Thanks @weighted chinup ...
@Docd187123 how would you go about incorporating DL into this? Or would you!?
MESO-Rx
Anabolic Steroids
Dual-factor Bodybuilding routine for Intermediate and Advanced lifters
- Thread starter weighted chinup
- Start date
Thanks @weighted chinup ...
@Docd187123 how would you go about incorporating DL into this? Or would you!?
What's your ultimate goal with your training? What's your reasoning for wanting to add the deadlift? Do you pull conventional or sumo?
I mainly do powerlifting type training and want to continue to get stronger in those lifts. Obviously my interest in this program is the strength and aesthetics element it provides. I've been running Layne Norton's PH3 because it adds the pl lifts and still gives quite a bit of pump type or BB style accessory work.
I guess main goals are to continue to get stronger in the Big 3 while also continuing to improve body composition..
I want to compete in my first PL meet within the next 6 months
If you're serious about wanting to compete in the next 6 months then I wouldn't suggest this program for you. This isn't a dig at WeightedChinup bc it's a hell of a program but its roots are in adding size with strength maybe a close second. It would make a great off season program with some minor tweaks if you have no competition date looming. Unfortunately, with 6months that doesn't leave you room for much that's not crucial to the meet.
For example, a peaking cycle of you're an intermediate level lifter can run 12wks or so. That's 3 months right there or about half your time. The other 3 months youd want to focus on building strength. You don't have much time right now to focus on size.
So you've got a decision to make: if you do compete within the next 6momths I'd look into other programming for now and save this for just after the meet to help out on some muscle mass before another strength cycle or meet. If the date you do the meet is more flexible, say 8 months or more, I'd give this some minor tweaks and run it to build some muscle mass which then can be used to get you stronger down the road.
I should add that WC's program can be tailored to be more optimal for an upcoming meet but you'd need to change some of the lift selection and set/rep ranges and thus you'd also need to re-calculate INOL and everything else.
Just started running this as written by WC with the latest change to flat bench.. Am I mistaken that I'll be benching 6 days a week?
weighted chinup
Well-known Member
D-max
Member
Enjoy even more when that bench is up 20 lbs a month from now. I know I am. [emoji106][emoji123]You're not mistaken.
Enjoy
I have a question. If, say, your 1 RPM on the bench is 250 and 80% of that is 200lbs, but I can only press 200 lbs 5 times, then I should just keep pressing that weight 5 times until I get to the total volume of the prescribed 24 reps? The fatigue and intensity would be pretty nice on that, but wouldn't that decrease my performance for the incline press on the next day? Am I still supposed to keep up these multiple sets of 5 with no failure as it states on page 1? Maybe I'm overthinking this idk. Would it be ok just to see what the results are by doing 3 sets of my 8 rep max or does this totally defeat the purpose of the 75% 80% 85% structure?
EDIT: Sorry that was quite a few questions, but I just want to be able to do it correctly and post how I'm feeling with the results.
EDIT: Sorry that was quite a few questions, but I just want to be able to do it correctly and post how I'm feeling with the results.
weighted chinup
Well-known Member
You want to pick a weight you can absolutely smash 3x8 with on the 80% days. In fact, I recommend starting the program with weights you KNOW you can hit for the prescribed rep ranges with a couple reps in the tank. This is allow you to ease into the workload so you don't get smashed with a weight that's too heavy at the jump.
Doing that might make it seem easy it first, but once it picks up and you starting adding weight then you will start to appreciate the smooth and enjoyable start to the program lol. It will get challenging soon enough.
Obviously if 200lbs is 80% of your (estimated) 1RM and you only got 5 reps with that at the start of the program, you need to lower that weight to something you can hit 3x8 with.
Due to SAID principle and I'm sure lots of other factors, the estimated RM for any given rep range will not always be something you can hit in person so you need to adjust. This is one reason why I'm going to move away from using strict percentages in future programs. There's better tech we can make use of these days.
Thanks for the reply! I attempted to do 200lbs today for 8 reps and was able to do it, but only on the first set. After that i was forced to do 4 sets of 4 more with only 1 left in the tank. My entire routine consisted of an actual 80% of every movement I did, but was never really able to complete a full 8 rep set after the first one. Felt great and took a while, but I was thinking "Man, if this intensity is kept up every day, how the hell am I gonna do 5 more days of this" lol. I will adjust the weight accordingly to something more manageable to sustain through the week and increase the workload as my strength gains come through. It's gonna be a tough mindset to break when I'm in the gym and thinking "This is my 1 day to do back so I have to kick it's ass". I keep forgetting I'm doing it all over again tomorrow lol. Looking forward to it though
What's everyone doing for "seated rows" ?
Like a machine Row or a low cable row or what?
Like a machine Row or a low cable row or what?
That can be switched any number of ways. Use different handles. I find i get a far superior contraction when i use a double overhand grip on the handle. So that means a lat bar(long) or even the short version. You can row high to work the upper back. Row low and pinch for lower lat contractions. Could use a rope. Switch it up every couple weeks or even every workout. The back is a HUGE muscle group man!
And dont forget to use a weight where you can properly arch your back and pull your shoulders back. That way your putting the back in back workout. Hope this helps
Just finished day 5 of this program. Today was the first "light" day in the 10 rep range. My whole body is shot at the moment and I'm shaking like a leaf. Plus side is I wake up feeling pumped through my whole body and my vascularity seems improved already. Negative side is, even at just 10 reps, every squat felt like I was lifting a house. My bench felt amazing, though. Even did a few light sets on the pec deck before my bench to heat up my chest some and get the blood pumping in there. God that felt good.
D-max
Member
The 75% day looks light on paper....until you do it. It's just as much of a bitch as the rest.[emoji6]
The 75% day can eat a bag of dicks... That is all
Ive found its really important to push thru all the consecutive days of whole body work to break thru to new heights. Its when i was most sore and most weak and most not fucking interested in doing another bench session that allowed me to run through my gyms dumbbell rack. Then you get a rest day and come back. Gimme another 10lbs please! Gainz
D-max
Member
The results make you want to push thru too. You know you'll be lifting more next week, so suffer. How good this works is nothing short of amazing. Just pisses me off I wasted several months spinning my wheels doing other stuff when this was here and I didn't try it.
I can progress more in 3 weeks now than I bet I did in 3 months before.
I can progress more in 3 weeks now than I bet I did in 3 months before.
