so i switched to a falsegrip because i read it helps when you have shoulder issues, it really works now im pressing painfree, but now im having some pain in my wrist..anything i can do to fix this ?
Try to get the palm more "behind" the bar. So think about the back of your hand being more behind the bar rather than under it. I hope this makes sense.
Hi Paul, long time reader, first time poster. I started lifting 2 yrs ago after my daughter was born (and Muay Thai classes weren't a option anymore), and found Chaos and Pain shortly afterwards. Through Jamie's site I've been reading yours for the last year or so and the combination of the two blogs has made all the difference in the world. Thank God I didn't fall into the MuscleMag trap.
What are your thoughts on the best assistance excercises for the deadlift? My lockout isn't a problem, but being 6'5" makes the lift below the knee a bitch. I was using good mornings for a while when I dabbled in a pseudo-5/3/1 program a few months ago, but they never felt right. I do Romanians regularly (always heavy; no more than 3 reps /set), as well as Barbell hip thrusts (also quite heavy). I look like a tool when I do them (sitting in the corner of the gym, thrusting against a barbell), but my weights on it keep going up, and I've seen gains in my front squat as well b/c of it. Your thoughts?
Hitower - Build a big back overall. Lots of rows and shrugs. As for the pull itself, throw in some mid-shin block pulls to a nice single every other week instead of pulling from the floor. When you do pull from the floor, pull moderately heavy for a triple. Give this a run for 6 weeks or so then test the pull from the floor for a max.
Thanks Paul. For rows I've moved almost exclusively (for barbell) to Pendlay Rows; I love the feeling of pulling off the floor and the stability required to do so. I'm trying to get as much shrugging in as possible, but my left trap is seized solid with a golfball sized knot. I'm going to get a large, bulgarian female masseuse to dig it out.
I've been doing deficit DL's with my lighter warmup sets before going heavy on reg DL's, but have not considered the mid-shin option. I'll work it in for the nxt 6 wks and let you know. Thanks!, and happy birthday.
From: Arnold Sideways Hey Paul, well done on the 405 incline-sweet lift mate! Been hovering for a while got a few qeustions for you. Been lifting the big 3 for 1 year got up to 500,400,300 and i'm stoked with the results. My overhead press still sucks-my backround is k/bells so ive got lots of experience with the lift.Even when my squat has gone up the press hasdnt really budged.Thing is how come all the old timers( saxon,inch,aston etc) all could press very strictly good weights yet never seem to mention squatting as the prime assistance? What were they doing instead? I only say this as the response i normally get to this question is squat more.The only exercise that seems to have dropped from favour are the 1 hand deadlifts and ring lifts. Is the midsection my weak link? Thanks for your time.
Arnold Sideways hey paul good work on the 405 incline-always feels good to hit a target. Just wondering what your take was on 1 hand deadlifts and ring lifts(straddle style). I read an old article on the tight tan slacks that recommended them. Done 3 workouts with these as a finisher-My midesection has never been so sore. ( big 3 lifts at 510,400,325). Much of a carryover to overhead work? Thanks in advance
Arnold - Haven't done the 1 handed deads or ring lifts, so I couldn't comment on the carryover. But anything that gets the core stronger should have a positive affect on the squat and pull.
I don't see the correlation between squatting and overhead pressing. One doesn't really have anything to do with the other.
Ok this question might sound a bit stupid but i'm relatively new to training and i don't know shit lol! I've been using 5/3/1 for like 1,5 year now and had very good progress. I was thinking of switching to the Boring but Big template but i can't understand exactly how this is going to help with mass. What i mean is, using higher rep ranges is gonna build extra mass i can understand this (1-5 vs 8-12) but how is using 4-5+ SETS with only 50-60% of your 1rp going to help? Isn't it just digging into your energy reserves? I don't get why your body will want to build more muscle compared to just increasing your strength would.
Thank you in advance and sorry if this is a stupid question.
Just got diagnosed with a sports hernia. Apparently I've been ignoring it for about 6 months now, so at least I have an excuse for not getting stronger. Any advice on dealing with it?
taedoju - Perfect is whatever you can do that keeps you in condition but doesn't hurt your strength progress. That's going to be different for everyone. You will have to use some calibration with that. I like steady state only when I'm REALLY focused on moving bigger weights.
Ross - Are you limiting the rest to 1 minute between sets? That's a big factor there. It's about time under tension and accumulative fatigue.
Matt - Sorry to hear about that. I don't have any experience with a sports hernia, but I do have a hernia myself that I will have to get repaired after this meet. Personally I just don't do anything that hurts in that area. If it's not causing pain, go after it. If it does, don't do it. I know that sounds simple, but pain is a way of telling you something is wrong. If a movement causes pain, something is wrong with it. So just train around it the best you can for now.
Hey Paul, first off, congrats on the 405 incline, really nicely done. My question is: what's your opinion on the myorep method? It seems vaguely similar to what Jamie Lewis does in the sense that he usually does a bunch of low rep stuff with lots of sets but low rest periods.
Lately I've experimented with using 5x3 and using low rest periods (try to keep them to 30 sec, max is 1 minute) on certain exercises which is sort of how myorepping works except obviously the focus is on keeping failure at bay (which I do as well). It's working well and my shoulders/traps are responding to it nicely (using it on the BTN push press).
Henry - I like it. I've always said if you're going to do a bunch of singles, keep the rest period between them as low as possible. I don't get the whole "do a single, rest 5 minutes" thing. The purpose should be to build strength in the gym, not demonstrate it.
Seriously? Lol i've been treating the 50-60% sets as normal, keeping the rest period around 2-3 mins!Thanks a lot! Any other tips for the boring but big template?
Oh and have you found 1 rm calculators to be accurate?
Any chance we can get a sneak peak at your Strong-15 Reloaded, My Squat Sucks?
I’m getting ready to run the last 6 (8) weeks of Strong-15 for the squat and deadlift but wonder if once a week on the squat will be enough for me. Currently, my squat PR is 400 at 198. I realize I need to just run it and see what happens but I’m curious. Not sure that it matters, but I’ll also be power cleaning on deadlift day, and power snatching on squat day (first thing).
soon. I'm writing furiously on it. With the PoTP ebooks it was the real basic concepts of my training philosophy. I am really pouring everything I have into this e-book. Technique, mindset, sets, reps, injury shit.....you name it. I am trying to empty out my skull to cover everything I have experienced in 23 years.
When I finish that chapter I will throw out an excerpt.
Hey Paul, you helped me with a dip program before after my shoulder surgery that worked wonders and I can now dip pain free for the first time in 3 years, so I was curious about your input on my most recent injury. I'm 22 years old and about 8 weeks ago I suffered a L5-S1 bulge and a slight stress fracture to the facet joint while doing clean and jerks. I've experienced a lot of hip, glute, and hamstring pain due to the pressure on the S1 nerve root. My orthopedic told me to rest and let this heal, but the more I rest the worse it feels. I've noticed when I do push-ups, planks, pullups, and soft tissue work to hamstrings and glutes, I actually feel better and less tight. So I was wondering if you've ever experienced a back injury like this and if so what you've done to help speed up recovery? I would like to start doing light exercises/movements that does not load the spine or put my back in flexion or extension. Since I do not experience pain in bodyweight movements (except squats) do you think it would be fine to just do push-ups, dips, and pull-ups? Any advice would be greatly appreciated. Thank You. Nick
Found your blog from listening to your interview on Iron Radio. Without a doubt this is the most informative blog I've found and I love the no BS approach. Thanks for all you do.
I just turned 51 and have been training for just over 10 months with no previous weight training experience. I'm 6ft tall and weigh 230lbs and I assume I'm around 20% bodyfat.
