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Posted on 8/6/19 at 11:46 am to Boring
Posted on 8/7/19 at 2:08 pm to lsu777
My man.
What templates have you guys run that specifically focus on strength? If someone wanted to just get brutally strong in a hurry, what would a template for that look like?
What templates have you guys run that specifically focus on strength? If someone wanted to just get brutally strong in a hurry, what would a template for that look like?
Posted on 8/12/19 at 9:34 am to Boring
Greyskull made me much stronger quickly.
I guess the 5-3-1 boring but strong program could work? That’s a ton of volume.
I guess the 5-3-1 boring but strong program could work? That’s a ton of volume.
Posted on 8/12/19 at 10:35 am to Boring
Where are you currently at in training? Is the LP not progressing for you anymore?
If it has I would suggest running the strength bias template for a while if you are just looking for strength on the big lifts LINK
Another good option would be to perform a reset and do the add volume intelligently template for the lifts that are struggling (usually upper body)
The other option outside of moving to RPT is to move to rest pause on lifts that are stalled.
You should keep pushing the lifts on the traditional LP for as long as possible. The progression is as fast as you are gonna get. You can do the 3's in place of the 5's if you only care about top end strength.
Goodluck
If it has I would suggest running the strength bias template for a while if you are just looking for strength on the big lifts LINK
Another good option would be to perform a reset and do the add volume intelligently template for the lifts that are struggling (usually upper body)
The other option outside of moving to RPT is to move to rest pause on lifts that are stalled.
You should keep pushing the lifts on the traditional LP for as long as possible. The progression is as fast as you are gonna get. You can do the 3's in place of the 5's if you only care about top end strength.
Goodluck
Posted on 8/12/19 at 10:51 am to numptythrubbers
quote:
In response to you suggesting adding volume work to GSLP, what do you think about this article?
That article just re-emphasizes everything I have said in this post since the very beginning. But eventually you are going to come to a point where you stall, do you keep hammering away switching variants and hitting the wall at the same spot Everytime you come back to the main lift or do you change something?
At some point you have to start manipulating the variables. If intensity alone isn't working any longer, we need to manipulate either volume, frequency, or density.
The easiest thing to do is add volume for the upper body as that is usually the stalled lifts. So we add extra bench work on bench days and press on press days.
When that stalls and it will eventually, you switch it up some and move the bench volume to press day and press volume to bench days. This keeps volume constant as the previous cycle but frequency is now changed to hit the lifts 3 days a week.
Eventually that will stop working, that's when focusing big time on the accessory lifts with weak point training helps.
Other things is we move to double progression models etc.
Eventually that stops and we have to use a more advanced progression model. Most people will never reach this phase. But when they do we move to RPT or ladders. Then eventually Rest pause then rest pause with rpt. All of these use same basic structure explained in the lp and powerbuilding book.
Eventually moving to things like accomadating resistance and other advanced training methods have to be used.
This is for long term trainee which most people are not. It's a simplified periodization scheme.
But in the end everything runs to some form of block( think blasting and cruising) or concurrent(conjugate) periodization.
Posted on 8/13/19 at 3:21 am to lsu777
I wanted to share with you guys: I just won the Finnish National Championship Title in Men's Lightweight Single Sculls on Sunday!
This post was edited on 8/13/19 at 3:22 am
Posted on 8/13/19 at 8:33 am to DarkSk0ll
Congrats!
Posted on 8/13/19 at 8:52 am to DarkSk0ll
That's awesome
Posted on 8/15/19 at 6:21 am to lsu777
Thanks! After having some setbacks previous three years, this meant a lot to me.
But now onwards to international stages!
But now onwards to international stages!
Posted on 8/20/19 at 4:28 pm to DarkSk0ll
Had to look up what a Scull is, but god damn it's awesome to say I run the same program as a national champion. Congrats man!
Posted on 8/22/19 at 10:31 pm to lsu777
something I posted posted in another thread. This is for strength and aesthetics, focusing on bringing up the lower chest line with lots of dips, bringing up the arms with chins and dips, and creating the V-shape with the chins, press and lateral raises. Add 2.5lbs on upper body, 5 on squats and deads.
For the bodyweight exercises either pick a number you can get in 10-12 sets with 1 min rest or pick a time period and get max reps in the time period.
JUST GET frickING STRONG ON THE DAMN EXERCISES LISTED!!! If you do that and eat 300g of protein a day, everything else takes care of itself. Stop bouncing around and get strong.
Just set it up on a simple A/B rotation with rpt or the greyskull traditional 2x5,1x5+
A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.
Here are some subs if you want to:
Press for zpress, db press etc
Chins for rope climbs, racked chins
Dips for cgbp or reverse grip bench, weighted close grip pushups
Squats for front squats, walking lunges, split squats, heavy thrusters
Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows
Any db or variant exercise for the main lifts.
Incline for bench, weighted ring pushups etc
Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
This post was edited on 6/27 at 8:27 am
ReplyOptionsTop
Req Admin Bookmark Replies (1)
That looks awesome but the volume on dips/chins seems crazy for the average guy doing GSLP. If you can’t do dips and only are capable of 0 to just a couple of chins as many of us are how would you attack this? Say you wanted to do CGBP or CG pushups instead as well as band assisted chins and bodyweight negatives and weighted negatives. How would those be plugged in?
