Want a simple program to get stronger?

K09

Hanley wrote: »

Bench/squat/bench/dead.

Though I don't know why you're benching 2x.

Benching twice a week as it's pretty low and hoping to bring weight up quicker

voodooman

Thanks for the program, one question (and apologize for adding more questions to what was supposed to be a hey here's a simple program to get stronger...)

I was always told that you need to increase the total work each week (or as close as possible) but in this case, take a squat @ 100kg for example:

Week 1: 70%: 70kg x 5 x 8 for a total of 2,800kg squatted
Week 2: 75%: 75kg x 5 x 6 for a total of 2,250kg squatted

and so on - so the total work done is decreasing over time. Is that ok?

Alf Veedersane

As I understand it, you can't keep increasing total work or you end up bolli*ed. So you deload fairly regularly when you increase load week on week.

If the frequency is staying the same and the intensity is going up, then it's only natural to have the volume go down.

Not too much but enough that you don't end up accumulating fatigue.

But I could be wrong.

LuckyLloyd

The total volume would increase each cycle of training, though not each week. You can only tolerate linear progression type increases for so long!!

Mellor

voodooman wrote: »

I was always told that you need to increase the total work each week (or as close as possible) but in this case, take a squat @ 100kg for example:

The simple answer is that the above is incorrect.

It's simple not feasible to maintain (let alone increase) total volume as you move towards 100% load.
Nor are the volumes comparable. Triples, doubles, singles are never going to keep up with 8 reps at 70%.

If reps are staying the same then volume could increase via the load.
If load is staying the same then volume could increase via the reps.
But when load and reps are both changing, the volume can go anywhere. Thats fine.

Hanley

voodooman wrote: »

Thanks for the program, one question (and apologize for adding more questions to what was supposed to be a hey here's a simple program to get stronger...)

I was always told that you need to increase the total work each week (or as close as possible) but in this case, take a squat @ 100kg for example:

Week 1: 70%: 70kg x 5 x 8 for a total of 2,800kg squatted
Week 2: 75%: 75kg x 5 x 6 for a total of 2,250kg squatted

and so on - so the total work done is decreasing over time. Is that ok?

Whoever told you that is wrong.

Over a longer term (years) total tonnage would need to increase, but during a training cycle it's normal to see a taper down in total volume as intensity increases.

Run that program again in 6 months time. Calculate total volume for the duration, then come back to me and tell me which one is higher.

Actually you don't need to bother - the one in 6 months is higher.

Week 6 of the second run thru will still be lower than week 1 of the second run thru, but they'll both be higher than their respective numbers on the first run thru.

Zillah

Bumping an old thread to say that I have seen it linked several times on this forum and decided to give this a go this week. Today will be Day 3 and it is already kicking my ass. Feels good.

jive

Yeh I'm doing this program. Doing day #3 tomorrow, il report back after 12 weeks or so. Abroad quite a bit so sometimes have to mash 3 days back to back, but after 12 x 3 days il post up progression and feels

MightyMandarin

Brought my Squat from 135-145 and Deadlift from 140-155 in 4 weeks on this a few months back. Went from 77kg to 74kg in the process, as I was cutting at the time so strength gains were more limited, but was still surprised at how much better following an actual program was, rather than just banging around a load of weights like I did for my first 18 months of lifting.

K09

Hanley wrote: »

A) Main Lift
Something hard like the main lift 5x8
C) Something else hard like the main lift 5x8
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

Main lift progressions:
70% 5x8+
75% 5x6+
80% 5x5+
85% 5x4+
90% 5x3+
95% 5x2+

...then do it all again with 5kg more, and retest. You should be easily tripling (and more) the starting 1RM inside of the 10-12 weeks

B/C/D/E change to something else after the first 6 weeks too.

The last set on the main lift is "+" which is "as many reps as you can do, without failing".

Most of you won't do this for the next 12 weeks tho. Despite claiming you want to be stronger.

Ya know why? Because the grass is always greener, and the above is REALLY hard work.

