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Want a simple program to get stronger?

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Comments

  • #62
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    What other exercises did you do with your squat?


  • #63
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    K09 wrote: »
    I have been doing this for 3 months now and this past few weeks I have struggled to increase my weights.

    My squat is particularly poor - 100kg 1RM; and bench 90kg 1RM.

    I am 80kg.

    Any advice?
    Thanks!

    Yup. Do something else.

    Linear periodise different lifts.

    Take a break.

    Change assistance work.


  • #64
    cloudatlas
    Registered Users Posts: 3,709 ✭✭✭cloudatlas


    Ha ha hanley I downloaded your training video and plan and I think you call your clients who don't do the exercises pussies about 3 times and claim that your program improves sex life. I like it :D


  • #65
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    cloudatlas wrote: »
    Ha ha hanley I downloaded your training video and plan and I think you call your clients who don't do the exercises pussies about 3 times and claim that your program improves sex life. I like it :D

    It's true. Pussy in the gym? No pussy in real life.

    ..."pussy" is such a vile word


  • #66
    Valmont
    Registered Users Posts: 5,856 ✭✭✭Valmont


    I've been doing the Stronglifts 5x5 for a few months and it's very very simple. I progressed very slowly or not all at the beginning because I had to do a lot of stretching to squat and deadlift properly but now that my form is ok I've been getting a fair bit stronger (I'm still not very strong overall mind you) in the last couple of months.


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  • #67
    TommyJoe15
    Registered Users Posts: 42 ✭TommyJoe15


    Goin into my second week on this, enjoying it although my legs were in a bad way after the leg day :D

    Quick question, using the percentages my bench press this week should be 68.5 kg, however, I can only use either 67.5kg or 70kg as the smallest plates are 1.25 kg. What would the recommended option be here for the 5 sets? Chance 70kg?

    Thanks


  • #68
    TommyJoe15
    Registered Users Posts: 42 ✭TommyJoe15


    Goin into my second week on this, enjoying it although my legs were in a bad way after the leg day :D

    Quick question, using the percentages my bench press this week should be 68.5 kg, however, I can only use either 67.5kg or 70kg as the smallest plates are 1.25 kg. What would the recommended option be here for the 5 sets? Chance 70kg?

    Thanks


  • #69
    jive
    Registered Users Posts: 5,762 ✭✭✭jive


    jive wrote: »
    Yeh I'm doing this program. Doing day #3 tomorrow, il report back after 12 weeks or so. Abroad quite a bit so sometimes have to mash 3 days back to back, but after 12 x 3 days il post up progression and feels

    Still doing this. Added 5 kg to all main lifts a few weeks ago and still have extra reps to give on the last set for the main lifts. Body weight up about 4kg since time of posting. Leg day is awful but the other 2 days are grand.

    Haven't tested because I don't really care what my 1RM is (in b4 but the program requires it).


  • #70
    jive
    Registered Users Posts: 5,762 ✭✭✭jive


    TommyJoe15 wrote: »
    Goin into my second week on this, enjoying it although my legs were in a bad way after the leg day :D

    Quick question, using the percentages my bench press this week should be 68.5 kg, however, I can only use either 67.5kg or 70kg as the smallest plates are 1.25 kg. What would the recommended option be here for the 5 sets? Chance 70kg?

    Thanks

    I always go up i.e. 70kg in this case. Doesn't really matter though, don't sweat the small things just do the training.


  • #71
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Bump for a rock solid thread.


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  • #72
    conzy
    Subscribers Posts: 6,408 ✭✭✭conzy


    Hanley wrote: »
    Bump for a rock solid thread.

    Your comment "That will be €247" gets me every time this thread pops up :D


  • #73
    Dtp1979
    Registered Users Posts: 12,715 ✭✭✭✭Dtp1979


    Hanley wrote: »
    Bump for a rock solid thread.

    Couldn't of been a coincidence that I was looking for this thread yesterday?


  • #74
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    Dtp1979 wrote: »
    Couldn't of been a coincidence that I was looking for this thread yesterday?

    Providence.


  • #75
    jive
    Registered Users Posts: 5,762 ✭✭✭jive


    Still doing, still gainings.

    Very flexible approach to assistance exercises as I can't be arsed waiting for equipment in the gym.

    Also throw in a set for shoulders (usually military or db press 5x8) so the bench day consists of bench, incline db press, military press, 2x exercises of 4x12 for triceps and flyes 4x12. That's right, a case of YNDTP because I've added even more volume. Just to really not to the program I do weighted dips as well usually before db press if I have to weight for a bench.

    Legs days are still a bastard. Worked out in a basic gym yesterday so 'just' did the hard bits without the bodybuilder type accessory lifts; squats followed by front squats followed by pause squats followed by regret.


  • #76
    Dtp1979
    Registered Users Posts: 12,715 ✭✭✭✭Dtp1979


    Are you meant to increase the weight on B-E each time that you increase your % of the main lift or keep B-E the same for the 6 weeks?


  • #77
    jive
    Registered Users Posts: 5,762 ✭✭✭jive


    Dtp1979 wrote: »
    Are you meant to increase the weight on B-E each time that you increase your % of the main lift or keep B-E the same for the 6 weeks?

    Increase B-E if you hit all reps on all sets, respectively. You don't have to wait for the 6 week cycle to finish, just increase so you stay on the correct rep range e.g. If I hit 5x8 with 30kg then I'll move to 32.5kg, might get 3x8 and 2x6; once I get 5x8 I increase again. Progressive overload gains


  • #78
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Are you meant to increase the weight on B-E each time that you increase your % of the main lift or keep B-E the same for the 6 weeks?

    Push the weight up when you can do the required sets and reps (without compromising form).

