Ive hit a wall and need your advice my S&P brothers, before i go to south Afrcia

[maori rule all]

Hey everyone the past month I've been on the pavel 5x5x5 routine and did pretty well with it I got my deadlift up 6 kg. However I've hit a wall and I'm changing up my routine to try and brake it. I was thinking of using the routine in the FAQ

day1 monday
Deadlift 5x5
BOR 3x5
Chins 3x5 weighted

day2 tuesday or wedensday
Bench press 5x5
clean and press 3x5
dips 3x5 weighted

Day 3 thrusday or firday
squat 5x5
front squat 3x5
one arm rows 3x5

What do you all think? and what days do you think I should dem them on, monday, wedensday, friday.


another thing though, Only doing each lift once a week can you get much gains doing this, eg/ like deadlifting 5 sets 5 reps once a week doesnt seem like I could get my numbers up much. I havn't tried a routine like this so I'm not sure on it.

 

[Prize_Scrapper]

Looks OK to me. Try it and see if it works. Only time will tell. Since I've started working out muscle groups once per week I've see massive gains. It's all about the right frequency and not over/undertrainingng. And eating like a beast.

 

[Sledge Hammer]

I have had good results (so far) with the 5x5 from Berardi's S2B:
Day 1 - squats 5x5 & bench 5x5
Day 2 - clean & press 5x5 & chins 5x5
Day 3 - dips 5x5 & dls 5x5

Then supplement each day with some assistance exercises. Recovery is never an issue for me, and i think part of it is the way the lifts are set-up.

 

[maori rule all]

So really If i stick to it, lift hard, eat well I should get the gains. I just don't like the thought of lifting once a week for every lift

 

[Brendon Katz]

wher u goin in sa? do u wrestle/box/otherma at all? if so, and ur in johannesburg, come train at my gym!

 

[maori rule all]

sorry bro im going to Cape town. I do mma. but I'm going for a rugby tour.

 

[Brad Morris]

Lifting once a week you can get good gains!

As you said

If i stick to it, lift hard, eat well

yes you will make gains!

 

[ThinkGreen]

This routine looks efficient to me, I'd replace one armed rows with OH Squats though.

 

[maori rule all]

Lifting once a week you can get good gains!

As you said yes you will make gains!

cheers bro. I see your a pro fighter do you have a log up at the moment?

 

[maori rule all]

This routine looks efficient to me, I'd replace one armed rows with OH Squats though.

cheers. I was thinking one arm rows however for functional strength in rugby. Your pulling on a lot of peoples legs in rugby and it's that pulling motion so I thought I would add it in. I was thinging of replacing that though if I could get my hands on a sand bag and do some work with that.

 

[ThinkGreen]

cheers. I was thinking one arm rows however for functional strength in rugby. Your pulling on a lot of peoples legs in rugby and it's that pulling motion so I thought I would add it in. I was thinging of replacing that though if I could get my hands on a sand bag and do some work with that.

Well I see the reasoning with that I'm just very biased towards OH Squats:icon_chee You could try some one arm snatches too if you're looking for some functional strength,

 

[maori rule all]

lol don't worry about it, I might try them anyway theres been a sort of love for them recently around the board. Is there much of an athletic carryover. One arm snatches I havn't heard of these thinkgreen, how do they go?

 

[Forcetti]

Heres an article about the one arm snatch

http://www.t-nation.com/findArticle.do?article=06-003-training

 

[ThinkGreen]

lol don't worry about it, I might try them anyway theres been a sort of love for them recently around the board. Is there much of an athletic carryover. One arm snatches I havn't heard of these thinkgreen, how do they go?

OH Squats contain a tremendous carry over to athletics. Here's a cool little article about the OH Squat:
http://www.dragondoor.com/articler/mode3/295/

 

[maori rule all]

wwooowwww just done my deadlifts, Bor and chin ups I think my backs been raped lol