But there ya go. It's there if you want it.

I have been doing this for 3 months now and this past few weeks I have struggled to increase my weights.

My squat is particularly poor - 100kg 1RM; and bench 90kg 1RM.

I am 80kg.

Any advice?
Thanks!

Alf Veedersane

What other exercises did you do with your squat?

Hanley

K09 wrote: »

I have been doing this for 3 months now and this past few weeks I have struggled to increase my weights.

My squat is particularly poor - 100kg 1RM; and bench 90kg 1RM.

I am 80kg.

Any advice?
Thanks!

Yup. Do something else.

Linear periodise different lifts.

Take a break.

Change assistance work.

cloudatlas

Ha ha hanley I downloaded your training video and plan and I think you call your clients who don't do the exercises pussies about 3 times and claim that your program improves sex life. I like it

Hanley

cloudatlas wrote: »

Ha ha hanley I downloaded your training video and plan and I think you call your clients who don't do the exercises pussies about 3 times and claim that your program improves sex life. I like it

It's true. Pussy in the gym? No pussy in real life.

..."pussy" is such a vile word

Valmont

I've been doing the Stronglifts 5x5 for a few months and it's very very simple. I progressed very slowly or not all at the beginning because I had to do a lot of stretching to squat and deadlift properly but now that my form is ok I've been getting a fair bit stronger (I'm still not very strong overall mind you) in the last couple of months.

TommyJoe15

Goin into my second week on this, enjoying it although my legs were in a bad way after the leg day

Quick question, using the percentages my bench press this week should be 68.5 kg, however, I can only use either 67.5kg or 70kg as the smallest plates are 1.25 kg. What would the recommended option be here for the 5 sets? Chance 70kg?

Thanks

TommyJoe15

Goin into my second week on this, enjoying it although my legs were in a bad way after the leg day

Quick question, using the percentages my bench press this week should be 68.5 kg, however, I can only use either 67.5kg or 70kg as the smallest plates are 1.25 kg. What would the recommended option be here for the 5 sets? Chance 70kg?

Thanks

jive

jive wrote: »

Yeh I'm doing this program. Doing day #3 tomorrow, il report back after 12 weeks or so. Abroad quite a bit so sometimes have to mash 3 days back to back, but after 12 x 3 days il post up progression and feels

Still doing this. Added 5 kg to all main lifts a few weeks ago and still have extra reps to give on the last set for the main lifts. Body weight up about 4kg since time of posting. Leg day is awful but the other 2 days are grand.

Haven't tested because I don't really care what my 1RM is (in b4 but the program requires it).

jive

TommyJoe15 wrote: »

Goin into my second week on this, enjoying it although my legs were in a bad way after the leg day

Quick question, using the percentages my bench press this week should be 68.5 kg, however, I can only use either 67.5kg or 70kg as the smallest plates are 1.25 kg. What would the recommended option be here for the 5 sets? Chance 70kg?

Thanks

I always go up i.e. 70kg in this case. Doesn't really matter though, don't sweat the small things just do the training.

Hanley

Bump for a rock solid thread.

conzy

Hanley wrote: »

Bump for a rock solid thread.

Your comment "That will be €247" gets me every time this thread pops up

Dtp1979

Hanley wrote: »

Bump for a rock solid thread.

Couldn't of been a coincidence that I was looking for this thread yesterday?

Nervous Wreck

Dtp1979 wrote: »

Couldn't of been a coincidence that I was looking for this thread yesterday?

Providence.

jive

Still doing, still gainings.

Very flexible approach to assistance exercises as I can't be arsed waiting for equipment in the gym.

Also throw in a set for shoulders (usually military or db press 5x8) so the bench day consists of bench, incline db press, military press, 2x exercises of 4x12 for triceps and flyes 4x12. That's right, a case of YNDTP because I've added even more volume. Just to really not to the program I do weighted dips as well usually before db press if I have to weight for a bench.

