Hey I’ve been doing this workout for a while now (since July 9th) and I’m wondering based on your experience how much I should be gaining on the bench press, squat, and deadlift weekly or monthly or whatever, because my gains lately have been what I feel is incredibly slow. Here’s the workout:
Bench Press Day (Mondays and Thursdays):
Pushups (1 Set to failure)
Floor Press (5 x 5)
Dumbell Bench (5 x 5)
Supersetted with
Eye-Presses (5 x 5)
Dumbell Shrugs (5 x 5)
Rope Tricep Pulldowns (5 x 5)
Incline Bench Press (5 x 5)
Bench Press*
Squat/Deadlift Day (Tuesdays and Fridays):
Front Squats (5 x 5)
Back Squats (Set of 12, 10, 8, 6, 8, 10, 12)
Pullups (5 x to failure)
Supersetted with
Dumbell Rows (5 x 5)
Barbell Rows (5 x 5)
Good Mornings (8 x 3)
Deadlift*
Chris I have already considered starting a new program but I’m not sure where to find them. Which of those 4 you mentioned do you think works the best for getting stronger?
BlueCollar I weigh 170 and for the to failure sets I’m reaching 12 - 15 pullups and 40 - 50 pushups. Also are you referring to every single movement when you’re asking about the weights, or just the ones I have starred?
I’ve been lifting for about three years now, I’ve just been using this program since July 9th. My bench, squat, and deadlift haven’t gone up a pound since then.
[quote]VTBalla34 wrote:
You have been lifting since JULY NINTH and are unhappy with your slow progres? How in the hell would you even know? That is one month ago.[/quote]
[quote]Peter Noto wrote:
Chris I have already considered starting a new program but I’m not sure where to find them. Which of those 4 you mentioned do you think works the best for getting stronger?
BlueCollar I weigh 170 and for the to failure sets I’m reaching 12 - 15 pullups and 40 - 50 pushups. Also are you referring to every single movement when you’re asking about the weights, or just the ones I have starred?[/quote]
Any one of those programs will get you stronger, assuming you put in the effort.
A common theme is that they prioritize the “big” lifts. In the “program” that you have been doing you do pushups to failure before benching on one day and then deadlift last on the other.
As I am partial to 5/3/1 I would say go buy it, read it, then do it for a long period and re-evaluate.
[quote]Peter Noto wrote:
Chris I have already considered starting a new program but I’m not sure where to find them. Which of those 4 you mentioned do you think works the best for getting stronger?
BlueCollar I weigh 170 and for the to failure sets I’m reaching 12 - 15 pullups and 40 - 50 pushups. Also are you referring to every single movement when you’re asking about the weights, or just the ones I have starred?[/quote]
They all work. Just pick whichever one you like the best.