Originally Posted by
Sc0rpi0n
Sup Boss, hope everything's going good.
Sorry in advance for a really long post, maybe grab something to eat, but I really can't shorten it if I want a great advice. Which I do lol thanks in advance if you read it all.
I went to my first meet back in May, almost June, finished 4th (already wrote this here a while back, alongside the sleepy left arm and leg), but wasn't pleased with how I did on squats, plus my form on deads broke after the first attempt, so I focused more on both static and dynamic stretching, and perfecting those 2 lifts as much as I could. I implemented front squats on different day then my regular squat day and it helped A LOT, so thanks for that.
Anyway, I have a couple of questions, since I gained some knowledge on how my body works and what to implement things on a weekly basis, so I'd like to hear your thoughts and maybe some suggestions.
On Monday, I do regular bench press (everything paused), close-grip (sometimes paused), spoto press (can't always find help, but sometimes board press), flat dumbbell press and I thought about adding dips on that day.
On Tuesday, low bar squats, after that either high bar squats (paused or not), pin squats (just above parallel), barbell rows (sometimes controlled, sometimes really heavy, focusing on just moving the weight up as fast and aggressive as possible) and I thought of doing pull-ups on that day.
Wednesday was a shoulders and triceps day, but I changed it to only shoulders, because I do seated barbell press, dumbbell lateral raises, rear delt fly, facepulls and I thought about adding incline bench press on that day, after the barbell press.
Thursday is deadlift day, regular deads and if it isn't too heavy, I do almost always deficit deads and then choose between block pulls, paused deads or snatch grip deads, after that one-arm dumbbell row always.
On Friday I bench again, but more for volume (thought about this being a speed day or something in between), then floor press and after that front squats, either paused or not and I thought about doing light triceps accessory work on this day, like barbell and dumbbell skullcrushers, cable pressdown (pushdown, whatever) and maybe some one-arm overhead extensions. I made a lot of progress with both form and weight in these couple of months on squats and deads, because I moved front squats on a separate day, implemented paused squats and deads, plus moving the barbell row away from deads, since that was too hard on my lower back.
Basically, what I'm asking is this:
1) What are your thoughts on this program? (before the potential changes that is)
2) What are your thoughts on the changes I want to make? (dips, pull-ups, incline bench press and pushing "small" accessory work for triceps to the end of the week)
3) Any suggestions for some changes other than what I mentioned?
4) (more of a general question) I'm maybe going to a meet in about 8-10 weeks, so when should I drop accessory work and is it everything or just different variations of the main lifts?
When it comes to reps and sets, I basically follow a linear progression style of training, you told me a while back it's a smart way to do things so I stayed with it, still doing good. For the accessory work, for bench, squats and deads (close-grip, paused squats or deads, deficit or block deads, pin squats or bench press) I do 2-4 sets, 2-5 (maybe 6 for close-grip benching) reps. All of the other things, dumbbell and cable stuff are 10-15 reps usually.
Oh and the reason for these changes - I want to focus more on my bench now. Sorry for the awfully long post, but I wanted to give you a good insight in what I'm doing, what I want to focus on and what I'm thinking I should change, so you could give me as much precise answer as you can.
Thanks!