>Bro Tier (must try hard and have sex) 5th Set (frequency isn't everything) 5/3/1 (non 2009 base template) Westside for Skinny Bastards Madcow Intermediate (best for early intermediate) Destroy the Opposition (J. Lewis) Cube Kingpin The Cube (+ Predator) Conjugate (best in a good gym) Spotoshot (bench only) Texas Method 4-day Split Model from PPST. Juggernaut Method 2.0 (a more periodized 5/3/1)
>Nerd Tier (must have IQ higher than bodyweight in kg) RTS Generalized Intermediate RTS Emerging Strategies Nuckols Average to Savage Nuckols 28 Free GZCL TSA 9 Week Blevins Skynet AI ($, but cheap)
>Meme Tier (might work if you love memes) Candito 6 Week Texas Method 3-Day Texas Method Trappy Version Sheiko The Bridge Smolov Jr. Bulgarian/Bugenhagen Method Heavy Light Medium (not a program, just a loose DUP template). Slavic Swole nSuns 5/3/1 (written by a 1200 total Redditor) Hepburn (8x2-3s)
>Retard Cuck-Tier PH3 (need a tourniquet to choke yourself, and it has a 100% injury rate)
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
>Rate this oldschool peaking cycle. From 200 squat to 205 in 9 weeks. Each line one week. >3x10 142.5 >3x8 152.5 >3x5 162.5 >3x4 175 >3x3 182.5 (should be hard) >2x2 187.5 >2x2 190 (also hard) >1x 200 (I sleep) >1x 205 (real shit) >I hope you're squatting more than once per week. After those squats come more squats. Other than that no. I haven't done the math but I think I'm doing similar volume on 5th Meme, only here it's most at the beginning and then tapers. I have used my current rate of gains as a base for the goal. 5th Set has you constantly deloading to 80% and for some reason my squat hasn't scaled as well as my bench and dadlifts (I made a post earlier whining about how testing my maxes sucked). I was hoping an oldschool Boomer cycle would man me up. People said just do 5th Meme's """peaking cycle""" but I'm aborting it for squats because of how terrible testing my maxes went, I would basically have to do a +30kg pb on (fake)meet day which is very very dumb.
Hunter Watson
I should have noted what that reason probably is: I have "only" added 8kg and 11kg to my e1RMs on deadlift and bench since I hopped on it (for which I'm grateful, thanks Swede). I added 30kg to the squat e1RM on my first two mesocycles and 10kg more on the last one. They're and whatever, but I was breaking PRs every week. Now to reap these insane gains.
Just do the fucking peaking cycle as written, why after yielding all these gains and the initial testing being stagnant, which Swede literally says will happen in the book, do you now think you're smarter than him on your first run through of the program.
Because testing my maxes went so wrong, the peaking cycle will consist of three rest weeks, then doing up to 175kg on meet day (105% he recommends for 3rd lift) and doing super-duper high-reps the next 20 weeks (I'm talking never going below 10 reps on the AMRAP sets). I already noticed I had greater difficulty getting away from 80% than on other lifts during the cycles. For whatever reason I had a growth spurt on squats and now need to learn what heavy weights feel on my back.
Wyatt Hernandez
>run SS to 140kg squat >one week off >start texas method >100kg 5x5 volume day is pretty tough wtf is happening
Landon Barnes
Was the 140 kg your 1RM? or did you do it for reps?
Logan Morgan
it's almost like your body needs constant reminders so you don't forget how to perform le circus trick bar on back meme
Nathaniel Wood
140kg 1RM or 140kg 3x5? If the former, you may have just had a 'bad day' for misc reasons like nutrition, rest, stress etc.
If the latter idk you fucked up
Ryan Gutierrez
bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.
nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".
wow I was really depressed so I went to the pub with 13 of my friends and now I'm home and more sad than before lol.
I wonder why I feel this way.
Daniel Morris
Being around happy people can often just make you more depressed.
Tyler Martin
Failed it at like 4,4,2 out of the 3x5.
1 week, the fuck
4,4,2 out of 3x5. Tbf My sleeps been pretty wick and I've woke up with diarrhoea every morning (yeah wtf) so something's not right with me.
Oh I sort of like it, like I felt more in my legs from the volume day at that weight than the full weight but it's like wtf how have I detrained so much
Lincoln Carter
hm, perhaps, makes me wonder what my problem is then. I thought I was lonely but now I'm not too sure.
Chase King
>Being around happy people can often just make you more depressed. If you're a bitter fag who can't be happy for other people, then I guess you're right. Sounds like narcissism to me.
