s***r
发帖数: 358 | 1 Bodyweight sits at 173.5lb.
I haven't tested my max since July 2014 and am pretty happy with this:
The 3 attempts were:
350x1
365x1
385x1 | c***x
发帖数: 628 | | s***r
发帖数: 358 | 3 I'm far from being "Super strong", but still thanks man!
【在 c***x 的大作中提到】
: Super strong!!!
| a********g
发帖数: 790 | 4 Nice lifts!
Are you still following RTS program?
【在 s***r 的大作中提到】
: Bodyweight sits at 173.5lb.
: I haven't tested my max since July 2014 and am pretty happy with this:
: The 3 attempts were:
: 350x1
: 365x1
: 385x1
| t*********n
发帖数: 1105 | | s***r
发帖数: 358 | 6 Thanks! Not anymore. After training the the RTS GIP program for three cycles
, I came to realize that this program employed a lot of variations of the
main lifts that weren't necessarily best for my strength level. I believed
that I would need more practice of the 3 main lifts at this stage. So I came
up with my own program based on the Daily Undulating Periodization (DUP)
principles with some auto-regulation bits. It's a 8 week mesocycle with an
Intro week, 3 week volume block, 1 week transition block, a 3 week intensity
block, followed by a taper/test week. With this program, my volume has
increased significantly and I get to practice each main lift 3 times a week.
The downside now is each training session takes at least two hours :(
【在 a********g 的大作中提到】
: Nice lifts!
: Are you still following RTS program?
| s***r
发帖数: 358 | 7 Thanks!
【在 t*********n 的大作中提到】
: Nice squat!
| a********g
发帖数: 790 | 8 Thanks for sharing! Haha, I hear you about training session taking longer
when you are hitting hard on the three main lifts.
I just finished the RTS GIP program. My squat and bench went up. Deadlift
went up very slowly. I'm trying to figure out whether to do another round of
the same program just to switch out some assistant lifts.
What do you think? Is it a good idea to do the same program until it doesn't
work anymore?
cycles
came
intensity
week.
【在 s***r 的大作中提到】
: Thanks! Not anymore. After training the the RTS GIP program for three cycles
: , I came to realize that this program employed a lot of variations of the
: main lifts that weren't necessarily best for my strength level. I believed
: that I would need more practice of the 3 main lifts at this stage. So I came
: up with my own program based on the Daily Undulating Periodization (DUP)
: principles with some auto-regulation bits. It's a 8 week mesocycle with an
: Intro week, 3 week volume block, 1 week transition block, a 3 week intensity
: block, followed by a taper/test week. With this program, my volume has
: increased significantly and I get to practice each main lift 3 times a week.
: The downside now is each training session takes at least two hours :(
| s***r
发帖数: 358 | 9 Yeah, generally I'd stay with the same program if I continue to make gains.
You could certainly switch out some assistant lifts that haven't been
working well for you. If your volume continue to increase over a month/year
period, your lifts will go up.
I've made great gains while following the GIP program. I got my first 3
plate squat, and first 4 plate deadlift while following this program. Most
importantly the auto-regulation concept I learned along the way is
invaluable to my training.
Some of my favorite assistant lifts in GIP:
Snatch Grip SLDL
Pin press - chest level
2ct/3ct Pause Bench
Military Press
JM Press never worked for me so I just replaced it with CGBP after a few
weeks of trying it. I've never tried Push Press and 303 Tempo Squat and just
replaced them with Military Press and High Bar Pause Squat. If I'd do it
again, I'd probably replace the Push Press with Seated DB Shoulder Press.
But do what works for you.
of
't
【在 a********g 的大作中提到】
: Thanks for sharing! Haha, I hear you about training session taking longer
: when you are hitting hard on the three main lifts.
: I just finished the RTS GIP program. My squat and bench went up. Deadlift
: went up very slowly. I'm trying to figure out whether to do another round of
: the same program just to switch out some assistant lifts.
: What do you think? Is it a good idea to do the same program until it doesn't
: work anymore?
:
: cycles
: came
| a********g
发帖数: 790 | 10 Thanks for the info!
.
year
【在 s***r 的大作中提到】
: Yeah, generally I'd stay with the same program if I continue to make gains.
: You could certainly switch out some assistant lifts that haven't been
: working well for you. If your volume continue to increase over a month/year
: period, your lifts will go up.
: I've made great gains while following the GIP program. I got my first 3
: plate squat, and first 4 plate deadlift while following this program. Most
: importantly the auto-regulation concept I learned along the way is
: invaluable to my training.
: Some of my favorite assistant lifts in GIP:
: Snatch Grip SLDL
| B*D
发帖数: 5016 | 11 DUP看上去很类似5x5？
cycles
came
intensity
week.
【在 s***r 的大作中提到】
: Thanks! Not anymore. After training the the RTS GIP program for three cycles
: , I came to realize that this program employed a lot of variations of the
: main lifts that weren't necessarily best for my strength level. I believed
: that I would need more practice of the 3 main lifts at this stage. So I came
: up with my own program based on the Daily Undulating Periodization (DUP)
: principles with some auto-regulation bits. It's a 8 week mesocycle with an
: Intro week, 3 week volume block, 1 week transition block, a 3 week intensity
: block, followed by a taper/test week. With this program, my volume has
: increased significantly and I get to practice each main lift 3 times a week.
: The downside now is each training session takes at least two hours :(
|
|
