@Perrin Aybara and @Worf if I were to add volume, how would I go about it?
Last edited:
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
- Thread starter Cityofgrit
- Start date
Worf
Member
I saw plenty of volume in the last work out. Im telling you, that linear progression is gona catch your ass when the weights go up. For now Personally Id just work my weakness with accessories. If you think you have weak low back, do back extensions, rev hyper, core work, rack pulls, glute bridges etc. weak out of the hole on bench? Long pause reps with 50-60% 1Rm. Weak on lock out, hammer triceps. When those weights come up on realization phase you’re going to have to cut a lot of that stuff just to hit you main movements
If you're wanting to do an autoregulated program you'd go by RPE. For example you'd work up to your initial set of 5 at RPE 8 and you'd repeat sets of 5 until you reached RPE 9, however many sets that took. On a bad day might only take 3-4 sets, average day 5 sets, and great day 6-7 sets.
That's from The RTS Manual, which is a great source of info on programming.
So you'd warm up and ramp up just like I described with eventually going 90% and 95% of your projected top set. Then the first set is your initial set. So for example 305x5 at RPE 8 means you felt like you had two reps in the tank. You'd repeat that 305x5 until you hit RPE 9, which means you feel like there's only one rep in the tank.
That's from The RTS Manual, which is a great source of info on programming.
So you'd warm up and ramp up just like I described with eventually going 90% and 95% of your projected top set. Then the first set is your initial set. So for example 305x5 at RPE 8 means you felt like you had two reps in the tank. You'd repeat that 305x5 until you hit RPE 9, which means you feel like there's only one rep in the tank.
With all that said I agree with @Worf about what you're doing now being enough. Learn about RPE for future use, but these workouts are gonna be tough soon enough. It's easy to get carried away at first.
Ok I'll keep it simple! Thanks you guys, I really appreciate it. Hopefully I can make you guys proud in a while and hit some really heavy poundage.
When I first started using RPE I constantly ran myself into the ground because I'd lie to myself about RPE chasing numbers. Hit RPE 10 and tell myself it was 9 or bang out a 5x5 I should've stopped after 3x5.
You really wanna progress with the minimum volume possible for as long as you can. If you jump right into crazy high volume now where do you go later? Super crazy high volume?
Think about it. You want to keep things as simple as possible for as long as possible and only introduce more complexities to your program as needed. Just some things to keep in mind.
You really wanna progress with the minimum volume possible for as long as you can. If you jump right into crazy high volume now where do you go later? Super crazy high volume?
Think about it. You want to keep things as simple as possible for as long as possible and only introduce more complexities to your program as needed. Just some things to keep in mind.
But if you chose a weight too heavy or just having a bad day don't be afraid to cut your 5x5 at 4x5 or 3x5. An extra set or two on a great day wouldn't hurt either, just keep things as simple as you can.
Worf
Member
Amen
Worf
Member
This is actually a series, the next episode should pop up after the first and so on
Btcowboy
Member
That's some good shit right here... thanks for posting that.
Worf
Member
Dude has some pretty good content. Has some stuff on steroids but it’s pretty generic. If I remember right he still has the world record total for a 90kg lifter with something like 2,085 lbs
Btcowboy
Member
Well based on what I have learned over the past few weeks of my switch and watching all those I hope to have a good program set up soon... not that 531 isnt working just seeing what I can set it up better for me
Worf
Member
Just be careful making your own programs and setting it up for whatever is convenient. I’ve pretty much always made my own programs but caught myself just doing the exercises that were convenient because the spot was open or I was good at it. Conjugate stresses working on weakness with accessories and rotating main lifts(which I was already doing). Ohiopower helped me with some of the structures and Since I switched to conjugate Ive really had to do some shit I didn’t like but its made me better.
Btcowboy
Member
I am thinking following the set up in the video.
Bench/squat/bench/deadlift as mains. Add light secondary movement variations and 2 accessory movements based on primary... not sure your take on that
Worf
Member
It’s worth a try. Ive found some of these programs have a shelf life of 3-4 months. The body adapts, the progress slows. Change will be required, no different than bodybuilding. I did pretty good on each lift 1x per week in one workout with accessories for about 3 months, then stalled. Had to make changes, 4 months later stalled again had to make changes. Conjugate has been pretty good so far, Im sure the way Im doing it wont work forever and it’ll need changes
The program I'm on the basic template came from a coach I hired three years ago. Using RTS principles and things I've found work for me from other programs I've made changes that keep it working.
