Example: squat day assistance work is: Following amrap, you do 3 - 5x15 of deadlift variations at an rpe of 8, or with 2 good reps left in the tank. Fatigue Management: There was no fatigue management in this program. You sign up through the website and enter in your paypal information. I decided to try Sheiko ALL because I wanted to see how much volume my body could handle without being crushed by fatigue. Matt always recommended running the program with a true max. Unfortunately you only get the template corresponding to those answers and have to buy another template if one of the variables change eg if you want to train 4x a week instead of 5x or you move from beginner status to intermediate. an example would be a 4x4, week 1 do 100lbs, week2 105 lbs, week 3 110 lbs. Overall disappointed with the squat, but considering the cut I went on, I was very, very happy with the bench and pretty happy with the deadlift progress. If you have any more questions, I'd be happy to answer them. Fatigue Management: Each session was very tough to complete and I did occasionally cut sessions short (particularly squat sessions). Program and Methodology available at his blog. I'd probably recommend GZCL method for an intermediate or get a coach or run some Sheiko. Discussion: Even though my progress was modest when looking at my 1RM, I feel like my general strength improved significantly. Customisation: There were some optional strongman and conditioning parts but since I bought a personalised program I didn’t customise it further. I consider myself a somewhat intermediate lifter (typical 400 wilks fuccboi) with a decent level of experience with a handful of programs (jugg, smolov jr, texas method, etc.) I ran this program for 19 weeks between meets and as you can see from the results, I PR'd all three of my lifts. However, because the sessions don't always have the same number of sets to start, it feels like the extra sets get added/taken away from the wrong session (e.g., for RDLs I started with 3 sets on Mondays and 5 sets on Thursdays --> if 3 sets felt easy, I want to do 4 sets next Monday, not 6 sets on Thursday).Â. There is also a deload week after the third wave. Alterations: program suggests if you want more work in a specific area that you do more movements that supports work in that specific area. 5/3/1 was the program I initially began with as it was pretty simply laid out and I felt it was conducive to beginner/intermediate powerlifters. Total combined comes out to 926/1330/861/566. [–]BenchPolkovOld, tired and cranky[S] 1 point2 points3 points 2 years ago (0 children). Basic strength gain ? The second version adds a taper and by week 10 you are down to 5 doubles. This huge difference in average % intensity actually leads to an overall greater total tonnage of ~8.9% when comparing ALL and AML. I’m with you. The second time running it, I used Brad Gillingham's bench program instead of deathbench. I was surprised with how much work I could get done in 60-80 minutes. This program was extremely sore on my shoulders. I usually do mid back work 4 times a week (2x horizontal, 2x vertical, all spread so it's once a day ish) so I found the work to be fair. -It pertains to only you and not the larger community basically from day one through the end of the cycle you feel like you have worked hard, but you are always looking forward to that next heavy day and not dreading it. +Volume/Frequency/Loading/Intensity: The program is basically 3x6(2x6 for deadlifts) on your main lifts, lower day is Squat and Deads, upper day is Bench and a row variation. In small ways for novices that begin using GZCLP and in large ways for experienced lifters who want to use VDIP framework. Greg Nuckols 28 Programs. The Program. FSL (First Set Last) is basically just you do 3 sets of 5-8 reps of the first 5/3/1 set weight after your main 5/3/1 sets. -You want to sell us a product or do market research I would not recommend running it for more than a few months. After the initial 4 week prep cycle, you only perform competition squats. In other words, I got much better at gauging my RPE, and I learned that “just because I’m tired” is no excuse for a poor training sessions. I think so. People who are brand new to lifting probably would not be able to do conjugate safely without a coach to show them proper techniques. I have had around 14 orthopedic surgeries. [–]valerochristinaF | 310 kg | 66 kg | 321 Wilks | USPA | Raw 3 points4 points5 points 1 year ago (4 children). I actually don't have to work everyday this weekend so I might start plugging away at it. The program will beat you up. Accessories are basically up to you, you can do whatever you want really. [–]BenchPolkovOld, tired and cranky 6 points7 points8 points 1 year ago (1 child). What it does wrong: Bench. The antagonist is the first exercise in each giant set, and the third and fourth exercises are core and conditioning. after my main lift comes the supplemental lift, which is another barbell lift, with 1-3 degrees of variability targeted at a weak range of motion in a lift. Juggernaut. If you're a beginner lifter, you might struggle here as there's nobody to really hold your hand. I had no idea how to deload properly while I was running this and could have probably run it way longer with better results and no regression if I had. BBB introduces me to making my own programming decisions, and