T Nation

Not Raising the TM


#1

Just putting this out there to see where the general opinion stands...ive been doing 531 with jokers ( to satisfy my urge to do heavy singles ) and FSL to satisfy my inner volume whore..all has been really going well except for the damn press...im getting the reps but barely, so im thinking i programmed to high..example last night was 3's and i got my 3 reps + 3 reps and last time on my 1's i got +2 more..

im not really happy about the reps and figure i should just stay put with the TM until i get them maybe around the target +5 more- any one else doing this? ive never been a great presser or repper, so im really not all that surprised.


#2

Drop the training max an start eating more.


#3

[quote]antknee1 wrote:
Just putting this out there to see where the general opinion stands…ive been doing 531 with jokers ( to satisfy my urge to do heavy singles ) and FSL to satisfy my inner volume whore…all has been really going well except for the damn press…im getting the reps but barely, so im thinking i programmed to high…example last night was 3’s and i got my 3 reps + 3 reps and last time on my 1’s i got +2 more…

im not really happy about the reps and figure i should just stay put with the TM until i get them maybe around the target +5 more- any one else doing this? ive never been a great presser or repper, so im really not all that surprised.[/quote]

You got the minimum reps plus more, what’s the problem? If you’re not happy you can always recalculate your 1RM, maybe set a TM of 85% and go from there. With your FSL sets try doing them as paused reps.

Definitely make sure you’re eating.


#4

thanks guys…i guess i was feeling like i was grinding a bit too much on the reps…all my other lifts im capping at 8- 10 on the max sets alot of the time, so maybe the issue was in my head… i guess if im getting above the 531’s im ok to bump by 5%.

eating, yeah, i could do a bit more. im coming off a great summer of progess and had some nagging injuries i was sort of rehabbing so my diet laxed a bit…

pressing… i love doing them, i just suck at them.


#5

My advice is to adhere to 5/3 and set PR’s.


#6

[quote]antknee1 wrote:
Just putting this out there to see where the general opinion stands…ive been doing 531 with jokers ( to satisfy my urge to do heavy singles ) and FSL to satisfy my inner volume whore…all has been really going well except for the damn press…im getting the reps but barely, so im thinking i programmed to high…example last night was 3’s and i got my 3 reps + 3 reps and last time on my 1’s i got +2 more…

im not really happy about the reps and figure i should just stay put with the TM until i get them maybe around the target +5 more- any one else doing this? ive never been a great presser or repper, so im really not all that surprised.[/quote]

As the saying goes… “to press a lot you have to press a lot.” On you press day you’ll get plenty of volume from the 5/3/1 reps + jokers + fsl. On bench day, do some presses. If your recovery allows for it, do some more presses on another day too. And finally, eat more. Sometimes you find a skinny dude that can pull heavy but this is not the case with strict pressing.


#7

Remember, slow progress is still PROGRESS.

Don’t look at it as you ‘suck’ at pressing… maybe your better (whether it’s strength/technique) at the other 3.

Stick with it until you can’t hit the required reps, then reset.

Progress is progress.


#8

i guess ’ suck ’ is relative… not that im a huge numbers guy, but im at 60% of my bench at grinding 205 press on a 340 bench… would love to hit 225x3. i think i got caught up in a numbers thing while i should just focus on hitting my numbers and setting small PR’s along the way.

thanks to all for the input


#9

If you want to add more weight to the bar at some point you are going to have to add more weight to the bar.


#10

lol trust me, ive been training a long time and i have no issues adding weight to the bar… im trying to change my approach in order to hit some long term goals ( 405 bench- last done in my 20’s, overhead 225x3-5, 575 deadlift among them ). i want to start low, set PR’s and ride this out as long as i can before i go stale or get hurt. i didnt want to add weight before i was ready for it, or before the program dictated.


#11

Everyone thinks the human body and thus strength conforms to some kind of logic- it does not. There are simply times when some things improve and others do not. I have had months and months of my bench tm DECREASING because for whatever reason I just got weaker on the bench.
I learned to look at the complete picture- my deadlift has basically done nothing but improve since I started this program almost a decade ago- squat has literally been a few steps forward and a few steps back- but overall I am squatting and pulling more for more than I was in 2007- when I was 37. Now I am pushing 50 and improving- still. The bench for me in many ways is still just a fuckin mystery.
Constantly evaluating and then tightening up my form is the best advice I can give- because over time- everyone changes physically in 1 way or another and with that- leverages, flexibility- the whole thing- changes. But you can use that to your advantage if you play your cards right
Also- there are a lot of places to find strength- set records on your FSL- do jokers- whatever- in fact- if you use the rep-max calculator from the book you really have a lot of options.