This is going to be interesting…
I think a well thought, near personal program, with a great coach are going to get you very far.
You get it. That’s what works. It isn’t fun, it isn’t cool, doesn’t look hardcore or make for pretty Instagram stories. It does keep making you better, however.
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Haha!
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If you have some creatine lying around then this is the program on which to use it!
When you feel that lactic acid burn it means that you’ve burned up your phosphocreatine energy resources. The creatine will help you recover for the next set.
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This is the truth, 100%. This past year of training for PL has added more to my total than the previous two years, but OMG am I bored. I want to do anything other than another competition Squat/bench/deadlift workout! UGH!
Blasphemy! Say goodbye to all your gains.
Kidding aside, I’m excited to see where you take this program Hog.
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I started preloading creatinine when I decided to do this program and shift diet to low fat (less red meat). I guess since Wed/Thur last week.
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It’s gonna be a shift for sure. My pecs and upper ring are so sore I’m stiff. My triceps are super sore too… I don’t know if it will add anything to my lifts (especially the lack of OHP work, so far there is zero in the program), but I’m using this to tighten up the diet and build some muscle in areas that have been neglected since I went from GVT training into 531. Basically since Jan of this year…
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It won’t be direct, but if you add muscle then your lifts will improve. You’ll just have to go through a period of training the movement and learning to use that new muscle efficiently.
The first summer I lifted hard (truly dedicated) I only used DBs for bench. I was disappointed to find that I wasn’t very good at barbell bench when I went back to school. But after a month or two the gains were obvious.
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10/17/18– Day 2 back/ biceps/ hamstrings
Warmup:
Jump rope
Band stuff
Activation:
Reverse seated wide grip lat pull downs
20x20
30x20
40x20
50x20
50x20
Deadlift
135x10
185x8
225x5
275x3
315x3
335x10 (slow consentric reps not touching the floor)
Rest
335x8
Hamstring curls
10x20
20x15
30x12
40x10
50x8
Rest
50x15 (with a 10 sec iso holds)
Reverse hypers w band
X20
X20
Concentration curls
25x20
30x15
Barbell curls
45x12
65x12
85x12
Hamstrings are toast. I don’t know what the set is called but you drop the reps and add weight without reps. It was brutal…
Deads weren’t too bad. Tonight I had a huge pull in me 550 maybe. Not part of the program to hit heavy singles or anything close to big weight so I didn’t.
I’m concerned if my hamstrings will be ready for the squat assault on Friday…
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You’re learning.
Your hamstrings will be ready. They won’t be happy, but they’ll be ready.
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You’ll be fine for squats with a day of resting the hammies in between. Even though you might not be smashing squat PRs this first week, you’ll adapt to the work soon enough.
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The body is an incredibly resilient piece of meat, your hammies will be ready before your mind is ready to think they’re ready haha
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New goal physique right there.
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This is a nice shift in training. I’m working some new techniques and rep ranges or some that I haven visited in quite awhile. I’m stepping out of my comfort zone into a new place. I want more deadlift work last night but I’m trusting the process. I do wish there was some overhead work in this program and their may be at some point, but there may not be. At some point I may ask about it, but for now I’m just following the process
I love that feeling! Just going through your main work and everything is feeling so fast and smooth. It doesn’t happen often enough! Smart move by sticking to the program and not going for one, I know that it takes some self-restraint to not chase PRs when they are dangling out in front of you.
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You’ve got to remember Ben Pollack is a PLer. We don’t tend to give a rats arse about overhead work and when we do it, it’s just as assistance for bench.
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I hear ya… I may need to add some OHP somewhere just to keep the movement fresh. I’ll ask my coach
Why? You’re not going to forget how to press.
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I hear you Hog, and I would ask the coach. I’m sure he knows a way to train the OHP without sacrificing anything.
EDIT: @MarkKO because OHP is awesome
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This is a bad idea
This is a better idea
I agree with @MarkKO don’t mess with the program. If you add anything you will need to take something away otherwise the recovery will be compromised. It’s only 12 week. Do the program as written and change to something with OH after if it’s that important.
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