@@TrenbologneSandwich I couldn't deadlift more than 70lbs when I had my lower back injury, we all have a time and reason for not being as strong as we usually are. Sometimes it's better to tell someone they can, rather than they should.
Been lifting for 3 years. This program for the last year. I love this program. Probably run it another year. You can adjust and fine tune tune it so much. It really feels like an open ended program! Thanks so much for thos Alan! My BP this year as gone from a 1rm of 195lb to 245lbs. Can't wait to see another year 265... 275... 300... 1000lb!?!
@@chaos8514 rpe 6. This means you should still have about 4 reps in the tank or just basically pick a weight that allows you to get 8 reps fairly easily
@@sebaalyrami6841 ok thanks bro. Did u completed this program? how was the results and any injuries by doing this program . Please suggest any other program if that is than this one....or else I will follow this
I envy the environment of this gym. Everyone is very supportive and everyone is hitting those weights no matter the age, gender, or strength. Love it, it kind of reminds me of my old highschool gym... Edit: My current gym is just a bunch of quiet lone wolf types...
I stepped up and began saying hello to the guys I commonly see on my lift night. Now, I know at least 7 people there by name, and we spot for each other, etc.
After taking more than a year off of lifting I decided to use this format to get back into it. I'm in my 11th week and am breaking my all time bests. Thanks!
The Bearded One has the advantage of running a gym as his job. For this dad, I can only get to the YMCA once each week to lift, and that is only because the man-child is taking TKD there.
I got my daughter 1,5 years ago. So yeah, now i built a gym in our apartment to my wifes joy. The problem is, the apartment is designed with open floor plan and she’s SUUPER intrested in that stuff and i’m to affraid of hitting her with a barbell or that she could get injured. So i hardly get to work out at home neither. Haha.
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
I've watched all of your recent programming vids about increased volume, and watched all 3 parts of the barbell medicine podcast you recommended, and I created my own program from scratch based on both of your advice, except I'm doing even more volume than you recommend (all 4 DL, squat, bench, OH press variations daily at 4 days/week). Maybe it's because I'm still learning the movements, but every single one of my heavies (1 rep @ RPE 8) has increased by minimum 10 pounds in 2 weeks and I feel stronger than ever, and my back feels better than it has in years (I also warmup on the back extension machine, which helps). Because of your advice, I can now program intelligently for strength without all the guesswork of just throwing random shit on there without a purpose. Most importantly, I now get beyond excited to lift every day and see how my strength is doing, and not worrying if I don't hit a number because I just have to hit the RPE. So thanks, Alan! You have opened up my eyes to proper strength training and now I feel like the sky is the limit.
I want to say thank you for giving away this and other programs. I would say I'm fairly athletic but have always had a spare tire. I went through 12 weeks of a program you had called, the program that doesn't need a name program. It certainly helped me to work on form and the gradual increase of weight were great for me. I have gone through the first 3 weeks of this program. Starting week 4, I hit PRs for squat and bench for 5 reps, and I must say I feel I had more in the tank for both! I am excited to keep following the program and eventually perform a one-rep max (I never have before). Again, thank you for the content and motivation!
I WAS WAITING FOR THIS IM SO EXCITED :) thanks for those free program Alan! I’ve already done the first two weeks and I’m even posting this before I watch the vid lol! I’m really super excited to finish this and can’t believe it’s ten more weeks! CHRISTMAS CAME EARLY BOYS
All right, i'm gonna give it a go, was doing my own program for 6 months (doing it is fun but very stressful), current numbers: Bench 120 kg, squat 215 kg, deadlift 230 kg. All for 1 rep, see you in 12 weeks with an update on them!
Something that really stood out to me in this video, was the clips of other people lifting. No matter who it was and what they were doing other people knew what they were attempting and cheered them on. Makes me sad to have to go to a "globo gym", where I feel like noone cares if I set a PR or not.
You're probably never going to read this but my buddy and I have run this program twice, after doing power lifting for years. After running the program once, we both had 50lbs increase on DL, 20 + on bench, and 10 and 30 increase on squat. Now after the second time I went up 16lbs on DL, 15 on bench, and haven't maxed on squat yet. This program is amazing and I can't believe it was free lol. Thanks man!!
