C'mon bruz! Does anyone see anything wrong/anything I can improve? I try to put it so I'm hitting each muscle at least twice a week.
Monday. Squat Day
Wednesday. Bench Press Day
Friday. Deadlift Day
Saturday. Overhead Press Day
Whenever i stall on my lifts i turn to madcow's 5x5, garaunteed to raise lifts to new levels everytime.I did 5/3/1 for a couple months last year. All my assistance work improved, but the main lifts deproved. Results were quite similar to when I did Madcow's 5x5 a year earlier, in which I stalled at lower weights than my previous PR's. It seems that I progress best in what I do repetitively, so several sets of the same weight and reps will help me adapt to that weight and rep range much more effectively than a single all-out set will. If I were to run 5/3/1 again, I would just do the prescribed reps on the top set, then as assistance work do the prescribed top set again 2-5 more times, maybe attempting extra reps on the very last set.
I did 5/3/1 for a couple months last year. All my assistance work improved, but the main lifts deproved. Results were quite similar to when I did Madcow's 5x5 a year earlier, in which I stalled at lower weights than my previous PR's. It seems that I progress best in what I do repetitively, so several sets of the same weight and reps will help me adapt to that weight and rep range much more effectively than a single all-out set will. If I were to run 5/3/1 again, I would just do the prescribed reps on the top set, then as assistance work do the prescribed top set again 2-5 more times, maybe attempting extra reps on the very last set.
After 2 months I could barely get 2 reps out at weights that were lighter than my 5RM's from 2 weeks prior to starting the program. If I recall correctly, it was even worse for my overhead press - I think I was barely getting 3 reps at my former 8RM. My strength was going backwards and I couldn't even justify adding 2.5kg to the training 1RM - what's the point if you can't get the reps? Pretty sure no groundwork was being laid, I was just getting weaker.5/3/1 is a long term training program. The first 3 months are really just laying the groundwork. The results really speak for themselves after 6-12 months.
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