The Squat Program That Gives 100lbs in 10 Weeks
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- เผยแพร่เมื่อ 22 พ.ค. 2024
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0:00 3 Case Studies
4:14 Overview of the Program
8:42 Set and Rep Progression
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Click Here for the Full Program: 👇👇👇
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Im going to use it.. but one question: the max day (2day of every week) should be at 90% o what percentage?
in your program there is dev.deadlift, dev.overhead, im not familiar with the dev term, in case im lucky you see this , plz what dev means, thks
somehow when i click on the page the program doesnt appear ? Any help ?
Completed details in link but never got the program 😢
hey Bromley! I see in the program next to week 1, day 3 push press there is a note "err on no missed reps", what does this mean? Also what does "Max 5 rev band" mean?
8 sets of 8 on front squats. Are you trying to kill me?
Try 10x10 , you will use lighter weight so it will be easier LoL
@@smiercksiazka776the bar is too heavy
@@braylafave5790 wait are you serious ?
Haha I would quit altogether before I would do that 😂 but I'm just a hobby lifter, so already weak lol
"What doesn’t kill you, makes you stronger"! Friedrich Nietzsche
Three years I’ve followed this man and his core principles have never changed. It’s constant refinement of his craft which is the cornerstone of consistent progress. Can’t wait to see how far he takes this into the future.
Couldn't have said it better myself
Bromley has the best pure programming content on the platform second to none
@@BaldOmniMan homie you ain’t too shabby yourself.
@@BaldOmniManlearned tons from your channel as well 🫡
Dude I just released my "Squat 10lbs more in 100 hundred weeks" program. Why you gotta mog me like that?
you cannot be God. There is 1 name under heaven by which men must be saved, The Lord Jesus Christ.
@@ryanrogers8211what r u talking about
Just finished the second week of this program and my squat has already gone from 385-405 thanks man
20 pounds in 2 weeks???? That’s insane..I just might try it out
Did you squat atg or no? And how did you do the high intensity day. A full out set to failure? Would greatly appreciate it thanks
The squat was till i got to parallel and then i just follor everything the program says, the last set is usually till failure
@@TheopowerliftsIf you get stronger in your full range of motion then you wouldn’t have to worry about parallel squat
@@konkeydong4421atg is more fatiguing. Recovery is really important and sfr is usually Integrated into a good program so you can't just act like they're the same thing just because you feel like you're doing something greater than a squat. They're a different lift and they need programmed differently. If someone is doing a squat, they are doing a squat. The fact that I have to say that is wild. It wouldn't be out of pocket at all to throw out "ego lifting" here.
Man this was brutal but it did exactly what I hoped. Got 500 lbs finally!! Started at 405ish, hit 445 after week 5 and then 500. Note my best all time was 475 last summer but still added to my current 1RM and 25 lbs to my all time. Been chasing 500 lbs for 3 years so this was awesome. Thank you!
Could you upload the spreadsheet somewhere else? Link in the description is not working anymore.
This is very helpful, thank you for making your pdf's free!
Really needed this. Thanks coach.
sir, the way you articulate information is amazing, the fact that you provide all this free of cost is unreal.you truly are a saint to all gymbros
The volume for this program reminds me of Project Momentum by Mike Tuscherer, which was run as an actual project a for 8-12 weeks IIRC. He offered it maybe 2-3 times, once per year. I was one of the experimentees one year, maybe the 2nd year he did it. I remember training 4 days per week, with squats, bench and deadlift each session, plus 2-3 assistance exercises.
During the first 2 weeks, I was sure I was going to die. By the end of the 4th week, I was convinced that I had become a superhero and could do anything. That confidence wasn’t from strength gains, but from surviving that training regiment. Bromley’s plan is very different, but seems just as tough - so if any of you try it, stick with it. Your confidence will go through the roof, along with your squat.
Wow this was exactly what I was looking for as it popped in my subscription box, thank you!
