I tested all my 3RM yesterday. It was a hell of a workout, I’m fairly experienced so I can go quite close to the threshold and keep form locked in. I will say though after the workout I was amped af. Even on my very last set I was pumped, doing jumps and jogging in place. I felt fantastic. I woke up this morning though to a totally different story. I felt like had been hit by a truck. I went to the chiropractor, got adjusted and felt a bit better. Ate shit loads of food. By the end of my work day I felt pretty good. Then came the actual work. Holy hell was that an absolutely brutal session! It took me nearly 2 hours (I couldn’t do everything in a circuit, I train at a smallish Strongman Gym and I would be a huge douche if I took over that much equipment). I barely scrapped through the damn thing. I have to do it again tomorrow?!
Damn Coach what are you doing to me? Haha. If I can survive this for 3 weeks I will be impressed. I’ll give it all I’ve got until I can’t.
Do you guys have any experience with this program? I’d be interested to hear for some of you more experienced guys on here.
I’m doing the number 3 set of lifts. The strength/powerlifting one. I replaced front squats with a comp squat because front squats only train my core and I always feel like I wasted a session. Maybe I’ll do bands instead so I can lower the weight a tad
I did it for a couple weeks. I would set your 3rm where failure is defined as a form breakdown, i.e. when your 4th rep is at all grindy, you’re there. I can eek out 6-7 reps with the 3 rms I used but reps 4-6 would be slow and a grind.
I’m at the end of week 7. I did Group 3, took 3 days off, then did Group 1, and now back to Group 3. I’m 53 years old (Natty) so I take a day off after day1, making it an 8 day cycle. I have a garage gym and I can set up 5 stations. I’m going too fast I think, but I like the conditioning that I’m getting. My body hasn’t been this hard in years, but I’ve gained 6-7 lbs.
Group 3 for me is:
Swiss bar floor press
Lat bar pulldowns.
I’m keeping the assistance work close to CT’s plan.
Depends on what you call “grindy” all my reps I think are “grindy” but my form is solid on every rep I do. I’ve been training powerlifting for years so it’s not difficult. Even my dynamic days when I do conjugate have grindy reps.
I don’t call a rep grindy unless form is compromised or it was so slow I almost busted a nut
I need to see if I can recover after this first week. If yeah then I’ll keep going. But if I have recovery problems then this really sounds like a great idea. A day of 3RM on the big 3, and rows AND ohp, makes for one truly hell of a workout. I suppose less advanced lifters would do much better tbh.
Im not sure it’s that strange. I think it might be something in the way powerlifters train. I’m similar, I either get a rep and its technically sound or I miss it. I MAYBE have 1 grindy rep at the end of a set, between a normal rep and failure, if the reps are 5 or higher.
It’s true. If you can get 4 reps with x weight then it is not a 3RM. It’s a 4RM.
I suppose it’s all in how you train though yeah? A more bodybuilding (over 5-6 reps) type of training is going to have a totally different feeling and mindset. Strength training though is a different animal. If the 1-5 rep range isn’t really hard then you’re not going heavy enough
I have to watch what I do with any program. Right around age 50 my recovery really dropped off some. Plus, I’m so beat up that I just got tired of hurting all the time. I work graveyard too, so I sleep 5 hrs or so a day for 4 days, then sleep 8-10 hrs for 3 days. Most of the time I still feel like I’m 20 (which is great), but I know I’m not.
Had to drop out. Week 2 day 1 I did hit a Deadlift 3RM PR! Holy shit did I not expect that.
What I did. Week 1 I did only the first 3 workouts, I didn’t do the Wednesday extra stuff. I skipped day 4 and 5s workouts because my body was absolutely shelacked.
Came in week 2, still not 100% after 4 days of rest. Hit some PRs. Day 2, I got to the first set of 5 in the squat. Did 1 rep. Foam rolled and walked the hell out. Again I’m out for a couple of days.
I don’t know why. Maybe @Christian_Thibaudeau will chime in. I’ve been doing his programs for about 5 years. I’ve only ever not finished based on lack of motivation (I’m a true 2A).
Never have I gotten absolutely destroyed by one.