Strength Training?

[crazyfacials]

So this year marked my return to lifting after taking last year off, so far bench has been going ok, went from having trouble with 80 to doing 120 (muscle memory is real)  but squats/deads are not doing well and deads has always been my worst due to my crappy grip (with wraps I used to do a few reps of 200, but I am terrible with them)

 

So anyway, just checking on how some people do this, there is 5/3/1 vs Sheiko, one tells you to do lifts once per week but the other says do it multiple times, reading on the net the latter seems like a better option, however I'd prefer to get the opinion of those in the know and get a better suggestion, I don't want to end up at a point where I can bench more than what I squat

[maccaz]

All different ways to get more or less the same result. I have done sl5x5, smolov, sheiko. I think at your level sheiko would be good but realistically the best one is gonna be whatever you can stick to for extended period (3month+)

[Spacebound]

sheiko looks boss, id do it over 531 anyday unless you struggle to recover, but you would only really know that if you gave it ago. 

[maccaz]

people exagerate how hard sheiko is.

if you put in realistic maxes (people get away with overstating bench a bit) you wont burn out

 

i would recomend doing sheiko #29 or #37 to start with. pm me if you need template. alternately if you want to train 4 days a week there is a 4 day/week program which im starting today will review after a month or so

[Realtalk]

people exagerate how hard sheiko is.

if you put in realistic maxes (people get away with overstating bench a bit) you wont burn out.

This. I couldn't agree more.

When you are in your mates garage after a 4 day rest, with 10 people cheering you on and 3 spotters, ammonia blowing your brains out, had 200kg on your back and were grinding the f*ck out of it from bottom to top.... That is not the Max to base your program off. That is not your training max.

[ThreeWhiteLights]

This. I couldn't agree more.

When you are in your mates garage after a 4 day rest, with 10 people cheering you on and 3 spotters, ammonia blowing your brains out, had 200kg on your back and were grinding the f*ck out of it from bottom to top.... That is not the Max to base your program off. That is not your training max.

Lol shots at PJ

[Realtalk]

Lol shots at PJ

what? Lol

[maccaz]

This. I couldn't agree more.

When you are in your mates garage after a 4 day rest, with 10 people cheering you on and 3 spotters, ammonia blowing your brains out, had 200kg on your back and were grinding the f*ck out of it from bottom to top.... That is not the Max to base your program off. That is not your training max.

 

 

yep.

only exception is most people benefit from overstating bench a little bit (in sheiko numbered programs only) 

dunno why, but the %'s are def on the light side for bench.

sheiko does say they are guidelines and other cliche russian coach stuff like "the lifter is his own best coach" etc etc but yeah with sheiko i would say definitely dont overstate the deadlift, or squat, but if you want you can use 105-110% of bench 1rm as your 1rm for %s

 

Other thing with sheiko, do the accessory as prescribed. do the good mornings. do the abs. do the weird lifts to knees and rack pulls etc. it seems stupid at the time but it works. 

[crazyfacials]

This is all good information lads cheers

[maccaz]

So this year marked my return to lifting after taking last year off, so far bench has been going ok, went from having trouble with 80 to doing 120 (muscle memory is real)  but squats/deads are not doing well and deads has always been my worst due to my crappy grip (with wraps I used to do a few reps of 200, but I am terrible with them)

 

So anyway, just checking on how some people do this, there is 5/3/1 vs Sheiko, one tells you to do lifts once per week but the other says do it multiple times, reading on the net the latter seems like a better option, however I'd prefer to get the opinion of those in the know and get a better suggestion, I don't want to end up at a point where I can bench more than what I squat

 

 

did you end up starting some kind of strength training? how are you liking it?

inb4 sorry peso this is PLnation now 

[Pseudonym]

Haha, true! Lucky we've got Leeroid going back to represent the bodybuilding camp.

[teamfatboy]

Haha, true! Lucky we've got Leeroid going back to represent the bodybuilding camp.

wot? Say it ain't so, Tom! PLNation for the win.

[tyreguy]

5/3/1 is awesome I would recommend it. The deload in week 4 is good for me.

 

Cept my body a  bit broken at the mo :-x

[Pseudonym]

^ Ditto this. Although after a few 5/3/1 cycles, it's definitely getting harder now. The surplus on my AMRAP sets has shrunk to almost nothing. I'm anticipating a "Not Achieved" mark on the scorecard in the near future.

[crazyfacials]

did you end up starting some kind of strength training? how are you liking it?

inb4 sorry peso this is PLnation now 

 

started...but after day 1  stuff at work caught up with me, plus the IRD chasing me for some tax returns, add in house hunting and you have yourself a very limited time CF lol