I’ve just found your content. Great stuff. I’m a little embarrassed I didn’t find you sooner. Great stuff. Thank you.
Fantastic content. I love the decisions made here and how it puts together all the principles I see in your videos - volume feeding gains, doing the lunch-pail work, trading volume gains for intensity gains. I really like how compact and practical this appears. Well except for 8x8 front squats 💀.
Thanks for this! Appreciate all that you do
Wow, thanks for the great free program!
It’s funny I was just thinking about backing off on my deadlift training a little to push more squat work after next comp. Good stuff.
I did this because I came back to lifting and had to completely relearn how to squat, while DL was my best lift back in the day. Only did RDL. Eventually returned to DL'ing off the floor and it followed along nicely after relearning my setup. Squats are still my shittiest lift, but at least it's ahead of my bench (current goal is matching front squat).
@@frysebox1 I currently deadlift twice a week and the secondary day is not an insignificant amount of work. Now I tend to tolerate deadlift volume very well but I’ve never tried dialing it back to focus on squat. Like you Deadlift is my best lift and feels very natural. So I gave a feeling it will still progress just fine if that second day is eliminated or reduced to almost nothing.
I think that's a mistake. My squat went up by doing DLs first, min reps and aiming for PB then follow that in the same session with Squats. I guarantee you that the Squats will feel light as a feather. Do it once a week and supplement with Squats of varying tempo, rep range and weight.
@@davecom3 ive been pushing my Deadlift hard for years. 2x week frequency. Usually both high exertion and heavy. And squat is pretty much the same story. Both have progressed fine but as of now my best squat is 507 and best deadlift is 606. I have a hunch my deadlift will still progress fine if I make that second Deadlift day a little easier I’m exchange for pushing squats a little harder.
Just joined Alex. Been powerlifting for 26 years, all the way up to the IPF Master's Worlds. Need help now that I am older. Looking forward to learning and breaking new barriers. thanks for sharing this incredible info.
This channel is great, I got all my PR thanks to Alex
Planning to run this after I finish Kong! Looking forward to it
Your program reminds me of the Madcow 5x5 program. I appreciate your content. It takes more work and effort than most would think to put these out. Thanks, brother. Wish you and your loved ones the best.
I did the madcow also - was a solid program and my strength certainly improved
Might have to try this once I’m done bench specialization. My max is 505 right now, and I’d LOVE to hit 600 at 225lbs.
Just hit a 705lbs squat....If I can hit 800 within the next 12 months I would be ecstatic
Damn,you are strong bro Alahuma Bariik
@@elpibe3514 I'm 140kg lol so less impressive 🤣
Still very impressive
@jp5761 who cares, still impressive weight no matter how much is your bw
Would be cool to see a deadlift focus program sometime too. I ran Bromley's 5 week bench DUP twice and put on 10kg to my bench each time. I would love to try this squat program sometime.
If you aren't already a high level deadlifter I bet you could swap squats and deads as the primary movement and get some results
@@trevorbaker7168 Agreed, this program would definitely bring up a deadlift for most! But a deadlift program would still bring up deadlift more. Things specific to it like: stiff leg deadlifts, barbell rows, good mornings, lat pulldowns, single arm dumbbell rows, and so on (I wonder what other accessories he'd put in) could be emphasized more.
I did a bit of searching and I think he's got some deadlift specific programs in the Superior deadlift, his book. Then there's a video "655/605lb Deadlift AMRAP PLUS My Off-Season Volume Program + Contest Peak - Strongman Nationals Prep". Where he goes through deadlift %ages for his training. There's 24 videos in his deadlift playlist... well there goes my evening.
@@trevorbaker7168 I'd say maybe have day 1 squatting as a percentages based RDLs instead and the second day, the max day as the "true" deadlift lift might be more sustainable for the vast majority? deadlifting with an amrap on day one and maxing out on day three doesn't sound sustainable for most "normal" people, unless they're complete novices.
