Perrin Aybara
Master
Nice , I've been doing the 3 month challenge for the last 7weeks. I'm digging it having a volume day and heavy day split with accessories thrown in.
Any noticeable gains yet?
Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
Nice , I've been doing the 3 month challenge for the last 7weeks. I'm digging it having a volume day and heavy day split with accessories thrown in.
Grab a pvc pipe and do shoulder dislocation exercise where you just put it up and over your body down to your butt then back up and over to your hips, you've probably seen it before. Then lay on your side with your bottom arm infront of you at a 90' angle and push down to the floor with the opposite hand. (Look at that bald spot!)
Yes. On cycle also week 6 and yesterday did a new pr dl up 26lbs. This week also got a new pr standing OHP up 15 lbs. haven't gone way heavy yet on squat and bench they're both up 15. But I started at 145 on flat bench for 5 sets of 10 on volume day and this week did 4 sets of 10 and an 8 with 185 I'll add again next week. That was after 2 prs of OHP plus my other sets.Any noticeable gains yet?
Yes. On cycle also week 6 and yesterday did a new pr dl up 26lbs. This week also got a new pr standing OHP up 15 lbs. haven't gone way heavy yet on squat and bench they're both up 15. But I started at 145 on flat bench for 5 sets of 10 on volume day and this week did 4 sets of 10 and an 8 with 185 I'll add again next week. That was after 2 prs of OHP plus my other sets.
I started the 531 bodybuilding version today. When they say template ,does that mean it's changeable? I'm referring that to the assistance excersises.I could see hitting crazy rep PRs on cycle doing 5/3/1 because of how low the weight starts and the slow progression. You're going to hit your 1+ set for like 15 in a few weeks. You may need to increase the weight more than it says to.
I started the 531 bodybuilding version today. When they say template ,does that mean it's changeable? I'm referring that to the assistance excersises.
Sometimes when you layout a new template it seems like the weight is too low and I'll adjust within 2 w/o's. I've found before adjusting to the volume you have to check your pride when you choose your weights lol.I could see hitting crazy rep PRs on cycle doing 5/3/1 because of how low the weight starts and the slow progression. You're going to hit your 1+ set for like 15 in a few weeks. You may need to increase the weight more than it says to.
If you're going with the bodybuilding template, you'll be splitting the workouts like this:I believe you pick your own assistance exercises within reason. In the book Wendler gives his top choices and highly recommends chin ups as one. Just not too many or in his words you'll be "majoring in the minors."
Sometimes when you layout a new template it seems like the weight is too low and I'll adjust within 2 w/o's. I've found before adjusting to the volume you have to check your pride when you choose your weights lol.
Question for everybody. I saw another thread kind of bring up the subject, but what are your go to cycles for powerlifting?
Meaning for performance more than looks. Especially those who have competed, what works best for you?
Edit: If I remember correctly @Masters Power had a cycle outlined that he didnt use because he was competing in a tested fed...
The way I run it, and the preferred method of my coach, is to be natty or cruise (whichever you do) for the offseason. When you have a meet coming up you run your blast and time the orals to kick in for the end of the peaking cycle.
My meet I was running test, deca, and tren. Blasted these beginning in January with the meet being in March. I started the var middle/end of February.
Do you ever use Halo to train or just on meet days?
Do you ever use Halo to train or just on meet days?
I need some thoughts / critique on my upcoming program. As many know, I did the Texas Method for 16 weeks. I liked it for the most part. My biggest problem was the way the program is set up you squat everyday, bench or OHP everyday, but only DL once a week for 1 set of 5. So my squats and bench were great but my DL kind of stalled the last month.
So now I am trying something new and moving on to westside barbell for at least 16 weeks (I am going to "start" tomorrow so I can play around with it, but the weights arent going to be normal, then Ill fully begin after the new year).
Just a quick run down. WB is 4 days a week. It has 2 days of squat and / or DL and 2 days of bench as main lifts. One day is max effort (50-90% 1RM, 8 - 12 sets, 1 - 3 reps), the other is dynamic effort (50 - 60% 1RM, 8 sets, 2 - 3 reps). After these you add in your accessory lifts (3-5 sets each, 6- 10 reps).
Here is how Im planning mine out now:
Tuesdays ME
Squat
Hamstring Curl
Hack Squat
Abs
Wednesday DE
Flat Bench
Incline Bench
Skullcrushers
Dips
Abs
Friday DE
DL
Good Mornings
Bent Barbell
Abs
Saturday ME
Bench
OHP
Close Hand Bench
Abs
My plan is to switch DL and squats each week for which one is DE and which is ME.
I also dont feel comfortable doing squats only 1 day a week. So im thinking of doing a variation after DL on those days (Box, Hack, Etc.)
Any thoughts or recommendations are appreciated.
Max effort work cannot be 50% by definition. I'm not sure where that was taken from but it's misleading. ME day is max effort work at 90%+ for singles or triples for 3-5sets. For example you go through your squat warmups then what's typically done is to do 90-92% of your 1RM for a single. The second set you go for a small PR and third you try to get another PR. If you need more volume you add in another set or two between those to get the 3-5sets. If you're doing triples the percentages would change.
The percentage used for DE days depends if you lift raw or equipped but vary from 50-75% of 1RM. For squats and deadlifts you'd do 10-15 sets of doubles and bench would be 8-12sets of triples.
Also remember that you need to be changing your ME day main lifts every 1-3wks or you'll stagnate.
Forgot to add in (I just woke up from a long nap)
Im using this is my template:
Westside Barbell Program: Sample Powerlifting Template
Even though Ive read a lot more in the last month.
My biggest question was working in squats more than once a week.