Program ideas? I looked at GZCL jacked and tan but don't really want to go from 10s to 1s in six weeks. I also hate "working up to a 5rm" - just give me a percentage already

Thinking of something like:

T: HBBS + RDL
Th: Bench + OHP
S: Conventional + Frontsquats
Su: CGBP + Incline DB

Start off at 60% for 5x10, progress weekly, do that til christmas and re-assess. Start tanning, too.

So Sheiko?

Are you trying to get jacked and tan or get your PL total to 600?

I don't know too many pl programs. I really like the program I'm on and it could easily be adapted into a 4 day pl program.

you could also look into juggernaut method, I know it has a 4week 10s phase and 8s phase

Good question. I'm as likely to get tanned as snitch is, so not that. Total is more important, but I am also aware of the support for block periodization. My run into the 500lb squat/3plate bench last november started off with a similar high volume block but I was less time pressed then (and also may not be correlated).

Do you think the 6s-3s range is better to stay in?


I had a bit of a read of LSUS when I asked you about it, I'll take another look.

Tsunami alert my friend. Hide.

Also a possible option, though aren't sessions quite long? I could split them up... what is the go to template at the moment?

Just do 1-2 min rest between sets and I think you will be fine. I can see if I can dig any recommendations up.

Use this to determine what program to start with.

Do you think the 6s-3s range is better to stay in?

Depends on your specific goals, experience, age, diet, sleep and ability to recover. But, yes in general I believe that triples, doubles and singles are best for strength.

I also think that Max Effort is the way to go especially since a lot of people have no idea what that even means anyways. Usually mistaking being sore from doing 8-12 reps than from actual max effort.

Assuming you are past the beginner stage (which you obviously are) I also think that creating a rigid program that you follow regardless of how you are actually feeling on any given day is not as productive as having an intelligent (aware), flexible approach that enables you to get the most out of each day's training.

I think it's just those scummy south islanders under threat... but stay safe, bro.

Stayed safe, cousins house down south a bit banged up but I slept through it up here

I agree. 3-6 rep sets are fine for secondary work, but you ought to be doing 1-3 reps sets as part of your programming as primary work if you want to improve the fastest. The primary work shouldnt always be max effort, but should ramp up weekly. This gets your body used to handling the heavy stuff.

he has 4 months to go before his next meet. obv low reps would be better if the meet was only 4-6 weeks away or whatever.

do you just completely disagree with the info presented in this video?

No. He makes a lot of good points. You can do singles and doubles with under 90% during the beginning of your cycles and ramp that up though. The purpose of doing it the way I do it is so that you are used to handling the bigger weights. You make the hypertrophy/strength gain with secondary work after handling the bigger weights.

That's just the gains wave he's about to crash on that tiny rock.

15th November:

Squat
140x6 4'
140x6
140x6


17th November:

TnG Bench Press
100x5 3.5'
100x5
100x5
100x5

Chin Ups
8
8
8

Some very rushed morning workouts - keeping rests short I guess :/

---

I've enjoyed the conversation, going to read and watch and think some over the weekend, but I am beat at the moment. Coaching the boys has been a highlight in an otherwise grueling week.

20th November:

TnG Bench Press
105x5 4' rest
105x5
105x5
105x5
105x8

Deadlift
170x5 4' rest
170x5
170x5
170x5

Pendlay Row
80x8
80x8
80x8

EZ Bar Curls
20x10
20x10
20x10

DB Flies
25x10
25x10
25x10

Facepull
10
10
10

Pretty solid workout. The sabo deadlift shoes are really rather nice to lift in, looking forward to giving them a good crack at some sumo accessory lifts over the week. Bench was a bit iffy at times, I must have slept funny last night (got up to watch Arsenal Man U at 2am), as my right lat was really tight and was refferring all down my arm, but it got sorted pretty quickly.

As for programming, just going to stick to what has been working mostly. I can definitely see arguments both ways, but this is definitely a convenience >> other considerations call.

I don't want to tard up your log, so let me know if I am and I will stop.

Basically, if you're focusing on increasing strength for PL, you should be building your program to reach that goal.

Intensity builds muscle and strength.

If you can program 10's in a way that deliver intensity, you will get bigger and stronger. But, if you are natural and competing at or near your current body weight, I doubt that you are going to be able to do that or at least do it in a way that makes sense to have that be some kind of phased priority (all due respect to CWS) over 3's, 2's and singles.

In my opinion, foundation of programming is core lifts, 85-95% 3's, 2's and singles. Then, based on ability to recover, program in accessories that work on improving weaknesses. And, yes, you can program in 8-10s here.

For max recovery, you gotta correctly eat as much as your desired BW will allow and sleep like it's more important than lifting.

23rd November:

Squat
150x6 4'
150x6
150x6
150x6

Bench Press
115x3 4'
115x3
115x3
115x3
115x3

Prone Row
40x10
40x10
40x10

EZ Bar Curls
22.5x8
22.5x8
22.5x8

Had a work function last night so it was pushed back a day, but definitely back into the swing of things technically. When I get bench right it is an incredible amount easier.

It is never tarding up my log to have your input! I plan on working up to some triples in squat and deads and then keeping it in that range using some sort of autoregulation. Bench is already in that range but I find that way less taxing. My only major concerns are diet and sleep, really. Im a doughy mother****er at the moment, and sleep has been an issue all this year. I just need to prioritize a bit better.

If bench is way less taxing, I think you need to do two things:

- increase the weight & intensity (and maybe volume)
- tighten up your setup

I am consistently more wiped out after heavy bench day than after squats or DLs. It really is a whole-body workout when you do it right.

That is obviously a silly take. I get what you're saying, but it is objectively false. Squats and deads work more muscles through much longer ranges of motion for much more weight.

Well, it is reality. And Aidan does need to tighten up his setup. And his bench is lagging a little behind his squat and DL, which to me suggests he isnt at good exerting himself at benching as he is at DLing and squatting. I'm sure the fact that I'm benching way heavier weights due to being shirted, it doesnt change the fact that most people who's bench is lagging behind their other lifts dont exert themselves as much as they could. I'm sure you have no concept of what it feels like to do this benching. Yes, the bigger muscles get taken through a greater range of motion during squats or DLs, but if you're benching correctly and using enough weight and intensity, they should be exerted enough to fatigue you significantly. In my case, I probably push myself with more sets and reps close to my limit benching than I do squatting or DLing.

This is exactly my point.