On day 1 you could do RDLs based on the percentage (of a RDL 1rm obviously, if you don't know, then take of 20-30% of your standard deadlift 1rm and use that) and the amrap, then front squat, then a some real "squats" witht he same reps and sets as the RDLs on the squat version.
On day 2 you do the 5/3/5/3/1 rep max on the Deadlift and then you squat etc. Maybe you'd need to switch out the good mornings for something else.... Or do them with intentionally a bit lighter weight and just treat it as a warmup _before_ the max 5/3/5/3/1 deadlift attempt?
Heck, i might actually try this one after i've completed my 10 weeks on the squat version :P
This is really interesting-will have to try it.
just finished week 5 day 4. my squat went from 315 to 365. also noticeably my body weight went up from 175-180 week to week , to 185-188 @ 6ft. been lifting consistently for about a year now and I had hit 335 in training months before but i was in no condition to squat 335 when i started the program so i based my percentages off 315.
I didn’t run the program exactly as written, pretty much just did my own upper body days but followed the lower body days exactly. week 3 was hard as heck but i really made sure to recover properly between sessions and that really helped. weeks 4-5 i struggled with getting enough sleep and came in on 1RM day with really shitty sleep the 8 days prior, had i been dialed i think i could have most likely done 10-15 more pounds. nonetheless i definitely recommend the program and i will be posting a video of my 365 attempt on my channel. feel free to ask questions here or on that video if you have any.
Solid work!
Did you use a belt during the program?
@@Everflames_Glory i did not, currently on week 4 and still not using a belt.
I just did first leg day of week 1 and really struggled (skipped 1 set of Front squats and RDLS)... Lowered the weight a good amount too. I had a tough week of work last week so wondering if I'm still fatigued...
Thinking I might just repeat the first week until I feel more confident?
the most important parts are your sets on the squat. as long as ur moving weight and getting in enough volume on accessory work ur good@@josephparkes6412
looks great!
Just finished day 2 of week 3 and am very fatigued. Took me 3hours today. My recovery abilities and strength have been flying up thus far.
cant see the program now , is it still up
This program is very interesting. I’m still very much in my newbie gains at 39 - SSB’ing 110 for 3x8 - and only doing that once a week and hack squats the other day of the week alongside leg press. Hoping that’s not a dumb decision, and once I get to a respectable weight or plateau (whichever comes quicker) I’ll try this.
Any chance this is or can be in Boostcamp? I have been going back and forth about BM, but this seems to suit my weaknesses a little better!
Do one of these for bench please 🙏🏼
Excellent
For the next 10 weeks i will implement this split into my workouts. current squat is 280 at 158 bw I’ll update in 10 weeks ✌️
Update me when you’re done!
i need dat update
Following 👍 good luck!
Can someone like this comment after 10 weeks so I can come back
thats exactly my squat and bodyweight
Can see this feeling like full Johnny bodybuilder even if you set your TM at 75-80%. Seems like fun!
This Programm looks awesome!
I will start this Training Saturday and will give a Update of my Numbers 5 and 10 Weeks after now.
Starting with a 140Kg/315 Squad and 180Kg/405 Deadlift. Im 35 Jears old, 1.95m/6.4 tall and 98Kg/215 heavy.
Thanks Bromley for your high quality Content
Let us know!
Keep us updated!
Yeah keep us posted
Update after 5 weeks:
Bodyweight 100Kg/220
Hit a 140/310, 150/330and then a 160Kg/350
Squad. So +20 Kg PB so far.
I didn't max out on Deadlift but the 3x3 with 160 Kg was really smooth.
Good Mornings, Lunges, Front Squads,RDL was not the exercises I wanted to do, but the ones I needed to do.
In the next 5 weeks I try to go for a BW of 105 Kg.
