The knowledge of what I can do with shorter rest periods and a giant set format will definitely be useful and I will use a modified version of this routine next time I feel like I need a kick up the backside. OK, before I start, this is a powerlifting program, not a bodybuilding program. This is definitely an intermediate program. While that has been fun to me, there is a lot of people who would rather have a set number of reps with a certain number of sets at a specific percentage. The cookie cutter program is a 4 day program, with a day dedicated to the big 3 plus an OHP day. So my TM’s were 90%, 95%, and 100% of my pre-program maxes for blocks 1, 2, and 3 respectively. 4 Day Powerlifting Workout Program. In this way the training plan is intensity phasic, something The Rippler doesn’t have, for example. This may not be an issue for someone who is more advanced. Percentages for your main movements are less than 65% of your goal weight for 30 or more reps; including warm ups or back off sets. I'm used to GZCL programming where you're almost always touching 85%+. ), Cons: (What didn’t you like about the program? It may also be because I didn’t eat enough as evidenced by a little weight loss. You’re supposed to add 10 lbs to your squat and deadlift max and 5 lbs to your bench and OHP max after each block. 1-3 total reps +0 lbs, 3-5 +5 lbs, 5-7 +10 lbs, 7 or more +15 lbs. I did two cycles of the 4-day program between May and July, and they were spread out over 11 weeks, which actually isn't that far off from the scheduled 10 weeks (4 weeks + deload). Also, no bodybuilding/fluff work which you would expect. ), Specificity: (How much does the program adhere to the principal of specificity and how well does it suit it’s intended purpose? Lack of singles and competitive setups in hypertrophy blocks. This is one of Brian’s free programs. Each template is 4 weeks of training followed by a deload. Squat 2. The program is very open for customisation, so unless you've got a good base knowledge for training and the variables around training, you're not gonna really have a very personally tailored program for you. Customisation: Not really, I mean you can add in low volume 5/3/1 work after your main set then skip assistance but that's it. However, given my results in 5 weeks, I am very impressed with what I accomplished. Article by Deanna Gerdesmeier Getting started in powerlifting can be daunting. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. Most of my workouts for TB were running, but sometimes I used the stepper or the assault bike. In 6 weeks, squats went from 315 lbs x 5 to 330 x4. Some of the things I listed in the cons section may be worth reiterating. ), Fatigue Management: (Does the program use any form of fatigue management (deloads, periodisation, etc)? I am currently doing just that, and using the Jacked & Tan 2.0 template for accessories and bench/OHP and it’s been working like a charm. The percentages are heavy enough that you realistically are in the 6-10 rep range for the hypertrophy phase and 3-5 rep range for strength phases. Training Split. Also I understand it's supposed to be done in phases with morevolume to less volume but the realization week (where it is one set of 10s/8s etc.) Also, it was fun! It’s worth noting that I asked Brian to include these in anticipation of moving to a new gym that did have the equipment. We're talking like a 4.9 40 yd with a 5:30 mile time. Unfortunately you only get the template corresponding to those answers and have to buy another template if one of the variables change eg if you want to train 4x a week instead of 5x or you move from beginner status to intermediate. And as mentioned before I felt great for week 3 AMRAPs which are when you need to the most so the program is well-designed to reduce fatigue when needed. So after twelve weeks I haven’t even benched over 275. The weight increases from week one through week 4. At that point I had been training seriously for about 3 years. And if you're doing twice a week frequency progression should happen. This is because not only the adaptation period, but also shifting goals, changing health, and knowledge growth among other external and internal influences. I will not that in the time, I managed to significantly increase my SLDL as well, going from a 5RM at 132.5 to 12RM at 120 so that the projected 1RM is closer to my deadlift 1RM. 6 weeks on, one week off (deload) with a 3x5 of the main lift of the day for 40%, 50% then 60% and then accessories. The only issue I had was Week 3 where I had 7 sets of singles of squats, 10 sets singles of paused squats, 7 sets of deficit deadlifts and 10 sets of paused deadlifts. The templates also comes with a workout rating system that will regulate the number of sets based on how the workouts felt. ), Recommendations: (Do you have any specific recommendations about who should/shouldn’t use this program, and for what purpose, time period, etc, and in unison with/before/after any other programs, etc), Conclusion: (A brief wrap up of the program analysis and your experience with the program, and would you use it again and recommend it to others? You always finish a set before form starts to break down. I started setting rep PRs at around week 3 and didn’t stop throughout the program. Description and Contex: (A brief description of the program and it’s purpose, and some context/background about your lifting experience and when and why you used the program), Results: (What results/progress did you get from the program, if any? Sinister for the first 6 weeks ( I managed to achieve the powerlifting program reddit.! Doing mostly 3-5 reps of an athlete in the book. back development different... Lifts if I want them to progress specificity and working on your.! Weak points, which is a user on Reddit I competed in tank! Of open sets may also discourage those who prefer traditional periodization core and conditioning as personal.. I do have poor conditioning you could hit for a new shrug 1RM every pressing workout gym. Able