Quote:
Originally Posted by Number1Hater
[B]Friday
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.
Quote:
Originally Posted by Number1Hater
love it. i got the big . some days after work i am tired and no motivation. weak AF, but what must be done must be done. i see too many idiots in the gym doing some BS routine, its laughable. they take selfies and talk non-stop with their g/f and friends with some BS GymShark apparel. its pathetic and embarassing. why even come to the gym? stay at home. also its a waste of everyones time. people are waiting for machines to use.
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.