Deathbench results reddit

Lifting began seriously throughout Junebut I played sports competitively throughout my life. She played for a year of lacrosse college as well, but she stopped and has done nothing but raise since then. Without revealing too much, the program consists of two 4-week sessions and a two-week phase, with the volume gradually decreasing and the volume increasing gradually.

Spends week 11 testing new 1RMs, and week 12 is deload. Linear period is relatively standard, but Ben builds it well. Weekly cleavage is a four-day full-body routine, with two thick days and two light days. Light days use shapes close to competing elevators. For example, Day 1 of Week 1 looks like this:. It looks like low volume, which is for sure, but he kicked my ass every time I ran it.

This is likely because of my poor conditioning constantly. Weights for this type were all over the place, trying to reach about RPE of most 8 days. In theory, this would help fix my shit bench. Surprisingly, this had no negative effect Big on my results, I am now mostly pain-free. Many percents felt very light, especially for standing in the switch position and locking the handle piston, which usually increased dramatically.

[PROGRAM REVIEW] Ben Pollack’s Free Intermediate Program (2 Cycles)

I still track any weight I did every week to make sure I was continuing to make progress in all the elevators. Nothing new or revolutionary here. I focused primarily on maintaining my weight in the range. I also took creatine inconsistently, because I am stupid and forgot to put it in my coffee. No other supplements have been taken, as coffee and oatmeal are served before exercise most of the time.

Stretched irregularly, mostly whenever I began to feel the pain was on the horizon. I also started to put a lot of pain in the elbows while I was squatting, probably due to not leaning forward enough and holding me in my arms.

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To avoid this, I extended the elbows between each group of squats, which seemed to help a lot. Hoping to avoid this problem in the future by fixing my squat model. I took deload selected after session 1.Philippi added 35 Lb to his Deadlift after finishing this 10 week program, and stands by its effectiveness. Ed Coan never had beginners in mind when creating this routine.

deathbench results reddit

You should at least be an intermediate lifter before attempting the program. This is a very difficult program, and some of the numbers may even seem impossible. This is a tough routine, one of the toughest I have ever tried. You will want to run this routine alongside your current routine for the other lifts. Each workout consists of heavy deadlifts, speed deadlifts, and various lower back assistance work.

Before starting the routine you will need to know your current 1RM 1 rep maxand your desired 1RM. Your desired max can be anywhere between Lb above your current max, the average is about 30 Lb. All Deadlift work set percentages will be based off your desired max. The last 6 weeks of the program is focused on peaking your deadlift. Your volume will start to decrease, and the rest periods between your speed deadlifts increases.

Accessory work is planned for 9 weeks out of the 10 week program. Weeks will been done in a circuit format, weeks will not be performed in a circuit, weeks volume drops, week 9 most assistance exercises are dropped and volume drops, and week 10 does not require any assistance work. Power Shrugs are added starting at week 5. You will base your shrug numbers off of your original 1RM deadlift, not your desired 1RM.

A total of 4 assistance exercises will be performed see table below. They must be performed in a circuit format, resting 90 seconds between each exercise, but do not super set. Perform 8 reps with each exercise resting 90 seconds between each. Take minutes between the end of one circuit, and the beginning of the next. Perform this for a total of 3 sets. At the end you should have completed each exercise with 3 sets of 8 reps.

Do not circuit. Perform each exercise for 3 sets of 5 reps, rest for seconds and move onto the next assistance exercise. The amount of sets decrease to 2. Again, do not circuit. Perform each exercise for 2 sets of 5 reps, rest for seconds and move onto the next assistance exercise. During week 9 you will only perform power shrugs and stiff leg deadlifts as seen in the table below.

Perform each exercise for 2 sets of 5 reps. Below is the full routine, and a link where you can customize, print, or download to your device. Just plug in your max, and let it do the calculations. You can also print, or download. There have been claims of Deadlift gains anywhere from pounds from this routine.

deathbench results reddit

Around a 30 pound gain is the average. Your potential gain will come from the desired 1RM you enter in the spreadsheet above.The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program. The 6 day version is structured as a PPL variationbut the general principles are the same.