I started just doing a full body routine, 3 times a week, with 1 exercise per bodypart. After that I switched to the squat, push, pull full body 5 3 1 routine that Jim Wendler posted on T Nation and have run 7 cycles on that and I love it.I have 3 questions for you Paul.
Firstly, at 51, how long can I realistically expect to make strength gains?
Secondly, my 1RM are 230lbs, 295lbs, 340lbs on bench, squat and deadlift respectively. Is it a realistic goal for me to reach 300/400/500 on these lifts?
Thirdly, any general advice for us older and newer lifters.
Thanks again for everything you put out there Paul.
Nick - Fortunately I haven't had any kind of back problems like that. If you can do things that make it feel better, I would do that, but I can't recommend that. I'm just saying I know me, and I would find all the things I could do pain free and go with that for a while. After that, stop doing Olympic lifts. I hate em.
Gary - First off, congrats on getting into the irongame at your age. It's only going to improve the quality of your life.
You're probably going to make strength gains for a while since you're still relatively new. Older guys have a higher ceiling than they realize. I think the goals you have in mind are realistic as long term goals. For now, just pick up the little ones here and there. Before you know it, you will have eclipsed those.
First off - I just found your page and I'm really enjoying the content and your writing style. I'm also learning a ton so I just wanted to thank you for taking the time to keep this up. I really appreciate it.
Secondly - how's the book coming along? Will you include some tips for those unfortunate lifters that has an injury that prohibits certain movements (in my case a bulging disc in my lower back that for some reason allows me to deadlift as long as I use proper form, but if I try to squat with anything more than 3 wheels the pain is absurd).
Olof - The injury rehab/prehab section is going to be worth the cost alone. I plan on covering as much as I can in it. that's such a huge part of lifting and has never really been covered by anyone so I want to knock this shit out of the park.
Hi Paul. I'm new to your site. I was drawn here from listening to you on Iron Radio. I have to say I really like you approach to training. I have a question. The 5/4/3/2/1 you run are they based on % ?
1. Base my training around squatting and pulling, rather than benching and overhead pressing. So I'd squat 2-3x a week then deadlift 2x a week. One light and 1 heavy. I'd train everyday, since I was weak and no way in hell could I over-tax my recovery ability. Do all the things I do now for pre-hab and never stop it. I'd also take heavy ass core work seriously. I will be dedicating a whole chapter in the book to this and why this has happened. -Really wondering what this would roughly look like till the book is released? Thought this was interesting...I'm at that beginning point now.
I like how your blog contains posts regarding to things like 'Thoughts About Life..." along with various strength training nuggets. I was just wondering what non-training books you have found the most valuable? If you had to recommend 3 non-training books, what would they be?
- I like the three day split of performing the squat and dead on the same day. Do you recommend alternating which exercise you do first? Do you forsee the first lift taking some power away from the second?
- Would you recommend CGBP on the Bench day after the cycle or on the third light bench day?
- The test week, Im a bit confused and Im performing at least 8 reps of the test weight am I still following the 5/4/3/2/1/1/1 protocol? I am not sure why but Im confused as to what to do on the test week after the mini cycles.
Arnold Sideways Sorry for posting my draft-feel like a pleb! What would you recomend for improving the press assuming i'm training it 2 times a week already (bench once every 2 weeks-this lift has always seemed to make good progress even though ive got long arms). I squat one week light and heavy and dead the other same again. Assistance is chins( sets of 10 at 230lbs) shrugs with 550,b/weight back extensions and some coninental cleans for variety.Mostly stay in the singles doubles and triples for everthing bar chins. Thanks in advance- will only post once this time!!
1. The Bible. Has nothing to do with religion. It's the most read book of all time. Whether you read it literally or as allegories it doesn't matter. It's historical relevance is undeniable. Just get a new king james version or something like that, so it's easier to read.
2. The Art of War - I own it and need to get around to reading it.
3. The Hobbit - Just happens to be a fave of mine.
MTA -
1. The first phase I would not expect the squat to take much away from the dead. Second phase, maybe a little. Third phase. Yes. And that's ok. On meet day you're not going to feel fresh by the time the dead rolls around.
2. Not sure what you're getting at here. This always confuses me because I only bench close grip. LOL
3. On the test day, you do the 5/4/3/2/1/1/1 THEN do the back off set of reps. On deadlift day it's a set of 8. On squat and bench days it's as many as you can get, so to speak. Leave a rep or two in the tank.
Jeff - It was on megaupload. So I just gotta find a new place to link it to.
Arnold - I wrote on an article on improving the overhead press.
you mentioned strength peaking duing a 6 week cycle in a previous post. When running 531 would you then skip the first (planned) deload and only do the second (planned) deload (looking at two consecutive cycles) or just simply go by how you feel. Deload when necessary, otherwise just continue with a new cycle?
Hey if its ok with Paul I'd like to offer my 2c on Nick's back injury, I've had to deal with similar problems myself although on a different disc I think.
First off keep doing the push ups and planks (as many variations as possible) and as many other exercises as you can do pain free. I started off by doing db lunges for legs for about two months and these are good for promoting core stability and leg strength which are things you'll want to work on while injured. Probably a good idea to hit the isolation machines hard as well, they will do no harm and might keep or increase muscle mass.
Try to avoid rows, rotational and flexion exercises these could aggravate your injury. arching your back to bench might hurt as well so keep that in mind, you will realise quickly enough what exercises hurt and what don't. db floor presses should be ok if you don't lift your ass off the ground to help the weights up.
Definitely drop the oly lifts as Paul said and don't add these back in unless you have a good coach, not worth the pain.
Go to a physio to get massages or invest in a tens machine this was a great help for me in 'unbunching' and rehabbing the muscles around the disc that were tight as fuck from constantly having to essentially splint my spine.
Do as much exercise as you can that does not aggravate the disc, even just walking, because it will help keep the pain at bay as you've already noticed.
I'm not a doctor but I don't think any of this advice needs a warning on it, I wouldn't normally offer advice here but since Paul hasn't had to deal with a back injury (lucky bastard!) I thought I might as well.
Arnold sideways Thanks for the response paul- your article is very informative- I tested my incline today 200lbs ( flat becnch pr'd 2 weeks ago at 315). I think i'm gonna hit these and the 1 hand deadlifts hard and hopefully get some progress. Nick- fucked up my sacro joint a few years ago, something that really helped was using a baseball bat,place it against a wall then push it into your belly 2 inches along and one inch down from your bellybutton.This will place pressure on your psaos which will probably be tight.Lift the same leg as the side you are working. Some fellow on T Nation recommended a similar thing with a 25lb plate- i find the bat seems to really work the knot more accuratley.
Hi Pau, I've had some triceps tendonitis in my right elbow. Going to cut down a bit on my pressing volume, use bad pushdowns to get blood flow, use elbow sleeves and ice. Was wondering if you've dealt with this before and what you did. Thanks
Jay - Lots and lots of curls and just keeping it wrapped during pressing. Also pressing heavy 1 week and light the next was good for me. And no you won't lose any strength this way. In fact I got stronger.
I have a question that may be a repeat of soemthing you've encountered before.
I started the 2012 challenge, im about 5 weeks in on it, and have 4 weeks left(not including the deload week(s))
After this wave of Strong-15 is finished, i will have 7 weeks left before a meet i decided to at Ironsport on April 28th.
How would you structure or truncate another run of Strong-15 to fit this 7 week time frame? and also, should i take a deload week after the first run of Strong-15?
Pat - Since the meet is actually training for something, I would do this.
