2 fantastic free programs from world class raw lifters. Just stick your email in and you'll get the exel spreadsheet free. Stick in your estimated one rep maxes and you're good to go Johnny candito's 6 week program Candito Training HQ Ben pollack's 10 week program FREE Intermediate Program The latter is more or less straight ahead linear periodization, albeit with a heavy/light intra week set up; candito's has a bit more overall undulation in there but still tapers to a peak. Bonus: 2 really nice videos, more or less explaining the logic behind programs along the lines of pollack's 4 day upper/lower, heavy/light with weekly variation You're welcome.
I was doing the candito one for a few runs, think I'll do the other one now. Weighted dips and overhead press instead of bench tho, fuck bench. Too tall n skinny to be proper strong (and not willing to eat my way huge) but should hopefully hit 500lb dead soon. Enjoy it!
Deadlift. Which is decent but pretty unremarkable tbh. Hit 455 last month but it's been going up quite well, so hopeful of that milestone soonish. But you never know because progress comes in unpredictable spurts and lulls.
what's your overhead press like? i feel it's the coolest lift i've been training it 3 times per week (as a 3x5), but maybe that's overkill? unless i make wednesday a 'light' day?
It's at the high end of mediocre like everything else, I'm close to bodyweight but not quite yet, hit 185lb last month. Nah 3x a week is totally fine but I'd probably vary the sets and reps a wee bit, or even make one of the days a dumbell press? Something like Monday 4x6 @ 75-80% Wed dumbell press 3x6-10 Friday 3x3 @ 85-90%; or amrap with 7-8%% more than Monday + 2 back of sets with half the reps of amrap set Maybe throw some dips in on Monday or Friday when you have the time/energy. With db press you'll prob need to cycle reps to progress rather than microloading. Let's say for talking sake your max ohp is 130lb, start with 40lb dumbells and use them til you can get 3x10, then start the 45s at 3x6, and so on? Somethimg like that should work for a wee while
cheers man the whole mixing up sets/reps thing is Chinese to me..i need to read up on how to do implement this - though i may be too much of a noob i was thinking of a Candito type 'control' day on Wednesdays where i press with a lighter weight (8-10reps)...but dumbells could be a better way to go
It's def possible to overthink this stuff, it isn't a fine science despite all the fancy names people apply to various means of mixing things up Basically to start with keep things as simple as possible with as quick a progression scheme as possible. If you can still progress 2 or 3x a week just do it Every time you stall for a wee bit that's usually a signal you need a slower progression scheme with a bit more variety whether in reps/loading or exercise selection. So instead of one set rep scheme - say overhead press 3x5, you might have to retreat to 2, then 3 then 4, then 6, then 8 etc. The example I gave is basically 3 schemes, each of which you try to progress with each time. You get the idea Beyond that you might want to experiment with making some of them easier but it's really just fumbling experiment tbh...