@@bloodysathHow did it go on the second cycle? :D
Great content, incredibly informational as always. What exercises would you recommend if one doesn't have a leg press and hamstring curl?
Wondering the same thing. We're thinking about maybe subbing Bulgarian split squats and Nordic curls (just starting day 1 today), but be interesting to see what the man says ...
Just finishish the program and got my squat from 385-415 (30lb jump) this program definitely works and i will be doing it one more time
Did the 2nd time build it more? Or plateau?
what is your plan to do after the second time?
'Eddie' musta been hitting the celltech. The other two, suppose I could see it, but 45kg in two months for an advanced lifter? Truly remarkable.
My name is Roman lol I’m Not the Roman in the video, but you described me pretty well. I’m 5”11 225 lbs and my current squat max is about 500lbs. I’m also have problems getting to depth lol.
Looks like a great program. Only thing I would like to know is would work better with some pre-fatiguing set before the first set of squats?
Thank you for this great free program. I don't have any interest in Push Presses so would it screw things up to put strict presses in the #1 pressing slot and then have Bench Presses as the secondary pressing movement?
Amazing video! Alex, can i do sumo deadlifts on deadlift days? I'll do the romanian dl tho. Thanks!
Hey Bromley
Can you make a video on how aif you had to do it all over again what programs would you run as a novice to get to intermediate and what would you run as an intermediate to get to advance. A sort of a road map on how you would do it. Particularly what programing you would do, what problems you would run into and how you would solve them.
novice -> intermediate is pretty easy. Linear progression is king. Then intermediate to advanced numbers, there are so many ways to do that. I'd be curious too.
I guess his "Periodization Explained in 5 Simple Steps" explains the typical journey. I think another issue is goals. Everyone finds different lifts and ways of programming more or less fun. And when you get to a later stage in lifting, you'll likely set different goals than when you started.
Prepping for a weightlifting comp in about a month, but afterwards this looks like a great strength block. I'll let you know if I end up running it.
???
@@LewisBM just finished it a few days ago, had alright results. Tons of volume and rep prs but didn't end up setting a new 1rm.
Just did my first 5 weeks and my squat is up 30lbs this is a solid program I love it
Did you do squats atg? That sounds like the hardest part to me
@vancouverbill yes but the hardest part was actually the front squats 8x8 days those were Terrible
@@damarcuz1 thanks and well done
Bro how did you do max 5 days , means how do you calculate the weight for it , it was like how you feeling that day or based on current 1 rm
@@viveksingh-gf8zf I did max 5 based on how I felt that day. For me it felt like the main squat day was the first one, the second day was to just to keep the practice up
Really great video, this will be my first powerlifting program I try out but I did have 1 question; is it considered a 10 week program because you’re supposed to complete 2 cycles of it, or because days 2 and 4 are meant to be done on separate weeks?
How would you change this for someone 60 yrs old who is an intermediate? Thanks for the great content.
507 would be a world record in my weight class for IPF. Very tempting, not gonna lie.
Bromley is looking much bigger in the arms and shoulders. back on the special supplements? do you plan to hit any all time PB's this year?
There is a factor that often gets taken for granted, and that's the inner motivation of simply training with a better lifter. Especially if you're being trained by that better lifter. Guys who came to me for help usually had problems that needed to be faced as early as possible, before the lifter got into a full on training cycle. I frequently preached the progression principle, and most often the newcomer would expect to just slot in. But no. First i had to examine the faults in his technique that were holding the lifter back. Now that was easy if I saw the lifter at every comp making the same mistakes every time. But what about the guy who'd been transferred to the big smoke in his job and had only heard about my training methods but had never met me? Well it wasn't such a big deal. In the Squat, it's either bar placement, foot placement, round back vs flat back, and that's about it as far as technique goes. Things like dropping too fast crop up too. Now no one in my Powerlifting team took steroids. So to gain 100 pounds on the squat in one year was pretty special, especially since the lifter in question only weighed 85kg and was an experienced lifter. Most of his gains came by way of correcting his woeful technique! Once I got him squatting the way I figured was best for his body type he started rocketing along really well.At the end of the year when he returned to his old gym for a visit and to lift at their end of year comp, everyone there, to a man, thought I'd got him on the gear!
