- Generally speaking - if you can't hit 5 strong reps at 95% (final set of your 5/3/1 week), lower your Training Max.
- The more that I work with people, the more that I believe the adage of "bodybuild the upper, athlete the lower".
- Make sure your squats and deadlifts are fast, crisp and done with insane power.
- Make sure your abs/low back are strong as hell.
- Make sure your assistance builds muscle, especially in your back (lats/upper/mid), arms and shoulders.
- Become champion of DB squats or lunges or Bulgarian squats or something similar.
- If you don't know what to do - push-ups, dips, chin-ups and lots of DB rows.
- DB Rows - 1/2 bodyweight x 20 reps is bare minimum. Goal is same weight done for 50 straight reps/arm.
- Abs - strict hanging leg raises, ab wheel and weighted sit-ups on GHR/back raise.
- Low Back - back raises, 45 degree back raises, RH
- Arms - fat bar curls, triceps pushdowns/extensions, dips
- Do rope climbs, rope/towel chins or pull a sled with a rope (hand over hand).
- Your bench and press will always be pre-menstrual - accept it, build muscle and push forward.
- Not all lifts will be doing well all the time or at the same time - accept it, build muscle and push forward.
- Stop comparing yourself to others or to some ridiculous standards and stop thinking there is some secret formula between lifts - be yourself, get to work and just get strong.
- Don't ignore mobility/flexibility - it will bite you hard at some point.
- You don't have to be a Navy SEAL but please - be in better shape than the average person.
Programming is part of the game. But there are a lot of things that need to be accounted for in training. The very center of it all is attitude and discipline.