PHUL is an ideal program for the lifter that wants to continue to develop their strength in heavy compound movements like the squat, bench press, overhead press, and deadlift, but also want to add size to their physique.

deathbench results reddit

The PHUL program even calls for supersets to add additional challenge to the workouts. It features pretty explicit guidelines for the hypertrophy work as well, which is helpful for athletes seeking a bit more guidance for accessory movements. Even though the spreadsheet contains 13 weeks, it progresses weights in 4 week intervals. So the program is essentially 4 weeks long before recalculating gains and programming off of those new maxes. Make sure you fill in actual values for the pink numbers.

This will auto-calculate other weights for you. The weights shown in the spreadsheet are a sample. You will need to determine your own.

5 Day Split Workout Routines (Program Collection)

The spreadsheet is meant mostly as a log so you can track progress on the PHUL template. Spreadsheet Source. PHUL Spreadsheet.

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However, some of these PPL training sessions might work upper and lower body muscle groups in the same session. For example, a pull training session often includes deadlifts and rows.

These would be split into lower deadlift and upper rows training sessions for PHUL. Overall, both are better suited for intermediate lifters, with PHUL being a better starting point. For more details, see this great blog post by Gym Minutes. Developed by Dr. Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of…. Developed by Stephan Korte, the 3x3 program is a two-phased powerlifting program: one high volume,….

deathbench results reddit

Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in…. One of the most popular novice lifting programs, Starting Strength is a textbook literally strength…. Another spinoff of Bill Starr's 5x5, Madcow 5x5 incorporates bodybuilder-friendly assistance work along with lots….

Korte 3x3 Spreadsheet Developed by Stephan Korte, the 3x3 program is a two-phased powerlifting program: one high volume,…. Hepburn Method Powerbuilding Program Spreadsheet Doug Hepburn has become synonymous with brute force and sheer simplicity. Starting Strength Routine Program Spreadsheet One of the most popular novice lifting programs, Starting Strength is a textbook literally strength….It only programs the bench press and squat movements.

Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. The results? Well, see for yourself…. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program. Written by Calgary Barbellthe 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet.

Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot. Dark Horse Program Overview Notes directly from Brian: Fill in your competition lifts and 1RMs in the spreadsheet In each wave, for each of the first 4 days, set your conditioning workout Pick a variation for each ME Wave In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise [Read more…].Lifting began seriously throughout Junebut I played sports competitively throughout my life.

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She played for a year of lacrosse college as well, but she stopped and has done nothing but raise since then. Without revealing too much, the program consists of two 4-week sessions and a two-week phase, with the volume gradually decreasing and the volume increasing gradually.

Spends week 11 testing new 1RMs, and week 12 is deload. Linear period is relatively standard, but Ben builds it well. Weekly cleavage is a four-day full-body routine, with two thick days and two light days. Light days use shapes close to competing elevators. For example, Day 1 of Week 1 looks like this:. It looks like low volume, which is for sure, but he kicked my ass every time I ran it.

This is likely because of my poor conditioning constantly. Weights for this type were all over the place, trying to reach about RPE of most 8 days. In theory, this would help fix my shit bench.

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Surprisingly, this had no negative effect Big on my results, I am now mostly pain-free. Many percents felt very light, especially for standing in the switch position and locking the handle piston, which usually increased dramatically.

I still track any weight I did every week to make sure I was continuing to make progress in all the elevators.

Nothing new or revolutionary here. I focused primarily on maintaining my weight in the range. I also took creatine inconsistently, because I am stupid and forgot to put it in my coffee. No other supplements have been taken, as coffee and oatmeal are served before exercise most of the time. Stretched irregularly, mostly whenever I began to feel the pain was on the horizon. I also started to put a lot of pain in the elbows while I was squatting, probably due to not leaning forward enough and holding me in my arms.

To avoid this, I extended the elbows between each group of squats, which seemed to help a lot. Hoping to avoid this problem in the future by fixing my squat model. I took deload selected after session 1.