The core of it is alternating volume days, speed days, and intensity days over three week waves (similar to the Cube Method, I believe). Never going heavy on more than one lift in one week. The volume and speed days don't really require much change, but I tweak the intensity day. Like a peak 3 with back off sets of 3, peak 2 with back off sets of 2, and 3x3 plus an AMRAP are what's worked for me.
There's 3 slots each for squat, bench and deadlift (RTS recommends 6 bench slots actually, but I figure all the upper back work I do could count towards that). One being your main and the other two would focus on weak points like top end, or low end, an overload like slingshot, or just hypertrophy. Or in the case of deadlift using belt squats in a slot to stay off my lower back while still training a similar movement. Highly customizable because the possibilities are endless. In the off season I'll do stuff like front squat as main squat, overhead press as main bench, or trap bar as main deadlift. With something like front squat as main squat I won't do a speed day. I'll do volume, volume, intensity and just change the volume like 5x5 or 4x4. I don't see a need for speed work on most non comp lifts. Accessories I'll change as needed.
What I really like about using AMRAPs is I can run them at lighter percentages in the off season and depending on when the next competition or mock meet is I can make the jumps in weight work out where I'll transition back into heavy weights when it's time. Then have an idea where my reps and weight need to be at certain times to work out to whatever weight I'm shooting for.
Anyway, I'm just rambling on, but maybe someone can find something helpful in all that lol.
The core of it is alternating volume days, speed days, and intensity days over three week waves (similar to the Cube Method, I believe). Never going heavy on more than one lift in one week. The volume and speed days don't really require much change, but I tweak the intensity day. Like a peak 3 with back off sets of 3, peak 2 with back off sets of 2, and 3x3 plus an AMRAP are what's worked for me.
There's 3 slots each for squat, bench and deadlift (RTS recommends 6 bench slots actually, but I figure all the upper back work I do could count towards that). One being your main and the other two would focus on weak points like top end, or low end, an overload like slingshot, or just hypertrophy. Or in the case of deadlift using belt squats in a slot to stay off my lower back while still training a similar movement. Highly customizable because the possibilities are endless. In the off season I'll do stuff like front squat as main squat, overhead press as main bench, or trap bar as main deadlift. With something like front squat as main squat I won't do a speed day. I'll do volume, volume, intensity and just change the volume like 5x5 or 4x4. I don't see a need for speed work on most non comp lifts. Accessories I'll change as needed.
What I really like about using AMRAPs is I can run them at lighter percentages in the off season and depending on when the next competition or mock meet is I can make the jumps in weight work out where I'll transition back into heavy weights when it's time. Then have an idea where my reps and weight need to be at certain times to work out to whatever weight I'm shooting for.
Anyway, I'm just rambling on, but maybe someone can find something helpful in all that lol.
WeMadeItToAndromeda
Member
That's pretty much what I follow, something to that extent.
For me it's:
Monday - Deadlift + Accessories (Usually two or three accessory movements, depending on how I feel.)
Tuesday - Bench + Accessories
Wednesday - Rest
Thursday - Squat + Accessories
Friday - OHP + Accessories
Saturday - Events (Yokes, Farmers, Stones etc., I usually pick two or three to focus on)
Sunday - Rest
I deload when I feel like I'm beating my body up and having trouble recovering, and I'll move rest days around as needed as well. Like if I'm feeling good one week, I'll knock out all 4 days in a row, rest on friday and then do events on saturday and rest on sunday.
If I feel like something is lagging, or I need to do more OHP or DL or Squat (depending on a comp), I'll drop Bench and focus on the others and insert another OHP day or DL day and move my shit around.
Awesome to see someone that prioritizes OHP and strongman. You compete dude? I’ve been dying to get into strongman, but I feel I’m too small / weak. I’ve been looking for a way to include more of the movements tho.
That video is awesome
Worf
Member
There’s weight classes at the local stuff.