Legs days are still a bastard. Worked out in a basic gym yesterday so 'just' did the hard bits without the bodybuilder type accessory lifts; squats followed by front squats followed by pause squats followed by regret.

Dtp1979

Are you meant to increase the weight on B-E each time that you increase your % of the main lift or keep B-E the same for the 6 weeks?

jive

Dtp1979 wrote: »

Are you meant to increase the weight on B-E each time that you increase your % of the main lift or keep B-E the same for the 6 weeks?

Increase B-E if you hit all reps on all sets, respectively. You don't have to wait for the 6 week cycle to finish, just increase so you stay on the correct rep range e.g. If I hit 5x8 with 30kg then I'll move to 32.5kg, might get 3x8 and 2x6; once I get 5x8 I increase again. Progressive overload gains

Alf Veedersane

Dtp1979 wrote: »

Are you meant to increase the weight on B-E each time that you increase your % of the main lift or keep B-E the same for the 6 weeks?

Push the weight up when you can do the required sets and reps (without compromising form).

B-E should be exercises that complement A so you're looking to strengthen different elements that feed into a stronger A and you won't strengthen them much if you just do the same sets and reps at the same weight week in and week out.

UnknownSpecies

Finally getting back to the gym and I'm going to give this a go. I'm going to do 3 days based around bench, squat and deadlift, surprise surprise. Is this usually run 3x a week or more?

Just a question on choosing additional exercises. On bench day, would tricep dips be an acceptable choice on bench day, for example? I know they aren't technically like bench pressing but they've always helped improve my bench. What sorts of exercises do people tend to do for B & C?

Dtp1979

Is the main lift A the only one that decreases reps or is it A,B and C?

Dtp1979

UnknownSpecies wrote: »

Finally getting back to the gym and I'm going to give this a go. I'm going to do 3 days based around bench, squat and deadlift, surprise surprise. Is this usually run 3x a week or more?

Just a question on choosing additional exercises. On bench day, would tricep dips be an acceptable choice on bench day, for example? I know they aren't technically like bench pressing but they've always helped improve my bench. What sorts of exercises do people tend to do for B & C?

Everything after A is meant to help you improve Your main lift

Mellor

Dtp1979 wrote: »

Is the main lift A the only one that decreases reps or is it A,B and C?

Only main lift. The rest have steady rep schemes, increase load over time to keep you in and around the required reps.

Main lift progressions:
...

Alf Veedersane

UnknownSpecies wrote: »

Just a question on choosing additional exercises. On bench day, would tricep dips be an acceptable choice on bench day, for example? I know they aren't technically like bench pressing but they've always helped improve my bench. What sorts of exercises do people tend to do for B & C?

Plenty of choice for B & C. Wide grip bench, close grip bench, long pause bench, incline bench. Dips as well.

You're looking to do compound-type exercises that work muscles that get worked in a bench but with a slightly different focus. So close grip, for example, is more focused on triceps.

UnknownSpecies

Perfect, thanks for the replies. I was just wondering was the intention to have something like flat bench, incline and decline as ABC. I prefer the flexibility.

Alf Veedersane

UnknownSpecies wrote: »

Perfect, thanks for the replies. I was just wondering was the intention to have something like flat bench, incline and decline as ABC. I prefer the flexibility.

Flexibility in what sense?

By the way, you're better off sticking with the same B & C for each 6 week run.

UnknownSpecies

Flexibility in exercise choice.

I've no problem keeping the exercises the same either as long as I feel they're working and not hindering progress in the main lift.

Obviously extra arm work would have to be E & D, but what days would they fit? Would that even be useful to add? Same again with core. Are we to assume the compound lifts are doing enough core work or should it be separate?

Alf Veedersane

UnknownSpecies wrote: »

Obviously extra arm work would have to be E & D, but what days would they fit? Would that even be useful to add? Same again with core. Are we to assume the compound lifts are doing enough core work or should it be separate?

D and E are more like isolation movements that complement the bench so something that works on triceps or shoulders or pecs, for example.

Think skullcrushers, front raises, flies.

