WeMadeItToAndromeda
Member
Same here, I'm a big fan of the "grip it and rip it" expression.
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Same here, I'm a big fan of the "grip it and rip it" expression.
For sure speed is key on conventional. Get it moving fast enough and it'll keep moving. With sumo trying to tear it off the floor can end up pitching you forward and out of the groove.
Worf
Member
Yea, sumo sticking point is the floor for me. Conventional is right at the knee.
Mine is right at the knee too. I was told that a couple weeks of heavy RDLs would fix that.
Worf
Member
Hmm, could be worth trying. I do hit Stiff leg but not too much Romanian.
Shin to mid thigh, without locking out. I was referenced to a George Leeman video that I can’t find right now... But I mean, the dude can rep 900 so it’s gotta be worth trying.
Btcowboy
Member
Christmas morning lol. Dam that belt is stiff and thick.... maybe could have downsized lol
Worf
Member
10mm ? That’s exactly what you want
Btcowboy
Member
Yup 10mm
Btcowboy
Member
Long post alert.
Firstly I am not a program hopper, I am trying to find something that works for me and there is a ton of ideas out there. After watching Ben Pollacks videos I decided to see what I could program.
8 week macrocycle, with 3 mesocycles, Mass, Strength, Power. Working out Monday, Tuesday, Thursday, Friday. Using 1RM calculations not TM. At the end of the macro cycle I would up weight for 1RM 5lbs upper, 10lbs lower.... Wash Rinse Repeat.
Mass cycle is 2 weeks, what follows is main lift numbers. First week is 60% of 1RM 3x10. Second week is 70% of 1RM 3x8.
Strength cycle is 4 weeks, numbers below for main lifts. Wk 1 is 75% of 1RM 4x6, Wk 2 is 80% of 1RM 4x5, Wk 3 is 85% of 1 RM 5x3, Wk 4 is 90% 1RM 4x3.
Power cycle is 2 weeks, numbers below for main lifts. Wk 1 is 92.5% 1RM 3x3, and Wk 2 is 95% 1RM 2x2.
All phases follow below with accessories, which I will substitute from time to time.
Monday - Bench, OHP, Facepull, Tri pushdown.
Tuesday - Squat, RDL, Glutes
Thursday - Bench, CG Bench, Dips, Pullups
Friday - Deadlift, Row, Curl
Looking for some good feedback, changes, anything comments at all.
Firstly I am not a program hopper, I am trying to find something that works for me and there is a ton of ideas out there. After watching Ben Pollacks videos I decided to see what I could program.
8 week macrocycle, with 3 mesocycles, Mass, Strength, Power. Working out Monday, Tuesday, Thursday, Friday. Using 1RM calculations not TM. At the end of the macro cycle I would up weight for 1RM 5lbs upper, 10lbs lower.... Wash Rinse Repeat.
Mass cycle is 2 weeks, what follows is main lift numbers. First week is 60% of 1RM 3x10. Second week is 70% of 1RM 3x8.
Strength cycle is 4 weeks, numbers below for main lifts. Wk 1 is 75% of 1RM 4x6, Wk 2 is 80% of 1RM 4x5, Wk 3 is 85% of 1 RM 5x3, Wk 4 is 90% 1RM 4x3.
Power cycle is 2 weeks, numbers below for main lifts. Wk 1 is 92.5% 1RM 3x3, and Wk 2 is 95% 1RM 2x2.
All phases follow below with accessories, which I will substitute from time to time.
Monday - Bench, OHP, Facepull, Tri pushdown.
Tuesday - Squat, RDL, Glutes
Thursday - Bench, CG Bench, Dips, Pullups
Friday - Deadlift, Row, Curl
Looking for some good feedback, changes, anything comments at all.
You're only going to add 5lbs to upper body lifts and 10lbs to lower body lifts every eight weeks?
Btcowboy
Member
It's my first thought, I am not really sure how to set up my increases. I guess I could base it of the numbers i get on the power phase . But l think I need you guys who have been doing this forever to help dial it in
Code:
https://www.weightliftinghouse.com/2017/11/15/how-long-should-a-training-cycle-be-beginner-intermediate-advanced/This is a really good explanation about the different stages of lifting and how often you should be increasing weight.
@Cityofgrit should check this out, too. It goes with what I was saying the other day about keeping things simple and progressing on the least and quickest amount possible. Taking longer when you don't need to is unnecessary. For reference on my program I'm trying to progress every three weeks.
I think you guys are gonna fall into the intermediate category and should be adding weight weekly for as long as you can. Certain lifts could fall into different categories if you're not as far along, too.
Basically you're getting your necessary volume to progress, you recover a bit, then you demonstrate your new strength. That's the training cycle in a nutshell. A beginner would just add weight every session. For someone intermediate it would be weekly. Like say you do your 5x5 on Monday, take a light day mid week, and Friday you set a rep PR. Next week you repeat it all and add weight. For someone advanced the training cycle might take weeks or longer. Myself for instance I do my volume one week, then a speed day (recovery and form work) the next week, and the third week go for a rep PR. Rinse and repeat.
You want to ride out and quick and easy progress as long as possible. There's ways to prolong that as well by mixing up your rep ranges and other tweaks. Then as you get more advanced you'll have to program longer and more complicated training cycles in order to keep progressing.
You want to ride out and quick and easy progress as long as possible. There's ways to prolong that as well by mixing up your rep ranges and other tweaks. Then as you get more advanced you'll have to program longer and more complicated training cycles in order to keep progressing.
Neewbiest guy
Member
Nice, thanks for posting the link. I've had the same sort of questions myself on progressive overload and/or how to increase weight the proper way. Up till now I have just been trying to increase weight on all my lifts by 5lbs to 10lbs each week. Though I'm not power lifting,I think the same principals apply.
I would say they probably do. A good strength base is only going to help you anyway.
Worf
Member
I would base new maxes off rep maxes from training. If you don’t actually max out by the end or a program say 8-12 weeks , you should have at least hit a rep max for a double or triple or 5rm. Plug that into a calculator and that’s your new training max
This is the smart thing to do for sure.
Btcowboy
Member
Trying to understand a rep max so let's see if I have this right. For argument sake using above program.
If my current 1 rep max on deadlift is 405x1 but in my training I do 365x5 that Calculated to a 422 1rm and base next week of it?
