First of all my goals are Strength primarily and some hypertrophy… just want to keep my current physique.
My idea was making a workout that would go heavy on the 3 and 1 week and 5 week make it a bit more for hypertrophy.
Would something like this work? i take 1 example main lift. This is heavily based on the strength program from the beyond book, and took some suggestions from Powerliftingtowin website review on Wendler.
Used TM is 85%
Cycle 1
3+ week
3/3/3+ 1 x TM Deadlift 5x5 80% TM front squats 25-50 assistance
5/5/5 Deadlift 5x8 65% TM Front squats 25-50 assistance
5/3/1+ 1 x TM Deadlift 5x5 80% TM Front Squats 25-50 assistance
Cycle 2
Same as cycle 1 , but instead of 1 x TM , i would work up to my TM for an amrap set. And i would change the 5x5 supplemental to 5x3 at 90% TM
7th week deload
Cycle 3
I would do classic wendler style and go for 1-2 jokers for 1-3 reps. I would only do 5x5 FSL
7th week TM test and repeat
So every 3 and 1 week i would go higher intensity and i would try to focus a bit more on hypertrophy at the middle week.
For the assistance work i would pick 1 exercise for each category and do 25-50 reps
Looks like you want the pervertor program in Forever. Pervertor is a mix of BBB, BBS, and SSL. So a mix of strength and size with a leader and anchor outlined in the book. So I’m not saying get the book but…
I have all the books… Where do you read I don’t . I just wanna make something using the info I get from reading it and to try some things out. And where does it say you Cant mish and mash. All books have some premade cookie cutter templates , but all also provide the option to put together a routine as long as you keep to some rules.
I know and also SVR 2. Ive read the book. Just wanted to personalize it a bit. The issue I have with pervertor is that during the leader phase I don’t have amrap sets. These work best for me. I like the classic 531 or 351 system better for that reason. I like to push myself always. And don’t wanna finish my top set with rpe 5 of 6
Svr2 does have An amrap and widow maker in week 1 , so that is closest to the thing I want. But still , i thought it was allowed to create a personal routine , because we get provided by a lot of options through the books. If I read some training logs from some of the strongest lifters on Reddit, tnation and starting strength forums, i never see any of them do a cookie cutter program. I think those are added for People to follow who don’t want to think about putting something personal together. I noticed 1 thing on this section of tnation forums. As it is one of the least helpful forums on the www. Whenever I type a question somewhere Else , i get a really Nice answer , even if it is criticism. And by sometimes very knowledgeable People. Here it is always something like … no you Cant dombo… or stfu and buy the book. Even though I invested in all of them . . . Isn’t this the Point of this forum? To ask questions? And to get reasonable answers. Btw Excelsior 88 this is not against you . It is against most other. F.e the previous answer I got on this topic.
Not sure how useful this is since I don’t have the Powerlifting book and my goal is not towards maximal strength, but a solid strength foundation with a bit more emphasis on mass at the moment.
I’ve recently bastardized the program because I can’t bench and press and needed to focus a bit more on recovery due to my fucked up left hand, so I set up a Push - Pull - Legs split (actually, it’s Legs - Push - Pull, but whatever).
Simply put, the main work is still 5/3/1 sets and reps. The squat has PR set and 3-5x5FSL OR 1x15-20FSL as backoff, deadlift has PR set and eventually 1-2 jokers (with the “rules” from Forever).
The BTN Press (which is the only big barbell pushing exercise I can do right now) is programmed a bit differently but that’s not relevant.
I then follow up with assistance work, usually in the 200-300 total reps. Assistance work is done with various techniques that I’ve found reading Paul Carter’s work, things like the 350 method, 50% method, and giant/pyramid sets. I also superset almost everything, it doesn’t need to be heavy (except for stuff like rows), and allows to pack a lot of work while keeping the timeframe reasonable.
I think Jim too mentioned somewhere that doing the assistance work “like a bodybuilder” is optimal and it’s a great way to stimulate hypertrophy.
Basically, so far this setup is allowing me to push the main strength work while packing a good amount of volume and density, and working out only three days a week leaves more room for recovery, so I can hammer each day and still be fresh at every workout with little to none muscle overlap.
I’m also keeping the Leader/Anchor setup, the plan is to go 2-3 Leaders with the above program, then move to 1-2 Anchors where PR sets are still pushed (but will probably cap them at 8 reps on the heaviest week) and followed by more Jokers on “3” and “1” weeks like outlined in Beyond - more Joker sets with triples, doubles and singles. Assistance work will be reduced in volume and I’ll stick to bigger stuff done with heavier weights for straight sets instead of giant sets, supersets and such.
If you have the Forever book, which I believe you imply but I’m not sure everyone is aware of it, as Excelsior mentioned I think the pervertor program seems like it would hit some of the goals you’re after. If this doesn’t look like something you want to do, just try what you proposed and see what you end up with in the anchor (I’m interpreting that as your 3rd cycle). Might work, might not, but you’d learn from it either way. If it doesn’t really seem to work, pick something out of the book for the next cycles and go from there.
I would think this would work fine, as long as you are recovering fine from the workouts. Why not try 5x10 on the 5/5/5 week as the supplement if you really want to focus on hypertrophy?
cuz you mentioned this site and yeah why not just do Perverter? i just finished up and it was great for strength, you really dont need Prs every single week.
There’s a reason the leader doesn’t have the PR sets (Jim doesn’t advocate amrap sets). You don’t do the pr sets plus a bunch of difficult supplemental work in the same cycle. That’s the entire purpose of the leaders and anchors. They work pretty well, and he has it set up like that for a reason.