Posting mainly to thank author of 915.I was in a rut and getting smnaller and weaker and needed new training routine,Now I am starting week 6 (starts saturday!!!)of the 915…So far my quads have blown up,and have gained 5 lbs wich is mostly muscle as a am an more ecto(or was)with super fast metabo.
All my lifts are feeling easier after week one even though inc sets reps weight,ect…so i know im getting strong as hell.I know ill inc my squat 15 % at LEASt.My dead i am hoping for 625 wich will be a 10lb pr though program calls for week 9 650 last attempt and im going to give it hell!My bench was doing great till week 5 3x3.Was tough.inc cals water intake dramatically since then hoping this weekend i can get the 3x3 with the additional weights,My deads have all been easy.
Ill repost after week 9 and fill anyone interested in trying this my results.I have benched 370(recent pr)raw squatted 550 raw and of course raw dead 615 all at about 198-205.Goal is to get dead above 625 wich looks to be soon bench near 4 and get back to 5 plus squats…Week 5-6 looks hardest as going up 3x3 to 3x3 adding 30lbs or so on some lifts can be a shock after going lighter w/ volume in the beginning.
But Im doing the suggested assistance Overlaod lifts to keep the feel of heavy iron like rack pulls lockouts ect…I know ill be one happy and bigger man it 3 weeks or so.Im just not sure what to do after this…Thinking of taking a week deloading and the a 3x week similar idea though concentrating on same lifts except doing overhead press, cleans on dead day (4 week 5x5,5x4,5,4,3,2,1, and heavy singles week 4 for main lifts with back off sets at end of every heavy set)
glad to hear its working so well for someone, Ill be starting the 915 program next week and I have high hopes for it. just curious…where did you program in your lat work? the way i have mine laid out has a lack of direct lat work, ill have to add them in somewhere.
[quote]woody222 wrote:
Im just not sure what to do after this…[/quote]
CT explains in the original article that switching to a typical bodybuilding style of training would be a good option for about 3 weeks.
[quote]mdub335 wrote:
glad to hear its working so well for someone, Ill be starting the 915 program next week and I have high hopes for it. just curious…where did you program in your lat work? the way i have mine laid out has a lack of direct lat work, ill have to add them in somewhere. [/quote]
Lat work can be done on the bonus day. A good bonus day workout I like to use is something like this…
A. Lat Work
B. Bicep Work
C. Farmer’s Walks, keeping the lats contracted the whole time and letting the biceps stretch.
D. Additional Ab Work
And right after the power clean day, Farmer’s Walks feel so good on the traps. Mine always get sore even with plazma!
-Colby
Lat work On dead lift days for 5x5 ect…But i didnt use them all the way thru …Im maxing out this week.Overall this was one of the best routines ive ever used.Im going to take week off or deload take my new maxes and do it again.I will say I didnt use my real 1rm or I would be way over my head obv. the more weight you lift the 15% inc becomes more of a jump.But if you choose corrctly and pick the right exercises its awsome.
I started this week. I added my lat work in on bench day, suppersetted chin ups with my bench sets. It felt really good. Last night was squats. 5x4 squat, 5x5 pause squat, 4x8 hack squat. Yeah, the wheels are sore today.
Two things I mentioned in other threads about the program:
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Do NOT overestimate your max (the one you use to base your percentage on0. You should test your max the week prior to starting the program and use the heaviest weight you lifted with solid form as your max… not necessarily the most weight you were able to lift. If you lifted with improper form: lifting your butt off the bench, see-sawing the weight up, cutting your depth short on squats, using a fishing rod technique on the deadlift, etc. You will not be able to complete the program as the end results will be overestimated.
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During the last 2-3 weeks of the program it is very important to increase caloric intake significantly.
^^^ Agreed…My actual dead was 585 at the time(615 pr but didnt use this used 570,since even at this weight my dead in week 9 would be 645 or something at the 15% inc.)So I used my actual 1rm but took some weight off.I used A very high cal bulking diet.Just did my squat max yesterday got 455 up from 425.
Gained ten lbs all natural while supplementing only with weight gainer and caffiene pills for the heavier days.Legs have BLOWN up reast of body bigger overall.Tommorrow is my max dead day and goinmg for 620 and depending on how it feels may try the 645 max.I plan on doing 2-4 weeks hypertrophy bbing style lifting and starting the 915 again this time Ive weeded out some mistakes i made in the 1st run.
I really had fun w./ this and besides Bill Star’s 5x5 its the best routine ive ever done.
Hello from Italy.
Sorry if I use this discussion but actually I am a 915 user too…
It’s a question for you and for whoever can help me.
I’m on week 3…on heavy bench day I was supposed to do 5x6 but in the last 2 series I missed the reps…
What should I do next week?
Go on like the program says or try again the 5x6?
Thanks in advance
[quote]John Spartan wrote:
Hello from Italy.
Sorry if I use this discussion but actually I am a 915 user too…
It’s a question for you and for whoever can help me.
I’m on week 3…on heavy bench day I was supposed to do 5x6 but in the last 2 series I missed the reps…
What should I do next week?
Go on like the program says or try again the 5x6?
Thanks in advance[/quote]
You might have overestimated your max or used a max with “not perfect” technique as s starting point. Decrease all your planned training weights by 5kg/10lbs and resume the program where you should be (week 4)
Deeply thanks.
I will follow your advice.