But another lifter from that gym got coached by me via correspondence and he grew like a weed too, and I couldn't possibly have gotten him on steroids, so they all soon came around to believing that some programs work better than others!
Starting now with a PR of 215kg before i torn mi achilles tendon a year ago, now im back, with a current 1rm of maybe 200kg/440lbs lets see what this program and muscle memory does. ill update in 5 and 10 weeks, Good luck to everybody.
Quick update, just finished week 3 and done 200kg x7. Lets see what we achieve in 2 weeks more🤯
another update, finishing week 4, 220kg x 3 RPE 8.5, feel like i had 2 more in the tank but it was 3RM. next week 1RM
WEEK 5 UPDATE🚀: 240kg has fallen today (PR)😤
What percentage and RIR/RPE should I be using on the secondary movements/accessories? I may have missed it, but I only recall seeing percentages next to the main movements. Thank you!
In 2 minds. I did gain, but at a bit of a cost. Usually, I just lift for cross-training, but had to scale down my primary sport to manage the program. Tend to work in the 75-90% range, 3 times a week, focusing on main lifts with very little accessory work. So a complete change in approach. Did bench instead of push press. For lack of equipment Bulgarian split squats instead of leg press. I didn't try for a squat PR at the end and went for deadlift PR on that day instead. My 3RM was up 10lb on squats, so I left it at that. Bench +10lb, deadlift +20lb, also +30lb at the rep ranges on RDL and +20lb on the rows.
My husband mainly lifts, usually 5x/week with lots of accessories, opposite of my training. Same substitutes, but his bench declined. Squat +20lb, deadlift +20lb, both of recent weights, matching life-time PRs. No change in other lifts.
The high rep on lunges was tough on my knees and on the band pull-downs on my elbows. I don't think I'll be doing 250 reps of any one exercise in a session ever again, bordering on repetitive strain injury. There's gotta be a safer way.
So, I mean I did have fun with it, saw a little progress, but not as much as I would've expected with the change in focus from crosstraining to main activity.
yeah those lunges were high impact. I think I will swap those out for some form of split squat
T'es le meilleur
@AlexanderBromley. It would be nice to hear your take on the "Dr Squat" 12 week peaking program and acessory programming for it. I did it about 10 years ago with a hughe increase in all my main lifts even if I propably overdid the acessory volume.
Im a long time watcher and I was listening accurately and started thinking… hey this really sounds like the concept behind candito 6week intermediate program, and then at 7:40 he says it… I’m actually fucking learning something, this is great
What can you do if you don’t have a leg press?
Could you replace leg press and back lunges with BGSS/smith squat?
This is magic. I’m on week 2 and my old three reps max is now my RPE 4. I did an easy 150 kgs x 3 today, can’t believe it 😂
Did you follow the video or the program that’s in the link?
The link kinda threw me off
@@doctordeath2551 yes I did, I didn’t get any spams from him yet so might be worth it for you, just try it
@@doctordeath2551both are same
Do we use every week new estimated rep max based on that max 5 or amrap set
@@viveksingh-gf8zf no, your pr should stay the same throughout the whole program
Is this program available through Boostcamp?
8 sets is CRAZYYYYY….im in
3x 21 elevated feet squat 185lbs
2x 15 narrow stance squat (also elevated) 176lbs
Should i do more?