Cut this cycle short. Take a week off, and then start the next cycle in accordance with running a full meet plan. So go ahead and look at the calendar and figure out what week you need to start for running all three phases. Then just end this cycle a week out from that. Take that week off, and go into meet prep.
Belated happy birfday, Paul! Good one? Where are the drunken pics!?
Just wondering what your verdict on upright rows is? I've always heard they were bad for your shoulders but the more i look into it the more old-time strongmen i find who had them in their routines for years, and i know Jim Wendler recommended them in an old "Got Yoke?" article he did on Elite.
Love upright rows. I think they are a great shoulder and trap builder if they don't give you any problems. Can they? Sure. But I've never known a guy that told me he developed shoulder issues from doing upright rows too much. Just keep em lightish and the volume high.
I did them today for 3x15 and played around with grip width each set, i'll stick with them for a while and see what happens. Actually got quite a good forearm workout from them even though it was piss light - guess it's the wrist angle.
Paul, I got a question about Strong-15, kinda. 2-3 weeks ago I tested my maxes and did these numbers: Deadlift 460 - Squat 365 - Bench 265 Last week I didn't train because I had to be in hospital for a few days (nothing serious or heavy, just a few tests, but did cause me to lose a lot of sleep and lose about 2 lbs).
This week I started the first week of Strong-15, I plugged in the following numbers as openers: Deadlift 435 - Squat 330 - Bench 245 These are numbers I've done on a few occasions already, even at lower bodyweight, and am able to hit easy, thought I would be fine with these openers even after that week.
Same goes for my brother, tested maxes 2-3 weeks ago, week off last week, started this week with conservative numbers that he can hit easily. But the way his first week went was very different than how mine went.
His first week was a breeze, just like you said in the book how the first sessions should be, everything was easy for him.
Mine didn't go very well. The last single for the squat felt do-able, but heavy. Back-offs weren't that great either. (might be that I need to adjust to the weightlifting shoes, used to squat barefoot) The last single for the Bench was heavy and slow, the back-off went OK, not great. Deadlift was just horrible, on the last single everything felt off and the back-offs were even worse. The single and back-offs here felt almost twice as heavy as the new max I pulled just 3 weeks before.
I suppose the difference between me and my brothers performance here could be that I had a shit week before this and he had a good week of rest. Anyway, whatever the reason is, I was wondering what would be the smart thing to do here? Just continue and see if it was just a very bad first week and see whether it will go better in week 2, or plug in even lower numbers for next week? I'm hoping this is the kind of thing that used to happen to me when I was on 531, my first week after the deload always was always kind of shitty, but never this bad.
Normally I'd say the Squat and Bench days were 80% days, they weren't all that bad, the DL day was definitely a -10%. But since it's the first week and everything should go smooth, I'm doubting what I should do here.
Then you started a new cycle and plugged in these numbers for phase 1 (openers) -
Deadlift 435 - Squat 330 - Bench 245
wrong wrong wrong. WAY too heavy. Based off of your previous maxes you should have plugged in something like the following...
Deadlift - 390 - Squat - 310 - bench 225.
Seeing how you spent the week in the hospital I would have plugged it in even lower.....
Deadlift - 380 - squat - 300 - bench - 205
I am addressing this even more in RELOADED because phase 1 is nothing more than a priming phase for phase 2 and 3. The first three weeks should all be like speed work. If you were grinding anything then you programmed with your ego, and not your capabilities.
Phase 1 should be something in the ball park of 85% of what you would like to hit as a max. You're way above that, especially given the other factors.
Take a week off, reprogram your first week MUCH lighter.
Paul, Thanks for the quick reply and wake up call. My mistake being stupid, must have misunderstood the part about plugging in the numbers. I didn't realize the opener should be that much lower.
One thing I don't understand then is how to setup the numbers for phase 2 and 3. In the book you said phase 2 a small PR and phase 3 a slightly bigger PR.
So if my Dead max is 460 and I put 380 as my opener, should phase 2 be around 460-465 (might have to go lower because the other factors, but I'd like to see what you normally have to do) and phase 3 around 470? Seems like that would be a really big jump from opener to second. Or am I seeing this wrong again and should the PRs be based on the opener. So the second would be around 390 and third 405?
Thanks again, will reprogram and restart. Belated happy birthday by the way, just noticed. LH
I see, thanks! Will do it like that for now. Guess this is just one more thing to add to the list of stupid things I've done regarding training. Might also have to plug my brothers numbers lower then I guess, even though everything felt light for him this week, we plugged the numbers in the same way I did mine, so they are probably a bit high.
You keep saying stuff about the new book that makes me want to get it even more hahah :), can't wait till you've finished it, sounds great. At that time I'll make sure to pay extra attention to this part of the book.
I made the same mistake with programming the opener too high when I started the strong 15 back in september. I asked a friend of mine how I should program an opener and he said whatever I could do for a comfortable triple at the time. It took a while to dial it in.
Do you get a lot of feedback in regards to the Big 15 program? Your requirements to start it are kind of stringent(around 12% bf to start) so I am imagine there are not too many takers.
More people seem to be interested in the strong-15 and have really done well with it, smashing PR's all over the place.
I personally think now that there may be a better way, especially for advanced guys and again, I'm going to be addressing this in the book but will probably be talking about it in an article soon.
I don't think that being 12% bodyfat is difficult if you are eating even moderately good. 12% bodyfat isn't ripped by any measure, and 15% is a cut off I won't waiver on. After that you just get really good at getting fat.
People need to realize these guidelines are in place to their benefit. Not to be a unreasonable asshole. I can be that all on my own without setting standards for lifting.
I think people are just missing out on what the big15 has to offer because most of the people that come here are interested in hitting some big singles. But as I noted, I think there may be a little better way to go about it anyway now as well.
hey paul, how much did you weight when during your first year of raw power lifting? what were your starting maxes back then?, and how many years have you been training? just trying to figure out the rate of progress
I think I hit on this a while back but some I remember.......
I benched 315 for the first time at like 168-175 when I was like 16. 405 by 20 at around 220 pounds.
I squatted 500 for the first time at like 235ish around 15 years ago. Squatting wasn't something I did enough of out of the gate.
I pulled 585 for the first time at around the same time I hit my first 500 squat. Then it regressed tremendously for years.
My first meet I went 550-365-550 with lots left on the squat and bench and just missing a 585 pull. I should have gone 600 and 400 in the squat and bench. I was 255 or 260 at the time.
man thats awesome paul, 315 at 168-175lbs is crazy, and to put on lots of mass since u started all while raw and natural is crazy awesome, very inspirational. cant wait to see how this meet training turns out im lookin forward to it. are you goin to use the strong -15 for it? also by the way are you still target training your hamstrings?
Thanks for the advice Paul, it works out perfect that next week would be week 12 out, then after next week, 11 weeks to run into the meet, perfect. It also helps that confidence is riding at an all time high with how well strong 15 had been working. I am on the opposite end of the spectrum i initially was very amibitous with my "attempts" and found that i had set them just right, so it should work out extremely well.
I have another quick question, you said take the week off before starting the meet prep, does that mean take it off from everything? or still get into the gym and do some light work to keep blood flowing, etc. was thinking of just doing a week of the strong-15 but with extremely lighter weights to keep the "groove" greased, or would i be better off just getting in some steady state cardio, playing some skyrim and being lazy before i step into the jungle and start clearing the thicket with a machete for the meet.