You can do core work whenever works for you. Just bear in mind that everything you do outside of the As is to improve the A.

UnknownSpecies

Cool lads, thanks. Simple as you like.

Dtp1979

Hanley wrote: »

A) Main Lift
Something hard like the main lift 5x8
C) Something else hard like the main lift 5x8
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

Main lift progressions:
70% 5x8+
75% 5x6+
80% 5x5+
85% 5x4+
90% 5x3+
95% 5x2+

...then do it all again with 5kg more, and retest. You should be easily tripling (and more) the starting 1RM inside of the 10-12 weeks

B/C/D/E change to something else after the first 6 weeks too.

The last set on the main lift is "+" which is "as many reps as you can do, without failing".

Most of you won't do this for the next 12 weeks tho. Despite claiming you want to be stronger.

Ya know why? Because the grass is always greener, and the above is REALLY hard work.

But there ya go. It's there if you want it.

I'lol shortly be at 95% for 2 reps at week 6. Being a 12 week program, do I add the 5kg to my 1RM and rework out the percentages again and start back at 5x8?

Hanley

Dtp1979 wrote: »

I'lol shortly be at 95% for 2 reps at week 6. Being a 12 week program, do I add the 5kg to my 1RM and rework out the percentages again and start back at 5x8?

Yah or might be better to add 2 reps to each set for the first 3 weeks, and 1 rep to each set for the second 3 weeks (on the As only)

Dtp1979

Hanley wrote: »

Yah or might be better to add 2 reps to each set for the first 3 weeks, and 1 rep to each set for the second 3 weeks (on the As only)

As in start back at 5x10, 5x8, 5x7 then 5x5, 5x4, 5x3?
Is that with the 5kg added to the max then recalculated?

Hanley

Dtp1979 wrote: »

As in start back at 5x10, 5x8, 5x7 then 5x5, 5x4, 5x3?
Is that with the 5kg added to the max then recalculated?

Yes to the first. No to the second.

If adding weight, dont add reps.

Dtp1979

Hanley wrote: »

Yes to the first. No to the second.

If adding weight, dont add reps.

Ok I'll go with the added reps.
Finding the program great. Definatley getting stronger.
Thanks

Hanley

Dtp1979 wrote: »

Ok I'll go with the added reps.
Finding the program great. Definatley getting stronger.
Thanks

Cheques made payable to James "strength jesus" Hanley please.

Any numbers you can feedback yet?

Dtp1979

Hanley wrote: »

Cheques made payable to James "strength jesus" Hanley please.

Any numbers you can feedback yet?

Nothing yet really. A total newbie to any kind of program like this. I'll test my 1RM after the 12 weeks. I'm sure I'll smash it. I'd say if I tested today is probably beat them too. Actually raging I'm going on holidays and the fact it's disrupting the last couple of weeks of the program for me but I'll manage something

Dtp1979

Can anybody reccomend some good B/C/D/E excersises for deadlift day?
I'm doing trap bar deadlifting as I have to watch my lower back.
For the first six weeks I was doing lat pulldowns which I'll change to BW pullups for the next 6.
I was doing seated cable rows, reverse flys, shrugs and core work.

caviardreams

Are you just looking at back work, or glute/hams too?

Rack pulls maybe? Barbell rows too - if you are looking at posterior chain stuff generally, RDLs, glute pull-throughs, back extensions could possibly work for the accessory lifts, though I'm no expert.

Dtp1979

caviardreams wrote: »

Are you just looking at back work, or glute/hams too?

I do a lot of leg work on squat day so I was hoping those Doms only came once a week.

Alf Veedersane

Barbell rows and RDLs anyway. Pull throughs or hamstring curls or step ups

Alf Veedersane

Dtp1979 wrote: »

I do a lot of leg work on squat day so I was hoping those Doms only came once a week.

What do you do on that day?

Dtp1979

Alf Veedersane wrote: »

What do you do on that day?

A squat
b front squat
C walking lunges
D leg curls
E leg extensions
I do 3x10 calf raises after that