I workout at home no rack
Thumbnail has me wanting to grind haha on my pizza
iykyk
@@AlexanderBromley comment going to make even less sense to everyone when you change the thumbnail 😂
@@AlexanderBromleycan this be used in weighted pull ups
Hey Alex I was wondering if you could answer a question / make a video on how &if the way you train/ program for yourself should change as you get stronger and stronger, should we generally start to decrease the amount of volume / exercises we do each year as we get stronger? Should we just keep it the same? I remember you saying that someone who benches 500lbs obviously can do less volume to build the same fatigue as someone benching 225lbs , how do we adjust our training volume as our strength curve increases??
That's an example of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of muscular fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount. That works. It is the strategy that my rep schemes employ. But what do you do when you habituate to the stimulus i.e. plateau? That's inevitable. I suspect their answer would be do more. But what do you do when that doesn't work. The answer is the conjugate method i.e. doing other exercises to avoid the plateau while bringing up weaknesses.
Make one for bench
I am intrigued. Currently doing a cut for a weight loss contest, but after vacation I'm interested in trying the lower portion. I've done 20 rep and 10x10 for weeks so I'm used to volume.
I just finished week two of this program. I think it’s okay, and I’m going to see it through if I can, but the last set max reps is really the killer here and it’s not talked about. You may have a 5x5, but if you’re doing max reps at 75% you’re going to end up extremely gassed on that fifth set (10-15 reps), then go straight into front squats after being heavily taxed. Then the next leg day is another max effort. I’m definitely feeling the strain.
Which is more important if intermediate/advanced, drop sets after 10x, 8x, 6x, 4x reps or .... just sticking to 8x reps - 7 sets???
Where can i get the full program?
How many different programs must I do? Haha.
Yes!
All the programs.
Luckily there are so many good programs there really is no excuse not to get better. This guy has incredible information.
@@OleSevers I'm doing a modified version of this program that I have developed, it's a combo of the Candito advanced bench and and then 5/3/1 squat/DL stuff.. I have learned a ton from Alex. Feels nice to watch this and be like 'oh shit, I'm doing it! I'm a real boy!'
Heh, I'm stoked to try this Squat program now, considering I just hit 405 in June at 185 lbs
“It doesn’t matter what you do. Just make it work.” Paralysis by analysis can really mess with you. It messed with me a lot. Still does a bit. Just pick one, stick it out, and keep these in the back of your mind. That’s what I’m trying to do anyway
Just finished the 10 week squat program and added 20lbs to my squat. I felt strong during the squat and not like I needed to muscle hump it (sacrifice form) to get it up. My question now is what is an appropriate deload after this program is finished or any post program deload?
Thanks for the video
Found your channel at the perfect time in my training age. Mid-level novice, my opinion, with some lagging lifts/ muscles.
Tried incorporating push, pull, legs with both push and legs doing at least 2, usually 3, hard and heavy sets as well as a lighter weight AMRAP.
I simply cannot do this from the start of a block to the end without accumulating too much fatigue. Especially in a recomp.
Thanks for the great content as always. Just a quick question. What' s max 5?
Should be your max 5 rep set. Heaviest weight you can get for 5 reps.
@@mysticbeing6768thanks!
What should the day split be? Monday, Tuesday & Thursday Friday?
My bodyweight is at 120 but my max squat is 190. I've hit 195 before but hoping I can at least hit 300+ and I'll be satisfied.
Wish me luck on this program. Super excited for this!
120??? You need to eat more.
Update?
Whats the name of the workout? Thank you for the info. Im in the middle of making a comeback after another small injury but ive struggled with squat deadlift for a while. pretty much everything been stuck for small injuries and Covid smh.
Bromley you look swole dude. Biceps bulging so hard I thought my 16:9 aspect ratio was f'ed up
Day 1 of week 5 just did my 3rm log push press for 6 reps
Hey man thanks for the programm.. Great when someone organises.. overcomplicate your own programmes ..
One thing on rdl .. what does ( 5-1-0) mean.. 5 seconds negative.. 1 second up?
I believe it's 5 seconds negative, 1 second pause then fast up.
