Thursday

Pin Squat x1 @8, x5 @9 plus 2 down sets (load drop)
RPE9.5 355

280x5
295x5
310x4 @9

290x5
290x5

Bench (touch and go) x1 @8 then move to 80%x3x8 (-12%).
RPE9.5 220

185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Feet up Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)

155x6 @5
155x6 @5
155x6 @7
155x5 @7
155x6 @8

155x6 @8.5
155x5 @8
155x5 @8

Friday

2" Deficit Deadlift x1 @8, x5 @9 plus 2 down sets (load drop)
RPE8 370

315x5
325x5
340x5 @7.5-8
355x5 @9

355x5
355x5
355x5

2ct Pause Bench x1 @8, x5 @9 plus 2 down sets (load drop)
RPE9 210

155x5
170x5
185x4 @9

175x5
175x4 @9

Snatch Grip SLDL x8 @6, x8 @7, x8 @8 plus 3 down sets (repeat)

275x8 @6
275x8 @6
285x8 @7
285x8 @8

285x8 @8
285x8 @8
285x8 @8


well i almost facking died after SG DL. it was grueling, but i got it done.

its possible im not making any gains. maybe a few. i need to eat more. im prob around 2600-2700 calories a day. just an estimate. not even in a surplus i assume with all that walking around and working.

next week is max testing.

what do these mean? what is an opener? i am going to test my maxes on Saturday, so i will go in Tuesday, Thursday, and Saturday.

WK11


4-5 Days Out
Squat w/belt x1 @ Opener
Competition Raw Bench x1 @ Opener
Deadlift w/belt x1 @ Opener


2-3 Days Out
Squat w/belt Go through your warm-ups
Competition Raw Bench Go through your warm-ups
Deadlift w/belt Go through your warm-ups


Competition Day
Squat w/belt Competition
Competition Raw Bench Competition
Deadlift w/belt Competition

b: This refers to the first lift of 3 for sq/bp/dl in a powerlifting competition. Usually people pick somewhat conservatively and do something like a 5rm or 3rm weight that are nearly sure they can't miss, because if you miss your first lift and do not make any subsequent ones in that particular lift, you "fail" the meet, which is known as "bombing out".

Since you are just max testing and not doing a powerlifting competition, attempt selection won't be quite as critical since you are allowed to go down/take longer or shorter rests as needed. Pick maybe an RPE 8.5 weight for those days that ask you to work up to openers. Maybe even lower like a 7.5-8 RPE single since this program has you working up to openers so close to max testing and the program itself is way more fatiguing than most programs overall. I think this taper is quite short, personally.

Good luck on the maxes! hoping to see some big #s.

Doing a particular style of training because you enjoy the process itself independent of the outcome and dislike the vanity associated with the gymshark crowd and their style is, imo, a sufficiently good reason to train this way. You won't look like a bodybuilder or fitness model, but if you want to look "good" and have good chest+low back+glutes, this is suitable. You will never have super impressive arms, shoulders, or quads most likely though. Carry on.

I mean heavy 5s on sq/bp/dl are certainly a lot more exciting/adrenaline inducing than 5 ****ing sets of 12 with 90 second rests on db incline bench or whatever.

...I guess instead of "you should change to hypertrophy training", you can instead interpret my previous post as "sign up for a powerlifting meet or set it as a long run goal to total >1500 in the gym and then enter one".

Having a big over-arching long run goal is definitely a good way to keep yourself on the righteous path in life and lifting, as I'm sure any ABP knows with the purpose stuff.

Whoosh

Emoken,

Pretty sure none of us have super impressive anything. I've been watching this history channel show which is basically doing a bunch of strength feats and watching Eddie Hall get clowned by Brian Shaw, so there is always someone else out there. I guess Eddie Hall does have the WR in DL which almost killed him, so k?

