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Tblock1
New member
fuckin excuses bro come on no one wants to hear em ok u didnt get the weight up end of story
seriously mike stfu I'm sick of your excuses bro.
Lol jk good work 300 will be soon
Miked8c's log: 300 and Beyond
- Thread starter miked8c
- Start date
seriously mike stfu I'm sick of your excuses bro.
Lol jk good work 300 will be soon
excuse my haterade comment, got a little out of hand anyway big guy what is ur current routine right now?
miked8c
New member
531 for squats and deads
On my military press and bench day I substitue 531 for this.
T NATION | Dave Tate's Six-Week Bench Press Cure
3rd page.
On my military press and bench day I substitue 531 for this.
T NATION | Dave Tate's Six-Week Bench Press Cure
3rd page.
miked8c
New member
My first day at the gym I signed up for 3 weeks with. It's clientele is mainly women, and overweight men who like to use the 15lbs. DBs for French Presses.
I did what I always do on my first day at a new gym, I christened it. I went to one of the two nice clean bathrooms that had beautiful scenic pictures and scented candles, and proceeded to drop heat. I took a crap that had the consistency similiar to that of clam chowder, it reeked of pure death.
I wiped and did this:
Squat
275x5
315x3
350x6
Kind of gave up on this, the gym was dead and I have honestly lost all motivation to do high reps with squats.
Front Squats
225x5
225x5
235x5
Back from the dead! The Front squat!
Here is my new program, I have to ship out in 3 weeks when which I will be gone for 7 weeks with limited lifting equipment so instead of deloading and starting another mesocycle I will be doing this:
Monday
Front Squat day
heavy 5 rep
Friday
Heavy Back squat day
heavy 5 reps
I will do assistance with these and on week 2 I will do a heavy triple and week 3 a heavy single with both exercises.
I can no longer deadlift anymore due to the gym I switched to. I am expecting my squat to shoot up since I have done front squats for about half a year. I was impressed with being able to jump right into 235x5
So yes, I have completely abandoned 531 because I am a firm believer that variety is a cornerstone in strength gain. By adding new exercises like front squats, board presses, and floor presses I will be able to break the plateau from doing the same four exercises every week for three months.
By the time I go on sea term(three weeks) I am expecting to hit these goals
Bench: 315
Squat: 450
Tall order. Will probably fail. LETS GIT IT DONE.
I did what I always do on my first day at a new gym, I christened it. I went to one of the two nice clean bathrooms that had beautiful scenic pictures and scented candles, and proceeded to drop heat. I took a crap that had the consistency similiar to that of clam chowder, it reeked of pure death.
I wiped and did this:
Squat
275x5
315x3
350x6
Kind of gave up on this, the gym was dead and I have honestly lost all motivation to do high reps with squats.
Front Squats
225x5
225x5
235x5
Back from the dead! The Front squat!
Here is my new program, I have to ship out in 3 weeks when which I will be gone for 7 weeks with limited lifting equipment so instead of deloading and starting another mesocycle I will be doing this:
Monday
Front Squat day
heavy 5 rep
Friday
Heavy Back squat day
heavy 5 reps
I will do assistance with these and on week 2 I will do a heavy triple and week 3 a heavy single with both exercises.
I can no longer deadlift anymore due to the gym I switched to. I am expecting my squat to shoot up since I have done front squats for about half a year. I was impressed with being able to jump right into 235x5
So yes, I have completely abandoned 531 because I am a firm believer that variety is a cornerstone in strength gain. By adding new exercises like front squats, board presses, and floor presses I will be able to break the plateau from doing the same four exercises every week for three months.
By the time I go on sea term(three weeks) I am expecting to hit these goals
Bench: 315
Squat: 450
Tall order. Will probably fail. LETS GIT IT DONE.
damn bro u gonna try a 450max squat for 1 rep
miked8c
New member
Bench Day
175x8x3
Speed.
CGBP(my index finger was at the part where the smooth meets the rough on the bar) 5repmax
205x5
230x5
250x5
Very impressed with this, on my last week of 531 for bench I got 245 for 5, regular grip. Today after doing 8 speed sets I was able to get 5lbs. more with a close grip. Strangely it was not hard at all either, each rep went up quick and did not take nearly as much out me as I thought it would.
175x8x3
Speed.
CGBP(my index finger was at the part where the smooth meets the rough on the bar) 5repmax
205x5
230x5
250x5
Very impressed with this, on my last week of 531 for bench I got 245 for 5, regular grip. Today after doing 8 speed sets I was able to get 5lbs. more with a close grip. Strangely it was not hard at all either, each rep went up quick and did not take nearly as much out me as I thought it would.
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