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  1. #21
    Crissy Guest

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    Exactly what I tried to explain, but with my bad written English, I fail...thanks, Jeff to translate my words in something easy to understand.

  2. #22
    b-marz is offline Member
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    Jeff,

    There are two concerns I have

    1) If I do more than that my workout will go significantly over an hour, which then defeats the purpose of training for strength as I understand it. Cardio is one thing, but I have noticed a significant loss of energy after an hour and fifteen minutes if I'm lifting heavy weight. Like I said before, a squat, deadlift, or any related exercise routine takes a solid 45 minutes at least.

    2) I don't want to be burning my arms out before going to other lifts, that will negatively affect my strength in the other lifts. I know you can do pressing before deadlift, but I wouldn't exhaust me arms before squat. Been there, done that, bad idea. Thankfully I didn't do any real damage.

    Give those two concerns, I don't see what other options I have other than just massively upping my volume on the days I do press. Right now on the days I do press I have between 16,000lb and 18,000lb of volume, though not all of that is pressing. I didn't break it down into each exercise, I just kept a record of the total volume for each day. press movements would take less than half of that because pullups add a lot to the volume since I'm 195 and I add weight to them. I could try making the pressing volume 12,000lbs by itself before moving to pulling (pullups, rows, etc) maybe that's a better option for me?

    Press 135lb x 3rep x 20sets
    Narrow Bench 155lb x 3rep x 10sets

    I don't know If I could do that since 135lb is about 70% of my max, and I'm not sure how well bench pressing would fair at that point, but I could give it a shot. Pullups would suck after that though

  3. #23
    RJ79 is offline Senior Member
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    B-marz it took me between 1-1.5yrs to increase it that much. Some of that was learning the skill of pressing a barbell because ALL of my pressing was one arm kbs before that.

    I took a long layoff due to some injury issues (only benched) and have since returned to using 5/3/1 for the last couple months for ohp and bench. I'm beating rep maxes from before already while maintaining or losing weight. Start light and end heavy.

    Don't rush maxing out. If you work 5/3/1 then switch to heavier 3x3 then work to a heavy triple then to a double then either reboot or try your single I guarantee you will get stronger. This takes time and patience though.

    You are looking at 3-4 weeks and I'm talking at least a year. If you don't plan to stop training this shouldn't be a big deal.

  4. #24
    RJ79 is offline Senior Member
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    If you are looking at 3-4 weeks and low reps for a lot of sets I'd do around 90% for 10 singles. I just saw your 70% for 20 sets of 3 above my post.

    More than one way to skin a cat.

  5. #25
    b-marz is offline Member
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    Quote Originally Posted by RJ79 View Post
    If you are looking at 3-4 weeks and low reps for a lot of sets I'd do around 90% for 10 singles. I just saw your 70% for 20 sets of 3 above my post.

    More than one way to skin a cat.
    Wouldn't 90% burn out my CNS pretty fast?

  6. #26
    RJ79 is offline Senior Member
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    I should have clarified I wouldn't do that more than once a week. I personally do not believe your cns will burn out from doing that for a month. Others will differ in their opinions. The weight you will be handling will not be too much for you to recover from IMO.

    I'm still a fan of slow and steady she goes.

    I don't think you need to get overly complicated in your approach. I ohp'd last night. Here is exactly what I did.
    Cycle 2 week 3 Training Max 195
    145x5
    165x3
    185x9
    135x3x8
    Blast strap reverse flys or scarecrows (whatever they are called) 3 x 15
    Hammer Curls 30s x 3 x 10

    I'll bench later in the week.

    This lighter 5/3/1 work in the beginning really helps build not only a base but also confidence with the lift for me.

    Did I miss why you want to push your press up so fast other than its bothering you? Do you have a competition coming up?

  7. #27
    b-marz is offline Member
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    Quote Originally Posted by RJ79 View Post
    Did I miss why you want to push your press up so fast other than its bothering you? Do you have a competition coming up?
    It's the only lift I'm lagging significantly. I'm 195lb, which means in strongman I'm in the 176 to 200lb class, which means ALL the overhead pressing is over 200lb for reps and I have only pressed 195lb once in my life for one rep.

    Typically I see 225 to 250 being pressed for reps, or a 100 to 120lb dumbell for one arm pressing.

    I CAN'T DO ANY OF THAT =(

    And it isn't for a lack of trying

    I am competitive in all my other lifts, deadlifts at my weight class are usually around 455lb, i can crack off 15 reps in competition no problem. I typically win the lower body focused events, and loose in anything requiring upper body power like stones, yoke press, odd object pressing, etc. The only exception is I have a killer grip and have walked off with 220lb in each hand in the farmers (that HURTS in case you were wondering).

    So yes, I am in a hurry. I'd like to win something while I'm still in my 20's and not have pathetic arms while the rest of me grows without issue.

    As some one once said, "He who understands life doesn't hurry, but he who understands death does."

  8. #28
    RJ79 is offline Senior Member
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    I get what you are saying. I'd really give 5/3/1 a shot. I just read back through this and saw fatman had a similar experience to mine.

    I'd use ohp as my main lift and push press after. You can decide where you put tricep/bicep work and upperback/lats.

    I've never done direct bicep work or tricep work outside of various presses and I believe that has held back my ohp and bench.

  9. #29
    RJ79 is offline Senior Member
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    My arms are literally comical looking compared to my chest, shoulders, and upper back.

  10. #30
    b-marz is offline Member
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    Where do I get the Wendler's 5/3/1 e-book? I checked his website but it's poorly constructed and I wasn't sure if I was getting the e-book or not,m and the print one is sold out.....

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