Normally…no.
Unless one isn’t putting in equal effort or a physical limitation exist.
1 Like
That sounds right
You seem to be a program hopper.
It looks like you went no-where during 8 months of cross fit.
And you went no-where during 8 months of Bromley’s stuff.
Then you did 10 weeks of Rhoad’s stuff and put 20 pounds on your lifts!
You kissed a few frogs, then found your prince.
Make your latest set of top set numbers your New training max and run Rhoads again.
6 Likes
A like wasn’t enough, so ditto
2 Likes
Maybe I am way off target here, But shouldn’t you be looking at lower rep ranges for strength? Maybe its your program you are following (i have never followed a specific program except for 5x5, which was highly altered)
It looks like none of your rep ranges are standardized, as in… pushing for 3-5 reps and then using that rep range to guage strength increases.
For instance… you wrote that in january you tested your bench strength using 12 reps of 95, and then at the end of january, you tested it with 9.
Maybe i am wrong here, but i would use a standardized rep range (probably for all of the big lifts) and then use that as your guide. Like 3 reps in all of the big lifts, and then see where you stand… Did you put on 5 pounds on your Bench, doing 3 reps? Then you improved.
Since he’s following 5/3/1, he most likely is reporting the results of his PR sets. The weight is fixed and you push for max reps, rather than the other way around.
1 Like
Ah i see, I thought maybe it was from the program. Understood. I would say test max, but I am not a big fan of testing max singles just because of the risk for injury.
So if I do another 3 cycles of Rhodes when should I know to switch templates? When I stop gaining weight on the bar?
Also should I drop back my weight as wendler describes in forever, I believe it’s on the 6th or 7th cycle you drop back to your second cycle weight and build on?
Lastly, I ran 5’s pros on the last 3 cycles would you recommend doing that again or using the 5/3/1 rep scheme this time around?
Thanks for all the feedback. I appreciate it
Are you progressing?
Ok. So you really want to progress in sttrength? The way to do it is to alternate between wave loading, the 1-6 method and clusters on the big lifts on monthly cycles. Do a Tnation search and read Christian Thibaudeau’s articles on these strategies. Do they work? Yes! This will be my last response in this thread. Best of luck!
I also put in my vote for Greyskull. I’d run that until you can’t. Then I’d either go back to 5/3/1 or come back here.
With Greyskull you’ll spend more time learning to push yourself at higher intensities (heavier weights), which is a skill required to make basically every other program work. You need to learn it somewhere. Greyskull teaches it quicker than others.
You also get the motivation from improving the + sets each cycle that you’ve already learned from 5/3/1, while getting some quality volume in. You don’t need to spend any time thinking about templates or goals, you just do the program.
2 Likes
Years ago you got to your Strongest using low rep sets, not to failure.
Lately you made Progress using low rep sets, not to failure.
In between, when you weren’t getting anywhere, were you using PR sets and AMRAPs and pushing sets to failure? Because, if you were, I would avoid that stuff.
3 Likes
I think running rhodes 5x5/3/1 would be a good idea. I have asked in the past about running LP’s and the just was two fold. One side people claimed that once you hit that LP height you were not going to gain from it. As for the other side people claim the LP wouldn’t hurt so I have always been on the fence. I think Ill push through with Rhodes again
Which is why you move to something like 531 once LP progress stops.
Going straight to 531, you’re gaining 5 maybe 10lbs per lift per month. With Phraks, you’re gaining 5-10lbs per lift per week.
1 Like
Training wise, whatever you decide to do, Document It!
Find some good Training Max or Target numbers, write out what you’re trying to accomplish, and keep track of the dates.
Then, at the end you can refer to your notes and see if it “worked.”
2 Likes
I keep a notebook and use my phone to document the workouts. I have a couple numbers I want to shoot for in mind and want to work towards them.
1 Like
He has…on here.
1 Like
Now, take that 1 step further!
Plan out your next Two blocks of training. Make them “opposite.”
So if you do Rhoades first, try Linear second. Or if you do Linear now, try Rhoades again later.
Keep track!
1 Like
That @FlatsFarmer is doing this all for free is just a testament to his awesomeness. You’re getting a crash course in periodization to accomplish your goals. Hopefully others will benefit.
2 Likes