Guys/gals. For the love of God yell at me and just shovel a program in my face, and tell me I’m being an idiot.
I’m consistently in the gym, but I’m spinning my wheels and program hopping like it’s 2010 again.
3 days a week. Full body (ish) preferred.
Strength main focus. (Powerlifting or strongman-ish… Just general strength)
Notable focus on physique as well, but secondary.
Conditioning needed.
Favorite program was Dark horse.
I really like working off of a top set, percentages tend to bog me down, but that might be part of my issue right now is self regulating.
Regardless, just need something fresh, idiot proof, and makes me feel like I’m getting work done.
Cry for help, please and thank you!
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Commenting to add:
Have access to pretty much anything and everything from racks and bands to bags and husafelt (sp?) stones. So the options are limitless, but giant sets are a bit off the table due to being a smaller gym and not wanting fuck up everyone’s mojo
Monday- Wednesday- Friday
Workout A
Squat – 1 set x 20 reps supersetted with Cross Bench Dumbbell Pullover – 1 set x 20 reps
Bench Press – 2 sets x 6-8 reps supersetted with Bent Rows 2 sets x 6-8 reps
Military Press – 2 sets x 6-8 reps supersetted with Barbell Curls – 2 sets x 6-8 reps
Cooldown: crunches 2 sets x failure
Workout B
Squat – 1 set x 20 supersetted with Cross Bench Dumbbell Pullover – 1 set x 20 reps
Dips – 2 sets x 12 supersetted with Chin-Ups – 2 sets x 6-8 reps
Hang Cleans – 2 sets x 6-8 reps supersetted with Barbell Tricep Extensions – 2 sets x 6-8 reps
Cooldown: reverse crunches 2x fail
or
M-W-F
Press Behind Neck – 3 sets x 12 reps
Squat – 1 sets x 20 reps supersetted with Pullovers – 1 set x 20 reps
Bench Press – 3 sets x 12 reps
Bentover Rows- 3 sets x 15 reps
Stiff-Leg Deadlift – 1 sets x 15 reps
Pullovers – 1 set x 20 reps
source
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HAVE YOU EVER LOOKED INTO CONJUGATE TRAINING?!?!
YOU SAID TO YELL, SO I’M YELLING!
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Super Squats, no question.
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I have, but my mind starts reeling and either over or under compensates a few weeks in. Honestly i have my best results working out with an old friend of mind who was on the complete opposite build spectrum from me. It helped keep me from getting to excited. I also just don’t understand it fully enough to really build it
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@T3hPwnisher
Alright, so that’s a very quick 2 responses for the same thing.
Has this been good for a reset to get your shit back in gear?
Would you change anything, or just do it exactly as prescribed?
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I have intentions to run it again after I finish 5/3/1 for Hardgainers and my 7 week diet break. Last time I ran it was 2006-2007.
This will absolutely reset you. It’s simply hard work. Add 5lbs per workout, eat, grow, recover, squat, die and get reborn. Back to basics, nothing fancy.
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Buy the book. Do it exactly as written.
Can’t relate.
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Alright, well I’m a cheap date.
You guys have convinced me. If not just the speed of the responses, the likes that followed them.
Bought the ebook and will start spreadsheeting it up shortly.
I’m excited, I’ve been looking for a no-bullshit routine for a minute. I’ve just been hand drafting workouts for months and 9/10 times I just don’t even write down anything that doesn’t involve a barbell. So this seems to tick those boxes.
And the standard 531 split was going to actually kill me if I did it one more time.
Maybe I’ll ACTUALLY follow through with my log here for the first time in 3 or so years.
Thanks everyone!
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Okay just glossed through a lot of it. VERY rudimentary. Couple of quick questions that weren’t immediately apparent.
In your experience(s)
Weight - For squats, its saying take your 10 set, and just make it 20 hell or high water, add 5+ lbs repeat. Easy enough.
For everything else, just go by feel? Should the weights be pretty taxing? Or should they all feel like a glorified warm up?
Only other question, what’s the rule for when to call it? 5 weeks, 7 weeks, when the next set will actually kill you?
The book structures it as a 6 week program. At 3 workouts a week, that’s 90lbs added over the course of the program. But, most often, toward the final 2 weeks, 3x a week because 2x a week or 3x over 2 weeks.
For everything else: treat it like a normal lifting workout where the goal is to add muscle.
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