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
Alan thrall has made his channel successful not only from all the great, free information he provides. But also from his sense of humor. Nothing better than learning something new and getting a chuckle at the same time
I’m not even into powerlifting. But after this I’m debating it....you have so much knowledge and your the only person Ive seen that explains shit so clearly.....impressive. Love the beard.
I graduated from 531 to this. I loved it. But I got some pretty bad tennis elbow, and my shoulders fucking screamed every time I squatted. So after 7 weeks, I stopped. But in those 7 weeks, my maxes for squat, bench and DL all went up. A lot. After about 9 months out of lifting, I'm back at it again. Thanks for the free intermediate programming Alan.
I'm about to start this program. I am very much a beginner, I have been lifting for about 6-7 months now my current numbers are BW: 70g/155lbs Bench: 70kg/155lbs Squat: 93kg/205lbs Overhead Press: 45kg/100lbs Deadlift: 125kg/275lbs See you in 14 weeks for results
If you say this program is too complicated, then it is most likely not for you. Yet. (Or maybe it would be, just you are too know-it-all for it, maybe this would give you the results what you seek, but you judged it by looking at it.) Try it for 12 weeks before you judge it.
Alan I love how you edit your videos! Your style is very unique and keeps things interesting to both watch and listen to at the same time. Great video and very Informative, keep up the good work!
@@jozsuabulik8610 Thanks for replying. A few follow-up questions: 1. Were those starting numbers your best lifts before? 2. We're you able to add weight linearly week to week? 3. Any modifications you made to the program? 4. Do you have a training log you could share?
@@theavglifter @The Average Lifter @The Average Lifter 1. For deadlift and squat yes, but for bench it wasn't (it was 115kg but it was 2 years before and after covid came) 2. I didn't weight untill it was maxing week so basically no 3. not really maybe switched excercises so bench is before squat in the same day so i'm not fatigued in bench, but no. 4. no i don't write down my thoughts about training i just switch programs because i was thinking about it. I'm just head guy you know 🧠
@@jozsuabulik8610 Your reply to #2 is interesting. I thought that generally you would get stronger every 1-2 weeks and thus be able to lift more weight on your working sets to reach the same RPE rating. But what you are saying is that you stuck to weights similar to week 1, throughout the entire program and only maxed out at the end to realise your new 1RMs?
Love the program Alan ! Done weeks 1 and 2 feel energized again, the only changes I'm going to make is equipment substitutes and I will take your advice and add the belt back in to main lifts but I think I'll do it around week 5 just before the low stress week to remember how it feels .
Ran this program after not progressing a lot on 531. I didn’t follow this to a T, eventually went down to 3 days a week prioritizing specific lifts. Also supplemented on off days with dumbbell tricep work after 5x5. This week I tested my maxes. Bench went up 30lbs, Press went up 10lbs, Squat went up 35lbs, and Deadlift went up 45lbs. Probably left 5-10lbs in the tank on each lift.
Jon Gottsman old? Are those not the standard anymore? Fuck I’m getting old. Speaking of the ti-83, you remember the game fall down? That was essentially my math class for 2 yrs in high school
I like how Alan just gently clowns Starting Strength, with jabs that Mark Rippetoe himself should get a chuckle from if he isn't a completely humorless boomer. He doesn't display the kind of humorless vitriol that Feigenbaum does.
@@blue5896 Jordan is less humorless about the situation in person. Go to a BBM seminar and you'll get many funny stories about Rip. There's still anger and resentment there, but it's rounded out.
Alan! This program was great. If you read this please address what program we should look to do after completing this 12 week program. It has been that long since you released this and you had not mentioned anything in your current uploads since.
hey man i did this as my first ever strength program and used weighted dips instead of bench my deadlift went from 150kg to 195kg squat (i have a torn meniscus) 90kg to 145kg and weighted dip from +20kg to +57.5kg im running it a second time right now but im doing overhead press instead of bench and bench insead of the presses using harder or easier variations that i think are similar to what you suggest with bench. also because of my torn meniscus i regulated my squat depth with a bench and touch and goed my squats. my question is, would you say this is an intermediate program. i very much enjoy it even though i modify some of the set amounts becouse 5x 6 is just too much volume i want to milk this program for as long as i can. can i stick with this and hit a 220kg deadlift and 80kg ohp. thanks for this brother.
