Do you ever look at the forum on Sheiko’s site? It’s pretty much dead last I checked but there is some good info on there, including how to adjust programs if necessary. There was a guy who said he made good progress on a couple training cycles but then nothing after, I remember him being advised to add some heavy singles at 85-90%. You might read that and think “that’s not Sheiko!” but if you see some programs he has written for some people like Yuri Fedorenko, he does sometimes include heavier work.
I’m not going to tell you what to do so that I don’t get blamed if the whole training cycle goes down the drain, but I would consider adjusting bench training. The problem is that all these programs are just generalized programs and not designed for you, if Sheiko was actually coaching you then you can be sure he would change things if they aren’t working. Even the bench-specific program, it’s basically just more bench volume. If volume isn’t what you need then it’s no use and might fuck up your other lifts.
Sometimes it was singles @8-9 rpe on more than one exercise. Squat, bench, and deadlift every day, if you weren’t going heavy on the comp. lift then it would be some submax work and then possibly a variation of that lift right after. It was insane. Bryce Krawczyk trained like that for a while and made progress but eventually got burnt out and injured. To me it just doesn’t make sense, if you are making progress with less work then why add more? Theoretically you might make faster progress, but you won’t be able to keep it up for long and you are likely to get injured. As they say, PL is a marathon and not a sprint.
Yeah it was insane. I was already living my current lifestyle traveling all over the US and Canada for my job and I added that training on top. That was stupid lol, but I was super interested in finally getting some coaching with video checking etc. Sigh
To this day I still don’t know whether the best way to train for people who have a hectic lifestyle is something like 2 workouts a week ala Wendler, or 1 workout e4d/e5d ala Mentzer, or something else (regular frequency high intensity super minimalistic volume like that Russian woman above?)
@Paul_Carter that’d be awesome if you had any suggestions here
My numbers are nothing special, but WS4SB fits perfectly with my relatively high-travel/dynamic work schedule lifestyle. There are only two mandatory gym days and because it’s upper lower it’s easy to fit in anywhere during the week, and the repetition upper day can easily be done in a hotel gym, park, backyard, etc.
Yes I haven’t been using wraps except once every 3 weeks.
I’m doing very low deadlift volume. I’m kinda starting over after several months from deads and squats. But strengthnis coming back fast.
I like insight on guys with the same goals. Looking at what ppl with similar goals are doing and making progress with can help one find what’s gonna work with yourself.
Are you hitting lifts 1x week each or still squatting and benching 2x week?
If you had a pretty weak trainee looking to get to at least 300/400/500 but primarily interested in muscle is either one of these options substantially better than the rest (4x weekly both, including overhead press for BW) ,
Option A
5 sets of 3-5 on main-lift
3-4 sets of 6-8 on variation targeting weakness in main lift (alternate variation for squat/DL)
2-3 exercises suited to hypertrophy for one set to failure (beyond if isolation)
Option B
Work up to an AMRAP set at 80% on the main-lift
4-5 exercises geared towards hypertrophy, one workset to failure
Option C
Ditch flat bench and overhead press and just train incline to 300, use either option A or B for the other lifts
Option D
alternate strength blocks with hypertrophy blocks rather than chasing two goals per session
I was squatting and benching twice a week up until this week. I’m sort of doing an experiment, and also trying to let my upper body recover because I was getting pretty beat up benching heavy at least once a week with no deload (just a light session now and then) for the past 2 months. For squat my 2nd session was just a few doubles with 55-60% before deadlifting, basically some easy technique work. I want to see how my squat feels with only squatting once a week (whether that light session actually helps or its a waste of time) as well as whether my deadlift does better with that work beforehand. Unless I’m pleasantly surprised with the results I will go back to my previous setup in a few weeks.
When I was competing I hated deca but loved NPP. But I was always smart enough to double my test over what I was taking in NPP.
And I never had erectile problems. In fact, it was the opposite. I had constant boners that would never go away and I could never fuck enough. My libido was always through the roof.
Here was the issue -
I couldn’t orgasm. I could bang it out for 3 hours and I couldn’t finish. I’d be hard as a rock the whole time but could not finish. The ladies thought I was a God of course but I was really just incredibly frustrated.
Sounds consistent with the personal research I’ve been doing on 19nors having an SSRI effect. There’s a reason why Dapoxetin hit the market - it’s been observed for a long time that more standard SSRIs make you last 5x more or something ridiculous
In the first study, Abdel-Hamid et al (2001) reported a 4-fold ejaculation delay with on-demand 20 mg paroxetine, administered 3–4 hours prior to coitus. Similarly, McMahon and Touma (1999), using a single-blinded design, reported an 11-fold ejaculation delay without remarkable serotonergic side-effects, with 20 mg paroxetine administered 3–4 hours before coitus.
The obvious side effect being total apathy, if abused, over the long run. Hence the Deca dick for people who don’t keep their test high enough
Not to get too off track here, but… Do ladies like getting pounded for 3 hours? There have been a few times in my life where I went a bit longer than my normal, and I’m probably talking like 20 minutes of actual thrusting here - MAYBE 30 but much closer to 20, and honestly the gals dont seem to be able to endure that much. Maybe I just need to get out more though shrug
And honestly from my end a full hour of pounding away seems long as fuck too much less longer by several times over, especially when you WANT to finish up and you just cant cross that tipping point.
Any time I have failed to finish the job has ended less like a meeting with a devine entity and closer to total devastation - I swear you would have thought I had trotted out the gal’s new puppy, mother and grandfather and bludgened them to death with my bare fists infront of her.
I’ve had some prolonged performances myself from …we will say overuse injury or honeymooners sindrome…and yeah my experience was the same. She wasn’t happy. If you’re in that stage of a relationionship I think it’s ok to say “look I need 24 hours to rehydrate and maybe get a few meals in me and let the rug burn heal.”
As a guy if you don’t finish then she’s going to take it really personal and there’s going to be a long Dr. Phil talk after (except she’s Dr. Phil) about why you didn’t finish.
And yes, lots of women like being banged for 2-3 hours. If they didn’t, they they certainly weren’t complaining to me about it.
