push pull beat and blow.

[Oldster]

So, if the program is 5s across for a set of 3, and you fail the top set - just throw in singles and doubles for the top set?

Nope. When you've gotten to the point where you are failing a few of your top sets, you've effectively stalled. No matter what the rep/set range.

So what I would suggest is backing off to something more manageable, such as 185lbs and then warm up, then knock out 185 for 5 sets of 5. That's it, no lighter back down work after it. The next week 190x5x5, and so on.

Though I'm too sick and lazy to go back through your log, I believe you bench only around once per week? If so, add a second day and get some more volume, something like 80% or so of your heavy day, but for 9 sets of 3. Use 3 grip widths, close grip, medium and regular, don't take more than 60 seconds between sets. That will make all the difference in the world.

If your bench is going to get bigger, you have to bench more. I can barely get by benching twice per week like I'm doing now. Since I'm injured all I'm doing is maintenance work as I heal but I can feel myself getting a bit weaker with this twice per week crap. Three times per week is where I thrive, I just have to balance it with doing too much. You need to figure out the same thing.

Good luck Jimmy, you Commie bastard. Oh, and say hi to Rosalyn for me!

[JM3]

I'm sorry to hear you're stalling out on deads and bench, that can be really frustrating.



just kidding, hope it never ends so I have a chance to beat you to 250/450 even while cutting

Youre gonna beat me to 450... But ill get to 250 pretty soon. My bench workout was just one day after shoulder with weighted dips as assistance. You havent heard the last of me hairy sillyman!

[JM3]

Nope. When you've gotten to the point where you are failing a few of your top sets, you've effectively stalled. No matter what the rep/set range.

So what I would suggest is backing off to something more manageable, such as 185lbs and then warm up, then knock out 185 for 5 sets of 5. That's it, no lighter back down work after it. The next week 190x5x5, and so on.

Though I'm too sick and lazy to go back through your log, I believe you bench only around once per week? If so, add a second day and get some more volume, something like 80% or so of your heavy day, but for 9 sets of 3. Use 3 grip widths, close grip, medium and regular, don't take more than 60 seconds between sets. That will make all the difference in the world.

If your bench is going to get bigger, you have to bench more. I can barely get by benching twice per week like I'm doing now. Since I'm injured all I'm doing is maintenance work as I heal but I can feel myself getting a bit weaker with this twice per week crap. Three times per week is where I thrive, I just have to balance it with doing too much. You need to figure out the same thing.

Good luck Jimmy, you Commie bastard. Oh, and say hi to Rosalyn for me!

Im gonna take this advice Herr Nazter! Basically - add a 5x5 day.
Also -as noted. I did back to back press and bench day - so maybe not stalled yet.

[Oldster]

Im gonna take this advice Herr Nazter! Basically - add a 5x5 day.

Good, but don't do it without back off 15% or so. Don't just throw it in where you are now. That's important.

Also -as noted. I did back to back press and bench day - so maybe not stalled yet.

That may very well be, Jimmy. If you haven't, don't change things until you've effectively stalled and need to change up.

[JM3]

Cycle 19 wave 2

Squat 295 x3. 340x 3 (2 high) 340 x2. 365x 3 -2 high 365 x 2
315 x1 - pretty much knocked myself out on my redo sets.

185 4x5. Missed last set because got called to work.

Adding a little bench volume to my week, though not on bench day - keeping assistancd as is there.

Nice session, hungover and almost didnt go. Sort of hanging out at 365 squat- maybe should move on, but really need to get my depth consistent.

[JM3]

Cycle 19 wave 2

Press 155,165,175 3,3,2. 175 x1
145 4x5
Decline situps 50
Dips 5x5 30 sec rest
Chins 5,4,5 ,4

[JM3]

Cycle 19 wave 2

Rack pull, 135,225,365 5,3,1
405 x1
425 fail.

Rdl 225 x 8 255 3x5
Chins 30

Im doing it wrong. Felt pretty good, straps are weird. Mixed grip was more comfortable. Next week should be interesting.

[JM3]

Cycle 19 wave 2
Bench 200,215,235 3,3, 1,1

Cycle 19 wave 3

Squat 300,340,370 5,3,1. 270 repeat PR this time was definately legal

Did squats first, prolly should have done 230 - but already did it last month, still, the 15lb spread is probably better to stick with.

[Oldster]

Wonderful PR, Jimmy-kins. A deep 370 is impressive!

Now just keep in mind something pretty simple. At your age (yes, you're getting older) it is tougher and tougher to bring movements up. Whereas when we are young, we can bring up three or four movements simultaneously, as we age that becomes difficult or even impossible. Right now your squat is moving upward, keep it moving upward while just working hard on the others. When gains stop, then focus again on really moving up one single movement while still working on the others, just not as hard.

[Oldster]

Not to nitpic, my budding young communist, but if you wish me to reply to your PM, you need to make some space. Otherwise in a few hours, my reply is going to go the way of the dodo bird.