Hey guys and girls, I am pretty new to lifting and don't really know how to apply progressive overload/add weight/get stronger with this program, not because it's bad, but because I'm a fool and don't really know what I'm doing. It would be great if someone who knows what's up to help me out with some advice.
If you are completely new to all of this, I would suggest downloading the program in the link, The Bridge. It is free and will answer all of your questions as well as introduce you to RPE and how to use it in your training. The program is from Barbell Medicine, whom Alan is associated with. www.barbellmedicine.com/the-bridge/
Lmao I can see someone asking Alan what supplements he takes and he says with a serious face “hydro 20” Then guy says no really what u take Allan: hydro 20.. 😐
This is a very nice program. Very fancy. I however would absolutely not recommend this for a beginner or someone with less than a good year or two, (maybe three years) training under their belt. Someone like that would need way less variation and likely less volume. Beginners just don't have the adaptative resistance to justify something like this. Again, this is a beautiful program for a seasoned lifter. And also, if he mentioned this then forget everything I said. I could have just missed the context.
Mr Chris Parsons Good bro! I’ve been lifting weights for 3-4 years and this has been super helpful. Finished the program this week. Added 60-70 lbs on my bench deadlift and squat. Question is what is best for me now.
Currently three weeks in and my numbers are going up like crazy. I got stuck on a plateau after a couple years of very inconsistent lifting with no programs. So I'm very curious as to how this will affect my overall strength when I finished the complete cycle and maybe did it twice over.
My personal experience with 303 Squats wasn't particularly positive. The weight is so light that moving it doesn't really register much and it's more like cardio in disguise when it's supposed to be a different stimulus. Plus, and this may just be me, but I feel like doing super slow concentric on the squat does the opposite of teaching good form/technical skill; it feels like I end up not getting enough training stress from it and end up teaching myself to stand up slow and wonky. Again, at least for me, slow concentrics and pauses in the bottom seem more useful from a motor learning and training weak positions, while not reducing the weight by such a huge amount (e.g. I can high bar more weight at a 310 than I can low bar at a 303 for similar reps and RPE).
I do a similar 12 week strength-focus program from BBM (guessing this is adapted from that, alot of similarities, though some key differences) and after the first time of 3-0-3 tempo squats, I replaced them with 2 or 3 second pause squats. I too did not like slowing the concentric portion, and honestly I just hated it. I can do eccentric slow. I can pause at the bottom. I have no interest in slowing the concentric.
@@BM-si2ei the BBM 12wk strength was my first experience with them. I'm probably going to sub something like Front Squats in for them honestly because a) it's the supplemental slot, so it should be aimed at muscular weakness in the movement and b) FS has always have a positive effect on my quad and core strength that has consistently transferred to my back squat.
@@WiloDenja-ck8co I agree that tempo squats and paused squats help form and drive useful fatigue, thereby helping to drive strength. I have seen and experienced this myself. But for the life of me, I have experienced no benefit from slowing down the concentric. The only value is increasing TUT, which can be achieved with slowed eccentric and paused sections just as effectively, without the downside.
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
@@finalcam1740 My wife and I were getting ready for a date night. My wife was wearing a shirt that was slightly low-cut. My daughter (8 years) looks at her kind of disgustedly and says "Mom...I can see part of your boobs." My wife explained "well, a little is ok. And Dad likes it, it makes me feel good, and I don't mind it." My daughter just says "...oh". I then get home from work, and my daughter comes up to me and says "Hi daddy. You're going to like mom's shirt."
Thanks Alan ! What are your own general goals for the 13 weeks ? And what decisions did you make in the programming to do this ? You spoke about increasing chest strength and incorporating more chest, any other? Tx
Random people watching this video wanting to learn something about software development are like: oh wow, didn't expect that.
Printf (What the heck is this?);
Considering how your average software engineer is outta shape, i say they ought to watch this too.
@@kurtdriver you missed the quotations
Uncle Bob? ... you've changed.
@@hexmedi not all developers are out of shape ;)
Great. Not only is Alan squatting more than me but now a small child is deadlifting more than I do.
