*Body weight before>>>after
83kg>>>94kg (gained about 5% fat)
*Program - over/under 80kg
Over 80kg
*Maxes before
Squat 190kg, bench 90kg, deadlift 200kg.
*Maxes after
Squat 210kg, bench 95kg, deadlift 220kg.
*Did you modify it? yes/no
Yes, did hammer curls at the end of each session for the first 8 weeks, did front squat in place of leg press.
Used 1-3 for the comp cycle which I modified myself by moving things around, and adding some sets. (I made a mistake on one day, after entering new maxes the work was too hard, so I had to cut one day short on squats)
Used inflated max for bench press, and after the first 4 weeks I was finding the lower volume from what I did before too easy, so I added 5kg to my deadlift and squat maxes.
*Any other thoughts/feedback
I'm really happy with the result, using a different comp cycle worked a lot better for me than before (see my old post in here with the under 80 program)
On the test day I was not peaked this time, when it came to competition day I was definitely peaked as my total was 25kg higher, exactly what I wanted.
I developed a shoulder injury early on which held back my bench, I think using an inflated max for anything is a bad idea as the speed and quality of work decreases.
I also switched from high squat to low (although last comp I used low bar anyway)
switched from close bench, to a wide grip, and went from conventional to sumo.
I learned that I respond much better to volume than intensity, from this I am guessing I fall into Sheiko's category of strong with bad form. The comp period was really challenging, so I think I would do 3-1 next time as it has a lower NL
Sumo definitely suits me better, although my weakness is from the floor with conventional, I'm generally less beat up by it. I find breaking the bar from the floor very difficult, but if it budges all the way to lockout it is super fast. (more pull to knees I think).
I think it's better to use high bar during prep and switch to low bar for the comp period, low bar tends to beat me up more and uses less ROM/build less muscles.
Also, I did not like that the accessory work is all done in one block at the end of the session, so in future I will do say DB flyes right after my bench work, I also felt the accessory work was too varied and I didn't get as much out of it as with the under 80 program.
I'm moving to some off-season training now, I want to recomp a little, and fix some minor aches and pains, and build some more mass. After that it's time to move to the 4 day program, I feel the extra deadlifting will be beneficial because my squat is now very close to my deadlift.
I am stuck with my bench press, I can only think more upper body mass, and more volume will help, if I didn't get injured I would have had a better result perhaps.