Hope you have a great week and thanks again
-Pat
P.S. Goals for the meet are 290/215/500 (gotta step up the bench afterwards)
this helps a ton cause im just did week 2 of phase 1 yesterday, hey paul regarding pluggin in these percentages if we exceed our expectations on the rep max tests do we still take -5% of that and plug that in for the next phase? or just stick to 85 93 and 100%, also one last ?s regarding deadlifts for the week 3, are we supposed to hit only 8 reps or more than 8 reps? if we do hit say ten do we take 5% of that and plug it in for say wave 2?? - steve
so programmed weight for phase3 is only my present max? i thought the aim was to shoot for a PR?! i've just finished 1st wk of phase2. the weights programmed for this phase work out at approx 97-98% of max. the weight i was going to program in for phase3 wouldhave been 102.5%! any suggestions paul? thanks geo
Steve - Just stick to what you programmed in from the get go. You should be exceeding what you started with if the programming is right on.
Anonymous - I put the hamstring work on hold after I got crispy from training. And yes I will be running the strong-15 for my meet. With a new deadlift program for it.
"so programmed weight for phase3 is only my present max? i thought the aim was to shoot for a PR?! i've just finished 1st wk of phase2. the weights programmed for this phase work out at approx 97-98% of max. the weight i was going to program in for phase3 wouldhave been 102.5%! any suggestions paul? thanks geo"
If you are POSITIVE you can hit that max, then no. You program in a goal to hit. Just keep it realistic.
You should be programming phase 1 with about 85% of that goal, and phase 2 with about 93% of that goal.
Training is for building strength, not demonstrating it. That's what a meet or a testing day is for.
Second, most guys, and I mean MOST, overestimate their max. Is your max something you can hit everyday? Or something you just happened to hit a couple of weeks ago on a very good day?
Again, training is for strength building. You don't have to work at near max weights to get stronger.
paul - so, even though i'm not training for a meet, i should have a testing day after the 9weeks is done? also, the max that i used to program phase2 with is a max that know i can hit every week not just an estimate. thats why i programmed phase3 at approx 2% above it. i understand the bit about training strength as opposed to demonstrating it, not having to work with max weights, etc but strong15 works with singles - which is pretty much "demonstrating" -and i therefore thought that with singles you needed to work nearer max than with reps? thanks g
If you can move 93-95% of your intended goal like you own it, you will be good for that goal.
The singles in the program DO build strength. Demonstrating strength means to go in and test. You're not testing. You're practicing what you are preparing for, and you're using back off sets to further the strength building.
If you plug in a small goal for phase 3, then program in 85% of that for phase 1, and 93% of that for phase 2 and you will hit your goal. Just trust in the program. It works.
haha ok paul i understand the programming now, the %'s i plugged in where just a bit too high meaning that i'm "straining" just a bit too much a bit too often - which is probably why i burn out and have not moved my max up in some time!
however, with the SPPC scheduling of back-off squats on deads cycle day i did find the squats test set harder than expected. working to a heavier single then backing off feels better.
ok thanks. as regards this cycle i'm in 2nd wk of phase2 and think i'm just gonna complete this phase then deload and test. the weights feel heavy already as phase1 was loaded too heavy for a "run-in"! at end of trhis phase it'll have been 6weeks hard and i think i'd probably stall if i ran phase3 at the weight i was gonna prgram!! geo
hey paul have u had any shoulder problems doing pullups? i was doin pull ups again today and after about 57 total reps wehn i wAS done i had some paint like inside of my mid delt idk if its a joint, i was doin wide grip pullups, is there anyway to prevent this from happeninig again i love wide grip pullups cause im trying to get better at them so i can eventually hae work sets with weight. any suggesttions or any rehab/prehab advice or even sgtretches if possible, ac joint maybe?
you know i jsut tried it now, and i feel a little tightness but no pain, it seems like it might go away tommorwo, but i wanted to ask you is tehre a way i can fix this? or prevent from having shoulder pain? also when do you think someone should incorporate weighted pullups? whats the your preffered progression for weighted pullups? my max bw pullups is only 13 for now
Switch the grip from wide the v-handle and see if that helps. Those are friendlier on the shoulders.
Pick a simple external rotation movement and do it a few times a week.
For chins my stand by has been to hit 1 week weighted, then a week of 5x5, a week of 7x5, then weighted chins again. Sometimes I do throw in a week of pulldowns as well.
I have found that weighted chins every week tends to burn me out on chins.
ill try it paul, every week of weighted chins have burned me out as well since i remembered, okay paul i got ya, thanks man!! im from jersey too as a ravens fan who lost to the patriots go gmen lol
so i switched to a falsegrip because i read it helps when you have shoulder issues, it really works now im pressing painfree, but now im having some pain in my wrist..anything i can do to fix this ?
ReplyDeleteTry to get the palm more "behind" the bar. So think about the back of your hand being more behind the bar rather than under it. I hope this makes sense.
ReplyDeleteAlso get some wrist wraps.
Hi Paul, long time reader, first time poster. I started lifting 2 yrs ago after my daughter was born (and Muay Thai classes weren't a option anymore), and found Chaos and Pain shortly afterwards. Through Jamie's site I've been reading yours for the last year or so and the combination of the two blogs has made all the difference in the world. Thank God I didn't fall into the MuscleMag trap.
ReplyDeleteWhat are your thoughts on the best assistance excercises for the deadlift? My lockout isn't a problem, but being 6'5" makes the lift below the knee a bitch. I was using good mornings for a while when I dabbled in a pseudo-5/3/1 program a few months ago, but they never felt right. I do Romanians regularly (always heavy; no more than 3 reps /set), as well as Barbell hip thrusts (also quite heavy). I look like a tool when I do them (sitting in the corner of the gym, thrusting against a barbell), but my weights on it keep going up, and I've seen gains in my front squat as well b/c of it. Your thoughts?
Hitower - Build a big back overall. Lots of rows and shrugs. As for the pull itself, throw in some mid-shin block pulls to a nice single every other week instead of pulling from the floor. When you do pull from the floor, pull moderately heavy for a triple. Give this a run for 6 weeks or so then test the pull from the floor for a max.
ReplyDeleteThanks Paul. For rows I've moved almost exclusively (for barbell) to Pendlay Rows; I love the feeling of pulling off the floor and the stability required to do so. I'm trying to get as much shrugging in as possible, but my left trap is seized solid with a golfball sized knot. I'm going to get a large, bulgarian female masseuse to dig it out.
DeleteI've been doing deficit DL's with my lighter warmup sets before going heavy on reg DL's, but have not considered the mid-shin option. I'll work it in for the nxt 6 wks and let you know. Thanks!, and happy birthday.
From: Arnold Sideways
ReplyDeleteHey Paul, well done on the 405 incline-sweet lift mate!
Been hovering for a while got a few qeustions for you.
Been lifting the big 3 for 1 year got up to 500,400,300 and i'm stoked with the results.
My overhead press still sucks-my backround is k/bells so ive got lots of experience with the lift.Even when my squat has gone up the press hasdnt really budged.Thing is how come all the old timers( saxon,inch,aston etc) all could press very strictly good weights yet never seem to mention squatting as the prime assistance? What were they doing instead? I only say this as the response i normally get to this question is squat more.The only exercise that seems to have dropped from favour are the 1 hand deadlifts and ring lifts. Is the midsection my weak link? Thanks for your time.
Arnold Sideways
ReplyDeletehey paul good work on the 405 incline-always feels good to hit a target.
Just wondering what your take was on 1 hand deadlifts and ring lifts(straddle style). I read an old article on the tight tan slacks that recommended them. Done 3 workouts with these as a finisher-My midesection has never been so sore. ( big 3 lifts at 510,400,325).
Much of a carryover to overhead work?
Thanks in advance
Arnold - Haven't done the 1 handed deads or ring lifts, so I couldn't comment on the carryover. But anything that gets the core stronger should have a positive affect on the squat and pull.
