I just reply like normal and let the quotes and responses go where they may…
I don’t have the space or equipment to follow one of his templates, but I’m trying to apply the principles of giant sets and limited rest.
His programs also take about 90 minutes per session and that’s too long for me.
Eh. That’s where “style” comes in. I think the giant sets plus one main lift a day might be your speed right now though.
I did a few sessions more pwn style, where you do your main lifts at the start, then just collect most of your assistance for that lift into a big giant set, maybe a few accessories after if you have time and inclination. Saved a whole lot of time, and still got the work done.
Something like:
Press sets (ss. Core or rear delts)
Giant set:
Lats
Press supplemental
Shoulder isolation
Rear delts
Accessories:
Arms
Core
I wrote everything out and it’s inspired by 5/3/1, SGSS, and Alpha.
Super Set
Squat 5x5
DB Curl Triple Set
Giant Set
RFESS 3 x 5
Ab Wheel
Rev DB Fly
Super Set
Deadlift 3 x 5
Cable Press Down 21s
Super Set
DB Incline 5 x 5
Seated Cable Row
Giant Set
DB OHP 3 x 5
Pull Ups
Band Twists
Super Set
Push Ups
DB Lateral Raise
Super Set
Deadlift 5 x 5
Rev Press Down
Power Clean (by itself)
Super Set
Clean Pulls
Barbell Curl Triple Set
Super Set
Squat 3 x 5
Rev DB Fly
Super Set
DB OHP 5 x 5
Pull Ups
Giant Set
DB Incline 3 x 5
Cable Row
DB Crunch
Super Set
DB Fly
DB Lat Raise
So, as you can see, rear delts and arms go with legs and abs go with upper body for the most part. I’ll mostly train every other day. It’s the same stuff I’ve been doing, but I’ve changed the squat template from 5/3/1 Training Maximally to SGSS and rearranged the days from push/pull to upper/lower.
I don’t know why I didn’t try this sooner. The 3x5 sets will be day one of the week from SGSS and 5x5 is day two. This combines the 3x5 work with increased wit weight with the high volume of 5x5 for the other lift. It sounds better than doing 5x5 on both and having short and long days. This keeps the sessions consistent in terms of time so I don’t have to worry about work days and off days.
Most importantly, delts get stimulated every session.
I should probably think about this too. Or at the least 3 times a week (which is roughly how yours works out I think?)
That path leads to the Dark Side.
Um, calves? Do you even lift, bro?
Just kidding. I’m impressed you knocked that out in 10 minutes. You and @dagill2 are more intelligent than me. I’d probably be a little less bored if I wrote out my own program, but I lack the brainpower: I tend to just read something on paper and just do it.
I could write 20 programs in an hour or so. Doesn’t mean any of them would work.
Calves are dumb.
Writing a program can be pretty simple.
First, write down your priority lifts. If you want bigger delts, then it’ll be OHP, lat raises, and rear delt fly’s. Next, write down your second priority. If you have a third then write that one out, too. If you have a fourth then you’re probably chasing too many things at once.
Once you’ve identified your priorities, write out a weekly program for those goals. After that, you add in the things you need to stay balanced and healthy.
The needs category can get less attention and I think hitting those once a week is sufficient.
Your program may not be “balanced” but who cares? My goal is bigger delts and pecs, not bigger legs. I don’t have a balance between upper and lower body but my layout fits my goals. Heck, the only reason I do RFESS is because they seem to keep my hip from getting too cranky. If I had it my way then I’d only do the obligatory squats which would equate to eight sets every five days.
Confession: I looked at a calendar to see how it would look to do the above days like this: OHP, incline, deadlift, OHP, incline, squat, OHP, incline, etc.
I remember reading a thibs article once (probably about high pulls, from memory), where he said that programs don’t need to be balanced, you need balance across the year.
I think we can also identify our strengths and use that as a guide. If you naturally have massive quads like @kleinhound then you could probably slack off there while focusing on other things.
If your legs respond to once a week training but delts need three sessions then do that. I worried about balance too much early on in this journey.
This is why you see me cherry pick this program for deadlifts, that program for power cleans, and another method for delts. I’ve finally accepted that each muscle group responds differently so using a single approach for everything doesn’t work.
I 100% get that and agree. It’s my biggest concern with my “year of 531” plan, particular with deadlift.
Damn you magnificent bastards. Making me think about stuff. I am really getting more into this idea of just being ‘okay’ at the lower body stuff, and doubling up on the upper body stuff.
Don’t feel bad for doing something different on the deadlift.
I’m currently running a six week power clean program with a 12 week SGSS progression. I’ll just run the power clean program twice. I’ve also stretched the power clean program to an eight week program to fit other things.
I’ve been doing this all year and my physique hasn’t suffered.
I’m definitely considering nixing deadlifts as a main movement and using a minimalist approach on it as a way forward. Some deadlifting of some sort once a week is enough for my goals I think, it doesn’t need a whole session.
You could use it as part of your conditioning circuits. 225, 275, or even 315 for 5 or less reps would be manageable and maintain a respectable level of strength.
I still want to progress it, slowly. But I figure I don’t need to spend a whole hour long session every week to do that.
You’re dumb!
I might start throwing some thoughts around and get some input. I’m definitely bored
The last factor that determines what you do is your equipment and space. I’d love to push press and jump on occasion, but I’ll hit the ceiling.
I have to do DB OHP and incline because seated barbell OHP hurts and barbell incline gets in the way of pull ups or cable rows.
Sometimes the equipment decides for you.
I’m almost on the opposite end: now that I’m not traveling, I’m back in my gym that has everything. I want enough room in my days to play with all the equipment