This is Pavel’s 80/20| Faleev’s 5x5 with the exact same volume across the board but with 3x the frequency ala Grease the Groove.
Progression is the same. Add 10lbs when you complete all 5 sets of 5. Keep the load if you did not hit 5x5.
Frequency of Lifts in 8 wks
-Faleev is 16x Bench & Squat, 8x Deadlift.
-GtG is 48x B&S, 24x D.
I confirmed the math using a spreadsheet. The goal is clarity so pardon the redundancy.
Would love some feedback.
Im currently doing this program.
Weeks 1-8
5x5
X- = X * .8
Mon
B 2x5
B- 2x4
S 2x5
S- 2x4
D 2x5
Im not sure. Im about to be 38 and I feel like Im sucking at everything. Living in a hotel and working at a pizza place. I think Im strong than the average man and then again whats average when it comes down to grit and heart? Ive been lifting since I was 17 and have some ok lifts at current 220lbs bodyweight, ~10% Bodyfat: 325 Bench, 485 Squat and 545 Dead, 550 Yoke Carry, 100lb 1arm Overhead Press & 225 Log Press. I can throw some punches if I have to and can hit a bag pretty hard. I can analyze and solve a ton of problems and do anything on a computer if I had enough resources of time and $. Plus I can teach anything and Im a great well read and educated conversationlist. I work hard for every employer and only got fired once for complaining about how little they pay my girlfriend.
Just feeling left out in life. Never competed in anything and only played Baseball when I was 12. I lost my only brother 3 yrs ago but have finally let him die, although I wish I could kill God for taking his life at 31 yrs of age in a horrific freak accident, falling off a 180 foot bridge with his coworkers and being crushed to death. Im also a Puertorican sexy dude and drive women totally insane with my avg man stick and bed skills, have scored fine tail and anywhere I go women break their neck. Plus Ive seen 42 states of America and I speak fluent Spanish. Still feel like a lazy dumbass and Im frozen and lost inside. I can only say for sure that I have a fiery tornado of hatred for this current world system. I want to save the homeless and destroy the useless senseless abusers of the weak. Other than all that Im also against eating blood(meat,eggs and fish), claim being vegetarian for 12 yrs so I drink raw cows milk and yeah pretty much feeling like a fucking loser. Oh and my car broke down yesterday and now drive a purple girls bike plus Im completely sober and cant write correctly on Android keyboard hence why I edit a million times.
I dont know how to even approach lifting anymore. Even tho I have a memebrship at Anytime Fitness. Yeah thats a full vent of shit. I do have a badass gurlfriend who skateboards everywhere and eats shrooms but even then I feel like shes just with me temporarily until she figures out Im a sorry fukn worm. Dont know what kind of feedback I want. Thanks for your time.
It’s ok man! I don’t have time for a complete response right now, but just want to say you’re not alone. We all may not have the exact same challenges, but I promise nobody feels like they’ve got it all together.
I’d 100% recommend creating a training log here. It’s a great place to get as much or as little off your chest as you want, participate in a very safe and supportive community, and have a “go-to” for something you’re passionate about and can control (life doesn’t always give us that last part).
We are trying to help but not sure what you are asking. For my tiny brain what you laid out is a little vague.
Are you asking if this is a good peaking program?
Is this your first meet?
Its Faleevs 5x5 broken volume up into more frequency. Im asking would it work. Same volume just more frequent. Ive never done a meet. Every meet I try to find is hundreds of miles away. So more frequency allows more practice since all 3 big lifts are done the same day just like a meet. Faleev does only one exercise per day so this is totally different. Like Pavels grease the groove principle. Again just looking for overall critique. Thanks bro.
PS Your tiny brain is great my guy.
So have you actually signed up for a meet? If so, whennis it? Or are you just competing against yourself?
I understand what you are saying about the volume but I think doing all 3 big lifts a day is going to end up crushing you in the end. If you start light it will work for a while but when stuff starts to get heavy I’m just not sure. You’re 38 and have an active job and apparently a lot of stress in your life. It all adds up.
And what is the similarity with Faleev’s program. Maybe I didn’t understand well, but I don’t see 5x5. The only similarity is that there are no additional exercises. This is its main principle - nothing but the main lift.
This type of program is not my cup of tea, but I’m always a firm believer in try it and see. Different strokes and all that. In the famous words of the great Rocky Balboa: “it’s all edible.”
At the end of each week its 5x5, 25 total reps total. It wsas just an idea I had. I understand what u mean it all adds up when they get heavier but itnwont mimmick a meet. Im not one to follow programs for more than 2 weeks anyways because Im too free and analytical. Never signed up for a meet and never had enough $ to make it 3-5 hrs away to do a meet because I suck at life plus never really cared to compete because I would probably be the weakest in my weight class plus I hate how people everywhere just stare at me. Yeah I have ink on me but still its fucking annoying plus people stare since I was a child. Anyhow its obvious I dont have male friends of any quality but do have professional references of my work ethic. Other than all that Im really random on the internet. Thank you for your time.
Then you need to change your mindset. Part of what makes this sport great is that it teaches you discipline. Start a training log in the training log section and Run your program to the end and see if you made progress. Don’t do it half assed, go balls to the wall like you are going to compete. It might work for you. You won’t know until you try. Then do a mock meet, it happens frequently on here. Post your videos.
We have a section for form check videos if you need help and plenty of people that can help. We don’t give a shit if you have ink. There is a lot of nice ink on this site.
I have NEVER heard of powerlifters staring at people or making fun of them, ever. So what if you are weak when you start? That’s what gives you the drive to get stronger.
You aren’t the only one here that has had difficulties. For a lot of people the iron game is therapy. Don’t shun that, fucking embrace it.
This is the best beast advice I have ever read on the internet. I very much appreciate your feedback brotha. Damn I felt a jolt in my spine. I believe in your words, now to follow them is whole other story. I cant say that I will do it but for sure will dream of these words tonight. Thanks.