Following the plan @T3hPwnisher laid out will build your base (strength). You can then choose later to use a peaking program which will teach you to use the base you’ve built to move even heavier weights.
Base building programs make your muscles big, strong and build work capacity. Peaking programs take those big strong muscles and teach them how to move heavier weights.
You got it exactly.
Thank you for your existence
You too @dagill2
I don’t think I’ve ever seen a video of your squat… is there one on here?
First off, it doesn’t really matter. I’m making progress, and just because a program doesn’t have me squatting 405 for sets of 20 within 2 weeks doesn’t mean it’s a failure.
Secondly, I’m doing sets of 5 on DL’s with 205lbs, sets of 8 on squat’s with 155lbs, sets of 6 on floor press with 115lbs, and sets of overhead with 85lbs.
I started off a lot lighter than I needed to, because I felt it would work better. All of the big lifts have a rep range (ex: DL just says 3-5 reps) and I always get 5 reps, and after hitting all 5 reps for two DL workouts in a row, I add 10lbs to it. I got all 5 reps on that heavier weight 2 workouts in a row, and so today, I added 10 more lbs. So within a month I’m 20lbs heavier than when I started, and that’s on multiple sets of 5 with ab work in between, not even just a max or something. I started light enough that I can myself being able to keep this up for a decent amount of time, which is my goal.
My work capacity is also improving, because I’m supersetting my squats and DL’s with ab work, and my bench and press with a pulling movement (you actually superset EVERYTHING), and doing higher reps on the squats and lunges. I haven’t gotten much bigger, and it’s only been a month so I’m not surprised, but my muscles feel harder, especially in my legs. I feel like I’m already in much better shape, and if I get my diet in check, I’d bet I’d start to lose some fat. I think I’ve lost some already, but more would happen with a good diet (duh). The variety in rep ranges keep me from getting bored, and if I have a busy week, it’s easy to switch to 3 days a week instead of the standard 4.
Deadlift
165x5 190x5 215x5
165 5x10(done under 20 min)
Not enough time for Dips 50 facepulls 100
(Yesterday)
I have an excuse though. I had to wait for the wrestling coach to be there, but football went in before that and clogged everything
Press
65x5 75x5 85x5
65x5 5x10 (under 20 minutes)
50 reps abs 25 reps single leg for each leg
This was todays ^ very successful day.
Good job dude.
Squat
140x5 160x5 180x5
140 5x10
Sadly no dips. My arms were shakey after squatting and couldn’t do even one
100 facepulls
This training session was hell. I got all squat sets. I wish I got the dips tho
On days like this, try and find a solution/alternative. Push ups outside the gym, or at home wouldn’t be a bad call.
I can definitely do that. Thank you sir.
Bench
120x5 135x5 155x5
120 1x10 1x6 3x7
50 abs
Couldn’t do lunges
Horrible session. It was a half day so all i ate was a bowl of cereal at 5:45 am. And half a protein bar from my friend at 11:30 am. I didn’t eat lunch. 155 felt very off. I don’t know if this is an off day or I need to lower the weight. Any ideas?
You need to eat appropriately to allow yourself to train.
@dagill2 is right, but you did this exact workout except for 115 lb for your first set and 5x10 sets and failed then too. So I’m thinking it’s not just a bad day and there is more going on here. How is your form on the bench? Also when you did 190 for 3 on bench how fast did they move? Solid reps?
I know. I didn’t plan accordingly. I relied on my friend to bring food but he forgot. I was asking about next time I bench. Should I adjust tm or not. Or was it just a food issue?
Last rep was kind’ve grinder
No clue. Could be high TM, could be the food. Could be something else. I don’t tend to worry much about the occassional bad session here or there, look for patterns.
Dan John suggests one in every 5 sessions will be a bad one. I can’t agree with the numbers, but as with everything in life, sometimes it isn’t your day.
Edit:
Apologies, I didn’t see @cstan097 post above. It looks like he’s looked for the patterns for you, which is something I haven’t had a chance to do yet (bit of a crap day here too). If you think there is a pattern, you need to look to address it appropriately.
No crazy form breakdown like ass off of the bench or stopping 3 inches off your chest? I just find it weird that 155 for 5 would be hard. How was 155 the first time you did the workout?
No crazy form break down.
Easy as usual.
Well then it probably was just a bad day, but you still need to address the fact that you aren’t completing the supplemental work or accessory work.