Lastly, if you didn’t want to do deadlift twice in a week some weeks, how would you set this up pn a traditional 3 day GSLP instead of A/B set up?
For the bodyweight exercises either pick a number you can get in 10-12 sets with 1 min rest or pick a time period and get max reps in the time period.
JUST GET frickING STRONG ON THE DAMN EXERCISES LISTED!!! If you do that and eat 300g of protein a day, everything else takes care of itself. Stop bouncing around and get strong.
Just set it up on a simple A/B rotation with rpt or the greyskull traditional 2x5,1x5+
A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.
Here are some subs if you want to:
Press for zpress, db press etc
Chins for rope climbs, racked chins
Dips for cgbp or reverse grip bench, weighted close grip pushups
Squats for front squats, walking lunges, split squats, heavy thrusters
Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows
Any db or variant exercise for the main lifts.
Incline for bench, weighted ring pushups etc
Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
This post was edited on 6/27 at 8:27 am
ReplyOptionsTop
Req Admin Bookmark Replies (1)
That looks awesome but the volume on dips/chins seems crazy for the average guy doing GSLP. If you can’t do dips and only are capable of 0 to just a couple of chins as many of us are how would you attack this? Say you wanted to do CGBP or CG pushups instead as well as band assisted chins and bodyweight negatives and weighted negatives. How would those be plugged in?
Lastly, if you didn’t want to do deadlift twice in a week some weeks, how would you set this up pn a traditional 3 day GSLP instead of A/B set up?
This post was edited on 8/22/19 at 11:04 pm
Posted on 8/23/19 at 4:48 am to Bailey25
Yeah just do pushups or close grip pushups for the dips. Do rack chins or inverted rows for chins.
Keep everything as an A/B rotation but change lower body lifts. Squats on monday and friday, deads on wednesday.
Guessing thats what 777 would suggest.
Keep everything as an A/B rotation but change lower body lifts. Squats on monday and friday, deads on wednesday.
Guessing thats what 777 would suggest.
Posted on 8/23/19 at 7:01 am to numptythrubbers
You probably are right, I just never know how to program chin negatives and feet elevated inverted rows AKA racked chins because I can’t do a lot at once, I’m up to about 8-10 regular inverted rows and handful foot elevated ones..
I can do negatives pretty well howvee and have even added 10lbs weighted negatives but just for a few..
I can do negatives pretty well howvee and have even added 10lbs weighted negatives but just for a few..
Posted on 8/23/19 at 9:07 am to lsu777
Should I be eating breakfast?Currently i dont because it's hard to cook in the mornings before work, but I think I may start meal prepping or drinking a meal replacement shake. When I was in high school it was easy and it seemed like my diet didnt matter, but now I'm not seeing the change in body composition that I'd like. I just started lifting again at the beginning of this year and I am getting stronger because my reps and weight are going up. I currently weigh 190 lbs and eat about 140g of protein a day. I'd like to gain about 15 pounds and drop about 3% body fat. Can you tell me a little about the pros/cons of eating in the morning vs fasting until lunch? If I should be drinking shakes in the AM do you have any recs?
Posted on 8/23/19 at 1:04 pm to numptythrubbers
quote:
Yeah just do pushups or close grip pushups for the dips. Do rack chins or inverted rows for chins.
Keep everything as an A/B rotation but change lower body lifts. Squats on monday and friday, deads on wednesday
This
Posted on 8/23/19 at 1:07 pm to Bailey25
quote:
feet elevated inverted rows AKA racked chins
Racked chins are not feet elevated rows. RC has your feet elevated but performing a vertical pulling motion. Inverted row is horizontal rowing motion.
quote:
I can do negatives pretty well howvee and have even added 10lbs weighted negatives but just for a few.
Don't do weighted negatives. For daily work, start doing a jump and hold at the top for ten seconds, then ten second negative. Get 8-10 reps per day, adding weekly.
And if you can't do chins or dips, you need to lose some fat.
Work the hell out of the pushup progression oath daily until you can do dips no problem.
Posted on 8/23/19 at 1:09 pm to Yeti_Chaser
quote:
Should I be eating breakfast?Currently i dont because it's hard to cook in the mornings before work, but I think I may start meal prepping or drinking a meal replacement shake. When I was in high school it was easy and it seemed like my diet didnt matter, but now I'm not seeing the change in body composition that I'd like. I just started lifting again at the beginning of this year and I am getting stronger because my reps and weight are going up. I currently weigh 190 lbs and eat about 140g of protein a day. I'd like to gain about 15 pounds and drop about 3% body fat. Can you tell me a little about the pros/cons of eating in the morning vs fasting until lunch? If I should be drinking shakes in the AM do you have any recs?
Skipping breakfast aka intermittent fasting is just an easy way to control calories. Non of that matters though just meet your macros.
You need to be eating way more protein. Follow the leangains calculator on musclehacking. And cut fat until below 15% then bulk slowly.
Posted on 8/30/19 at 4:23 am to Yeti_Chaser
I like to have a shake meal at breakfast with good amount of protein and fresh berries. Makes it easier to hit daily protein targets, plus I can go train immediately after.
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