do some close grip benching instead mate, and on another day of the week hit some db pressing plus some higher rep normal benching.

its worth a try imo. It helped me big time.

Mark, i think avoiding flat bench and doing other benching is a big mistake. My db bench increases very well but in reality does very little for my bb bench and iv actually lost strength. its obvious i just need to stick at it and hammer away.

Ash im not gona fuck with the programme iv just started just yet, i need to give it a sufficient try. im on week 3 of 9 so still quite some time to go.

I'm sure it'll come good.

My BB Bench used to be pretty crap compared to DB's as I never really stuck at it for long and always moved back.

Changing gym's forced me into BB Bench due to light DB's and over time my BB Bench soared.

Week 3 - wokrout 2 - tough!

squats

bar x 10
40 x 8
60 x 5
100 x 5
150 x 5
150 x 5
150 x 5

Stopped 2 sets short.

Maaan, squatting 3 times per week is fooking me up! feeling really fatigued...suppose its part of the programme!

Deadlift

60 x 5
100 x 5
140 x 5
180 x 5
202.5 x 5
202.5 x 5
202.5 x 5

Oh dear, stopped two sets short again, i can't handle this volume, not today.

Pushpress

40 x 8
60 x 5
80 x 5
80 x 5
80 x 5

decided i may aswell do 5 x 3 today

Pullups

5
5
5

Man! im fatigued, i've decided to kick the cardio up the bum, well just do some easy stuff because the killer cardio must be eating into my recovery and this is not a programme to be take lightly. My weights are severly down due to fatigue, all i can hope is after the deload some serious super compensation will take place and ill trash my pbs, otherwise I will have to re-evalutate my programme once again.

Feeling the heat Karlos?

I wouldn't worry too much about the deadlifts. A lot of people drop down to 3 sets once they're lifting double their body weight or more. I plan to do it when I start mine next week.

Really should try and keep to 5x5 for the other lifts though, especially the squats.

Also wouldn't worry about feeling fatigued. My legs always feel hammered by the second session of the third week but it doesn't get much worse physically. Mentally on the other hand....

Keep up the good work. Really looking forward to the numbers you'll be hitting in a few weeks.

Oh yes! almost burnt out! heavy (ish) squatting 3 times a week isn't pretty.

I figured i would take it abit easy today, infact im not even sure why the squats are included on wednesday? One session for heavy volume and one for ramped heavier weights! what is the middle session for? to stop you recovering? It seems like the aim of this programme is indeed to overtrain!

I hope i hit some big pbs in week 9 otherwise i've just been running myself into the groyund for no reason!

Karlos wrote:Oh yes! almost burnt out! heavy (ish) squatting 3 times a week isn't pretty.

I figured i would take it abit easy today, infact im not even sure why the squats are included on wednesday? One session for heavy volume and one for ramped heavier weights! what is the middle session for? to stop you recovering? It seems like the aim of this programme is indeed to overtrain!

I hope i hit some big pbs in week 9 otherwise i've just been running myself into the groyund for no reason!

Exactly mate, the squats on Wednesday are to add volume. The idea is that you don't recover & accumulate fatigue, you might think of it as a period of planned overtraining. You should then get the benefits of supercompensation when you've deloaded & get into the intensity phase.

Quit whining you lazy fooker...

Just get squatting

haha sounds good in theory...but when my training is so poor currently it will seem like a miracle to come out at the end with big pbs, maybe it's just a psychological barrier i've got to overcome.When your tired in training and it's a physical and mental challenge of doing gruelling heavy sets one after another, it doesn't 'feel' as though you doing yourself any good. Also im not enjoying the lack of variation, i mean i love squats but doing them 3 times a week i love them slightly less, the first set is painful on my aching muscles. If this programme gives me results then sure, i'll give it another go, but all in all i think it's certainly less fun that upper/lower split and perhaps not for me, but i'll see how i feel after week 9.

lol rilla, you're a harsh man.

K-dawg, I only gotz hood luv for ya!

If I can squat three times a week, so can you...
(I don't right now though )

haha i just feel like moaning after my shit workout today ok! But i swear, i best gain some magical super strength in my next phase from all this hard work.

Mentally just keep pushing through it.

Your body will start to tollerate it pretty soon and then it'll be major PB time for you

Ir eckon by about week 6-7 it'll start to turn around.

Yeah, i will do. I think dropping the killer cardio will help me out alittle bit, ill just do some fast incline walking instead. Hopefully week 5 will be the turn around, a little rest followed by reduced volume, can't wait.

i was lookign forward to following the journal of an MP legend, Karlos and this is what i find! lets seem some big PB's Big yin!



Rab

lol! not the 'disappointment treatment' Its just..its just i've started a new programme and im not used to all the high volume..sniffle..sniffle

Your lifting some heavy stuff dude

Am I right in thinking you're doing this programme on a calorie deficit Karl? If you are, I think that could be part of the problem.

Richard wrote:Am I right in thinking you're doing this programme on a calorie deficit Karl? If you are, I think that could be part of the problem.

Yeah possibly, im eating near matainence i think, nothing radically low. I also may have been silly hitting the cardio so hard after every lifting session. Going to go for 15-20 mins fast walk now instead.

Last session of week 3 tomorrow, i havn't done too bad so far, failed by 1 rep on the bench and cut out a few sets last session, still hit the weight though. Im hoping it will run smoothly tomorrow, it should.

Cracking session - week 3 - session 3!

DE/Jump squats

bar x 10
40 x 5
60 x 5
80 x 5
100 x 5

Working sets...

112.5 x 5
132.5 x 5
150 x 5
170 x 5
188 x 5

really quite tough, but nailed.

Flat Bench - 2 sec pause at chest.

bar x 10
40 x 5
60 x 5
87 x 5
87 x 5
87 x 5
87 x 5
87 x 5

I bench better with a pause i think...what the hell is going on with my bench? With a pause, i felt..how can i describe this..like a build up of tension in my working muscles, and it really helped me power the reps up and it felt more comfortable on my joints. This will be interesting next week on the ramped sets.

Pendlays

bar x 10
40 x 5
60 x 5
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

All very nice and explosive, i think i may have been too conservative with these.

CG decline bench

bar x 10
60 x 10
90 x 10

EZ curls

30 x 10
50 x 10
60 x 5 - d'oh.

Isometric pushup

60 seconds

This killed! my joints ached. I threw this in after reading and article on tnation, they are apparently good for strengthening the joints used in benching.

Cardio

15 minutes steady cardio at ~160 bmp.

Very smooth workout, bring on week 4!

good stuff K!

Nice to see it back on track after the bad un midweek.

Uhm 100kg jump squats?

I was only getting about 2mm off the floor but a jumps a jump right?

Felt alot better today, wednesday i was really rather exhausted.

Heh, I think I'd call that a DE squat with an unintentional liftoff...

I'm considering benching again after a loooong break, my shoulders don't agree with the heavy dips. Will be looking to beat you. You're a bit stronger than me still though...

according to the programme, i will be benching 100 x 5 on the ramped sets next week..can you keep up with the tubby powerlifter who can't bench?? bring it on!

Not sure really, as I haven't benched for a long time... Though 100x3 doesn't seem unrealistic to me. Bench is easily one of the more natural lifts for me, as annoying as that is. I'd really prefer to feel the same way about squats, that's why I haven't benched for so long, so my squats could catch up...