Rip
.....me too
F
Bro... If your max Deadlift is that low... I don't wanna be mean, but mean things need saying
@@TrenbologneSandwich I couldn't deadlift more than 70lbs when I had my lower back injury, we all have a time and reason for not being as strong as we usually are. Sometimes it's better to tell someone they can, rather than they should.
Been lifting for 3 years. This program for the last year. I love this program. Probably run it another year. You can adjust and fine tune tune it so much. It really feels like an open ended program! Thanks so much for thos Alan! My BP this year as gone from a 1rm of 195lb to 245lbs. Can't wait to see another year 265... 275... 300... 1000lb!?!
over 9000?
What 8 reps @6 means???
@@chaos8514 rpe 6. This means you should still have about 4 reps in the tank or just basically pick a weight that allows you to get 8 reps fairly easily
@@sebaalyrami6841 ok thanks bro. Did u completed this program? how was the results and any injuries by doing this program .
Please suggest any other program if that is than this one....or else I will follow this
One of the reasons why Untamed Strength is the best gym: Always Metal
This program sucks. How do you expect to see any definition and avoid the dad bod with no towel rows in here?
Yeah bro, swap that deadlift for some biceps curls
Hahaha!!! XD
Jeff Cavalier be shaking his head
Enyalus87 exactly!
The nostalgia
I envy the environment of this gym. Everyone is very supportive and everyone is hitting those weights no matter the age, gender, or strength. Love it, it kind of reminds me of my old highschool gym...
Edit: My current gym is just a bunch of quiet lone wolf types...
Try to change that; say hello to everyone. Be "that guy" that is friendly and outgoing with everyone. There are worse things to be in life.
@@ChadWilson I'll give that a try
I stepped up and began saying hello to the guys I commonly see on my lift night. Now, I know at least 7 people there by name, and we spot for each other, etc.
A true chad, nice @@ChadWilson
Chad Wilson good idea
Always love to hear Tool blasting through the gym
Thought I heard some Faith No More as well.
Fuck you beat me to it 🤣
what is the song's name?
@@onurrud.6609 the grudge!
@@sixstringer2627 thanks
After taking more than a year off of lifting I decided to use this format to get back into it. I'm in my 11th week and am breaking my all time bests. Thanks!
Awesome.
We are all gonna make it, brah.
My dream is to one day come to your gym and workout there. I really do believe untamed strength is one of the best gyms anyone can train
It seems so, especially if you are into strongman. Too bad it's almost on the other side of the world for me, lel.
Would love a video on adjusting to new dad/parent life and maintaining time at the gym!
2nd child was the genesis of my garage gym.
Check out Austin baraki on time management
The Bearded One has the advantage of running a gym as his job. For this dad, I can only get to the YMCA once each week to lift, and that is only because the man-child is taking TKD there.
I got my daughter 1,5 years ago. So yeah, now i built a gym in our apartment to my wifes joy. The problem is, the apartment is designed with open floor plan and she’s SUUPER intrested in that stuff and i’m to affraid of hitting her with a barbell or that she could get injured. So i hardly get to work out at home neither. Haha.
@@philen Get a barbell just for her.
When the glorious beard talks, we listen.
Dude fr this guy 😂,he is weak af
Blake Uribe
Please upload a video of your 550 squat and 350 bench
I follow you on ig bro 😂
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
I've watched all of your recent programming vids about increased volume, and watched all 3 parts of the barbell medicine podcast you recommended, and I created my own program from scratch based on both of your advice, except I'm doing even more volume than you recommend (all 4 DL, squat, bench, OH press variations daily at 4 days/week). Maybe it's because I'm still learning the movements, but every single one of my heavies (1 rep @ RPE 8) has increased by minimum 10 pounds in 2 weeks and I feel stronger than ever, and my back feels better than it has in years (I also warmup on the back extension machine, which helps).
Because of your advice, I can now program intelligently for strength without all the guesswork of just throwing random shit on there without a purpose. Most importantly, I now get beyond excited to lift every day and see how my strength is doing, and not worrying if I don't hit a number because I just have to hit the RPE. So thanks, Alan! You have opened up my eyes to proper strength training and now I feel like the sky is the limit.
Been on the corners turning tricks to get enough cash for that hydro 20
Hey, twenty bucks is twenty bucks.
I heard Primus in the background, subbed
16:37 program sets and reps breakdown
Thanks, my dude.
