For almost a year, I’ve been doing a 6 week training cycle that’s brought be some pretty good numbers. Now I’m advancing, it’s pretty much spent (started failing my max days, as planned) Essentially, this is what is its…
6 week cycle.
Week 1 - Max triples
Week 2 - 5x3 @ 90%
Week 3 - Max doubles
Week 4 - 5x2 @ 90%
Week 5 - Max single
Week 6 - Max 5 RM (variation lift, deadlift on blocks, board press, box squat etc)
Each cycle I’d raise the squat/deadlift by 2.5kg (sometimes 5kg on the deadlift) and bench by 1.25kg.
The typical week would look like…
Day 1
ME Squat, bench. 5x8 Bench accessory exercise
Day 2
ME Deadlift, 50-100 glute ham raises. Abs till failure.
Day 3
8x3 @ 40-60% Squat + deadlift. 5x8 squat or deadlift accessory exercise
Day 4
8x3 @ 40-60* bench. 5x5 Bench accessory exercise. 5x8 Lats, 5x8 Triceps, 5x8 biceps.
All the accessory exercises are incremented by 2.5 each week until failure, and then changed.
I’m 100% raw (belt only) and would like some help advancing off this program! Otherwise, the only thing I can think of doing is changing the max exercises to variations (chains, bands etc) although I understand that’s more useful to equipped lifters.
It’s a template that I’ve used for ages, by design it allows fine tuning depending on your needs, i,e changing the assistance lifts if you’re weak in one place and know it. The point is it trains all three lifts twice a week.
I’m 30. Never had issues with joints or back doing this. I’ve used it for years in various forms. It’s designed to facilitate proper recovery. However it assumes you can lift the big three properly. If you can’t you’ll get hurt on any program.
WS is pretty old school at this stage, and more and more people I talk to who are in the know feel it’s more beneficial to equipped lifters and ‘users’. Although bands/chains and variations are fun and the ideas are solid. I’m looking more towards this : A 6-Week Squat, Bench, or Deadlift Program
Actually the thread I posted was written by someone who pulled 804 lbs raw using conjugate
I think your best bet is to pick a system(conjugate,531,cube ect) rather than a written out plan.That way you won’t have to look another program in a 2-4 months
As for conjugate,many raw lifters have implimented its principales successfully.No need to worry about it not being for raw lifters.If you just don’t like it though for whatever reason,then yeah look for something else
Too much maxing. Time to put in some actual work instead of always testing.
I train with Tyler Butcher who back in Dec of 16 totaled 2627 SHW single ply in USPF in WV (walk out 1040 squat). He does nothing fancy. He works hard. Works on his weaknesses. Works 5’s 3’s and singles. Uses blocks to pull from every once in a while. Uses slingshot on the majority of his bench days. Straps downs on majority of squats.
Try to get to a heavy single or a heavy 3-5 rep weight and then drop down and do higher reps at a weight you feel comfortable burning out at. Then raise the reps for accessory lifts. Think 10-12.
Working those low rep ranges gets your body to recruit more muscle Durring the initial portion of your lift. But continued growth will require you to add glycogen stores and build capillaries witch happens at higher reps.
Strategically gaining volume also helps you to have a base to press off. for instance My triceps and lats are big enough that flexing them off eachother at the bottom greatly reduces the load on the bottom half of my bench. (Best bench 410 @158)
So yesterday was bench day for me:
(Warm up)
1358
2258
2755
3154
(Working sets)
3453
3802
315*6
Burnout
225* max reps
Then I do 3-4 sets of 10 on
Superset 50lb incline DB fly and tricept DB press
20lb rear delt fly
30lb side lateral/trap angles
60lb front raise (with bar)
Cable fly’s
Facepulls (3*60)
Crazy 8’s
And then I worked abs
AB rollouts
Oblique AB machine
I’m just throwing this in there into the mix simply because it hasn’t been mentioned.
DUP as explained by Mike Zourdos.
I haven’t done it, but with just that name and acronym, you can find a wealth of information. If you managed to plan what you have there, I have no doubt that you’ll be able to figure something out with this one. There’s even a thread somewhere on the PL forum here devoted to it.
This is a relatively high frequency (3-4) days a week doing each comp lift each day.