I have a question about the assistance work. So for example in week 1,
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
What weight should these exercises be done with. An 8 rep max or something lighter?
Start lighter. Maybe a 12RM weight, see how you feel and adjust accordingly.
it will work, you just gotta be careful with your programming. I did it and pulled a 25lb pr, but it was a tough road. Just dont set the desired max too high above your current max and it will work.
EDIT - I didnt do the recommended accessory work, I did my own
I’m doing it and going for a 65lb PR. Got through week 4 without problems. Next roadblock is week 8.
[quote]DixiesFinest wrote:
EDIT - I didnt do the recommended accessory work, I did my own[/quote]
Can’t blame you. That’s some crazy shit that program wants you to do. Deadlifting + speed deads + SL’s + GM’s = OMG!
[quote]xjusticex2013x wrote:
[quote]DixiesFinest wrote:
EDIT - I didnt do the recommended accessory work, I did my own[/quote]
Can’t blame you. That’s some crazy shit that program wants you to do. Deadlifting + speed deads + SL’s + GM’s = OMG!
[/quote]
I kept the speed pulls, I just did no more than 4 sets of them. As for the rest, it would be good mornings, and then assorted light ab and lower back work.
Im thinking about starting this program. is it reasonable to think that ill add 50lbs? am i setting my standards too high or low for this? my current max is 465lbs
Depends. Are you willing to gain weight and have above average genetics?
im at 206 right now and id say im average genetically wise. im just trying to get a ballpark figure for how much i can expect to improve. 50lbs is just my guess.
I’m currently running it and have run it a few times peaking for a meet. You can maybe get fifty, I got 35 my first go round. You gotta eat, you gotta rest, and you gotta just maintain your squat.
I have modified it a little bit, It is aggressive the last few weeks if you are trying to get a lot on your pull. With my lockout needing work, I’m pulling against bands and so I am hitting my number +15lbs at lockout (today, 445 on the bar, +80 with band at lockout. 525x2)
Just a thought on modifying the program a little. Instead of using straight wait on the speed pulls you could always use EFS short bands so at the start of the lift is less than the finish. Example 135lbs of bar weight with EFS short light band the top of the lift would be approx 235lbs depending on how tall you are and where the bar height is at the top. Go to Elitefts.com and you can see the short band calibrations and go from there. The other advice I have is knowing if you can DL every week. Some can and some cannot. it is a matter of knowing yourself and whether you can handle the CNS load of DLng week after week. Good luck and SFW!!!
It beat the fuck out of me in a hurry, I used my true max, but was doing WSB routine and the volume was just to much. If you run it short cut your max by 10-15% and try that, I would imagine that may help or would have helped for me.
my modified Week 7
Main changes, I alternate rack pulls with speed work because my lockout sucks and I sub back extensions for good mornings because I do those on my squat day.
Please excuse the funky plate placement, was just throwing my weight on top of the collars on my training partners weights.
I did it very recently. I was doing madcow while on this program…my squats were still improving. I also started training strongman the last 3 weeks of the program, and still succeeded.
Here’s what I did:
Max: 435
Projected max: 460
Since I was squatting and doing heavy rows, I decided to go light on rows, sldl, and goodmornings.
I never went above 225 on rdl, and some days I even skipped those exercises. I did push myself on reverse underhand pulldown and aimed for a PR every week.
I pulled 475x1 yesterday and left around 10-20lbs in the tank. You can still squat while on this program just don’t kill yourself with all the assistance.
I just did my fist workout on this routine but I only got halfway thru it before I ran out of time. And I have to say, it was intense! I loved it. Tough as all get out but deffinately good. We’ll see how it works out
Finishing it up for the 3rd time now, should leave me at 640-650, it’s a man maker of a program but if you finish it the gains are seriously awesome. Can’t emphasize recovery enough, you need to sleep and eat like a yeti and get some heavy music in your ears because your hands and everything else for that matter will be killing you.
I put 20kg on my max with this routine, peaking for a meet. From 220kg (484lb) to 240kg (528lb).
The assistance work was key - hard, but turns your back into steel.
Some serious lower back fatigue to deal with though… so every day in the shower was hot/cold contrast on my lower back, and a massage every couple of weeks.
This program best program 545*2
Week 8
Alright, just maxed out today. Got a motherfucking 600lb pull! That’s a 95lb gain in a single cycle, drug free. This program is the holy grail of DLing.
wait so i’m sorta confused… after the 1x2, you go for 8x3 speed sets for 3 circuits? so ur basically doing 3 rounds of 8 sets x 3 reps?