Please critique my next training cycle

[xblitz44x]

I'm on my last week of an 8-week, single-factor 5x5 training cycle. I think I made some pretty good progress. You can view my journal here. Here are my before and after stats:

Weight: 194 -> 220lbs
Bench: 265 -> 315
Squat: 275x3 -> 385x3
Deadlift: 405x3 -> 510x3

I'm going to try the DF 5x5 program to see if I can stetch these numbers even further. My goals are:

Bench: 330x3
Squat: 415x3
Dead : 550x1

I've laid out the following program, see what you think and please reply if you have any comments/suggestions.

Monday:
Deadlift
Box Squat
Calfs

Tuesday:
Max Effort Bench
Bent Row
Push Press
Chin

Thursday:
Max Effort Squat
Stiff-Leg Deadlift (for assistance)
Good Morning
Calfs

Friday:
Pin Bench Press
Chins
Weighted Dips

If you would like to see the full schedule with goal weights for each week click here to download the excel spreadsheet . Keep in mind that the weights are just estimates and goals and will have to be adjusted each week depending on progress.

 

[Guinness5.0]

Thurday looks like death to me (GMs and SLDL might be a bit much IMO), and be careful with the pin bench press - I'm assuming you're using another term for 'rack lockout' there? If that's the case, just be careful of your shoulders. When I did 'em they caused me some pain, and my shoulders are pretty bulletproof (knock on wood ). And maybe do monday's box squats DE-style. That would be a great DL assist IMO.

Looks good though.

 

[xblitz44x]

I apologize for my ignorance but what is DE-style exactly? Thanks!

 

[BiggT]

I like it overall....just wanted to make you aware of the same concerns that Guiness noted. What I would do is get rid of the GMs after SLDL and atlernate them with deadlifts because you're at the point where weekly deads will start to burry you.

With the pin press, it's certainly not a bad idea, just make sure you set it up to work your own sticking point. You may even want to do them after flat bench and do push presses and some type of lighter bench work on the lighter upper body day.

This is just kind of thinking aloud, I like the overal idea. Are you keeping another journal?

 

[BiggT]

DE style is speed work. You work with 50%-65% or so of a max and use low reps with a lot of sets to get your volume in. Rest is generally less than 45 between sets. You perform the lift in an explosive/dynamic manner. Accomodating resistance like bands etc. are used a lot too. I've never worked with bands or chains or anything though.

Another option is to take 65-70% of your top squat from the heavy day and do 5 sets of 5 explosively with with no more than a min or so rest between sets.

 

[Guinness5.0]

Speed work. DE stands for 'dynamic effort'. WSB is big on it. Check this thread out to read about WSB in general - DE work is covered

FWIW your setup looks a LOT like a 'typical' WSB program. You may wanna really think about WSB for this cycle. Personally, I think WSB would be great for your goals.

 

[xblitz44x]

Thanks guys.

I'll drop the GMs. If I alternate deads with SLDLs then that leaves Thursday as just Squat and calves. Should I work anything else into it or leave it as just those two exercises?

With the pin press, it's certainly not a bad idea, just make sure you set it up to work your own sticking point. You may even want to do them after flat bench and do push presses and some type of lighter bench work on the lighter upper body day."

How about something like this...

Tuesday:
Max Effort Bench
Pin Press
Bent Row
Chin

Friday:
DE Effort Bench
Chins
Dip

Would that work?

Are you keeping another journal?

I certainly intend to keep another journal. I owe a lot of my success to the great advice I received on the last journal.

FWIW your setup looks a LOT like a 'typical' WSB program. You may wanna really think about WSB for this cycle. Personally, I think WSB would be great for your goals.

I think you're right. I'm going to do the box squats DE style. Thanks for teaching me how to beat you to a 600 DL

 

[BiggT]

Thanks guys.
How about something like this...

Tuesday:
Max Effort Bench
Pin Press
Bent Row
Chin

Friday:
DE Effort Bench
Chins
Dip

Would that work?

I

That will work really well. You could even add push presses or some other form of overhead work on the DE bench day if you wanted to.