Hey, thank you for your answers. Jim, what i mean by that is, that i had a cyst in my right tibia that was causing so much pain i could not train for almost 4 months. 3 weeks ago the pain almost vanished, the MRI i got this week shows that it is almost gone.
I use the 5/3 progression and now am currently in the 4th cycle. My plan looked like this for the last cycle since im training lower body again:
Press 5’s Pro (supersetted 5x10 v grip chins)
Fatbar Curl 5x10
Lateral/Rear delt raise 3x10
Deadlift 5’s Pro
Bulgarian split squat
Bench 5’sPro (supersetted with 5x10 chins)
T-Bar chest supported row 5x10
Facepulls/Pushdowns 100 reps
Thursday or Friday
Squat 5’s Pro
Hanging leg raise
I’m using ridiculously low TMs on the Squat (80 kg) and Deadlift (100kg).
The lower body assistance is done for 10 - 20 reps, very low weight too AND on the first workout for 1 set each, next week 2 sets each and so on until i reach 5 sets. Then i would be basically doing Dave Tate’s Periodization Bible from 2nd Edition.
Im getting really good results with this kind of upper body training, should i nonetheless switch to FSL, SSL and so on during the 5 cycles forward? How would i proceed to implement the other assistance?
If you need information about my strength, stats and so on:
height 187 cm (6’2") 94 kg (207 lbs), before the injury 98 kg (216 lbs)
press 5 RM 75 kg (165 lbs)
paused bench 5 RM 107.5 kg (237 lbs)
Squat 5x5 before injury 155 kg (342 lbs)
Deadlift 5 RM before injury 170 kg (375 lbs)
P.S. Enjoyed reading your new article Jim, very well written and made me understand better your new concepts.[/quote]
It’s always 5’s Pro/FSL for 3-6 weeks, then something harder for 3 weeks, MAYBE 6. 100% of people in my gym get stronger doing this. They also work very hard and very smart.
Keep Lower body stuff the same for twice as long as you think is necessary - people fuck up rehab 100% of the time as they have ONE good day (feel good) and then think, “It’s probably a pretty good idea to triple the volume and max out 14 times this week.”