I like the manifesto. Be loyal to it and I think you will definitely feel better and make better gains. But remember the other suggestions if you get stuck again somewhere down the line. Good luck friend, hope the changes make a serious difference
am currently reading through some old PL USAs.
Gant was recommending doing a set of 8 deads with as much as you think you can do 10 or 11, go as hard as you can till the form starts to break (that will normally be a couple of reps short.)
John Black (had awesome teams 25 - 30 yrs ago) did sets of 8 in the deads, (deficit) but again with a weight within his limit, maybe good for 2 more reps.
to the OP, considering your load (I worked full time and did part time Accounting degree = 1/2 full time load on top of 40 hour per week job) don’t know how you are going to do it. I ran off a 2 x week template, gave me a mental break but allowed for my life - workouts were four exercises (plus occasional abs triceps, shoulders and I mean occasional) around 24 sets per workout but took close to three hours, tough
your terms like split, failed reps, I think shows your head is not quite yet in PLing
good luck anyway
[Quote]“I don’t use any gear (belt/wraps/chalk/etc)”[Quote].
Just out of interest, why no chalk?
Trivium,
I am in the military and in addition to this i do an hour a day of stretching/calistetic/runs army bullshit pt. I work from 6am until 7, have 2 kids, part time college student. With that being said i have been doing this program for 14 months with great progress. try this
Day 1 Bench
5/3/1 sets Flat Bench
Assistance 4x10 Close grip Bench SS with BW Pull ups
Assistance 4x10 Weighted Dips ss with DB rows
Assistance 2:00 mins countious abs/ (I am in the Army and am required to do a pt 2 a year)
Day 2 Squat
Power Cleans 6x3
Squat 5/3/1 Sets wide stance
Stiff leg DL 5x10
Calf Raise 5x10 ss with Farmers walk
Day 3 Off
Day 4
Deadlift 5/3/1 sets
Pull-ups 50 reps
DB rows 4x10
Kroc row 1x fl
Low row 4x10
Barbell curl 4x10 ss with Hammer curl 4x10
Day 5
Over head press 5/3/1 sets
Snatch 6x3
Overhead DB press neutral grip 4x10
BB shrugs 4x10
Skull crushers 4x10 SS BB shrugs
Day 6
rest
Day 7
Week 1, .5 mile run
Week 2, 1 mile run
Wekk 3, Off
Week 4, 2 mile run
I hate running but, like i said i have to take a PT test for the Army and its a parishable skill.
On the Diet site i consume about 5000 cal a day with aroun 250-300 g of protein. Most of which comes from whole food.
[quote]halcj wrote:
[quote]“I don’t use any gear (belt/wraps/chalk/etc)”[quote]
Just out of interest, why no chalk?[/quote]
Does the chalk really make a difference?
Also, I am just unsure of the whole belt/wraps situation. Ive always had it in my mind that you should be strong before you should go buy a belt and stuff. Also, everyone seems to have an opinion on how to use it (all sets, last 3, top set only, max attempts only). I am also not sure how to properly fit one (if that is even a real thing or not) or how to pick a type. I am even less sure of the wraps.
If I were to wear a belt, is that still considered raw? Does it help my lifts? Do I want it to help my lifts if it does? Does it really make it safer? I just don’t know.
[quote]MarneSoldier wrote:
Trivium,
I am in the military and in addition to this i do an hour a day of stretching/calistetic/runs army bullshit pt. I work from 6am until 7, have 2 kids, part time college student. With that being said i have been doing this program for 14 months with great progress. try this
Day 1 Bench
5/3/1 sets Flat Bench
Assistance 4x10 Close grip Bench SS with BW Pull ups
Assistance 4x10 Weighted Dips ss with DB rows
Assistance 2:00 mins countious abs/ (I am in the Army and am required to do a pt 2 a year)
Day 2 Squat
Power Cleans 6x3
Squat 5/3/1 Sets wide stance
Stiff leg DL 5x10
Calf Raise 5x10 ss with Farmers walk
Day 3 Off
Day 4
Deadlift 5/3/1 sets
Pull-ups 50 reps
DB rows 4x10
Kroc row 1x fl
Low row 4x10
Barbell curl 4x10 ss with Hammer curl 4x10
Day 5
Over head press 5/3/1 sets
Snatch 6x3
Overhead DB press neutral grip 4x10
BB shrugs 4x10
Skull crushers 4x10 SS BB shrugs
Day 6
rest
Day 7
Week 1, .5 mile run
Week 2, 1 mile run
Wekk 3, Off
Week 4, 2 mile run
I hate running but, like i said i have to take a PT test for the Army and its a parishable skill.
