basics

[SoaringSwine]

I agree with SG. The best weapon for a novice lifter looking to get a lift up is frequency. My bench was stagnant for a while before I started benching three times a week. I'm contemplating going to four times a week later this year or next. Just control the volume and you'll be sweet!

[startinfromscratch]

wow, i wish i hada mentioned it sooner, so much awesome advice on hand! i will endeavour to get to mitre10mega on my day off, and see if appropriate timber can be found :grin: . im assuming that the 1,2,3,4 etc are just inches, ie 3-board is 3 inches thick, right?

as for frequency, seems valid - il put some thought into how il factor it in. does this also mean il need to balance it out with more pulling (back) movements? sorry for all the q's peeps, but im learning heaps! :grin:

[steak]

1234 correct = inches. 2 and 4 will be fine bro. if you get stuck for a peps to hold it you can just jam it under your t shirt to keep it in place :nod: .

[jono]

wow, i wish i hada mentioned it sooner, so much awesome advice on hand! i will endeavour to get to mitre10mega on my day off, and see if appropriate timber can be found :grin: . im assuming that the 1,2,3,4 etc are just inches, ie 3-board is 3 inches thick, right?

as for frequency, seems valid - il put some thought into how il factor it in. does this also mean il need to balance it out with more pulling (back) movements? sorry for all the q's peeps, but im learning heaps! :grin:

never be sorry when trying to learn i say

[startinfromscratch]

1234 correct = inches. 2 and 4 will be fine bro. if you get stuck for a peps to hold it you can just jam it under your t shirt to keep it in place :nod: .

sweet, cheers bro. il just wedge it between my humungous upper pecs!

never be sorry when trying to learn i say

just feel like a noob atm bro :grin:

[boostinggtir]

Nice

[startinfromscratch]

[boostinggtir]

lol

[startinfromscratch]

deloaded deads today, just did6 sets 5 reps, last 2 sets sumo, followed by 4 slow dropsets of weighted back extension... followed by some lower back foam rolling. im new to foam rolling, but its the fucken shizel man.

also, iv tracked down a programme (after a shiteload of searching/reading/surfing) that fits really well with power BB, and is periodised with percentages. will post up details lore later, but very exited about this. one of the PH lads is sending me a spreadsheet for it, then im away :twisted:

[startinfromscratch]

today i followed tred and went for slightly higher reps than last few weeks, which have been triples. didnt note down but went something like this.

warmup - 3 sets slow bbell rows 40k

c/g pulldowns 5 sets 6-7 reps

db rows 3 ramp sets, 4 work sets 5 reps

piceps hammer machine warmup set.

conc curls 2 warmup, 4 work sets 8-10 reps

hammer grip machine 4 dropsets.

done.

[boostinggtir]

Nice work, you still eating heaps of oats?

[startinfromscratch]

na, only for brekkie.

[startinfromscratch]

im in bad need of a deaload week, but i need to have as accurate as possible 1rm's for my programme, so this week is gonna be finding 1rm's, little volume, next week deaload, then into it. i knew squat 1rm wouldnt be much more than my ugly triple, and was right. also ive been slack with my hip stretching, and it was niggly today, so il be massaging it tonight 4 sures.

warmups 40,60,80k

105x1pb

110x1pb got depth, but ugly+grinding. will regard 105 as 1rm.

3 sets light a2g with slow negs.

core work, quite a bit, t.u.t styles.

[startinfromscratch]

mat had an absolute rarshit sleep last night, was gonna flag todays train and push it out till tommorow. but decided not to, and went in regardless. ended up really enjoying session, so glad i did. today was assessing 1rm on bench. i know that the last time i tested was mid-december, and failed 80k lol. so more than happy with today. rest tommorow.

bench

warmups 40,60,70x3

85x1 PB

90x0 *see below*

2 backoff sets at 60k, slow negs.

incline db fly 5 sets ramp 15k

floor press 5x5 (1st time, really enjoyed it.)

