pretty good going. The coming weights are do-able but stuff like my right lat, groin & back are just taking a little to long to recover so I think it's time to strip a little weight off, work up in a couple of cycles to where I'am now & gain again:) I benched 90kg easily for 7 reps holding back & I could hardly get my 3rd rep out on 92.5kg this week...just things like that so time to be prudent

Fri-16th-June cycle 6 week 2 (3x3) So I'm not 100% sure my eating (in take wise) has been as good lately. Will have to keep on top of this. So I'am feeling a little beat up. Have a few niggles so I think it's time to reprogram, will complete this last gaining week, deload & reprogram. The weights are fine in cycle 7 but trying to look at the future, not just a couple of cycles. Main lift: Squats: (warm up sets 55kg x5 70kg x5 82.5kg x5) 97.5ky x3 112kg x3 125kg x3 Assistance: Squats: boring but big 97.5kg x10 82.5kg 2x10 70kg 2x10 Standing hamstring curls: 4x12 Abs: hanging knees raises (feels so much better on my back) Summary: As above really, also had my back cracked Thursday so prob why I wasn't really feeling this today. Just dragged Myself through it, had no pre idea of anything past the 3 reps. As for next week (5/3/1 week) I may hit the core lift & just go do some machine work. Start a little recovery week prior to deload ready for reprogram.

If you go lower then it becomes speed work

Most peoples injuries comes from not the weight they're lifting but how shit their Form is. People & even "personal" trainers spend no time getting form correct, they are in to much of a hurry to be a hero & want to lift big. Lowering your percentages on main lifts will help to a degree but you still need to be in & around 80% of your max on squats/OHP/deadlifts & bench to gain proper mass.

your needs being? I just don't like how it tries to over complicate lifting...it's a load of rubbish

Don't like the phat stuff....ott

You train this program just two days a week or have you not seperated it?

Great video chewy!!! What a great bunch of guys to train with I have a strengthshop belt & can't say enough good things about it!!! Have my eyes on the new shoes, any chance of a discount lol Nice work, what a great atmosphere to train in ))) your lockout wasn't far off man!

Nice little routine...no nonsense & to the point

Had some acupuncture today at the Osteopath. Also mentioned my neck problem from A car accident & he gave that a crack to:/ After my next session if nothing's any better he said its time for a referral...

Man so jealous of some of the vegan products around the world:(

Anything you do should be a minimum of 6 weeks I think so you can see progression. I use 5/3/1 as my core programming then I add in various assistance but I have stalwarts like pull ups/dumbbell rowing ect