My general feeling is that progressing from a advanced beginner to low intermediate stage on a PLing program is a minor error especially when N1 seems to already kinda pussy out on his lifting. I'm def not a fan of volume DLing and don't program it anywhere. (Is dumb for obvious reasons) Obviously you are correct in general, but no one really knows what N1 wants including N1, so atleast giving him a program and having him stick with it while getting actually decent and free internet coaching is a big upgrade from anything super dumb. If he wants to get hyooge, sticking him on a bulk with a 531 BBB and moving to a higher intensity 321 variant with like 3x5 of higher intensity RPE8 backoff work while cutting would be fine at his stage. Toss in some additional random bullshit ISO work here or there. But I think he's fine with what he's doing. Obviously your comment on BB Row v DL is correct. But kinda irrelevant in the context. It is similar to programming for total n00bs, you can't really go too wrong, and in the same vein as you barely begin needing something beyond "add weight to bar" it is hard to choose something that isn't going to make you both bigger and stronger. But feel free to write up your own intermediate variant and answer dozens of questions while posting his weekly workouts.

I'd suggest he just enters a powerlifting meet compared to all that tbh. He seems to have a disdain for the "aesthetics" lifestyle crowd and, perhaps accurately, lumps it in with his reviled yuppie culture.


Even not entering a meet, setting a goal for what total he wants to hit in his lifting career/the next 6 months/the next year would be a good first step.


Honestly wgaf, train the way you like to train the most if the future time orientation required to set long-term goals ironically eludes you despite the constant references to having a purpose.

Evo,

It could be a misread, but it seems like what he really wants right now is to train for aesthetics. But he conflates that with what yuppies do, as you assume. So he can't allow himself to do any workout similar to the selfie taking guy workouts, even if they would help him towards his goal. So proceeds without any stated long term goal because he does know the conflict he has set up for himself.

It's mirrored fairly well in how he handles other parts of his life.

Most everyone who has been following for a while has moved on to shrugging, since he's moved on to grunching basically anything meant to provoke introspection.

Emoken-

I want to get huge and shredded, and I'm tired of doing squats and deadlifts poorly. What program should I use?

the program posted above by DM tbh

If true, this is just astoundingly stupid and petty. (It's probably exactly true).

He lives in Chicago. Maybe go to one of the gyms in the black parts of the city and he will cease to conflate bodybuilding training with yuppiedom? too advanced. I see why "just have him do the ultra specific powerlifting program" is probably optimal.

Isn't it a bit weird to obsess over costly denim and sneakers while looking down on yuppies and then simultaneously exalt 1950s-90s working class culture?

that’s the beauty that is ABP

Well, when I watch Ronnie Coleman training or speaking on youtube, I know the very first thing I think is "****ING YUPPIE ****** WOW I WILL NEVER DO WORKOUTS LIKE THAT GUY".

ty my man.

took a rest day today and going in tomorrow for 'opener'. i will perform RPE8. should be out of there within an hour.

evoken,

will i lose my gains if i change my routine to a high rep like you say?

i remember hurting my shoulder, and lost all kinds of gains. spent like 4-5 month to get it back. it was depressing. pressing $160 for reps, and couldn't even press 95lbs from that injury...

lifting meet? no, i do not want to compete. however i want to be aesthetics and get my numbers higher. its impossible. life of a natty. either you bulk and get strong but look like a peice of turd, or you weak af, diet, and get shredded and live the aesthtics life.

Damned if you do, damned if you don't

N1,

Should prob stop listening to loco for advice on training. He just goes jogging anyway.

Cit,

Wao! Spot on!

Emoken,

Welp. Here we are with someone who wants to train like a PLer and look like a BBer (or maybe like those guys who compete with board shorts because they never lift legs).

CB,

Think the point of that was that you're gonna have to do a ton of RPE 7-8 squats in lieu of more RPE 9 DLs. I don't even mind the people that do their BBB sets in like 10ish minutes going FOR THE PUMP. Super time efficient and as long as you eventually get some reasonable level of fatigue, you're pretty much there. Please see the 100s of pages written on the interwebs about 531 for more advice on how you can basically make anything up you like.

Just keep doing what you're doing. You like training this way anyway and if you derive any psychological satisfaction from squatting/benching/deadlifting progressively higher numbers, I advise you to continue.

lolol, love it

WK11


4-5 Days Out

Squat w/belt x1 @ Opener
RPE8 320

Competition Raw Bench x1 @ Opener
RPE9 220

Deadlift w/belt x1 @ Opener
RPE8 400

All natty

440! 455?