Thanks for demonstrating the thought process that goes into creating a program.
Man I wish my gym played good music
😂😂😂😂😂😂😂😂😂😂😂😂
@Joe Smith That's not the point mate, don't be stupid.
I want to say thank you for giving away this and other programs. I would say I'm fairly athletic but have always had a spare tire.
I went through 12 weeks of a program you had called, the program that doesn't need a name program. It certainly helped me to work on form and the gradual increase of weight were great for me. I have gone through the first 3 weeks of this program. Starting week 4, I hit PRs for squat and bench for 5 reps, and I must say I feel I had more in the tank for both! I am excited to keep following the program and eventually perform a one-rep max (I never have before).
Again, thank you for the content and motivation!
I WAS WAITING FOR THIS IM SO EXCITED :) thanks for those free program Alan! I’ve already done the first two weeks and I’m even posting this before I watch the vid lol! I’m really super excited to finish this and can’t believe it’s ten more weeks! CHRISTMAS CAME EARLY BOYS
Bailing that log press to Your Last Cup of Sorrow by Faith No More
Appropriate.
All right, i'm gonna give it a go, was doing my own program for 6 months (doing it is fun but very stressful), current numbers: Bench 120 kg, squat 215 kg, deadlift 230 kg. All for 1 rep, see you in 12 weeks with an update on them!
How's it going mate?
yeah did you get any results?
The soundtrack of the gym alone makes it awesome and a good gym lol
You get a like for playing the best part of “the grudge” by tool
I love how many tool fans are lifters lol
Something that really stood out to me in this video, was the clips of other people lifting. No matter who it was and what they were doing other people knew what they were attempting and cheered them on. Makes me sad to have to go to a "globo gym", where I feel like noone cares if I set a PR or not.
Day 1 of year beard. Wish me luck.
Good luck bro. I got mad hate for about 7 months. shaped it up haven't shaved since..
@@Chris_Kwon_Do haha shaping it key
@J D haha it was either beard or wife. Did I choose wisely? She cheated on me. So no. No I did not choose wisely.
@@JeffNixonComedy at least you can grow your beard now.
Update bitch?
You're probably never going to read this but my buddy and I have run this program twice, after doing power lifting for years. After running the program once, we both had 50lbs increase on DL, 20 + on bench, and 10 and 30 increase on squat. Now after the second time I went up 16lbs on DL, 15 on bench, and haven't maxed on squat yet. This program is amazing and I can't believe it was free lol. Thanks man!!
Joshua Adams nice progress!
Did you guys stay in the 4-6 rep range? Like what was your rep/set scheme?
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
@@jacobthomas8133 the rep scheme is in the video. watch it all the way through.
Alan thrall has made his channel successful not only from all the great, free information he provides. But also from his sense of humor. Nothing better than learning something new and getting a chuckle at the same time
love that this is the video for the day. I was at the gym debating what lbs I should step up and decided 5lbs was the best even if it seemed 'weak'
Been watching a long time, Ordered a t-shirt :) Keep it up bud you are helping a lot of people out! -UK
Thank you for the program info. And the members footage. Truly a great vibe!
5:38 Deftones ftw. And a super legit DL, as well.
Great music selection. Sabbath, Alice In Chains and Primus always add 5% to my lifts.
I’m not even into powerlifting. But after this I’m debating it....you have so much knowledge and your the only person Ive seen that explains shit so clearly.....impressive. Love the beard.
Loved that Sonata Arctica - 8th Commandment as well. Damn I need to go to a more awesome gym.
Once you get there, maybe you could stay for a while.
Or stay forever!
now who is the best guy who can make all of them in a spread sheet :)
@ironikz gaming just leavin this comment here so i can come back later :D
Gonna leave a comment so I can get that sweet spread sheet. Thank you
I would also like the spreadsheet please :D thank you!
Totally did not just comment that to get notified
Thanks for making the sheet!
I graduated from 531 to this. I loved it. But I got some pretty bad tennis elbow, and my shoulders fucking screamed every time I squatted. So after 7 weeks, I stopped. But in those 7 weeks, my maxes for squat, bench and DL all went up. A lot. After about 9 months out of lifting, I'm back at it again. Thanks for the free intermediate programming Alan.
