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Meso Powerlifting Corner

NovaFlex said:
I never take fatigue into consideration. I suppose I should. I thought fatigue wouldnt be an issue, since I was doing high volume work before starting this program. I'm doing 915 by Christian tribadeau, or however his name is spelled. Picked it cos it's only 8wks long and seemed like a simple, linear program.


I know that around the end of my 4th set I start failing out of the hole. As @Docd187123 and you have both said, this could just be built up fatigue... but my head always wants to point to an issue I can correct.
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I hear you. I'm a logical dude and I like to think in terms of problems and solutions. I'd start with the simplest one and work from there.
 
NovaFlex said:
I never take fatigue into consideration. I suppose I should. I thought fatigue wouldnt be an issue, since I was doing high volume work before starting this program. I'm doing 915 by Christian tribadeau, or however his name is spelled. Picked it cos it's only 8wks long and seemed like a simple, linear program.


I know that around the end of my 4th set I start failing out of the hole. As @Docd187123 and you have both said, this could just be built up fatigue... but my head always wants to point to an issue I can correct.
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I QUICKLY skimmed the article written by him about it on Tnation. Anyone that promises a certain amount of progress, in his case 15% onto your lifts, and a certain amount of muscle gained, 5-7lbs muscle in 9wks according to him, I would be HIGHLY skeptical of. From what I saw the program isn't anything I would try. He has you lifting 105% of your max for multiple sets right before peak week???? Makes no sense to me
 
NovaFlex said:
So I got a dilemma guys... My DL and Bench are increasing at a steady pace, right along with the program I'm using. I'm expecting to pull mid 5's within the next 6 weeks... and I'm expecting at least 285 bench. However my squat, which was significantly better than my bench, is lagging behind in the program.... what can I do to remedy this? Box squats, paused squats? Idk...

I'm at a place in the prog where I'm doing 5 sets of 6 @ 80%.. and I'm only getting 4 sets w squats, before I feel my CNS / body is shot... but I can pull deads all day. Perhaps it's form?? I've been concerned about my form, but I feel I've made significant improvement on it. Any suggestions?
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If available, I highly recommend using a saftey squat bar.
 
Docd187123 said:
I QUICKLY skimmed the article written by him about it on Tnation. Anyone that promises a certain amount of progress, in his case 15% onto your lifts, and a certain amount of muscle gained, 5-7lbs muscle in 9wks according to him, I would be HIGHLY skeptical of. From what I saw the program isn't anything I would try. He has you lifting 105% of your max for multiple sets right before peak week???? Makes no sense to me
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I didn't pay any mind to the promises, I just wanted a simple program... I don't know much about fatigue management over a long period, so the percentages didn't mean much to me, where they're red flags to you lol. I just figured I'd up my lifts a little (and have already)

Would you be able to recommend a better program for someone in my position? I was on powerliftingtowin, but idk what looks decent.
 
NovaFlex said:
I didn't pay any mind to the promises, I just wanted a simple program... I don't know much about fatigue management over a long period, so the percentages didn't mean much to me, where they're red flags to you lol. I just figured I'd up my lifts a little (and have already)

Would you be able to recommend a better program for someone in my position? I was on powerliftingtowin, but idk what looks decent.
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What are your big 3 lifts like? Have you exhausted linear progression, beginner progression, or not?
 
Docd187123 said:
What are your big 3 lifts like? Have you exhausted linear progression, beginner progression, or not?
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I've definitely exhausted beginner progression. I'm right on the cusp of advanced, in some areas, I believe... my lifts are:

B: 260
S: 425
DL: 495

My bench is probably higher now, since I haven't tried to max in like 2 months. And I'm hitting 5x5 with 225 now.

Deadlift is probably a little higher, since doing volume.. but squat feels dirty.

Before I started this program I was running my own version of a BB DUP program, based off WC's.

I haven't really plateaued yet, that I can tell. Maybe for a week or 2, here and there, but I'm making consistent progress in most places.
 