*85 went up too easy for 1rm, so tried for 90 - but 90 got stuck about 3-4 inches off chest, and needed fingertips to get up. though i had no rest between 85 and 90, cos the random i asked to spot was waiting for me so he could keep up his own. but i definitly think 87.5k was on, as 85 didnt stall at any point. floor presses i enjoyed, different sensation having feet level wih 'bench'. sfs out!

[jono]

lightweight baby :nod:

hang in there and u will crack it no worrys

[boostinggtir]

real talk, I've always had sleeping issues, it's hard to be a monster in the gym when sleep deprived.

[startinfromscratch]

try 3am-4am starts for 10 years man! no wonder splatterpump was my best mate. money well spent tho.

[startinfromscratch]

POWER-BBING with wendlers 5/3/1

after alot of research, i decided on wendlers programme. its a 4 wave cycle, with 3 waves buildup to peak, followed by a week of deaload. it fits easy as i train 4x/week. the base of the programme is:

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or "waves".

Wave 1. Warmup, 75%x5, 80%x5, 85%x5

Wave 2. Warmup, 80%x3, 85%x3, 90%x3

Wave 3. Warmup, 75%x5, 85%x3, 95%x1

Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

Each wave has 4 workouts:

A. Squat + assistance

B. Bench press + assistance

C. Deadlift + assistance

D. Military press + assistance

ASSISTANCE

wendlers relies on the assistance work for its volume - another reason it suits the power/bodybuilding approach. i can and will use the assistance side of things to still incorporate a bit of hypertrophy work. but will not be neglecting true asistance work, that will be focussed on lockout exes etc..

wendlers reccomendations for assistance is varied dependant on goals, but in summary:

here is the "Strength" template assistance work from the book:

Squat Day

Squat: 5x10x50%

Lug Curls: 5x10

Bench Press Day

Bench Press: 5x10x50%

DB Rows: 5x10

Deadlift Day

Deadlift: 5x8x50%

Hanging Leg Raises: 5x12

Mil. Press Day

Mil. Press: 5x10x50%

Chins: 5 sets to failure.

one of the powerhouse lads hooked me up with a excel template which is the shizel, makes things way easier. as far as progress goes, after deaload week, you add 5kg to your previous squat/pull 1rm figure, and 2.5kg to bench and press. as long as you get the reps stated of course. wendler also STRONGLY suggests that you work out percentages to begin using 90% 1rm, and it seems to be the longterm better option. im gonna resist the tempation to mess about with the core programme, with the exeption of one change that seems relatively common - only dealoading every 2nd mesocycle, ie do 2 3week waves, then 1 week deaload. if on high cals/recovery is good, this shouldnt pose any probs, particularly in the beginning.

so heres my planned structure.

main assistance

squat legpress/hypers/biceps

bench floorpress/boardpresses/db bench/flies

deads rows/rackpulls/abs

press db press/shrugs/raises/rear delt exe

so am dealoading next week, then starting. motherfuckers.

^^ that last line is for anyone still reading my crap lol!

[ThePman]

531 is one of the most productive routines I've ever done, and I'd highly suggest it to just about anybody.

[SoaringSwine]

While I don't think 5/3/1 is ideal for powerlifting, it's solid as for powerbuilding!

I agree with your approach to deloads, if you're feeling really beat down you can just button back on the assistance work anyway.

[steak]

A solid plan indeed mate. should serve you well. will watch with interest

[startinfromscratch]

cheers lads! rest day today, badly needd. chest is sore as f*ck too, which is nice. looking foward to hitting up coast bbell on friday, and sharding on steaks platform!

[rose]

Cool sir 8)

[tinytraps]

Good luck SFS :nod:

5/3/1 is awesome long live lord wendler!

[Johnboy007]

I wonder if you could upload the spreadsheet so we can see how it all fits together, might be a good winter training option for me.