LOL.. september would be cool. I'm fine with eliminating flat bench for a while. one session and my right pec is acting up again smh

7/17 bw 160

shoulder prehabs

military press
bar x5 x5
95x3
115x3
135x3
165x3 x3
135x6 x2

klokov press
95x6 x2

muscle ups
3x2r

chinups
1x25 (pr)

trying to do less work and eat less. hopefully taking wednesday off

Hey Busto, I need your expert guru OHP guidance. So my OHP is complete garbage and really just didn't go up on SS and now on 5/3/1 so far hasn't been really moving either (my bench also hasn't gone up much but I'd like to focus on OHP more since it's weaker and should translate into a better bench too)...

So, I was thinking (as you know) about doing Smolov Jr but then everyone who gave me feedback on it said to not do it and instead modify my 5/3/1 programming. What is your opinion on the matter, should I go with:

5/3/1+Smolov Jr

or

This tweaked 5/3/1 programming

In general, I'd appreciate any advice specific towards tweaking my program in a way to help my OHP (and bench). Except dips, I tried those and my shoulders both felt like they might explode. I guess I can try them heavily assisted and ease into them but I'm not sure my shoulders are up for them mid to long term.

You could try inlcine press after bench and CG bench after press on 5/3/1 to get more pressing volume in as well

Weasel - that's the exact programming of my 5/3/1 programming tweak. I'd switch to the simple strength template and those assistant lifts would be heavier than "normal" and be treated kind of like the main lifts.

Or are you recommending a do even more of them somehow?

That link wouldnt open on my phone. That is what i was talking about

Weasel - cool. It's good to know that was someone's go-to advice. I really expected my OHP to move on 5/3/1 BBB template, but I guess it's just not enough heavy pressing for me and the bro-pressing assistance isn't enough.

I still want to hear detailed thoughts/ideas from Busto though. He is the resident press expert imo. I guess G4S, Greenbast, and Cobra maybe are stronger but they are all semi-professional strength athletes.

Yugo- I like what Weasel said to do, so I'd do your tweaked 5/3/1 programming. If I were to make a change considering you want to increase your OHP (which should in turn increase your bench.. I believe it does *shrug*), I'd make my main lifts be OHP and incline bench.

You can then keep your assistance lifts the same (swapping flat/incline) or just do incline on both (which is what I'd do). You could also do OHP as assistance on incline day, so you would get more ohp'ing in, but I'd just do incline bench on both. A final thought would be to use your OHP grip on all of your pressing movements, and maybe even for pullups


and #heylookatme

https://www.youtube.com/watch?v=qI0cIJ15XhY

youtube hacked?

What u mean?

Surprise.. No off day

7/18 bw 157

Hbbs
Bar x5
115x5
155x3
185x3
205x3
225x1 paused
245x1
225x1

Tried tabata FS with 65lbs, nearly passed out after a minute

35lb Kb swings 30 sec on 30 sec off for 5 min

Pullups
2x12

I'm over keto.. Idk if its cuz I'm leaner than when I did rfl, but i'm so damn hungry all the time. Will be eating carbs daily and see how that goes.

Maybe i'll stick to some consistent training soon and just change my diet every other week instead

tabata fs sounds terrible

So, to confirm, are you saying you would do this:

For OHP day:
main: OHP
main assist: Incline Bench

For Bench day:
main: Incline Bench
main assist: more Incline Bench (or OHPing)

[quote]
and #heylookatme

https://www.youtube.com/watch?v=qI0cIJ15XhY

Yeah budddddddday! Did you think about going for more? I mean, it looked to me like you had maybe 1-2 more in the tank, especially if you resorted to a bit of dolphin kick or kipping.

At what point in your mind did tabata FS sound like a good idea? And, more importantly, was it a good idea? There has to be a better way to accomplish whatever it is you were shooting for, lol.

You know what -- **** you and your never-ending string of pull-ups, okay?

That link doesn't work for me in FF or IE. wtf?

Embed or the link, either way.

"A script on this page may be busy, or it may have stopped responding. You can stop the script now, or you can continue to see if the script will complete."

also getting the script thing

Yeah, I was getting it at home using Firefox, but here at work using Chrome it seems fine. I was having all sorts of issues yesterday though with YouTube on Firefox though, not just Busto's vid.