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Post by julian96 on Nov 4, 2015 15:59:07 GMT -5
Hello im 19 years old. been lifting for 3 years now. Running strong lifts, 5x5 , some bodybuilder routines and self made routines. now i currently run jim wendler 531. My lifts are : Deadlift : 120kg squat : 130kg bench : 110kg press: 70kg I started at 65 kilos, but now im 88kg, still visable abs:D i got up in weight and some kgs up in the lifts but now much... My questing is if i should drop the 5/3/1 and move over to more powerliftiing routine. like sheiko or something:) DOnt get why my lifts are so low:( ... plizz anyone strong out there?  |
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Post by dbunch on Nov 4, 2015 17:32:35 GMT -5
Hi Julian,
Welcome aboard
First off I think 5/3/1 is a great beginner / intermediate routine. I use it myself and I got some good gains out of it. I would say the routine is not the problem.
Unfortunately there is not enough information here to answer you real question “Why am I not making the progress I want to?”
You said you have been lifting for 3 years how much of that time were you using a structured program?
How long have you been using 5/3/1 – what numbers did you use to start the program, how did you calculate them. What flavor or 5/3/1 are you using? What is your training schedule?
I think the first step would be to keep a log of your training. I would highly recommend that you start a log in the log section, that way people can review and offer you feedback. At this point be very detailed.
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Post by 3speed on Nov 4, 2015 19:50:53 GMT -5
^^Excellent advice. I know you started a log back in August but you didn't follow through with it. There are some very knowledgeable people who are willing to help but you have to provide details. Otherwise, it would be pure guesswork and that wouldn't help anyone.
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Post by julian96 on Nov 5, 2015 5:21:19 GMT -5
Ive followed strong lifts and then 5/3/1 for 1,5yeas now.
Started with the bar on strong lifts.
Started with 90% of max on 5/3/1 .
Started 90%
Off
Deadlift 120
Squat 130
Bench 110
Press 70
And now the training max is at
Deadlift 130
Squat 140
Bench 108
Press 72,5
So my max should be
Deadlift 145
Squat 155
Bench 120
Press 80
Been doing normal 5/3/1 on main lifts and first set last for multiply.
So my press day i do 3x5 press
5x5 bench press
Chins 50
Dips 30
And seated rows
Biceps and triceps work
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Post by Cormac on Nov 5, 2015 5:52:42 GMT -5
Julian - Speaking from experience I really think you should find a program that you will stick too for the long haul and stop program jumping every time you hear of a new method like Sheiko, Cube, Juggernaut etc.
I think Dbunch hit the nail on the head when he said you should keep a detailed log. Their are some really experienced lifters on the forum that will point you in the right direction.
I'd imagine for you right now that good old fashioned linear progression would work wonders for you. By this I mean
WEEK1 - squat - 100kg x 5, 100kg x 5, 100kg x 9 rest 3-5 mins between sets
week2 - squat - 102.5kg x 5 102.5kg x 5, 102.5 kg x 8
week3 - squat- 105kg x 5, 105kg x 5, 105kg x 8
keep progressing forward until you can't maintain the 3 sets of 5 reps. This is just a suggestion but it's a very simple plan that works.
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Post by osu122975 on Nov 5, 2015 7:10:47 GMT -5
Hello im 19 years old. been lifting for 3 years now. Running strong lifts, 5x5 , some bodybuilder routines and self made routines. now i currently run jim wendler 531. My lifts are : Deadlift : 120kg squat : 130kg bench : 110kg press: 70kg I started at 65 kilos, but now im 88kg, still visable abs:D i got up in weight and some kgs up in the lifts but now much... My questing is if i should drop the 5/3/1 and move over to more powerliftiing routine. like sheiko or something:) DOnt get why my lifts are so low:( ... plizz anyone strong out there? Training is more than lifting weights. Make sure you are eating 500-1000 calories more per day than your maintenance level. Make sure you are getting enough sleep. If you are worried about your abs: STOP. Go do bodybuilding. Powerlifting is primarily about getting stronger in the 3 lifts. Many times, you just need to back off. Try and incorporate heavy week then light week and alternate them. |
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Post by dbunch on Nov 7, 2015 7:51:59 GMT -5
julian96 let us know how you are doing - we all look forward to following you progress.
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Post by julian96 on Nov 8, 2015 16:10:35 GMT -5
Thanks guys! I talked to some people that are alot stronger then me. But not very experianced. Told me to look in to dietmar program. Anyone hears of it? He ran a 6 day program where he did squats every day. I thinks thats to hard. He said that 5/3/1 was not working for him cuz og low volum and that he dont do the main lifts that often. Im currently having a cold and need some days to get back to normal. So its perfect for me to figure out what program and how i will plan my eating and training . Im very motivated to get strong now. Saw Jesse norris the other day, very strong dude. I want to be as strong as i can get , but i want to lift raw! So a good raw powerlifting program. When i find a program i like , i will stick with it and go all in for strength gains! So help me out?  Then i will finaly start a log on this site, where do i put it? Thanks all |
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Post by osu122975 on Nov 9, 2015 7:28:30 GMT -5
Personally, for me, my best progress has been using CAT training. But even in that, you have to know when to back off and do some lighter volume.
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Post by dbunch on Nov 9, 2015 12:02:08 GMT -5
whatever you do keep in mind there are no quick / easy fixed. everything is going to take time and require you to put in the work.
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Then i will finaly start a log on this site, where do i put it?