On the Diet site i consume about 5000 cal a day with aroun 250-300 g of protein. Most of which comes from whole food.
[/quote]
When I stall out or I start to feel beat up again, I will consider giving this a try for a couple cycles. Thanks for sharing this.
Trivium,
How the summer been? Have you tried this yet?
[quote]trivium wrote:
Alright boys, so where to from here?
What weights should I start at? (Remember, I would like to run the 5/3/1)[/quote]
you answered your own question in a manner of speaking here. do 5/3/1. there are many accessory templates to do. if you are convinced you need the volume do 5/3/1 with first set last and joker sets. or BBB. or the triumvirate. or any one of the other high volume templates. in his books he explains how to determine weights, progression, intensity, deload weeks, etc.
so read the book[s]. if you have any other questions, read the book again.
[quote]MarneSoldier wrote:
Trivium,
How the summer been? Have you tried this yet?[/quote]
Summer’s been ok. I have just gotten out of school and finished up my bachelors degree. I am going to switch up my training to something similar to what you have posted. (Not exact.) What I am planning on doing is kind of transitioning from volume to more max effort/targeted assistance. I am going to run the triumvirate as written, with 2 days that I am calling “meathead days.” These days would normally just be recovery days, so I threw in 3 or 4 sets of isolation work for arms and some small extra things like face pulls. When I run this program out, the program that you wrote looks like it will be the next phase in the transition. I am predicting that it will be somewhere in th 6-9 month mark. I am really working on cleaning up my diet right now. I am eating between 6 and 9 lbs of boiled chicken a week haha. It is replacing my fast food trips. I am also trying to eat few to no carbs after noon. This gets broken for special events, like this weekend is the Italian fest, and I don’t get pasta from old ladies at the church more than twice a year.
This thread helped me make this decision. My goals now are to keep all of my new found mass, and build strength. When I get to a point where I think I can comforatbly do a 5x10 with 275 on my deadlift/squat, and 185 for my bench press, I will come back to this assistance template.
As an aside, I loved boring but big. I don’t know how getting bigger and stronger is boring though. I ran it for 13+ months, and the only problem I have with it is that it kicks the ever living shit out of me, and even more so now that I am using heavier weights than when I started. The size gains I made were unbelievable. I recommend this program to anyone looking to just get bigger and stronger. My only change would be to just stick with using the 25 and 45 lb plates for the assistance work. Percentages and making change are just too much math for me. I kind of like the big dumb animal approach to things. Keep it within reason though. That was hard to learn haha.
[quote]trivium wrote:
[quote]MarneSoldier wrote:
Trivium,
How the summer been? Have you tried this yet?[/quote]
Summer’s been ok. I have just gotten out of school and finished up my bachelors degree. I am going to switch up my training to something similar to what you have posted. (Not exact.) What I am planning on doing is kind of transitioning from volume to more max effort/targeted assistance. I am going to run the triumvirate as written, with 2 days that I am calling “meathead days.” These days would normally just be recovery days, so I threw in 3 or 4 sets of isolation work for arms and some small extra things like face pulls. When I run this program out, the program that you wrote looks like it will be the next phase in the transition. I am predicting that it will be somewhere in th 6-9 month mark. I am really working on cleaning up my diet right now. I am eating between 6 and 9 lbs of boiled chicken a week haha. It is replacing my fast food trips. I am also trying to eat few to no carbs after noon. This gets broken for special events, like this weekend is the Italian fest, and I don’t get pasta from old ladies at the church more than twice a year.
This thread helped me make this decision. My goals now are to keep all of my new found mass, and build strength. When I get to a point where I think I can comforatbly do a 5x10 with 275 on my deadlift/squat, and 185 for my bench press, I will come back to this assistance template.
As an aside, I loved boring but big. I don’t know how getting bigger and stronger is boring though. I ran it for 13+ months, and the only problem I have with it is that it kicks the ever living shit out of me, and even more so now that I am using heavier weights than when I started. The size gains I made were unbelievable. I recommend this program to anyone looking to just get bigger and stronger. My only change would be to just stick with using the 25 and 45 lb plates for the assistance work. Percentages and making change are just too much math for me. I kind of like the big dumb animal approach to things. Keep it within reason though. That was hard to learn haha.[/quote]
Trivium,
Thats awesome man, im happy wecould help you. Once piece of advice though i have been super setting ALL of my pressing with rows and pull ups. I know it sound like alot of shit and over training. But my bench press has been skyrocketing in the past two months. Also if you have an iphone their is a free app for the percentages. I am a meathead as well lol!