Quote:
Originally Posted by Montecore
Welcome!
Did you create your program yourself, or are you following something existing (RPT maybe)?
I used strong lifts 5x5 for about 6 months or so about 2.5-3 years ago. After progressing as far as I though I could with that I started programming myself mostly using principles I have pulled from a bunch of different people I follow/listen to.
The general set-up of my program is that I break my training into either hypertrophy mesocycles or strength mesocycles. Each mesocycle usually lasts 5-6 week including a 1 week deload.
The two mesos are fairly similar, with the primary difference being that, for the main lifts I do each day (squat, bench, or deadlift) I will do lower weight higher reps during the hypertrophy meso and higher weight lower reps during the strength cycle. I also use the strength cycle to max test twice for each of the main lifts.
As you can tell I am in a strength cycle right now and I have done 1 of my 2 max tests for each lift. I will max again in a few weeks and then switch back to hypertrophy training.
I usually do 2 hypertrophy cycles for every one strength cycle. But I may change that up at some point in the future.
As far as a week to week plan I do basically a 6 day Upper/Lower split. On all three of the Upper days I do bench. On 2 of the Lower days I do squat and then Deadlift on the other lower day. Then I mix in a ton of accessory and bodybuilding stuff after the main lift.