Race you.
There’s a reason I haven’t posted my plan yet, and it’s because it will take a small essay to actually describe it. My press plan is definitely a “kitchen sink” job.
Race you.
There’s a reason I haven’t posted my plan yet, and it’s because it will take a small essay to actually describe it. My press plan is definitely a “kitchen sink” job.
How detailed do folks get with their planning? I’m currently running a very basic plan that is one of Paul carters that I loved when I did it. I plan to continue with it and just bump weights up. There are some max effort PR sets that are optional so that’ll be fun to post.
Diet and nutrition added in as well?
If you were to look at my log over the past few months then you’d see a mess. If I had to describe it to you then I’d put it like this:
The rest of my training is for balance and aesthetics (like lots of delt stuff).
I wouldn’t get any more detailed than that.
If you want to put your nutrition stuff out there then add that to your training log.
Part of my “Committed” challenge last year was to stop tracking my food and weight. I weigh myself every morning and my T-ransformation cut drove me to a bad place and I was obsessing over food. I committed to letting go of that obsession. I succeeded, too. I still don’t track my food. I do weigh myself daily, though. I know what to expect from certain splurge meals and my morning weigh-ins help keep me in check.
I’d run that for 12 weeks
Ok awesome . I plan to run current program for at least 12 weeks. So I’ll just stick it in my log. Thanks for the reply man.
I’m in week 8/16 of super total program, I may run it again with a twist on assistance
I’m planning on wrapping up my current cut at end of September, then I’ll be Deep Waters through end of year. Might run intermediate and advanced or just die. Whatever comes first.
Not really running a program but I’m making it a goal to do my core and hip stability work daily. Had a few days this week that were almost completely pain free since my injury in May. I’d like to be ready to crush legs by time the next t-ransformation challenge rolls around.
I’ll play along for the added accountability. Currently running 5/3/1 with a 7th week deload. That finishes up right around the end of August. Planning to do a meet December 8th so I’ll be on plan for 3 months then meet, then back to the plan.
Plan is definitely a variant on 5/3/1 because I like to workout more frequently than 4 times a week. So here is the general principle
3/5/1 with AMRAP sets only on the last week
7th week protocol
Joker sets are pretty regular for me on bench, but only occasionally on other lifts.
BBB Bench on both bench and press day (varying between CGBP, standard, and floor press)
FSL squats on DL day
SSL squats on squat day
Accessories- do something (based on time)
Conditioning- do something that doesn’t hurt my recovery.
Goals
400# squat currently 355#
275# bench currently 245#
455# deadlift currently 405#
No goal for press as I’m rehabbing from a car wreck
That’s a lot more detail than I planned on writing, but now it’s out there, lol. Best of luck to anyone playing along.
I think this challenge comes at the best time for me…
I’m back to training since few days, after a few delicate weeks on the health side.
My training will be a 2 way split (Chest/Back/Biceps & Legs/Shoulders/Triceps) between 2 and 5 times a week depending on my recovery.
I will also take some pictures & measures to follow my evolution as @Frank_C does !
Oh and I improved my home gym with a Weider C700 and so far I like it !
is anyone going full body? thinking about full body for 3-4 times a week with some running on top. appeals to me as its something different.
this year I have been doing the V-Taper program from this site follwed by a bro split (inspired by @kingbeef323). Recomp wise results a are there, however, Im running into some recovery issues with 6 days/week now. Have been losing BF this year, curious to see what 3x week with running would do. any recommendations?
Sure, I’m interested. Got a plan, got a goal, let’s go!
What are your goals? This looks like fun,
(see the post for notes).
This looks simple,
Monday: 4x10 (4 sets of 10 reps)
A. Front Squat
B. Incline Dumbbell Press
C. Back Extension
D. T-Bar Row
Wednesday: 5x8
A. Leg Press
B. Decline Press
C. Romanian Deadlift
D. Pull-up/Lat pull-down
Friday: 3x12
A. Back Squat
B. Weighted Ring Push-up
C. Hip Thrust
D. Close-Grip Pulldown
Maybe tack on some ab-work or direct arm-work. Source:
Another recommendation I’ve seen a lot is
Tagging @bulldog9899 he’s starting a comeback and could use a little consistency
Ooof your first program looks tough as hell
Do you have a program that can teach him how to low bar squat? I’m told he’s not quite clear on how to do it.
I’m doing full body 3-4 times a week.
Sunday strong man - normally 1 over head, 1 moving event, 1 max lift then stones.
Tuesday squat + log
Thursday deadlift + bench
Then depending on recovery:
Friday squat variation + press (at a lower weight just going through the motions)
I think submax work would be key on it. It’s for people that have yet to reach
beginner status with at least a 315 squat, 405 deadlift, 225 bench, and 185 press.
Ish. The thread discusses relative bodyweights too
Maybe something involving a box !!
Here’s a “plan” I know works that I might commit to,
or I’ll commit to Pendulum Bodybuilding. I have some days to decide still.
BTW, Meadows has released a 3x/wk full-body program called Baby Groot.