My training was also inconsistent in general because of life — who had thought that 20 weeks of life could be a lot of interruptions? With the addition of the 5th pause day in cycle 2, I changed the structure to an 8-day cycle instead of the usual week length. I felt that this helped me avoid injury, but the evidence here is completely incorrect and is mostly based on my belief that the week is an arbitrary length of program structure. I am very happy with how the squat and the thin have progressed in this program.

I forgot all the cues I was using: I threw my elbow again instead of keeping it under me, didn't clash with meanings, etc. I'll do better next time. Deadlift was a big surprise given the time it took for the holiday I finished. Arbitrary target of kg hit a great feeling. I tried to attract right after I was given a good feeling but I couldn't even move. Well, to The seat was incredibly frustrating, and I think I found out why it didn't rise as much as I had hoped:.For spreadsheets: nSuns Program Spreadsheets.

Lift Vault only wants to share reviews that will be useful for other members. Please follow these guidelines when submitting a review via the comment section:. Reviews that do not follow these guidelines will not be published though if you include your contact information, you will be contacted and have an opportunity to improve the quality of your review.

Running a half marathon is far from impossible for most healthy individuals, but does require…. Save my name, email, and website in this browser for the next time I comment. Eventually I got burnt out too with it but I might go back to it at some point in the future.

Should you try it? Why I've Stopped N-Suns Hitting A Bench Plateau Comments Rating 0 0 reviews. Half Marathon Training Program Spreadsheets Running a half marathon is far from impossible for most healthy individuals, but does require…. Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets As old as time itself, these peaking programs can be run for squat, bench, and…. You'll find…. Leave a Reply Cancel reply.A 5 day split workout program is a lifting routine that focuses on different muscle groups or lifting movements per day.

For strength or powerlifting programs, each day is usually centered around one or two compound movements e. There are many different versions of nSuns, which the 4 day version being especially popular. For those looking for a 5 day program, an additional bench press day is added. So if you normally pull conventional, sumo deadlift would be your alternate deadlift stance.

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While these programs are absolutely designed for powerlifters and strength athletes in mind, they can also be run by athletes looking to improve their physique through hypertrophy. This is a high volume program with lots of accessory movements, making it ideal for hypertrophy.

This program is primarily designed to induce muscular hypertrophy, not set new maxes on your lifts. The program has lots of notes in the spreadsheet also available on the program detail page that I recommend you read before starting. This self awareness will come naturally after a few weeks and is an important aspect of training.

Starscream autoregulated hypertrophy program LiftVault. The Greg Nuckols 28 Programs collection is one of the best free powerlifting programs made available on the internet.

The spreadsheet collection is broken into 3 lifts squat, bench press, deadlift3 frequencies 1x weekly, 2x weekly, 3x weeklyand 3 load levels beginner, intermediate, advanced. For more detail, Greg has an accompanying program guide available for free on his site, you just need to provide an email address. This is a 7 week powerlifting program from Brendan Tietz.

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It could be used for meet preparation, though the relatively high amount of accessory work is less than ideal in the final weeks before a powerlifting meet. This program has two blocks: a volume block and an intensity block. The volume block lasts 3 to 4 weeks depending on if you want to repeat week 1 after week 3 as a mini deload and the intensity block lasts 3 weeks. Each day of a program week focuses on something different. Daily training focuses are either volume, technique, hypertrophy, or accessories.

This lets the lifter focus on strength work as well muscle growth i. This is a 12 week daily undulating periodization program by Brendan Tietz. It is well suited for general strength training, physique goals, and off-season powerlifting training. It uses a mix of percentage-based programming as well as RPE. I definitely recommend watching the video below to better understand how to effectively use the program.

One thing I love about this program is the amount of exercise variation. This is especially good for identifying and fixing weak points in the big 3 lifts. Again, Brendan Tietz kindly provides a great overview video for this 12 week submax DUP powerlifting program. For more detail, please see the Megazord Program page. Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other…. Updated the spreadsheet to hopefully be a little easier to use.

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