Hope you are doing better now. Can I know how your lifts progressed during those 7 weeks?
I'm about to start this program. I am very much a beginner, I have been lifting for about 6-7 months now my current numbers are
BW: 70g/155lbs
Bench: 70kg/155lbs
Squat: 93kg/205lbs
Overhead Press: 45kg/100lbs
Deadlift: 125kg/275lbs
See you in 14 weeks for results
If you say this program is too complicated, then it is most likely not for you. Yet.
(Or maybe it would be, just you are too know-it-all for it, maybe this would give you the results what you seek, but you judged it by looking at it.)
Try it for 12 weeks before you judge it.
Also, love your content bro. Seriously. You make it fun when sometimes it’s not fucking fun
That little girl is awesome. She looks super hyped after her lift. Hit me right in the feels
And she seemed super excited about her meet too. Hopefully she crushed it.
Also, it really hit my ego that she deadlifts more than I. Lel.
Equipment, support system, AND tool is playing? Jesus I need this gym in my life.
Alan I love how you edit your videos! Your style is very unique and keeps things interesting to both watch and listen to at the same time. Great video and very Informative, keep up the good work!
Nice program. I have added 260 lbs to my total thanks to sticking to this plan. Thanks!
That's awesome progress. May I know where you started and ended for each lift?
@@theavglifter bench 110 kg-140kg
squat 160 kg-210 kg
deadlift 170 kg-210 kg
@@jozsuabulik8610 Thanks for replying. A few follow-up questions:
1. Were those starting numbers your best lifts before?
2. We're you able to add weight linearly week to week?
3. Any modifications you made to the program?
4. Do you have a training log you could share?
@@theavglifter @The Average Lifter @The Average Lifter 1. For deadlift and squat yes, but for bench it wasn't (it was 115kg but it was 2 years before and after covid came)
2. I didn't weight untill it was maxing week so basically no
3. not really maybe switched excercises so bench is before squat in the same day so i'm not fatigued in bench, but no.
4. no i don't write down my thoughts about training i just switch programs because i was thinking about it. I'm just head guy you know 🧠
@@jozsuabulik8610 Your reply to #2 is interesting. I thought that generally you would get stronger every 1-2 weeks and thus be able to lift more weight on your working sets to reach the same RPE rating. But what you are saying is that you stuck to weights similar to week 1, throughout the entire program and only maxed out at the end to realise your new 1RMs?
When the strongest little girl in the world makes you feel weak!😭 good job kiddo
Ahhh always love hearing Tool on your channel
Am I the only one who keeps getting Total Gym ads before these videos?
Wild Bill got one before the video and 2 of them in the middle of the video.
@Ryan Weiner well. According to Chuck it's all the gym he needs. And he's Chuck Fucking Norris.
Well... I’d bet chuck would easily kick Allan’s ass, sooo... let’s just let the ads slide, ha ha ha
Love the program Alan ! Done weeks 1 and 2 feel energized again, the only changes I'm going to make is equipment substitutes and I will take your advice and add the belt back in to main lifts but I think I'll do it around week 5 just before the low stress week to remember how it feels .
Woah its always fun to see someone who knows or goes to sac state.
15:30 Static X? And Tool in the beginning? Fawk Yas
Ran this program after not progressing a lot on 531. I didn’t follow this to a T, eventually went down to 3 days a week prioritizing specific lifts. Also supplemented on off days with dumbbell tricep work after 5x5. This week I tested my maxes. Bench went up 30lbs, Press went up 10lbs, Squat went up 35lbs, and Deadlift went up 45lbs. Probably left 5-10lbs in the tank on each lift.
Looks like I need to dig out my old ti-83 graphing calculator to navigate this routine
Jon Gottsman old? Are those not the standard anymore? Fuck I’m getting old.
Speaking of the ti-83, you remember the game fall down? That was essentially my math class for 2 yrs in high school
Bomberkids and Phoenix! But Tetris was my jam
@@rufussthubbins8891 block dude on the ti-84 is where it's at these days
big fan of u :D follow u from egypt :D
Can you throw your training playlist on Spotify? I think it will work well with my hydro 20 supplements
Tools not on Spotify
@@joncannon6145 not yet...