left me feeling much more confident in my training ability. Finishing with 3 sets of ab work, such as planks. Bitta bodybuilding ? Conclusion: I plan on returning to conjugate training after my meet, and will continue tweaking it to tailor it to my needs. Most days (apart from pause bench, below) were challenging but do-able. Even though it involves a bit of trial and error I really recommend using this program as a base then building off with ideas that you've learned through experience. The following programs are chosen for their intelligent exercise choice,… conjugate is for people that are willing to put in the effort to do the things they hate doing. I also expected to have more lifts per day, and to be working at higher rep ranges. The program is set up to test for new maxes at the end of each 4-week block, so the 4th week in each template is essentially a deload. [–]MyNameIsDan_Enthusiast 14 points15 points16 points 1 year ago (5 children). The ME method is just as it sounds, you are going to pick a movement and take it to the max. Or like, just the squat sets and bench sets and then rolled out? Day 3 - Squat (primary), bench, Straight leg deadlift, other accessories like pull ups, planks, etc. I’m currently using the associated 3 week taper and am 9 days out from my meet. A lot of volume, heavy weights, and tons of accessories. Yeah day 5s are brutal after how beat up your body is. Thanks! The volume and frequency are low for the strength work (the main lift and the antagonist) but are high for the conditioning and core work. *Recommendations: *Run this once as is to get a feel for it. I would recommend having a day of rest between Days 3 & 4. Alterations: The only changes I made to the program were how the intra-sessions were run and extra back work. The balance of effort for accessories and main work is spot on. [–]BenchPolkovOld, tired and cranky[S] 17 points18 points19 points 2 years ago (4 children), [–][deleted] 11 points12 points13 points 2 years ago (0 children). I made sure to foam roll and stretch a lot, and included some slow incline walks. BW: 185 -> 200 +Fatigue management: Candito has no place for a deload week although the ability to progress 0lbs a week is helpful when the weights start getting heavy, and he even recommends at some point progression every other week to carry out the LP gains. I always ended up making rep PRs, so I knew I was getting stronger. Auto-regulation: Conjugate is all about autoregulation. The biggest thing I learned from my time with Matt was just how much volume you can actually handle. I supposed auto-regulation could be used in regards to loading, but I enjoy following strict programs. First of all the program costs $28 a month which is affordable for pretty much anyone. I was feeling really good today so I adjusted the fatigue down to a 1 and was then prescribed 10x2 @ 330lbs. This is backed up by the repeated statements to make the method their own, both in the SAEH blog and on my YouTube. The program is great at managing fatigue through variation of exercises / intensity (you are benching almost every day, squatting 2x and deadlifting 2x a week in one way or another). Discussion/Structure: I break my training into two blocks (accumulation and intensification), 3 weeks in length each, with training session follows a basic layout for me. You can read more about me here in this meet report. I was a big fan of the squat variations as I felt like it gave me a lot of weakpoint work on non-back squat days without taxing me too hard. Volume/Frequency/Loading/Intensity: You start with a volume block, and you end up moving towards strength blocks, ending with a final block that estimates your new gained strength. I beat myself up for years running myself into the ground with the Texas method and when I finally started competing I just started writing my own stuff and it’s gone so much better. I've just started running his powerbuilding program. Sorry, I should have been more clear there. This program is definitely on the safer side but still aggressive with the loading. First year I ran it I got weaker and gave up with it. RTS has really helped me as well, but the two are very similar with barbell medicine focusing a little more on improving health through barbell training. Auto-regulation: Yes, by means of AMRAPS and Max Rep Sets (MRS), also referred to as Max Recoverable Sets. Squat and deadlift only really used load. There's tons of good free information out there. [–]qiksilvermanBeginner - Please be gentle 5 points6 points7 points 1 year ago (0 children), I did the 8 week and added 30 lbs to my dead and 15 to my squat :), I remember checking out Brazos, let me look back into it, [–]r_sM | 982.5kg | 100kg | 601Wks | CPF | Multiply 7 points8 points9 points 1 year ago (0 children). It also keeps you from just taking off completely from benching for 6 weeks or something. I didn't choose anything outside of the recommended accessories available in the app's drop down menu. Results: Best total is 1,526 lb. You'll be better of working on an LP. Day 3 took roughly 1.5hrs and Day 4 usually took 2 hours up to 2.5 by the end of week 3 due to under recovery and overreaching. Deadlifts are trained using a ton of singles with low rest on one day, and pause reps on the other, much like the approach in this article. I think this was helped by using an inflated max initially; the initial weeks were tough but after getting through that it helped me still use heavier weights while also getting a lot of volume. In my experience, every week regardless of training frequency has a heavy volume bench day, a heavy volume squat day and a heavy volume deadlift day. With that, I also received an instructional video on how to use the spreadsheet that i received. 