Smart Health Shop Forum Blog: Nation three/1 Training

Wednesday, September 3, 2014

Nation three/1 Training

I’ve began training seriously 8 months ago, now I’m 5 cycles in 5/3/1 (took a 1 month trip in may and had to reset after that, that’s why only 5 cycles in 8 months)

I started really really weak, I wasn’t skinny fat, more like skinny skinny lol, anyway I’ve made progress slowly but surely, here are my stats for now:

OHP: 105

Bench: 145

Deadlift: 265

Squat: 210

Height: 5’10

Weight: ~160

I’ve just started 5/3/1 with FSL and BBB as assistance (was on regular 5/3/1 triumvirate before), here’s my template.

-Deadlift 5/3/1

-Front squat BBB

-Lying leg curls

-Abs

-Bench 5/3/1

-OHP BBB

-Weighted pull ups ( wide pronated grip)

-Squat 5/3/1

-Snatch grip deadlift BBB (to help work on getting my hips down in the starting position and push more with the quads because I’m very low back dominant and tend to round a bit on regular DL)

-Abs

-OHP 5/3/1

-Incline bench BBB

-Chin ups (neutral grip)

-Reverse flyes

I’m obviously still very weak, but my goals for now is to attain repectable strength in all areas and gain ~20 pounds before reassessing:

body weight bench

body weight OHP

2x body weight deadlift

1.5x body weight squat

As that you may bet from my lifts, I am about 5-6 cycles faraway from my targets in each elevate with the exception of OHP, which I suck at.

Listed here are my questions:

- Is incline bench BBB a sensible choice? I incorporated it as a result of my vulnerable level on the bench is within the heart (shoulder weak spot) so I figured it will lend a hand greater than common bench or paused reps.

- Any concept to get higher on OHP?

- The place to position dips in my pursuits? I really like the exercice and really feel it very smartly working my triceps, shoulders and chest, however each time I get to in fact doing them, I am on a regular basis too drained from the exercise to do greater than 1-2 units.

- I wish to consume far more, I do know ]]>