Just pull up to a single set of 5 every other week and do light pulls on the other weeks. I have been doing this for 3 years and I plan to pull 700 in Nov in the 242’s
i f#ucked it up. i failed twice with 230 and tried 225 afterwards which i failed too. i guess i could have done it without the fails. so id say this program gave me 10kg in 10 weeks, not bad! ill definitely do it again some time.
just curious what’s the verdict on fitting in benching and squats, i know particularly squats need to go into maintenance mode. How did those who had success with this program go about structuring their week? in terms of benching/squating/bench assistance etc
Would something like this be applicable:
Monday-Coan/Philipi DL routine
Tue-Bench Press assistance (shoulder, arm work)
Wensday-rest/light conditioning
Thursday-Legs/Abs -wasn’t sure if should drop the squat for this program maybe do stuff that doesn’t affect the lower back too much and would aid the deadlift, so bunch of single leg work, GHR’s and ab work. Im assuming my squat shouldn’t go done too much given all the deadlifting and if i continue to do leg work.
Friday-ME Bench Press
Saturday-Conditioning/rest
Sunday-Rest
Bump
[quote]Gaius Octavius wrote:
[quote]xjusticex2013x wrote:
I plan on trying this routine again next year after a long stretch of 5/3/1 (does that sound retarded to you? :/). Say that I’m short on time and I don’t have additional barbells to perform the accessory circuit. Can I switch barbell rows for dumbbell rows and good mornings for band good mornings?
And good luck on your chase for 660, Octavius. I read that article that you posted on another site. Way to go on your crazy gains.[/quote]
Thanks man. I’ll try and remember to post vids here.
As for the program, probably. If your lower back isn’t your weak link then you should be fine with the DB rows and band GMs.
[/quote]
How did your 10 weeks go? Did you get your 660 pull?
I’m thinking of running this to get me from 600 to 640 but would like to know how the 600+ pullers have done on it.
learn to use the p-chart, been using it since jan. went from 530 to 600…and ive still got 6months left in the year.
[quote]gurbob wrote:
learn to use the p-chart, been using it since jan. went from 530 to 600…and ive still got 6months left in the year.[/quote]
p-chart?
[quote]gokstad86 wrote:
Just pull up to a single set of 5 every other week and do light pulls on the other weeks. I have been doing this for 3 years and I plan to pull 700 in Nov in the 242’s[/quote]
Too simple, could never work. A good program will be complicated, jampacked with bro-science and it must have a title (that happens to namedrop).
i ran this 3 times, making good gains 2 times. one time i almost got ill in the last weeks, one time i actually did.
the mistake with this program is that you have to put in an objected max and people always tend to fill in at least 15kilo on their current 1rm. if you fill in a 5kilo gain, you will be rewarded with much more (in my gym most people gained 15-30kilo). if you fill in more you most likely wont get through or gain much less then you were expecting.
How effective would this program be if you didn’t do the assistance work? Just the heavy double followed by the speed sets?
[quote]cMac7 wrote:
How effective would this program be if you didn’t do the assistance work? Just the heavy double followed by the speed sets?[/quote]
i gained nearly 50lbs with almost no assistance work at all during my deadlift days.
[quote]asooneyeonig wrote:
[quote]cMac7 wrote:
How effective would this program be if you didn’t do the assistance work? Just the heavy double followed by the speed sets?[/quote]
i gained nearly 50lbs with almost no assistance work at all during my deadlift days.[/quote]
Nice.
What 1RM did you start with?
[quote]cMac7 wrote:
What 1RM did you start with?[/quote]
380, finished with 429.
i put in 425 for my deadlift in the program.