ReplyDeleteI don't see the correlation between squatting and overhead pressing. One doesn't really have anything to do with the other.
what would you consider perfect conditioning for strength focused guy ? Also, how long in your opinion should bulking cycle last?
ReplyDeleteHey Paul,
ReplyDeleteOk this question might sound a bit stupid but i'm relatively new to training and i don't know shit lol! I've been using 5/3/1 for like 1,5 year now and had very good progress. I was thinking of switching to the Boring but Big template but i can't understand exactly how this is going to help with mass.
What i mean is, using higher rep ranges is gonna build extra mass i can understand this (1-5 vs 8-12) but how is using 4-5+ SETS with only 50-60% of your 1rp going to help? Isn't it just digging into your energy reserves? I don't get why your body will want to build more muscle compared to just increasing your strength would.
Thank you in advance and sorry if this is a stupid question.
Just got diagnosed with a sports hernia. Apparently I've been ignoring it for about 6 months now, so at least I have an excuse for not getting stronger. Any advice on dealing with it?
ReplyDeleteMatt S.
taedoju - Perfect is whatever you can do that keeps you in condition but doesn't hurt your strength progress. That's going to be different for everyone. You will have to use some calibration with that. I like steady state only when I'm REALLY focused on moving bigger weights.
ReplyDeleteRoss - Are you limiting the rest to 1 minute between sets? That's a big factor there. It's about time under tension and accumulative fatigue.
Matt - Sorry to hear about that. I don't have any experience with a sports hernia, but I do have a hernia myself that I will have to get repaired after this meet. Personally I just don't do anything that hurts in that area. If it's not causing pain, go after it. If it does, don't do it. I know that sounds simple, but pain is a way of telling you something is wrong. If a movement causes pain, something is wrong with it. So just train around it the best you can for now.
Hey Paul, first off, congrats on the 405 incline, really nicely done. My question is: what's your opinion on the myorep method? It seems vaguely similar to what Jamie Lewis does in the sense that he usually does a bunch of low rep stuff with lots of sets but low rest periods.
ReplyDeleteLately I've experimented with using 5x3 and using low rest periods (try to keep them to 30 sec, max is 1 minute) on certain exercises which is sort of how myorepping works except obviously the focus is on keeping failure at bay (which I do as well). It's working well and my shoulders/traps are responding to it nicely (using it on the BTN push press).
Henry - I like it. I've always said if you're going to do a bunch of singles, keep the rest period between them as low as possible. I don't get the whole "do a single, rest 5 minutes" thing. The purpose should be to build strength in the gym, not demonstrate it.
ReplyDeleteSeriously? Lol i've been treating the 50-60% sets as normal, keeping the rest period around 2-3 mins!Thanks a lot! Any other tips for the boring but big template?
ReplyDeleteOh and have you found 1 rm calculators to be accurate?
Thanks again
1rm cals......some are, some aren't. it all depends on you and the calc. Eventually you will get an idea based on your 3 and 5 rep maxes.
ReplyDeleteAny chance we can get a sneak peak at your Strong-15 Reloaded, My Squat Sucks?
ReplyDeleteI’m getting ready to run the last 6 (8) weeks of Strong-15 for the squat and deadlift but wonder if once a week on the squat will be enough for me. Currently, my squat PR is 400 at 198. I realize I need to just run it and see what happens but I’m curious. Not sure that it matters, but I’ll also be power cleaning on deadlift day, and power snatching on squat day (first thing).
Thanks.
Alec
soon. I'm writing furiously on it. With the PoTP ebooks it was the real basic concepts of my training philosophy. I am really pouring everything I have into this e-book. Technique, mindset, sets, reps, injury shit.....you name it. I am trying to empty out my skull to cover everything I have experienced in 23 years.
ReplyDeleteWhen I finish that chapter I will throw out an excerpt.
Hey Paul, you helped me with a dip program before after my shoulder surgery that worked wonders and I can now dip pain free for the first time in 3 years, so I was curious about your input on my most recent injury. I'm 22 years old and about 8 weeks ago I suffered a L5-S1 bulge and a slight stress fracture to the facet joint while doing clean and jerks. I've experienced a lot of hip, glute, and hamstring pain due to the pressure on the S1 nerve root. My orthopedic told me to rest and let this heal, but the more I rest the worse it feels. I've noticed when I do push-ups, planks, pullups, and soft tissue work to hamstrings and glutes, I actually feel better and less tight. So I was wondering if you've ever experienced a back injury like this and if so what you've done to help speed up recovery? I would like to start doing light exercises/movements that does not load the spine or put my back in flexion or extension. Since I do not experience pain in bodyweight movements (except squats) do you think it would be fine to just do push-ups, dips, and pull-ups? Any advice would be greatly appreciated. Thank You.
ReplyDeleteNick
Hi Paul
ReplyDeleteFound your blog from listening to your interview on Iron Radio. Without a doubt this is the most informative blog I've found and I love the no BS approach. Thanks for all you do.
I just turned 51 and have been training for just over 10 months with no previous weight training experience. I'm 6ft tall and weigh 230lbs and I assume I'm around 20% bodyfat.
I started just doing a full body routine, 3 times a week, with 1 exercise per bodypart. After that I switched to the squat, push, pull full body 5 3 1 routine that Jim Wendler posted on T Nation and have run 7 cycles on that and I love it.I have 3 questions for you Paul.
Firstly, at 51, how long can I realistically expect to make strength gains?
Secondly, my 1RM are 230lbs, 295lbs, 340lbs on bench, squat and deadlift respectively. Is it a realistic goal for me to reach 300/400/500 on these lifts?
Thirdly, any general advice for us older and newer lifters.
Thanks again for everything you put out there Paul.
Gary.
Nick - Fortunately I haven't had any kind of back problems like that. If you can do things that make it feel better, I would do that, but I can't recommend that. I'm just saying I know me, and I would find all the things I could do pain free and go with that for a while. After that, stop doing Olympic lifts. I hate em.
ReplyDeleteGary - First off, congrats on getting into the irongame at your age. It's only going to improve the quality of your life.
You're probably going to make strength gains for a while since you're still relatively new. Older guys have a higher ceiling than they realize. I think the goals you have in mind are realistic as long term goals. For now, just pick up the little ones here and there. Before you know it, you will have eclipsed those.
Paul,
ReplyDeleteFirst off - I just found your page and I'm really enjoying the content and your writing style. I'm also learning a ton so I just wanted to thank you for taking the time to keep this up. I really appreciate it.
Secondly - how's the book coming along? Will you include some tips for those unfortunate lifters that has an injury that prohibits certain movements (in my case a bulging disc in my lower back that for some reason allows me to deadlift as long as I use proper form, but if I try to squat with anything more than 3 wheels the pain is absurd).
/Olof
Olof - The injury rehab/prehab section is going to be worth the cost alone. I plan on covering as much as I can in it. that's such a huge part of lifting and has never really been covered by anyone so I want to knock this shit out of the park.
ReplyDeleteHi Paul. I'm new to your site. I was drawn here from listening to you on Iron Radio. I have to say I really like you approach to training. I have a question. The 5/4/3/2/1 you run are they based on % ?
ReplyDeleteYes it's based on a % periodization scale.
ReplyDeleteBy chance do you have it listed on Philosophy of Training Programs ?
ReplyDeleteYes it's in the spreadsheets.
ReplyDelete1. Base my training around squatting and pulling, rather than benching and overhead pressing. So I'd squat 2-3x a week then deadlift 2x a week. One light and 1 heavy. I'd train everyday, since I was weak and no way in hell could I over-tax my recovery ability. Do all the things I do now for pre-hab and never stop it. I'd also take heavy ass core work seriously. I will be dedicating a whole chapter in the book to this and why this has happened.
