If the assistance is still the same as the main movement, I found that it actually helped. If it's different though, I found it counterproductive to go heavy.

Eg I'd finish my bench set and head straight to heavy dumbbells. The following week my bench strength would stay the same or weaken. Just what I've found, feel free to experiment!
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I think my back is almost 100%. It felt like it has been a few months, but it was just a few weeks that passed. Hoping to make my return next week.
Lesson learned, form is crucial.

I found the workouts on 5/3/1 were too easy so i went heavy on all assistance work and did more exercises than that was asked.

Haha I'm guilty of letting my ego get in the way too.

I find it best when I use a weight that is light enough where I don't need more than 1-2 min breaks in between sets. If I need 3-4 min breaks, or if I'm not getting 10-12 reps, I know I'm going to heavy for me.

not to mention, core work is ALSO very crucial

What's core ?
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played for hugh boyd in richmond, linebacker and running back. down to play in a flag league in the summer?

i go pretty heavy but less volume. will try to get at least 2x10 then a heavy set. for example for close grip ill go 185x10, 205x10 then 225 for like 5-7

from Layne Norton's FB the other tday

"Wow, hit 555 for 9 tonight on squat. I gotta stop overtraining and one day maybe I can get good at this weightlifting thing."

Thanks for the input on the 5/3/1. I know this might not sound like a good idea, but would it be stupid to completely disregard the program on bench days, and do my own thing and follow the routine for everything else?

I'll probably stick with the program, but I feel like what I'm doing right now is working so well..it seems unreasonable to switch to something else.

First day back to gym for my upper body since my injury , hope 1.5 months was enough..

Can't go too hard , do not want to hurt myself again.
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Serious question, but do any of you guys deal with bi-polar disorder?

If what you're doing now is working well, it would be crazy to change anything!

Absolutely nothing wrong with doing what you're doing for bench, and 5/3/1 for the other 3 lifts.

Nope
Just get jacked Brah
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rspct the srs tag :whipped:

315 squat is within my reach

It's all about staying consistent with things, setting long-term goals, and keeping those goals within reach. It's when people stray off path, and look for the short-term goals and lust for immediate satisfaction, that they find themselves confused and often depressed because their goals are no longer clear to them.

I don't really know you enough to know what your goals are, but we all have goals, and when you religiously plan and execute your actions towards those goals 100% of the time, you'll gain a better sense of competence/security for yourself, and acknowledgement from the people you surround yourself with.

This is off an excerpt I read off of some thread, but its "easier to commit to things 100% of the time than 98% of the time".

This means commiting yourself to the gym 100%, getting every single rep, set, and exercise done before you head home- not giving a single fuck about anything else going on that could lead you to do otherwise. Because that moment you give yourself an excuse not to go to the gym (relationship problems, lost a wallet, unemployed, etc) and you skip out on a session, it's a chain reaction and you start skipping out on gym days more and more.

It might seem like a ritualistic thing to do, but when you commit to yourself, your goals, and the things you believe in, your mood will stabilize, and you'll feel like you're in control.

Being able to restructure and reframe the way you think is something that can go a long ways for you. It's something that will help improve your life in a matter of months, that pills wouldn't be able to do for you in years if at all.

Hope the bipolar thing settles down for you man. Nothing's worse than seeing guys plummet from success because of depression/bipolar disorder.

do you guys ever get wrist pain when closegrip benching heavier weights? i think my problem might be gripping too close or possibly having my wrists roll back without realizing
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Use a wider grip for close grip bench. Your grip doesn't need to be super close to get tricep activation. It's really easy for the wrists to roll back when benching heavy, I'm guilty of that too. Try to keep your wrists a bit straighter and locked. I find wrist wraps helpful.

got videos?

never get wrist pains, but my wrists are pretty tank from front squatting lol

Definitely interested! Please let me know the details!

On the other note, I HATE January. Everybody has only one resolution => "get in shape this year". So many people in Bird Coop I felt claustrophobic. People walking so damn close to me when I was benching its ridiculous! BUT the best was this:

Guy doing chest stretches INSIDE the only available squat-rack.:fulloffuck:

Me: Are you using this (squat-rack)
Him: I'm just doing some stretching
Me: Could I use this for SQUATS?
Him: Oh yeah, once I'm done stretching...:rukidding:

Fucking idiot completely missed my point or was just being a dick.

if you can imagine the bars at guildford where it has two rings on either side, i put my pinkies on the inner rings.

been a while since ive done 5x5 with deadlifts...


forgot how hard it used to be lol

First day back at the gym since getting the flu. Gym was packed as hell. Calling out fcukkkked. I think you were the guy squatting next to me. I couldn't tell. All you asians look alike.

Nice to see you back. I was going to come up and ask if you know that guy (fcukkkkked) .
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