Messages

1

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program (post your results)

« on: April 20, 2015, 06:36:33 AM »

I am happy with another month of forward progress. I had some hitching on DL attempts, I am thinking about using rack pulls instead of DL below knees (or below knees off blocks) on next cycle. Should I run intermediate large load now or stick with intermediate medium load with inflated maxes?

If you think you were held back and could have made more progress with more volume, use more volume. Likewise for inflating intensity. Of the two volume is typically the way to go. If you're not really sure that they were problems then adjust your additional exercises to work on technique issues and repeat the program.

Thanks. I think iI will go with more volume. Gonna start this week on next program.

2

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program (post your results)

« on: April 03, 2015, 04:40:07 PM »

The app has suggested I switch to Intermediate - Medium Load prep cycle I, I will try and run this with 10% inflated maxes.

So I finished running this cycle, I was on week two when I got your advice.

*Body weight before: 163 lbs

*Maxes before: Squat 240 lbs Bench 180 lbs DL 315 lbs total: 735 lbs (all gym maxes)

*Program - under 80kg, Intermediate - Medium load prep cycle I

*Did you modify it? No

*Body weight after: 170 lbs

*Maxes after: Squat 255 lbs / Bench 185 lbs / DL 315 lbs total: 755 lbs (all gym maxes)

*Any other thoughts/feedback

I am happy with another month of forward progress. I had some hitching on DL attempts, I am thinking about using rack pulls instead of DL below knees (or below knees off blocks) on next cycle. Should I run intermediate large load now or stick with intermediate medium load with inflated maxes?

3

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program (post your results)

« on: March 06, 2015, 05:41:09 AM »

Try the intermediate with large load and run it all the way through. You'll also need to increase your calorie intake. You're thickness is bit low for your height and that should be your major focus besides good technique for the time being. Consider strength gains to be secondary effect of a mass increase.

Thanks. Gaining weight is a focus, I have been tracking macros to make sure weight is trending upward. I think 180-ish lbs is my medium term goal. I have already done week 1 of the medium load prep 1... I'll check out the large load to potentially switch.

4

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program (post your results)

« on: March 05, 2015, 07:50:39 AM »

1.75m / 25 / M

5

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program (post your results)

« on: March 03, 2015, 08:18:29 AM »

*Body weight before: 160 lbs

*Maxes before: Squat 240 lbs Bench 180 lbs DL 280 lbs total: 700 lbs (all gym maxes)

*Program - under 80kg, Intermediate - Medium load prep cycle II

*Did you modify it? no

*Body weight after: 163 lbs

*Maxes after: Squat 240 lbs / Bench 180 lbs / DL 315 lbs total: 735 lbs (all gym maxes)

*Any other thoughts/feedback

The bench intensity seemed low. I felt my squat strength peaked week 2 and then dropped off.

Overall I enjoyed the program and volume. Hoping for better results with squat and bench this time around.

The app has suggested I switch to Intermediate - Medium Load prep cycle I, I will try and run this with 10% inflated maxes.