ReplyDelete-Really wondering what this would roughly look like till the book is released? Thought this was interesting...I'm at that beginning point now.
Paul,
ReplyDeleteI like how your blog contains posts regarding to things like 'Thoughts About Life..." along with various strength training nuggets. I was just wondering what non-training books you have found the most valuable? If you had to recommend 3 non-training books, what would they be?
Thanks in advance,
Eric
Hey Paul:
ReplyDeleteSome questions about the Strong 15 template:
- I like the three day split of performing the squat and dead on the same day. Do you recommend alternating which exercise you do first? Do you forsee the first lift taking some power away from the second?
- Would you recommend CGBP on the Bench day after the cycle or on the third light bench day?
- The test week, Im a bit confused and Im performing at least 8 reps of the test weight am I still following the 5/4/3/2/1/1/1 protocol? I am not sure why but Im confused as to what to do on the test week after the mini cycles.
Thank alot!
Matty
Happy Birthday Paul!
ReplyDeleteMaybe for your birthday Jamie Lewis can post C&B Pt2 some day soon??
Arnold Sideways
ReplyDeleteSorry for posting my draft-feel like a pleb!
What would you recomend for improving the press assuming i'm training it 2 times a week already (bench once every 2 weeks-this lift has always seemed to make good progress even though ive got long arms).
I squat one week light and heavy and dead the other same again.
Assistance is chins( sets of 10 at 230lbs) shrugs with 550,b/weight back extensions and some coninental cleans for variety.Mostly stay in the singles doubles and triples for everthing bar chins.
Thanks in advance- will only post once this time!!
Happy b-day. That, along with the whole end of the world this year thing, should be a reasonable excuse to drink.
ReplyDeleteYour all time top 5 movies? Happy birthday Paul and more weight on the bar this year.
ReplyDeleteRyanb - working on it man
ReplyDeleteEric -
1. The Bible. Has nothing to do with religion. It's the most read book of all time. Whether you read it literally or as allegories it doesn't matter. It's historical relevance is undeniable. Just get a new king james version or something like that, so it's easier to read.
2. The Art of War - I own it and need to get around to reading it.
3. The Hobbit - Just happens to be a fave of mine.
MTA -
1. The first phase I would not expect the squat to take much away from the dead. Second phase, maybe a little. Third phase. Yes. And that's ok. On meet day you're not going to feel fresh by the time the dead rolls around.
2. Not sure what you're getting at here. This always confuses me because I only bench close grip. LOL
3. On the test day, you do the 5/4/3/2/1/1/1 THEN do the back off set of reps. On deadlift day it's a set of 8. On squat and bench days it's as many as you can get, so to speak. Leave a rep or two in the tank.
Jeff - It was on megaupload. So I just gotta find a new place to link it to.
Arnold - I wrote on an article on improving the overhead press.
http://www.lift-run-bang.com/2011/11/overhead-pressing-conundrum.html
Happy birthday Paul!
ReplyDeleteOrde - In no particular order.......
ReplyDeleteNo country for old men
The usual suspects
Dumb and Dumber (for comedies)
Silence of the lambs
Fight Club
Thanks for all the birthday wishes guys!
this blog is the shit! happy birthday paul, strong-15 is goin great along with my weight cut for mma
ReplyDelete- steve
Hello,
ReplyDeleteyou mentioned strength peaking duing a 6 week cycle in a previous post. When running 531 would you then skip the first (planned) deload and only do the second (planned) deload (looking at two consecutive cycles) or just simply go by how you feel. Deload when necessary, otherwise just continue with a new cycle?
Happy belated birthday!
Mike
Happy Birthday Bro. Cheers for all the free help and info, its much appreciated.
ReplyDeleteMike - When I ran 5/3/1 that's how I did it.
ReplyDeleteHey if its ok with Paul I'd like to offer my 2c on Nick's back injury, I've had to deal with similar problems myself although on a different disc I think.
ReplyDeleteFirst off keep doing the push ups and planks (as many variations as possible) and as many other exercises as you can do pain free. I started off by doing db lunges for legs for about two months and these are good for promoting core stability and leg strength which are things you'll want to work on while injured. Probably a good idea to hit the isolation machines hard as well, they will do no harm and might keep or increase muscle mass.
Try to avoid rows, rotational and flexion exercises these could aggravate your injury. arching your back to bench might hurt as well so keep that in mind, you will realise quickly enough what exercises hurt and what don't. db floor presses should be ok if you don't lift your ass off the ground to help the weights up.
Definitely drop the oly lifts as Paul said and don't add these back in unless you have a good coach, not worth the pain.
Go to a physio to get massages or invest in a tens machine this was a great help for me in 'unbunching' and rehabbing the muscles around the disc that were tight as fuck from constantly having to essentially splint my spine.
Do as much exercise as you can that does not aggravate the disc, even just walking, because it will help keep the pain at bay as you've already noticed.
I'm not a doctor but I don't think any of this advice needs a warning on it, I wouldn't normally offer advice here but since Paul hasn't had to deal with a back injury (lucky bastard!) I thought I might as well.
Brian
Thanks for the input Brian.
ReplyDeleteArnold sideways
ReplyDeleteThanks for the response paul- your article is very informative- I tested my incline today 200lbs ( flat becnch pr'd 2 weeks ago at 315). I think i'm gonna hit these and the 1 hand deadlifts hard and hopefully get some progress.
Nick- fucked up my sacro joint a few years ago, something that really helped was using a baseball bat,place it against a wall then push it into your belly 2 inches along and one inch down from your bellybutton.This will place pressure on your psaos which will probably be tight.Lift the same leg as the side you are working. Some fellow on T Nation recommended a similar thing with a 25lb plate- i find the bat seems to really work the knot more accuratley.
Thanks for the advice everyone I appreciate it!
ReplyDeleteNick
Hi Pau, I've had some triceps tendonitis in my right elbow. Going to
ReplyDeletecut down a bit on my pressing volume, use bad pushdowns to get
blood flow, use elbow sleeves and ice. Was wondering if you've dealt with
this before and what you did. Thanks
Jay
Jay - Lots and lots of curls and just keeping it wrapped during pressing. Also pressing heavy 1 week and light the next was good for me. And no you won't lose any strength this way. In fact I got stronger.
ReplyDeletePaul,
ReplyDeleteFirst off, happy belated birthday.
I have a question that may be a repeat of soemthing you've encountered before.
I started the 2012 challenge, im about 5 weeks in on it, and have 4 weeks left(not including the deload week(s))
After this wave of Strong-15 is finished, i will have 7 weeks left before a meet i decided to at Ironsport on April 28th.
How would you structure or truncate another run of Strong-15 to fit this 7 week time frame? and also, should i take a deload week after the first run of Strong-15?
Thanks in advance Paul, really appreciate it
-Pat
Pat - Since the meet is actually training for something, I would do this.
ReplyDeleteCut this cycle short. Take a week off, and then start the next cycle in accordance with running a full meet plan. So go ahead and look at the calendar and figure out what week you need to start for running all three phases. Then just end this cycle a week out from that. Take that week off, and go into meet prep.
Training for the meet trumps training to train.
Good luck and keep me udpated.
Re: strong-15 for SPPC. if not competing, after wk 9 is it a deload week then start again? thanks.
ReplyDeleteg
Yeah just take a week off and then go at it again.
ReplyDeletebtw - the "back-off" set of squats on wk3 feels real heavy without the "over warm-up"!
ReplyDeleteg
Belated happy birfday, Paul! Good one? Where are the drunken pics!?
ReplyDeleteJust wondering what your verdict on upright rows is? I've always heard they were bad for your shoulders but the more i look into it the more old-time strongmen i find who had them in their routines for years, and i know Jim Wendler recommended them in an old "Got Yoke?" article he did on Elite.