Julian Fisher
you sound like a narcissistic psychopath
Bentley James
common for some people's lifts to go to relative shit after a week, it's very temporary obviously but yeah
not a strict powerlifter but i remember clarence saying he loses like 20kg off his squat if he goes more than two days without it
Cameron Rodriguez
Probably because Clarence is used to insane volume. He pretty much squats 5 x 5 every day.
Asher Thompson
Yeah I think going from 3x a week 3x5 to tuesday 5x5, friday 5RM has affected it a bit and i'll take time to adjust because it's a volume reduction - the rest of my lifts are going up from increased volume.
On an aside note, I hadn't deadlifted in 3 months but started back when I switched program. Would starting deadlifting again, 5RM after squats,be what has caused such a negative impact?
Bentley James
Is sean here? I wanna add u on discord and chat while I get wasted
Jeremiah Myers
na, likely not having a significant effect
just don't worry about it bud, if there's one thing texas method can undeniably do it's drive up a squat
Gabriel Stewart
Oh Jesus Christ, it's Sean trying to fish for more people to join his Discord
Henry Cruz
no I mean private chat cuz discord is cancer I just want a laugh and Sean is the funniest nigga I know
I agree with him 99% of the time, but he went a bit too far insulting Isley's granpa. You don't need to be a moralfaggot to know where the line is.
Landon Kelly
desu seanposting used to annoy me but the norman khan posting just gets funnier with time
Carson Rogers
I don't know what you're going on about. I'm guessing she passed and he made a joke about it, which doesn't phase me because he wished for death on budas baby.
but honestly he's harmless and you shouldn't take it to heart, he just says it to go against the grain.
tldr: I don't care
Josiah Anderson
god finally the big one came out, like a waterfall of liquid shit that had bounced around my stomach...
Caleb Garcia
i took gigantic diarrhea shit and now im nearly shaking from cold wtf
Leo Gutierrez
finally, its over.
that was likr 9 days shit
Daniel Hernandez
What did he say about isleys grandpa?
Alexander Reed
Any tips for beginner programs? My friend is coming with me tomorrow to the gym and he has lifted only couple times before over the years.
Michael Rogers
You're supposed to find a max training single at the start of the peaking mesocycle, how did things go so wrong?
Nobody cares about your scoliosis back while bouncing the bar off your chest bench press.
Carson Edwards
A big bencher always looks more impressive than a big squatter or deadlifter.
Nolan Wood
> looks more impressive Ya gay, m8
Blake Rivera
The more I think about it, the more sense it makes. It fits right into DrSquat's laws of training. What went wrong is I did nothing but 140-160kg of my previous max over and over again, that made me very good at lifting these light weights (23% stronger us HUGE). This is a legit way of getting stronger and people have built monstrous lifts with the bulk of their training being high-reps, but there's still some specificity in lifting higher weights and doing heavy singles. I haven't trained that, so I should made the appropriate progression.
The freakish just don't fit well with the program Assuming nogains at all, every 6 week mesocycle get you close to 90% by the end, because of my gains I was always squatting in the 65-80% range.
As a noob since you don't have a hell of a lot of muscle you lose gains quickly since it's neural adaptation
Christopher Edwards
>i have a totally shit bench and this is how i cope: the post
Joseph Brown
what do i do after stalling on candito
Evan Campbell
My music player ran out of battery during my squats. God I hate lifting without music. Actually, life is not worth it without music.
Blake Garcia
what belt do u bros have?
the rogue leather one looks pretty sweet.
Julian Gonzalez
I don't have a belt because I'm poor.
Connor Barnes
>Weighs what I do >Rawsquats what Isley does
Women confirmed shit at everything.
Well, a week completely off probably deconditioned you a bit. I'd bet 5 dollar that the 102.5 kg (I'm assuming) next week feels better than that 100 kg did.
Tangentially related, I wouldn't go any heavier than 125 kg for squats on Intensity Day, if you're going the 5RM route. Which you probably should be doing at this point.
The solution to that is to make it make you blindingly angry instead. Earlier, I was in between the fourth and final set of 8 squats a piece, and I REALLY didn't want to continue that nightmare. Then I noticed a brown eyed qtp2t meeting her skinny, facial-aesthetics-having (no homo) husband at the front desk with their infant child, and upon seeing her child her face lit up with joy and fulfillment that no one on this board, let alone this thread, could possibly conceive of. Seeing such cringe-inducing happiness stirred in me feelings of confusion, rage, and nausea. But once I stifled my vomit, the raw hatred pushed me through my last set of squats.
They might be the happiest two lovers in the world, but I squat more than both of them combined. In the end, isn't that what really matters?
