The Intelligent & Relentless Pursuit of Muscle™
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Training Programs
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PSlave
Level 10

Join date: Aug 2004
Location: Minnesota, USA
Posts: 501

I'd be interested in hearing what everyone is doing in terms of lifting programs, and I'm sure that would be beneficial to others as well. Doesn't really matter if it's a "formal" program designed at T-Nation or some other site, or if it's just one you came up with on your own. Might be great fodder/inspiration as lifters contemplate some changes.

I'm in the last month of a periodized Glenn Pendlay 5x5 program. My last several months -- roughly since joining the BOI -- have been spent on a Bill Star 5x5. I've seen some excellent results on both, and am at the strongest I've ever been for deadlifts, squats and DB bench. Both programs are posted over at Stronglifts.

I'm getting close to being fried, so I'll probably switch programs after January 15th, which is when I plan on having hit 315 on the deadlift and squat (yes, I know, kind of unbalanced). I'll probably go with an OVT or similar style program, though I've been watching jab1's progress on CT's HPM program with interest.

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Enders Drift
Level 2

Join date: Oct 2009
Location: Florida, USA
Posts: 1377

I've never used a set program before, don't believe in them. This is roughly what I do - the accessory exercises vary from time to time but there are some that are my staples.

Monday: Bench Press, Overhead Tricep Extensions using these special handles, Incline Bench
Tuesday: -
Wednesday: Deadlift, Reverse Hypers, Abs
Thursday: -
Friday: Viking Press, T-Rows, Weighted Pull-ups, DB Shoulder Press, Face Pulls, Reverse Flies, Savicka Press
Saturday: Squats, Romanians, GHR, Sled Drag
Sunday: -

Occasionally I'll add in Farmer's Walk and Tire Flipping. I was also doing Proxy Stone lifts for a few weeks on my leg day but as I got better at it in the legs it destroyed my forearms.

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PSlave
Level 10

Join date: Aug 2004
Location: Minnesota, USA
Posts: 501

Wicked Friday. I forget... do you work out at home or at a gym? If at a gym, did you have to bastardize something to turn it into a Viking Press?

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Enders Drift
Level 2

Join date: Oct 2009
Location: Florida, USA
Posts: 1377

At a gym and no we have a viking press station. Its a really small gym so I do it one arm at a time but some of the guys pull it out into the middle of the room to do both arms at once.

Its basically two of these that were welded onto a base with I'd guess 1'6" of space between them: http://www.fullcirclepadding.c...

So I guess something was bastardized but it wasn't by me :)

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hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6704

I'm not a big fan of programs IN MY CURRENT SITUATION, because I have to constantly adapt my workouts to adapt with the stresses, hours, and other BS at work, being in the Marines and all.

Having said that, I can't deny the strength gains MANY people I know have been seeing from 5/3/1...

Also, something to keep in mind people; when you start feeling "burnt out" from a program...maybe all you need to do is reduce frequency and/or volume a little bit, or swap in some exercise variations to avoid overworking/underworking certain muscles regularly. Hips feeling beat up from back squats? Try narrow stance front squats every 3rd or every other session instead. Triceps always getting too much work from bench variations? Use DBs more often for benching exercises, and avoid locking out most reps to keep constant tension on the chest. Little tweaks like that can make ALL the difference in the world.

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PSlave
Level 10

Join date: Aug 2004
Location: Minnesota, USA
Posts: 501

ED, I'm jealous. Never done Viking Presses before, but suddenly have the urge. H4M, thanks for the advice!

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Efeguwewe
Level

Join date: May 2009
Location: Missouri, USA
Posts: 261

Don't mean to breath some life into a 4 month dead thread but I was wondering what some of you guys have gotten the greatest success from? My formal lifting program experience follows as:

Sheiko
5x5
5/3/1
Sheiko
Hepburn Training method

I'm currently not following any formal training as I was burnt out from Hepburn after couple of months. right now my method of lifting is a toned down volume of Sheiko with more upper body frequency and not hitting a Big 3 lift 2x in 1 day. I've heard about guys getting results off Juggernaut and modified version of 5/3/1 but from my experience, 5/3/1 my bench numbers regressed even though I was hitting Pr's weekly. I guess this for me is what would be a program suggestion for myself as a guy who like volume in the 1-3 rep range?

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