Feedback on Routine
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| michael_xyz |  | Feedback on Routine | 26-12-2011 @ 19:57 |
Member 2386, 9 posts SQ 182.5, BP 110, DL 200492.5 kgs @ 93kgs UnEq | For a few months now I've changed up my lifting a little and made some really good progress using my current routine and just wanted to know what people thought about it. I lift 4x/week, deadlift, squat, ohp and bench day + assistance work afterwards. Similar to 5/3/1. I try hit a triple on the main lifts (working up to one max set) and if I get it I raise the weight by 2.5kg for the next week and try hit a triple on that weight, keeping the weight the same till I do and then I raise it again. My assistance work for upper body, for example, would be 3 sets of dips, 3 sets of over-head press (high reps), high-rep pull-ups (50 reps in as few sets etc.) and then maybe some hammer curls thrown in there. It varies on either upper body days. Now, talking to some people they've said that it's not really a good routine to get strong in due to the lack of volume (as I work up to a max set, so it's only one really heavy set that pushes me). However, I do some more volume on another day - for example on OHP day I would then do close/wide-grip bench for 3x8 or something like that. Just wanted to get the opinion of others on this. Some people I've talked to have said that it's more of a "peaking" routine as opposed to really getting me strong. I mean, I feel I've made a lot of good progress on it but the argument is that it's more only in short-term that it can work and than in the future I will need to do more volume (can't just work up to heavy triples) to get strong. Thanks. | ||
| samevans | | ... | 26-12-2011 @ 20:24 |
just got PM'd Member 1945, 685 posts | i would say it isn't too bad, depends on however your working up to the triple. that said im interested to see what others say as they are likely to be more knowledgeable than me | ||
| shanejer | | ... | 26-12-2011 @ 20:37 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | This is how me and Hixxy train . Bench for me I like to hit a single often and a top end triple followed by 3/4 sets paused after Overhead few sets of 5 after a daily single But squat and dead slow progressive triple with a few drop off sets. | ||
| Terminator | | ... | 26-12-2011 @ 20:47 |
 jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | I'm no more experienced in training than you are Michael, but in my opinion, if what you are doing at the moment works, then stick to it until it no longer works. That said the time for more sets, lower rep work may come for the both of us in the future. Jamie | ||
| michael_xyz | | ... | 26-12-2011 @ 21:33 |
Member 2386, 9 posts SQ 182.5, BP 110, DL 200492.5 kgs @ 93kgs UnEq | samevans said:i would say it isn't too bad, depends on however your working up to the triple. that said im interested to see what others say as they are likely to be more knowledgeable than me For my bench press to hit 102.5x3 I do/did: bar - ? 40kg - 1x5 50kg - 1x5 60kg - 1x5 70kg - 1x3 80kg - 1x2 90kg - 1x1 102.5kg - 1x3 shanejer said:This is how me and Hixxy train . Bench for me I like to hit a single often and a top end triple followed by 3/4 sets paused after Overhead few sets of 5 after a daily single But squat and dead slow progressive triple with a few drop off sets. Hmm, well you're f**king strong so that's nice. :P You seem to do what I do but you have drop off sets afterwards. How helpful do you think those are? Also, what kind of sets/reps do you do and do you go quite heavy on them or a little lighter for the sets/reps that you do? By that I mean you could do 100x3x5 fresh but if you do it after a max single, you would only do 90x3x5 instead or something like that. I kinda do something like this (-ish) but on the other day. So for bench day I'll do volume work on my OHP afterwards (3x8-10) and similarly for OHP day I'll do bench work afterwards. | ||
| shanejer | | ... | 26-12-2011 @ 21:39 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Erm well last bench session was 60 x 10, 100 x 5, 120 x 3, 145 x 3 (top end triple), 155 x 1, 160 x 1 - 120 x 4x5 paused feet up Everyone trains different and different stuff works for different people but eventually you'll have to change it, unfortunately can't add 5kg to a triple each week forever! | ||
| shanejer | | ... | 26-12-2011 @ 21:47 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Oh and it's not a max single it's a daily single .. Like you might bench 120 but you wouldn't hit that everytime. Sometimes it may be 115 sometimes 117.5 etc just a weight that's hard but you won't fail. Takes a while to learn to select the right weights!! To heavy and like you say you'll fatigue or even fail to light wont get the most benefit !! | ||
| michael_xyz | | ... | 26-12-2011 @ 21:49 |
Member 2386, 9 posts SQ 182.5, BP 110, DL 200492.5 kgs @ 93kgs UnEq | Of course. I raise it by 2.5kg a week to be fair and of course at times I'll only get 1 rep, then 2 reps the following week, then 3 reps the week after. So it may take 3 weeks to get more weight on the bar. I have looked at things like Westside as it's not MASSIVELY dissimilar to what I do but I can't quite see how it would work for me at my level. Plus, don't go to a gym with a lot of good equipment (bands, chains, boards etc.). | ||
| shanejer | | ... | 26-12-2011 @ 21:52 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Obviously I've never seen you lift or know your background but at your strength levels I'd imagine a bit more volume would help for building muscle / technique where needed. Perhaps 5x5 with a slow progression! | ||