Michael Scott
Doubles at 310kg last night..less than 4 months until a 800lb+ Deadlift if things go to plan.
how do you people lift 300kg off the floor like its nothing
dont you fear you snap your spine? how do you warmup to deadlifts? mentally and physically what cue do you use to make sure your spine is in correct position
Jayden Morgan
I dont even lift half of this but, dont look up, don't hinge back excessively when you lockout. Sorry if wrong
Jackson Carter
At least 30% of the lift has no technical proficiency, youre cheating lockout and your knees rebend cause they cant stay locked when you go into hyperextension
Kayden Smith
>dont look up
Apology accepted
Connor Wood
Fearless mong strength. Just try to brace everything and keep as tight as possible Genuinely laughed at the '30%' which 30%?
Assume as we have discussed previously, that you think I am cheating lockout by going into hyperextension to drive my hips forward? This is something I am aware of and I am working on improving with accessory work.
Wyatt Lee
Lol nigga its literally picking stuff of the ground. Just bend over like your whore mother and pick it up. How the fuck is this hard?
Benjamin Gutierrez
because no matter how hard I try, it feels like my low back is bending too much and I fear I snap shit
Christopher Ramirez
Yeah the last 30% Its not just the cheating, if you go to a comp and watch people warming up, they dont engage the the hips to lockout, and 90% of them fail their 3rds, no one wants that
Then your abs are weak as fuck and it would be prudent to train your whole posterior chain as well
Brandon Rodriguez
Can I switch OHP for CGBP on 531 or should I just run Cube Predator/some other 2day bench routine?
Charles Roberts
>gbro the biomechanist
Nicholas Morales
What ab complimentary/specific work (other than big compounds obv.) would you recommend for a person with CLEARLY weak abs
Kevin Lee
is there any real benefit from doing, say, 3 sets to failure of push ups to help bench press? i mean, after a certain point it seems like it'd be a waste.
Luke Perez
Pushups are great for shoulder health, it will be direct help to your bench by keeping them healthy.
Sebastian Rodriguez
Side plank into plank into opposite side plank, 8 seconds in each position, then rotate back, doing each position twice is one set, 3 sets a day
Heavy front squat walkouts, just load up a 1rm or more, unrack it and stand there for 60s, 3 sets
Adam Jenkins
What role (if any) in your opinion should crunches have in ab training?
Do you do any direct erector specific work, like back extensions?
Nolan Bell
So this is 485
I hit 500 last week finally but it was slow and torturous. I also don’t train correctly.
Today i went to try and do volume work.
405x5 425x3 for two sets Then tried 445 but barely got it for one. Should i push through 405 for 6-8 and work slowly up?
Im not a fan because flexion is the last thing you want when youre trying to brace, imo ab training for pl should be mimicking the braced position
I do 40 ghrs every lower and ive just swapped 40 hypers for 40 reverse hypers
Elijah Wood
ROLLOUTS O L L O U T S
Nicholas Morales
mate you are asking adivce in a thread that's probably like 99,99999999999999% weaker than you. I sincerely recommend ReactiveTrainingSystems forum as alt.
Tyler Rodriguez
Quads quads quads
Drop some squat volume and train quads like a bber for a few months
I was forced into it but it was a fucking blessing
Oliver Sanders
I was doing full body six days a week to lose weight because i hate cardio and I just switched to an actual routine only working 3-4 days a week.
Just been doing leg extensions. Any other recommendation?
Isaac Wilson
That lever squat you keep posting videos of, stop putting so many plates on it and grinding them out, face the other way if you can so your heels are raised and theres more knee travel
5x10, 4x8, 4x12 whatever, just do them, unless your gym has a belt squat in which case you should live on it
Kevin Myers
Are double pause dls the ultimate glute exercise? Ive never felt my glutes this much.
>road to snap city You guys make it sound like everything out of the ordinary shit is a road to snap.
Ive tried barbell hip thrusts and the glutes weren't nearly as fucked as after doing double pause dls
Nathaniel Clark
Probably because youve finally gone light enough for stronger muscle groups not to have to take over
Look at bret contreas' instagram, it all looks like 'finishers' because everyone has weak glutes and when theres a weakness in the chain, stronger muscles get involved to maintain force output
Mason Jenkins
>barbell hip thrust are not what I linked
Wyatt Moore
Ik, just saying that similar movement never gave me this feeling I get now
Ethan Fisher
BB Hip Thrusts suck major ding ding dong anyways.
Connor Allen
Not the guy you are replying. Do you do any unilateral work? I fucking love doing split squats and lunges myself. 1 legged Leg Press feels uncomfortable at my hip though, but lot of those cyclists swear by it.