    B-E should be exercises that complement A so you're looking to strengthen different elements that feed into a stronger A and you won't strengthen them much if you just do the same sets and reps at the same weight week in and week out.


  • #79
    UnknownSpecies
    Registered Users Posts: 3,183 ✭✭✭UnknownSpecies


    Finally getting back to the gym and I'm going to give this a go. I'm going to do 3 days based around bench, squat and deadlift, surprise surprise. Is this usually run 3x a week or more?

    Just a question on choosing additional exercises. On bench day, would tricep dips be an acceptable choice on bench day, for example? I know they aren't technically like bench pressing but they've always helped improve my bench. What sorts of exercises do people tend to do for B & C?


  • #80
    Dtp1979
    Registered Users Posts: 12,715 ✭✭✭✭Dtp1979


    Is the main lift A the only one that decreases reps or is it A,B and C?


  • #81
    Dtp1979
    Registered Users Posts: 12,715 ✭✭✭✭Dtp1979


    UnknownSpecies wrote: »
    Finally getting back to the gym and I'm going to give this a go. I'm going to do 3 days based around bench, squat and deadlift, surprise surprise. Is this usually run 3x a week or more?

    Just a question on choosing additional exercises. On bench day, would tricep dips be an acceptable choice on bench day, for example? I know they aren't technically like bench pressing but they've always helped improve my bench. What sorts of exercises do people tend to do for B & C?

    Everything after A is meant to help you improve Your main lift


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  • #82
    Mellor
    Registered Users Posts: 38,998 ✭✭✭✭Mellor


    Dtp1979 wrote: »
    Is the main lift A the only one that decreases reps or is it A,B and C?

    Only main lift. The rest have steady rep schemes, increase load over time to keep you in and around the required reps.
    Main lift progressions:
    ...


  • #83
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    UnknownSpecies wrote: »
    Just a question on choosing additional exercises. On bench day, would tricep dips be an acceptable choice on bench day, for example? I know they aren't technically like bench pressing but they've always helped improve my bench. What sorts of exercises do people tend to do for B & C?

    Plenty of choice for B & C. Wide grip bench, close grip bench, long pause bench, incline bench. Dips as well.

    You're looking to do compound-type exercises that work muscles that get worked in a bench but with a slightly different focus. So close grip, for example, is more focused on triceps.


  • #84
    UnknownSpecies
    Registered Users Posts: 3,183 ✭✭✭UnknownSpecies


    Perfect, thanks for the replies. I was just wondering was the intention to have something like flat bench, incline and decline as ABC. I prefer the flexibility.


  • #85
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    UnknownSpecies wrote: »
    Perfect, thanks for the replies. I was just wondering was the intention to have something like flat bench, incline and decline as ABC. I prefer the flexibility.

    Flexibility in what sense?

    By the way, you're better off sticking with the same B & C for each 6 week run.


  • #86
    UnknownSpecies
    Registered Users Posts: 3,183 ✭✭✭UnknownSpecies


    Flexibility in exercise choice.

    I've no problem keeping the exercises the same either as long as I feel they're working and not hindering progress in the main lift.

    Obviously extra arm work would have to be E & D, but what days would they fit? Would that even be useful to add? Same again with core. Are we to assume the compound lifts are doing enough core work or should it be separate?


  • #87
    Alf Veedersane
    Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    UnknownSpecies wrote: »
    Obviously extra arm work would have to be E & D, but what days would they fit? Would that even be useful to add? Same again with core. Are we to assume the compound lifts are doing enough core work or should it be separate?

    D and E are more like isolation movements that complement the bench so something that works on triceps or shoulders or pecs, for example.

    Think skullcrushers, front raises, flies.

    You can do core work whenever works for you. Just bear in mind that everything you do outside of the As is to improve the A.


  • #88
    UnknownSpecies
    Registered Users Posts: 3,183 ✭✭✭UnknownSpecies


    Cool lads, thanks. Simple as you like.


  • #89
    Dtp1979
    Registered Users Posts: 12,715 ✭✭✭✭Dtp1979


    Hanley wrote: »
    A) Main Lift
    B) Something hard like the main lift 5x8
    C) Something else hard like the main lift 5x8
    D) Something bodybuilder-y that hits the same muslces as the main lift 4x12
    E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

    Main lift progressions:
    70% 5x8+
    75% 5x6+
    80% 5x5+
    85% 5x4+
    90% 5x3+
    95% 5x2+

    ...then do it all again with 5kg more, and retest. You should be easily tripling (and more) the starting 1RM inside of the 10-12 weeks

    B/C/D/E change to something else after the first 6 weeks too.

    The last set on the main lift is "+" which is "as many reps as you can do, without failing".

    Most of you won't do this for the next 12 weeks tho. Despite claiming you want to be stronger.

    Ya know why? Because the grass is always greener, and the above is REALLY hard work.

    But there ya go. It's there if you want it.

    I'lol shortly be at 95% for 2 reps at week 6. Being a 12 week program, do I add the 5kg to my 1RM and rework out the percentages again and start back at 5x8?


  • #90
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Dtp1979 wrote: »
    I'lol shortly be at 95% for 2 reps at week 6. Being a 12 week program, do I add the 5kg to my 1RM and rework out the percentages again and start back at 5x8?

    Yah or might be better to add 2 reps to each set for the first 3 weeks, and 1 rep to each set for the second 3 weeks (on the As only)


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  • #91
    Dtp1979
    Registered Users Posts: 12,715 ✭✭✭✭Dtp1979


    Hanley wrote: »
    Yah or might be better to add 2 reps to each set for the first 3 weeks, and 1 rep to each set for the second 3 weeks (on the As only)

    As in start back at 5x10, 5x8, 5x7 then 5x5, 5x4, 5x3?
    Is that with the 5kg added to the max then recalculated?


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