Oh you know we clicking on this one. 😂
I’m highly interested in running this. I’m also actively trying to increase my bench and log press, and I cycle in things like atlas stones and farmers. Can I swap those out in this? Thoughts?
2 days in and already feel like puking by the supersets.
Regarding the % and Max, do you base the week 2 percentage on the week 1 max and so on? Furthermore, what does a "Max 5" mean? Is it whatever top set of 5 reps you can do?
Hey, how many days of rest should I take between training days in this program? 2 days on, 1 day off, 2 days on, 2 days off and repeat??
What RPE for the front squats? Could I replace it with smith or hack squat?
Do you have uploaded into boost camp case
This looks awesome. I diffinetly wanna try it. I squated 340lbs and it was rough. Thinking of backing off and do some higher volume. I need to work more on my depth. I'm 6'1 Long legs. My goal is to hit 500lbs. See where it goes.
You will get there bro!
Maybe don’t try a program that has such big fluctuations in volume unless you really need to, to your goal is to add 160lbs, just commit to gaining body weight slowly over a few years and running a basic squat progression over and over. Just compound 5-10lb gains over and over.
Unless you have an experienced coach helping this approach will just make you spin your wheels and jump around program to program
Update?
Did you manage to go atg? That seems quite a stretch for taller guys
Damn I’m just trying to get to their start.
Can u do a trapbar deadlift program
So do I back squat and front squat in the same day?
I'm on my last week of Bullmastif, would it make sense to go straight into this or do more of a bodybuilder program first.
Hey! Great program! I have a beginner's question. What does the inscription "Squat max 5" on the third board on the second training day mean? Is it one set with a weight that can only do max 5 reps? thank you :)
I means 5 RM
@@beast33G Thanks 👍
@@beast33Gso 1 set 5 reps going to failure right ?
Hi bromley, For the second day of squat can please tell me is that we’ve to do only one max set of squat by the no mentioned?
Just started this program. Current Squat pr 190kg @88kg bw. Will update in 5 weeks
Just finished 5 weeks ,
Week 1 - not used to the volume , back was killing me
Week 2 -getting used to it , feeling good
Week 3 - wtf, he is trying to kill us ,workouts take about 3h
Week 4 - walk in the park
Week 5 - very easy
As far as adaptations to the programm go:
Not alot, just exchanged pushpress for benchpress
Prs :
Bench :
went from 160kg to 165kg
Squat :
tried to break my record at 190kg and failed 200, 195 would have definitely worked , form improved alot
Deadlift: did not try , i know i am Substantial weaker now
Footnote :
Started tracking every rep , set and weight on week 3 and progressively overloaded all of them
395lbs and 160bw, haven’t PRED in 10 months, maybe this’ll get me there!
Did I read that right? 8x8 on front squat 😢
Is there something else we can do rather than front squats?
Here I am 10 weeks later after running this twice.
For someone who's been stuck at a late intermediate for far too long; while on a bulk and no enhancements, my numbers went up around 20lbs.
Not bad, but not 100lbs 😅
Overall, this program is freakin amazing. I'm gonna go for another round at least. If I could continue to add 20lbs to my lifts every 10 weeks for a year...that's good progress.
The 5-3-5-3-1 maxes approach is awesome.
I did make some a slight alterations to the accessory work.
I will say that 8x8 on front squats is hell and I couldn't do it again with a decent amount of weight; and I didn't see the benefit of it. so going forward im gonna be in the 3-5 set range.
Also 6 sets of 5 - that 6th set I felt was beating me up unnecessarily, so cut it down to 5x5.
Great program overall Alex. Thanks for putting this out there and making it free with the template! Has helped me substantially.
Could you upload the spreadsheet somewhere else? Link in the description is not working anymore.
@@hyperborevs you're right. it's not working anymore :/
@Alex, we need your support.
This resembles the Texas Method: 1 moderately heavy volume day, 1 heavy day (max 5, 3 or 1) in one week.
Day 1 week 1