Eric Lee never they don’t want to be
Never say never but I agree they don't want to be
@@joncannon6145 Just came back to give you the heads up that Tool's whole catalog will be on all streaming services august 2nd...hooray!
That deftones bgm adds additional lbs for strength
Wow. Haven't heard Corrosion of Conformity - Clean My Wounds in forever
Same! Exactly the song that stood out to me.
Oh thank god for this comment, heard the opening riffs and was having a massive brain fart on the title.
Awesome program, trying this after plateuing on 531, pump up the volume😵🔧🔨💪
Tool, AIC and Deftones all in the one video, what a treat!!
And Faith No More and Sonata Arctica
Slayer and Metallica flags on the wall, the grudge blasting through the speakers! That gym is fucking awesome
Dat jab at @Starting Strength lol
Where?
@@therealjeff8086 Look at the thumbnail.
I like how Alan just gently clowns Starting Strength, with jabs that Mark Rippetoe himself should get a chuckle from if he isn't a completely humorless boomer. He doesn't display the kind of humorless vitriol that Feigenbaum does.
@@blue5896 Jordan is less humorless about the situation in person. Go to a BBM seminar and you'll get many funny stories about Rip. There's still anger and resentment there, but it's rounded out.
Alan such a kool guy always humble and willing to share his secrets thanks bro
At first I'm like, "ok I gotcha"
Then I'm like, "this shit too complex. I'm just gonna do 4 sets of 8 to10reps
No one misses a lift with Corrosion of Conformity playing in the background. Non-negotiable.
Missing a miss while listening to Amon Amarth is also non-negotiable. Especially if Twilight of the Thunder God is playing.
This is like something that Larry Wheels would do (i was referring to his 585x18 deadlift)
Great video!!! I usually max any rep out at 7, and min any rep out at 4 but everyone is different as you say.
cheers Alan loving the program and getting gains
11:58 and as we were taught in the army, weather is our friend!
Athmosphere in this gym is so f*king brutal. Wish I had the option to train in a studio like Allan's
Dude, someone there listening to Sonata Arctica! I love working out to that stuff. I never hear of anyone else listening to that in the gym.
How did I miss them. They do a good live show. Have seem them twice.
Alan! This program was great. If you read this please address what program we should look to do after completing this 12 week program. It has been that long since you released this and you had not mentioned anything in your current uploads since.
hey man i did this as my first ever strength program and used weighted dips instead of bench my deadlift went from 150kg to 195kg
squat (i have a torn meniscus) 90kg to 145kg and
weighted dip from +20kg to +57.5kg
im running it a second time right now but im doing overhead press instead of bench and bench insead of the presses using harder or easier variations that i think are similar to what you suggest with bench. also because of my torn meniscus i regulated my squat depth with a bench and touch and goed my squats. my question is, would you say this is an intermediate program. i very much enjoy it even though i modify some of the set amounts becouse 5x 6 is just too much volume i want to milk this program for as long as i can. can i stick with this and hit a 220kg deadlift and 80kg ohp. thanks for this brother.
"It's water, just walk". Exactly
Do you have a playlist I could follow? Every time I watch your videos the background music gets my hyped 😅
If I could have a music takeover at my gym for a week I think Alan's playlist would have me throwing bars through the ceiling.
Just finished my first cycle, took my bench from 245 to 265 and my squat from 340 to 360
Hey guys and girls,
I am pretty new to lifting and don't really know how to apply progressive overload/add weight/get stronger with this program, not because it's bad, but because I'm a fool and don't really know what I'm doing. It would be great if someone who knows what's up to help me out with some advice.
If you are completely new to all of this, I would suggest downloading the program in the link, The Bridge. It is free and will answer all of your questions as well as introduce you to RPE and how to use it in your training. The program is from Barbell Medicine, whom Alan is associated with.
www.barbellmedicine.com/the-bridge/
I think these programs are great. And if I was always in gym clothes I wouldn't care about rain either. :)
Triplecap what difference does it make which clothes are you wearing?
Great to see kids excited to lift. hope my kids are one day
Marines are amphibious creatures and enjoy the rain
Lmao I can see someone asking Alan what supplements he takes and he says with a serious face
“hydro 20”
Then guy says no really what u take
Allan: hydro 20.. 😐
Best part of this, or any video ever, was seeing that kid fucking slay that lift.
it was Corrosion of Conformty that gave him the strenght to do the shoulder press
Every time Alan lifts to Tool I need to change my pants.
