What Program are You All Using?

Training
21

Have been doing upper/lower for about 3 months now. I’m thinking of giving one of the Greyskull LP variants a try.

22

This is pretty similar to what I have had the best success using:

Two days of strength training focused mostly on barbell lifts and weighted dips/chins.

Two sessions of SE circuits: weight vest on rings, DB and KB work, throws and jumps.

2-3 sessions of cardio (2 faster like soccer or sprints; 1 slow recovery jog).

1 yoga session.

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23

10s PRO 5/3/1 for deads and squats and a similar progression to SGSS for overhead and bench. Plan is to do a cycle of 10s, 9s, 8s etc with the 5/3/1 down to 3s PRO followed by an AMRAP cycle. I’ll be doing the SGSS approach for 3 cycles going from 8s to 5s to 3s, reset at 8s and keep going from there until I’m done with the 5/3/1 cycles. Then it’s off to the Monolith again because it’s amazing.

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24

Thanks for these. I liked the look of Doggcrapp training , can’t believe I’ve never heard of it.

One thing I must say about a lot of recent BB programmes recommended is:

They all have lower volume than traditional programmes;
They al take work to failure and beyond;
They all have a higher frequency than a traditional programme.

I wonder if there is any benefit to training twice per week compared to 3 times every 2 weeks as per doggcrapp.

The reason being I often have to train M, T, W & F due to work.

25

finished two cycles of KERBEROS. @BOTSLAYER made an awesome template that I adjusted.

My all time tried and true program is Westside.

5/3/1 is also a good program

Also quite a few things that JTS cranks out. All useful stuff I read through and try to implement.

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26

Did you adjust percentages or just start with a stupid low TM, like 70% or something?

27

It seems that the majority of bodybuilding folks agree that hitting a muscle every 5-7 days works fine. That means that both of your referenced splits will be fine.

There’s still an argument about frequency in the training world. Don’t worry about it. Just do what fits your schedule and preferences.

28

I would think this would be a sign you weren’t pushing the widowmaker sets hard enough.

29

I just started doggcrapp this morning with a legs session…and I hit 20 reps on the WM, it was brutal (like building the M), really enjoyed it though. I definitely won’t be increasing the frequency from what they recommend though.

I found a PPL version of Doggcrapp online which I’ll use so I can get my back and shoulder physio in at the gym.

30

I don’t really ever use percentages to start 5/3/1, but go off the “use what you can do for X reps” ideology. For deadlifts I can follow it to a t based off of what I can do. So my 10s PRO start was based off what I can do for exactly 10 reps. My squat, however, I’ve found responds to a slightly lower TM so I do what I can do for 10 or whatever and take off about 30-50 pounds and use that as a TM. Seems to work about the best, for me at least.

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