NovaFlex said:
I've definitely exhausted beginner progression. I'm right on the cusp of advanced, in some areas, I believe... my lifts are:

B: 260
S: 425
DL: 495

My bench is probably higher now, since I haven't tried to max in like 2 months. And I'm hitting 5x5 with 225 now.

Deadlift is probably a little higher, since doing volume.. but squat feels dirty.

Before I started this program I was running my own version of a BB DUP program, based off WC's.

I haven't really plateaued yet, that I can tell. Maybe for a week or 2, here and there, but I'm making consistent progress in most places.
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i base status, beginner/intermediate/advanced, off recovery not the actual numbers you lift but the numbers can give a general idea where one is at.

For a simple plug and play program you could try Sheiko or the RPS General intermediate programs. Those would be for more strength and powerlifting oriented goals.
 
theprodgicalson said:
@NovaFlex
what are your macros like? how much are you sleeping?
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TBH, I'm not completely sure about my fat / carb intake on a daily basis. I track my protein and eat 18oz a day. That's all I've been concerned with lately, though ik thats faulty. I have a 2 yr old, so sleep is hit or miss. 5-7 hrs usually per night.

Docd187123 said:
i base status, beginner/intermediate/advanced, off recovery not the actual numbers you lift but the numbers can give a general idea where one is at.

For a simple plug and play program you could try Sheiko or the RPS General intermediate programs. Those would be for more strength and powerlifting oriented goals.
Click to expand...

Gotcha. That makes sense, about the recovery time.. can u elaborate on that at all? .I was looking at shieko but wasn't sure it'd fit. I know there's different types, Ill have a look at it again.
 
NovaFlex said:
TBH, I'm not completely sure about my fat / carb intake on a daily basis. I track my protein and eat 18oz a day. That's all I've been concerned with lately, though ik thats faulty. I have a 2 yr old, so sleep is hit or miss. 5-7 hrs usually per night.



Gotcha. That makes sense, about the recovery time.. can u elaborate on that at all? .I was looking at shieko but wasn't sure it'd fit. I know there's different types, Ill have a look at it again.
Click to expand...

A beginner's recovery from a workout stress happens in about 24-48hrs. That means 24-48hrs after having worked out and given the body an appropriate dose of stress to recover and superocmpensate from, you are ready to lift again and are stronger than the day before.

For an intermediate lifter, bc heavier weights and more volume is required to create an appropriate amount of stress is needed, the recovery process takes about a week or so. So where a beginner doing a linear progress routine was progressing workout to workout, an intermediate will be progressing week by week.

For advanced it can be a month or so. Elites even longer.

Sheiko has several different variations you could do. If you buy the app it has a big list of all of them. RPS template is another one I've tried and def recommend. Texas method is a very well designed program as well and highly recommended for an it remediate lifter interested in strength.
 
Docd187123 said:
A beginner's recovery from a workout stress happens in about 24-48hrs. That means 24-48hrs after having worked out and given the body an appropriate dose of stress to recover and superocmpensate from, you are ready to lift again and are stronger than the day before.

For an intermediate lifter, bc heavier weights and more volume is required to create an appropriate amount of stress is needed, the recovery process takes about a week or so. So where a beginner doing a linear progress routine was progressing workout to workout, an intermediate will be progressing week by week.

For advanced it can be a month or so. Elites even longer.

Sheiko has several different variations you could do. If you buy the app it has a big list of all of them. RPS template is another one I've tried and def recommend. Texas method is a very well designed program as well and highly recommended for an it remediate lifter interested in strength.
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Thanks for the breakdown and recommendations, doc. Appreciate the time.
 
As doc said TM is usually great for squat. Usually the ones that lags in my experience is DL. I know ruckin is running a variation of TM now and he has been doing pretty good.
 
A quick fix for Texas method lagging in bench is to always keep the two a week benching and once a week pressing. Or you could even sub presses for another more bench friendly movement. Deadlifts would be similar in that you could do a variant on volume day and pull for weight intensity day or split up volume day into two separate days.
 
I was like that with my 200 the other day... Nervous to go full speed with the top loads on.. Even though it would help!
 
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