1,2 or....3?
@@zfortyounce What's 3? Each of one and two?
@@kurtdriver No. 3 is a different kind of mess that would make one need to change their pants.
To be fair, with all the wildfires in California, the rain probably is actually acid.
This is a very nice program. Very fancy. I however would absolutely not recommend this for a beginner or someone with less than a good year or two, (maybe three years) training under their belt. Someone like that would need way less variation and likely less volume. Beginners just don't have the adaptative resistance to justify something like this. Again, this is a beautiful program for a seasoned lifter. And also, if he mentioned this then forget everything I said. I could have just missed the context.
I'm liking this program. How's everyone, who is doing this program, getting on?
Mr Chris Parsons Good bro! I’ve been lifting weights for 3-4 years and this has been super helpful. Finished the program this week. Added 60-70 lbs on my bench deadlift and squat. Question is what is best for me now.
Currently three weeks in and my numbers are going up like crazy. I got stuck on a plateau after a couple years of very inconsistent lifting with no programs. So I'm very curious as to how this will affect my overall strength when I finished the complete cycle and maybe did it twice over.
11:48 Hardened against the rain from all the days in the field as a marine. :P
Feeling the Tool
Rocking Rooster in the background...nice. Love Alice:)
Tool blasting in background. Awesome.
My personal experience with 303 Squats wasn't particularly positive. The weight is so light that moving it doesn't really register much and it's more like cardio in disguise when it's supposed to be a different stimulus. Plus, and this may just be me, but I feel like doing super slow concentric on the squat does the opposite of teaching good form/technical skill; it feels like I end up not getting enough training stress from it and end up teaching myself to stand up slow and wonky. Again, at least for me, slow concentrics and pauses in the bottom seem more useful from a motor learning and training weak positions, while not reducing the weight by such a huge amount (e.g. I can high bar more weight at a 310 than I can low bar at a 303 for similar reps and RPE).
I do a similar 12 week strength-focus program from BBM (guessing this is adapted from that, alot of similarities, though some key differences) and after the first time of 3-0-3 tempo squats, I replaced them with 2 or 3 second pause squats. I too did not like slowing the concentric portion, and honestly I just hated it. I can do eccentric slow. I can pause at the bottom. I have no interest in slowing the concentric.
@@BM-si2ei the BBM 12wk strength was my first experience with them. I'm probably going to sub something like Front Squats in for them honestly because a) it's the supplemental slot, so it should be aimed at muscular weakness in the movement and b) FS has always have a positive effect on my quad and core strength that has consistently transferred to my back squat.
@@WiloDenja-ck8co I agree that tempo squats and paused squats help form and drive useful fatigue, thereby helping to drive strength. I have seen and experienced this myself. But for the life of me, I have experienced no benefit from slowing down the concentric. The only value is increasing TUT, which can be achieved with slowed eccentric and paused sections just as effectively, without the downside.
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
Tool playing in the background
Love the metal banners! Death's Leprosy album and is that sepultura's arise blureed out!?
Programming is so easy, the hard part is sticking to the program
Girl zips up her mom's hoody... thinking "don't be a ho mom".
*Mom unzipped hoody, glares at child* "how do you think you got here, child."
Rhetorical question, no question mark required.
This is hilarious! I was thinking the same thing.
@@finalcam1740 My wife and I were getting ready for a date night. My wife was wearing a shirt that was slightly low-cut. My daughter (8 years) looks at her kind of disgustedly and says "Mom...I can see part of your boobs." My wife explained "well, a little is ok. And Dad likes it, it makes me feel good, and I don't mind it." My daughter just says "...oh".
I then get home from work, and my daughter comes up to me and says "Hi daddy. You're going to like mom's shirt."
Black Sabbath while training is fire. 🤘😤🔥
Thank you for the program.
Thanks Alan ! What are your own general goals for the 13 weeks ? And what decisions did you make in the programming to do this ? You spoke about increasing chest strength and incorporating more chest, any other? Tx
I usually don't like look breads (ok hate them), but his is very very nice. I love his.
I always hope for Polka to make an appearance! She’s a good girl.