What's your take on them?
-Gaz
Love upright rows. I think they are a great shoulder and trap builder if they don't give you any problems. Can they? Sure. But I've never known a guy that told me he developed shoulder issues from doing upright rows too much. Just keep em lightish and the volume high.
ReplyDeleteWill get some drunk pics up soon.
Thanks Paul!
ReplyDeleteI did them today for 3x15 and played around with grip width each set, i'll stick with them for a while and see what happens. Actually got quite a good forearm workout from them even though it was piss light - guess it's the wrist angle.
-Gaz
Paul,
ReplyDeleteI got a question about Strong-15, kinda.
2-3 weeks ago I tested my maxes and did these numbers:
Deadlift 460 - Squat 365 - Bench 265
Last week I didn't train because I had to be in hospital for a few days (nothing serious or heavy, just a few tests, but did cause me to lose a lot of sleep and lose about 2 lbs).
This week I started the first week of Strong-15, I plugged in the following numbers as openers:
Deadlift 435 - Squat 330 - Bench 245
These are numbers I've done on a few occasions already, even at lower bodyweight, and am able to hit easy, thought I would be fine with these openers even after that week.
Same goes for my brother, tested maxes 2-3 weeks ago, week off last week, started this week with conservative numbers that he can hit easily. But the way his first week went was very different than how mine went.
His first week was a breeze, just like you said in the book how the first sessions should be, everything was easy for him.
Mine didn't go very well. The last single for the squat felt do-able, but heavy. Back-offs weren't that great either. (might be that I need to adjust to the weightlifting shoes, used to squat barefoot)
The last single for the Bench was heavy and slow, the back-off went OK, not great. Deadlift was just horrible, on the last single everything felt off and the back-offs were even worse. The single and back-offs here felt almost twice as heavy as the new max I pulled just 3 weeks before.
I suppose the difference between me and my brothers performance here could be that I had a shit week before this and he had a good week of rest. Anyway, whatever the reason is, I was wondering what would be the smart thing to do here? Just continue and see if it was just a very bad first week and see whether it will go better in week 2, or plug in even lower numbers for next week? I'm hoping this is the kind of thing that used to happen to me when I was on 531, my first week after the deload always was always kind of shitty, but never this bad.
Normally I'd say the Squat and Bench days were 80% days, they weren't all that bad, the DL day was definitely a -10%. But since it's the first week and everything should go smooth, I'm doubting what I should do here.
Thanks,
LH
LH - Your problem jumps right out at me.
ReplyDeleteYou tested your maxes - which were...
Deadlift 460 - Squat 365 - Bench 265
Then you started a new cycle and plugged in these numbers for phase 1 (openers) -
Deadlift 435 - Squat 330 - Bench 245
wrong wrong wrong. WAY too heavy. Based off of your previous maxes you should have plugged in something like the following...
Deadlift - 390 - Squat - 310 - bench 225.
Seeing how you spent the week in the hospital I would have plugged it in even lower.....
Deadlift - 380 - squat - 300 - bench - 205
I am addressing this even more in RELOADED because phase 1 is nothing more than a priming phase for phase 2 and 3. The first three weeks should all be like speed work. If you were grinding anything then you programmed with your ego, and not your capabilities.
Phase 1 should be something in the ball park of 85% of what you would like to hit as a max. You're way above that, especially given the other factors.
Take a week off, reprogram your first week MUCH lighter.
just read this and wonder if this why test set on squats at wk3 of phase 1 felt so heavy, and not because it was done with no "over warm-up"?
Deletefor phase 1 i programmed in weights that i would like to hit for an "openers", which was lighter than my max but not 85%.
phase 2 is programmed with weights nr max as phase 3 was going to aimed at setting PR. is this wrong?
g
Paul,
ReplyDeleteThanks for the quick reply and wake up call. My mistake being stupid, must have misunderstood the part about plugging in the numbers. I didn't realize the opener should be that much lower.
One thing I don't understand then is how to setup the numbers for phase 2 and 3. In the book you said phase 2 a small PR and phase 3 a slightly bigger PR.
So if my Dead max is 460 and I put 380 as my opener, should phase 2 be around 460-465 (might have to go lower because the other factors, but I'd like to see what you normally have to do) and phase 3 around 470? Seems like that would be a really big jump from opener to second. Or am I seeing this wrong again and should the PRs be based on the opener. So the second would be around 390 and third 405?
Thanks again, will reprogram and restart.
Belated happy birthday by the way, just noticed.
LH
LH - There are a couple of ways you can go about the programming but no matter what the first phase should be LIGHT.
ReplyDeleteEven if you program the 2nd phase with a small PR in mind, all the weights should still be very doable.
Even if you plug in 465 as your second attempt, you only hit about 440 as the heaviest weight in phase 2. See what I mean?
However there is an even better way of planning this out, which I am detailing in RELOADED.
But if you wanted to hit a small PR on your second attempt, then a larger one on your third you would program this way...
phase 1 - 390 - most done is 370
phase 2 - 465 - most done is 440
phase 3 - 485 - most done is 460
week off
meet or testing at 390-465-485
See how I did that? ;-)
I personally think there is a better way and I'm writing about it in the new book.
I see, thanks! Will do it like that for now. Guess this is just one more thing to add to the list of stupid things I've done regarding training. Might also have to plug my brothers numbers lower then I guess, even though everything felt light for him this week, we plugged the numbers in the same way I did mine, so they are probably a bit high.
ReplyDeleteYou keep saying stuff about the new book that makes me want to get it even more hahah :), can't wait till you've finished it, sounds great. At that time I'll make sure to pay extra attention to this part of the book.
LH
No problem. As noted, I'm going to address this stuff even more and be even more clear about what to do here.
ReplyDeleteI made the same mistake with programming the opener too high when I started the strong 15 back in september. I asked a friend of mine how I should program an opener and he said whatever I could do for a comfortable triple at the time. It took a while to dial it in.
ReplyDeleteDo you get a lot of feedback in regards to the Big 15 program? Your requirements to start it are kind of stringent(around 12% bf to start) so I am imagine there are not too many takers.
More people seem to be interested in the strong-15 and have really done well with it, smashing PR's all over the place.
ReplyDeleteI personally think now that there may be a better way, especially for advanced guys and again, I'm going to be addressing this in the book but will probably be talking about it in an article soon.
I don't think that being 12% bodyfat is difficult if you are eating even moderately good. 12% bodyfat isn't ripped by any measure, and 15% is a cut off I won't waiver on. After that you just get really good at getting fat.
People need to realize these guidelines are in place to their benefit. Not to be a unreasonable asshole. I can be that all on my own without setting standards for lifting.
I think people are just missing out on what the big15 has to offer because most of the people that come here are interested in hitting some big singles. But as I noted, I think there may be a little better way to go about it anyway now as well.
hey paul, how much did you weight when during your first year of raw power lifting? what were your starting maxes back then?, and how many years have you been training? just trying to figure out the rate of progress
ReplyDeleteDo you mean the first year I actually did a competition or what my maxes were like at various stages of my training life?
ReplyDeletevarious stages of your training life? and bodyweight along with competition if you dont mind,
ReplyDeleteI think I hit on this a while back but some I remember.......
ReplyDeleteI benched 315 for the first time at like 168-175 when I was like 16. 405 by 20 at around 220 pounds.
I squatted 500 for the first time at like 235ish around 15 years ago. Squatting wasn't something I did enough of out of the gate.
I pulled 585 for the first time at around the same time I hit my first 500 squat. Then it regressed tremendously for years.
