STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

Olympus said:
Sat down and went through my workout log and calculated the volume by week on my bench the last 6 weeks after watching an Alan Thrall video ...



Man I didn’t even know it was that bad. I realize I’m only doing like 30-50 reps per week if barbell bench. Hasn’t been until the last two weeks that I added a second day for close grip. I am doing 5/3/1 FSL and I like it. I just need more volume because the last few years I only been barbell benching 1x a week, 2 on occasion. Still haven’t passed 4x225 and I set that mark almost 2 years ago.

Gonna sit down and find a way to hit all big lifts at least 2x a week. Thrall mentions when he benched 4x a week doing a comp style bench on day 1 and the other three days hitting variations (pause bench, pin bench, close grip, touch and go, etc) between 65-80% 1RM. Think I’ll do something similar. Can’t remember the last time I did 4x8 or 5x10 or something similar for volume purposes in bench.

I mentioned in here a few weeks back how good and strong I was feeling. Still feel that way, but I think I’m just recognizing this at a good time so I feel optimistic about it.

Already inadvertently 2 weeks in, so just gonna continue but with more planning and also implementing it on my other lifts and will report back in December.
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Ive got all my old bench programs saved if you want to try any of those. Bench is the lift out of the big 3 that will benefit from bodybuilding style training and putting on size the most. I do 50 working reps in one session if not more.

I personally don't like 5/3/1 because it doesn't have enough volume or frequency, as a natural lifter you need both those to see real progress, I would switch to a 5x5 or something like, you can use this as a guide:

http://70sbig.com/blog/2012/05/prilepins-chart/

It is possible to hit the big 3 twice a week but your intensity and volume will have to be in check as well as diet and rest, my lower back didn't like squatting and DL twice a week.
 
m boiz said:
Ive got all my old bench programs saved if you want to try any of those. Bench is the lift out of the big 3 that will benefit from bodybuilding style training and putting on size the most. I do 50 working reps in one session if not more.

I personally don't like 5/3/1 because it doesn't have enough volume or frequency, as a natural lifter you need both those to see real progress, I would switch to a 5x5 or something like, you can use this as a guide:

http://70sbig.com/blog/2012/05/prilepins-chart/

It is possible to hit the big 3 twice a week but your intensity and volume will have to be in check as well as diet and rest, my lower back didn't like squatting and DL twice a week.
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Pming
 
SupremeBeing5 said:
Do y’all do conventional or sumo deadlifts??

Everyone answer. Please.

I know Sumo is easier.

Thinking of switching over to Sumo.
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conventional for me.

some days when im doing more light circuit work ill have a sumo stance w/ KB DL
 
Boxing gym closed early...did hr and half training in half an hr... Bouta go hit some chest and tris
 
I looked at that veritcal diet.. Everything made sense accept the water intake. .

I will however be salting everything with that Himalayan salt
 
tdogg2k said:
I looked at that veritcal diet.. Everything made sense accept the water intake. .

I will however be salting everything with that Himalayan salt
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I already have read/heard a lot about it but never actually got to read the entire thing but my first take away is how many adults have the luxury of getting 9-10 hours of sleep every night? lol I love Stan but I think he forgets that not everyone is an elite level athlete that have the ability to do things like that.
 
m boiz said:
I already have read/heard a lot about it but never actually got to read the entire thing but my first take away is how many adults have the luxury of getting 9-10 hours of sleep every night? lol I love Stan but I think he forgets that not everyone is an elite level athlete that have the ability to do things like that.
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Lol he was like 9-10 hours plus a 20/30 min nap...
Lol wtf is a nap........aint napped since i was 4
 
m boiz said:
Ive got all my old bench programs saved if you want to try any of those. Bench is the lift out of the big 3 that will benefit from bodybuilding style training and putting on size the most. I do 50 working reps in one session if not more.

I personally don't like 5/3/1 because it doesn't have enough volume or frequency, as a natural lifter you need both those to see real progress, I would switch to a 5x5 or something like, you can use this as a guide:

http://70sbig.com/blog/2012/05/prilepins-chart/

It is possible to hit the big 3 twice a week but your intensity and volume will have to be in check as well as diet and rest, my lower back didn't like squatting and DL twice a week.
Click to expand...

Thank you. I might take you up on that down the line. I've spent a few hours learning about RPE and how to utilize it. It's really interesting and I've never used it before so I just took the time to learn it, the corresponding % chart, using it to predict 1RM, etc etc. Feel like I have a good handle on it and put together a workout for today around bench/OHP/row just to see how it goes and to practicing using it.

I like to learn how things work and I want to have a career involving this stuff so I want to just try my hand at programming some more and see how it turns out. After I get back from the gym today I'm gonna map out a 6 week plan utilizing RPE. Essentially just trying to increase volume from week to week and gradually increase the working RPE whether it be changing my working RPE from week to week, from workout to workout, or maybe set to set. If you, or anyone, has any quick pointers regarding RPE I'd greatly appreciate it.

Interesting what you said by "bodybuilding style" on bench. I'll definitely make sure my volume is in place. Quick question though, how would you work heavier sets into your training then with such volume? For example, say you wanted to try out a heavy triple. You'd ramp up the weight, hit your triple, then hit a bunch of back down sets for volume? If you wanted to do a 3x3 at say RPE 9, would you ramp up to the 3x3 then back down sets for volume? Just curious as obviously doing 50 reps for sets of 3 at an RPE 9 would certainly take forever but working at those heavier intensities that require lower reps are essential, right?
 
On a side note, and I know I'll be regretting saying this in about 3 months, but I'm ready for winter. Nothing like walking out the gym after a workout into the cold, icy darkness that is the middle of winter in the northeast.
 
Olympus said:
On a side note, and I know I'll be regretting saying this in about 3 months, but I'm ready for winter. Nothing like walking out the gym after a workout into the cold, icy darkness that is the middle of winter in the northeast.
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download.jpeg


Foh
 
Olympus said:
On a side note, and I know I'll be regretting saying this in about 3 months, but I'm ready for winter. Nothing like walking out the gym after a workout into the cold, icy darkness that is the middle of winter in the northeast.
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My commute is downstairs to my basement. Foh with that snow and sleet brah
 
Olympus said:
On a side note, and I know I'll be regretting saying this in about 3 months, but I'm ready for winter. Nothing like walking out the gym after a workout into the cold, icy darkness that is the middle of winter in the northeast.
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Agreed
Love the winter head steamin like you just went kaioken x 20


Side note.
Why aint no one tell me butter sith rice was magical. I never liked butter but as ive gotten older cooking it in to my rice is clutch. Fluffier rice taste great.
 
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