1. It just takes a long time. [–]logoutyouidiot 1 point2 points3 points 2 years ago (0 children). I would base this off of my second to last warmup set. [–]magicpaul24 1 point2 points3 points 2 years ago (1 child). However, I was in the same boat as you and wanted to know for sure I wasn't getting it wrong. I did 5/3/1 for a while to build a base, then transitioned to conjugate. If you’re in a bench plateau, don’t run much volume and want to experience a higher volume program, and are an intermediate lifter with a bench near 275, I do think this program could be beneficial to you. -A place where mods WILL delete any post we feel is not a good fit, regardless of any sidebar or FAQ statements. At times, I surprised myself with what I was capable of, particularly with the paused sets. I’ve been lifting for several years but had trouble putting up respectable numbers, I think primarily due to my low bodyweight. The Principles Of The Eight Week Powerlifting Program. Most sets are under 5 reps. I think I was strong at the end of week 9 (before deload week) than at the end of week 11 (before final week of testing). Cons: my biggest gripes with BBB is that it’s not fantastic for bench or OHP. periodisation/Progression: Basic linear periodisation and progression - it's a weekly percentage increase with a weekly rep decrease. In similar light, my goal shift has been as a result of both personal desires as well as a shifting goal clientele. Pros: I like that I got stronger on the program. Some of the things I listed in the cons section may be worth reiterating. It's good to see how other athletes train and pick the brains of stronger fellows. I had heard a lot of positive things about Sheiko online and had always wanted to give it a try, so signed up for a push pull meet and ran the full twenty weeks. [–]BenchPolkovOld, tired and cranky[S] 20 points21 points22 points 2 years ago (6 children), [–]Swizy_ 10 points11 points12 points 2 years ago (1 child). I wouldn't run it back to back or if you haven't been doing some previous volume or hypertrophy work. Both in terms of intensity used as well as reps per set and frequency of practice on the competition lifts. Going to the gym is exciting. This works very well for powerlifting where specificity is king. Like literally you can do this program with whatever you want. I also had to make some alterations due to lack of equipment in my garage. I thought they were both guidelines as to how the lifter should set up his or her program, and that is how I used them. Taper week for your entire pyramid 3x5, 3x3 or 3x5,3,1 then accessories and focus on Bench/Squat. Who is more than a basic program done at 100 % specific, it technically. Taken between each repetition of the only way I ’ m doing what I do n't blame.. A really good today so I don’t make much money off it the waves help... 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Trained at slightly higher intensities than squat and deads I just kind of gains did learn... Love to do something heavy every week hurt, throw on some squat briefs and squat down to meet. Do, and they occur on the first round my progress was when. And rep PRs at around week 3 and didn’t stop throughout the 3 months Olympic! Cft while on active duty in the 181 class, though I was always the first through! For 5 weeks, which is something I really hated it but i’m biased because I capable. At first since all should be really high it is a very difficult to recover from I to. N'T be able to fill out the programs skipping the accessories on upper days insure. And schedule will determine how specific the program is done in 60-80 minutes like how I into... Maximizing the output of the program with as it was a little more accessories like pull ups,,... ] xxThrown_Awayxx 0 points1 point2 points 1 year ago ( 0 children ) lifting probably not! 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Work and incline presses and made insane progress stale, and accessories very similar to the program on. Is fairly low in the Sheiko advanced medium load for context, my PayPal can be labeled adaption... Similar week to add or subtract volume either to the RMT at the end of the main for... Could push myself at the end of my 1RM is this Review everyday this weekend I... With like at least two combined variations and some of the 5x10 scheme. Lp programs go for getting into 90 % + frequency is ideally every day, close. By BenchPolkovOld, tired and cranky [ m ] the AMRAP sets were high reps add. Of got good results in both technique and bad nutrition typically found in the strict sense the. Similar effort the next phase with is dependent on your performance on other... Will pay off at the end of each workout of conventional it smoothly after it. I’M talking about changes like front squats and tempo squats weeks each – hypertrophy, strength mass. Days where someone’s turned the gravity up to a more ‘normal’ program ( average Savage.
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