Just finsihed week 1 of 32.2. Doing the 3x week, over 80kg program.
Additional info: 47 yrs old, "coming back" after a knee injury (partially torn medial meniscus in April of this year). Decided to do the over 80 cycle as a "get back into it" cycle, thought being the squattting 2x a week would either a) help my injuries, or b) kill me. Also- used oly weightlifting shoes to squat in instead of my usual Chuck Taylors to see how that would affect my knees.
Bodyweight: before 215ish lbs, after same. (Plan on getting back down below 200lbs during the next cycle)
Maxes before: used Sq- 475 lbs , bench 305 lbs, deadlift 505 lbs
Program- over 80kg
Modify- Did main lifts as indicated (first weeks of 37.2 did close grip bench with fat bar on Day 3 instead of bench)
Did not do additional exercises as prescribed. Did ad in rows, ghr, on some days . Added an overhead press day and did tricep/arm work on this day also--average once per week)
Also- missed a week during first 4 weeks- out of town- so repeated the entire week. Missed two days of a week during second 4 weeks, picked up where I left off instead of repeating entire week.
Maxes after- will not try new maxes for 3 more weeks.
"Test"" week this week ( week 1 of 32.2) - Squat- hit 475 (100%) then 500 (105%) pretty solid. (weight in pounds)
Bench- hit 305 lbs (100%), got 320 lbs (105%) but butt came off bench a litte so I did not count it.
Deadlift- got 505 lbs (100%) then 530 lbs (105%).
Thoughts feedback: happy with results so far. Will see what happens in 3 weeks trying to "max" with a mock meet. The volume etc worked well for me- considering my age and working thru some injuries this year. Can't wait to start a new cycle and hit a real meet early next year. Next cycle I will also try to add some addtional exercises after the main lifts or on off days (mainly hamstrings, rows, chins, overhead). Also plan on getting back to losing some bodyfat by rowing or cycling a few times per week.
Overall very happy with results so far. 3x week works out great with my schedule and allows me the flexiblility to add in another day for auxiallar lifts and/or add in lifts after the main lifts that day.
Thanks for the programs and all the great advice on the forums!!
Ps- raw, rehbands knee sleeves on squats, no wraps, belt, etc on anything.