My first meet I went 550-365-550 with lots left on the squat and bench and just missing a 585 pull. I should have gone 600 and 400 in the squat and bench. I was 255 or 260 at the time.
man thats awesome paul, 315 at 168-175lbs is crazy, and to put on lots of mass since u started all while raw and natural is crazy awesome, very inspirational. cant wait to see how this meet training turns out im lookin forward to it. are you goin to use the strong -15 for it? also by the way are you still target training your hamstrings?
DeleteThanks for the advice Paul, it works out perfect that next week would be week 12 out, then after next week, 11 weeks to run into the meet, perfect. It also helps that confidence is riding at an all time high with how well strong 15 had been working. I am on the opposite end of the spectrum i initially was very amibitous with my "attempts" and found that i had set them just right, so it should work out extremely well.
ReplyDeleteI have another quick question, you said take the week off before starting the meet prep, does that mean take it off from everything? or still get into the gym and do some light work to keep blood flowing, etc. was thinking of just doing a week of the strong-15 but with extremely lighter weights to keep the "groove" greased, or would i be better off just getting in some steady state cardio, playing some skyrim and being lazy before i step into the jungle and start clearing the thicket with a machete for the meet.
Hope you have a great week and thanks again
-Pat
P.S. Goals for the meet are 290/215/500 (gotta step up the bench afterwards)
Pat - That week is up to you but I personally take the week off before I start meet prep just to get "hungry" again.
ReplyDeleteBest of luck at the meet!
"just read this and wonder if this why test set on squats at wk3 of phase 1 felt so heavy, and not because it was done with no "over warm-up"?
ReplyDeletefor phase 1 i programmed in weights that i would like to hit for an "openers", which was lighter than my max but not 85%.
phase 2 is programmed with weights nr max as phase 3 was going to aimed at setting PR. is this wrong?
g"
Yes that would mean you programmed too heavy.
85% for phase 1
93% for phase 2
100% for phase 3
This is how you really make this program work.
this helps a ton cause im just did week 2 of phase 1 yesterday, hey paul regarding pluggin in these percentages if we exceed our expectations on the rep max tests do we still take -5% of that and plug that in for the next phase? or just stick to 85 93 and 100%, also one last ?s regarding deadlifts for the week 3, are we supposed to hit only 8 reps or more than 8 reps? if we do hit say ten do we take 5% of that and plug it in for say wave 2?? - steve
Deleteso programmed weight for phase3 is only my present max? i thought the aim was to shoot for a PR?!
Deletei've just finished 1st wk of phase2. the weights programmed for this phase work out at approx 97-98% of max.
the weight i was going to program in for phase3 wouldhave been 102.5%!
any suggestions paul?
thanks
geo
Steve - Just stick to what you programmed in from the get go. You should be exceeding what you started with if the programming is right on.
ReplyDeleteAnonymous - I put the hamstring work on hold after I got crispy from training. And yes I will be running the strong-15 for my meet. With a new deadlift program for it.
Lots of new shit for the book.
will the deadlift program be included in the new book? cant wait to see how it plans out.
ReplyDeleteYes. I am using a block building with pulling from the floor for this meet. Will be included.
ReplyDeleteo0o yea thasts right i remmeber u mentioned that
ReplyDelete"so programmed weight for phase3 is only my present max? i thought the aim was to shoot for a PR?!
ReplyDeletei've just finished 1st wk of phase2. the weights programmed for this phase work out at approx 97-98% of max.
the weight i was going to program in for phase3 wouldhave been 102.5%!
any suggestions paul?
thanks
geo"
If you are POSITIVE you can hit that max, then no. You program in a goal to hit. Just keep it realistic.
You should be programming phase 1 with about 85% of that goal, and phase 2 with about 93% of that goal.
ok, i'm not understanding this paul. if you are only programming in the present max(i.e 100%)for phase3, how are you setting a new PR? thanks.
Deleteg
That's what the meet or testing day is for.
ReplyDeleteTraining is for building strength, not demonstrating it. That's what a meet or a testing day is for.
Second, most guys, and I mean MOST, overestimate their max. Is your max something you can hit everyday? Or something you just happened to hit a couple of weeks ago on a very good day?
Again, training is for strength building. You don't have to work at near max weights to get stronger.
paul - so, even though i'm not training for a meet, i should have a testing day after the 9weeks is done?
ReplyDeletealso, the max that i used to program phase2 with is a max that know i can hit every week not just an estimate. thats why i programmed phase3 at approx 2% above it.
i understand the bit about training strength as opposed to demonstrating it, not having to work with max weights, etc but strong15 works with singles - which is pretty much "demonstrating" -and i therefore thought that with singles you needed to work nearer max than with reps?
thanks
g
You're really just kind of overthinking this.
ReplyDeletePhase 1 is a primer.
Phase 2 builds momentum.
Phase 3 finishes the peaking.
If you can move 93-95% of your intended goal like you own it, you will be good for that goal.
The singles in the program DO build strength. Demonstrating strength means to go in and test. You're not testing. You're practicing what you are preparing for, and you're using back off sets to further the strength building.
If you plug in a small goal for phase 3, then program in 85% of that for phase 1, and 93% of that for phase 2 and you will hit your goal. Just trust in the program. It works.
haha ok paul i understand the programming now, the %'s i plugged in where just a bit too high meaning that i'm "straining" just a bit too much a bit too often - which is probably why i burn out and have not moved my max up in some time!
Deletehowever, with the SPPC scheduling of back-off squats on deads cycle day i did find the squats test set harder than expected. working to a heavier single then backing off feels better.
thanks!
g
It always does. But if you are straining on the squat back offs my suggestion is to do more warm up sets before you do the back off set.
ReplyDeleteSo if your back off set for that session is 405 I would go....
135x10
135x5
225x3,3
275x3
315x3
365x1x1
405xmax reps
Give a longer warm up a shot and see if that doesn't help.
ok thanks.
Deleteas regards this cycle i'm in 2nd wk of phase2 and think i'm just gonna complete this phase then deload and test. the weights feel heavy already as phase1 was loaded too heavy for a "run-in"! at end of trhis phase it'll have been 6weeks hard and i think i'd probably stall if i ran phase3 at the weight i was gonna prgram!!
geo
hey paul have u had any shoulder problems doing pullups? i was doin pull ups again today and after about 57 total reps wehn i wAS done i had some paint like inside of my mid delt idk if its a joint, i was doin wide grip pullups, is there anyway to prevent this from happeninig again i love wide grip pullups cause im trying to get better at them so i can eventually hae work sets with weight. any suggesttions or any rehab/prehab advice or even sgtretches if possible, ac joint maybe?
ReplyDeletethanks paul!
Sounds like your cuff. Have you tried any external rotation exercises to see if that is where it hurts?
ReplyDeleteyou know i jsut tried it now, and i feel a little tightness but no pain, it seems like it might go away tommorwo, but i wanted to ask you is tehre a way i can fix this? or prevent from having shoulder pain? also when do you think someone should incorporate weighted pullups? whats the your preffered progression for weighted pullups? my max bw pullups is only 13 for now
ReplyDeleteSwitch the grip from wide the v-handle and see if that helps. Those are friendlier on the shoulders.
ReplyDeletePick a simple external rotation movement and do it a few times a week.
For chins my stand by has been to hit 1 week weighted, then a week of 5x5, a week of 7x5, then weighted chins again. Sometimes I do throw in a week of pulldowns as well.
I have found that weighted chins every week tends to burn me out on chins.
ill try it paul, every week of weighted chins have burned me out as well since i remembered, okay paul i got ya, thanks man!! im from jersey too as a ravens fan who lost to the patriots go gmen lol
ReplyDelete