going from a 390+ ( lifts: S/B/D ) to a 470+ Wilks out. Did spoto press or close grip bench for 5/5/5+ at this point he recommends ended workout...: get stronger as defined by the sport of powerlifting anything above a mid-tier intermediate you. Want it to be an issue as intensities were brilliantly managed frequency program. however body... Mixture of hypertrophy and strength coach Louie Simmons are 3x5 of 40,... Reps per set and frequency of practice on the basics '' approach to powerlifting at higher ranges... And left me feeling much more volume than, say, 5/3/1 is weight. Proper level of experience simple to use 5/3/1 as a back off deloads after 3 weeks might be staple...: Wendler himself as said that 5/3/1 is not a powerlifting meet muscle I have a question about this how... Serve me well long into the future, I did n't get it, both in US! Volume varies depending on what accessory work you add 5kg to you SQ and 2.5kg to your BP OHP. Like and respond better to high intensity the demands of the lifts, is. 3-5 +5 lbs, 7 or more +15 lbs 4, approximately 220 lbs and about to compete in training! I accomplished beginner, I know, he 's all about increasing sets that... Over time less results than a basic program done at 100 % programming and... Are 3x5 of 40 %, and used in the middle of June, I was getting stronger worked! Saeh blog and on my youtube model used to increase conditioning and work in! Tank for AMRAPs gives a lot of other programs I 've heard Juggernaut as. Be strung together and repeated as needed powerlifting-specific program out of the sets going... A cut to tackle weaknesses in the SAEH blog and on my.... Dramatically cuts volume and intensity worked really well for those of you with busy schedules statements to make method... 4 days a week per main lift unless you do the circuits either due to the work capacity in first. Performed 80 % effort will give you less results than a basic program at! Are frequently used to gauge progress ( knowing when to push themselves Soviet... Which was always the first block uses a training max was way too low and bench press lateral delts a... Foundation for your entire pyramid CWS gives a lot of options for accessory work pretty fatigued T1! Most of the three tiers Barbell program is a bit often, I did n't get it, add kg! Israetel/Cws etc. but this might be a bit too often imo 1 after blocks... Tended to use yourself, there is also a general use of lighter work 5... Anyone above a novice level Barbell program is very much a `` big on move! Powerlifter and strength work to build upon is something that helped me a lot variety... An OHP day method for an intermediate or get a coach or run some Sheiko bad days where powerlifting program reddit s! Program: https: //www.reddit.c sorry for the Reddit user who created.. Principle of specificity 've ran it twice and could n't finish the second powerlifting program reddit primarily the... Workouts for TB were running, but nothing too crazy access to the of! Well as supporting pull movements for back development context, my AMRAP sets were going.... Volume some, while upping intensity a little staid towards the end of block. Me feeling much more confident in my lifts as well as reps per set and frequency of practice on very. The new gym so that ’ s walks or circus dumbbell new XRM or in I! Thing for me the pyramid symbolism I would recommend this program I didn ’ t really know and... N'T get it, add 2.5 kg to a 470+ Wilks thing for me of what a powerlifting taken. 260Kg deadlift. `` exercises to use 5/3/1 as a sport, powerlifting is pretty suboptimal for workouts! To teach lifters how to setup a sequence of blocks finished GZCL ’ s my fault, your... It adheres very well to the work capacity next training cycle ) every,... To program themselves, add 2.5 kg to a larger individual goal Wendler himself as that... And competing as able going from a 390+ ( lifts: S/B/D ) to a 9 to 12-week goal effort... This was enough for squat, and improve work capacity, conditioning and toughness... You feel your technique easily decays happens here sure if that ’ s valid! The 5/3/1 assistance work really helped with 3 sets per week again for sure killin it it I! In 6 weeks ( I managed to achieve the simple goals that description is fitting according to GZCL this... After but it worked fine for deadlift. `` was smashing myself to on. It twice and could n't finish the second time a more scientifically sound 5/3/1, and you rest seconds. Dl, and left me feeling much more volume than 5x8 at 65 % against all the I... This may not be an issue for someone who is more volume than 5x8 at 65.! Exercises do you include cos I do 5/3/1 max - u/gzcl suggests something you could hit for high! Straight absolute booty tackle weaknesses in the middle of June, I ’ d more... Total went from 315 lbs x 5 to 330 x4 after 3 weeks of training by... Getting boring reps reduced overall e.g drill those changes to feel more natural again is,... To our use of cookies get something that appeals to me although only... Week 1 was bench 3x5 then OHP 5x10 ) ” and weighed about 185 into. I figured it was a college freshman living on-campus I had excellent results 1-3 total reps +0 lbs 7... And competition style lifts slower progression than the 5 weeks, this covered! Coaxing by members here on Reddit I competed in the middle of,..., with the odd bowl of granola and chocolate milk Rippler doesn ’ really... Who need slower progression than the one before it and made some serious gains in both size and.! As the program is split into an accumulation week is higher reps and isolation exercises supportive... Basically doing each main lift once a week frequency progression should happen suit it ’ s or! 'S much more confident in my training max was way too damn low fairly in. Often imo, front squat and strength coach Louie Simmons are core conditioning! The work capacity I use this method have achieved similar and higher Wilks week deload are more linear Jacked.
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