...Rite of Passage with squats at the end of each ladder and no or very little work on the variety days. I have come back to the RoP a couple of times and I usually look for something different when looking at a KB makes me sick. 45 minutes of C&P ladders...
PtP is another routine I would like to go back to. I like simple programs that allow me to shut off my brain and do the work.
Edited by Hypster on 02-19-14 05:04 AM. Reason for edit: No reason given.
I think there's a very subjective element to what makes a 'favourite' program. I think left to my own devices I would often end up doing what I want to do versus what I probably need to do at a given time.
Acknowledging that, programs and templates I have soft spots for:-
1. WS4SB: I have never been stronger in the back squat and bench than when on this program in my 20s. And it isn't even an entirely strength-focused program. There's enough hypertrophy work and room for a little conditioning that it feels like a very good all-round program to me. I feel like it develops athleticism. I've tried other upper / lower splits but few of them have the feeling of variety that WS4B in its different incarnations has. Downsides: My max effort work these days is a little more conservative and cautious than it probably was in the past, but I think there is merit in doing several sets up to a 'kind of max' for that day, and trying to keep beating that until it's time to cycle in a 'different but same' movement and start again.
2. 40 day - EES version: The best way to approach near daily high frequency training, IMO.
3. MMS Lite - In the absence of having done the regular MMS program I put this in here. When I did it earlier this year it felt like one of the best hypertrophy programs I ever did. Three times a week and challenging but managable chunks of hard work.
4. Any full-body hypertrophy routine, like the Dave Draper 3-day-a-week program on this site. Lots of exercises, a couple of sets in a high rep range of each. I'm not sure this is the *best* thing for me, but I can only say that I always enjoy these workouts, rarely seem to get injuries from them. Dare I say it, 'the pump' still has an enduring appeal. At some point in the future I'd like to try Bryan Haycokc's HST, which seems like a fairly systematic evolution of this type of training.
5. CrossFit - Ha! Just joking. Sort of. Although I think there is a tremendous amount wrong with how CrossFit is implemented (if we can call it a 'program' at all), it's put barbells in the hands of a hell of a lot of people, and been a waystation on the way to more sensible forms of training for a lot of people, myself included. It's also how I met my wife, so it can't be all bad.
Edited by RoryQ on 02-19-14 05:51 AM. Reason for edit: No reason given.
Boy I have really been thinking about this for a while. I guess using the standard 5x5 template is my favorite program because you can use the big lifts, keep track of volume/weight increases and you can focus on a single lift if needed.
Har har har. You've had your fun gentlemen. The point is well-taken.
But I can't help but point out - if one can PR on "OPAD," is there really an issue to begin with?
Granted, maybe a triple with 75 lbs in the standing one-arm DB is a laughable PR. But all things being relative...
Or maybe more progress could have been made with greater consistency? Speaking of relativity, let me borrow your time machine.
It's still "the road, not the inn," right?
I would go with the evidence of how your body feels and performs over training theory/dogma spouted by "experts" on internet fora (myself included). If you're lifting more weight and getting stronger it means what you're doing is working.
“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble. ~ Emersonâ€
― Dan John, Mass Made Simple
I'm on my second run of OLAD. Two weeks in, just one-arm DB pressed my lifetime best for three reps. I think OLAD, rotated with Easy Strength/40 Day Workout, would be about as good as it gets.
Actually finished the program. (Please, hold the applause.) Now actually going to take the prescribed rest. Then, actually going to do what I planned next in my log. Or else Alpo.
Maybe I have everyone's 'tough love' to thank here.
Work does things. Hard things take time to do. Impossible things take a little longer. -Percy Cerutty
In the past it was always Randall Strossen's Super Squat program. Having just gotten back into it "seriously" over the last year, that's why I'm here. Lot's of great info here gentlemen. I've got lots of research to do. If a 68 year old guy can pull a 500 lb. dead at 161 lb., it's hard not to pay attention to that "favorite" program.
One of my favorite workouts is a version of the pyramid.
About 25 years ago the guy who introduced me to it gave me a sheet filled with rows of numbers, which were weights to be used in successive sets, I assume based on percentage of 1 rep max or something. Pretty flat pyramid, smaller jumps in weights than you'd expect. Way it worked was when you completed the sets on a given row during a workout you moved up to the row below it for the next workout.
For upper body exercises, the reps were 8,6,4,3,2,1,4 - with the last set being a back-off set. The lower body reps were 10,8,6,4,2,1,6.
Every once in a while I pull this workout out -- I think it's still buried in a box inside an old copy of the Encyclopedia of Modern Bodybuilding. I have never failed to make gains on it, at least for a while. Usually once I moved up a few rows I got tired of messing around with the 5 and 2.5 lb plates and started moving up in bigger jumps.
“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble. ~ Emersonâ€
― Dan John, Mass Made Simple
Been enjoying doing 50/20 for a few weeks now with trap bar deadlifts and one arm KB presses...
...but starting to feel stiff, sore, hungry, tired and a bit beat up.
Taking a lot to not revert back to what I think is naturally my favourite workout ...essentially just playing with kettlebells and doing swings, goblet squats, presses and snatches and some chinups every day.
I've found a 12 week Dave Bates lower volume, sheikoish program from a forum a while back.
I've been running through week 5-8 back to back for about 5 months now and I'm stronger than ever.
The 12 weeks are 4 weeks low volume sheiko, then 4 weeks with a bit higher volume and the 4 last weeks are a peaking cycle. So I'm just running the 4 weeks in the middle again and again just adjusting the weights up by 5kgs for Sq and DL and 2,5kg for bench and I haven't stalled yet, and the working weights for this last cycle actually moves and feels lighter than ever :)
Luke, it will definitely do that to you after awhile, particularly if you don't take the back-off weeks. And double particularly if you've got other stressors in life taking a larger toll than usual...
Luke, it will definitely do that to you after awhile, particularly if you don't take the back-off weeks. And double particularly if you've got other stressors in life taking a larger toll than usual...
Need to recheck my log and see if I'm due that back off week or not.
I was thinking an option for back off week could be to drop the weights right down and do 3-5 sets of 10.
Don't think Bryce's heavy singles idea would be that good for me right now. And if I don't train at all I might go mental.
Nothing has ever worked better for me than a minimalist program done twice a week. Nothing to plan, calculate, or obsess over. Just pick a handful of exercises and do them twice a week for up to 3 months. Then take a week off and pick a new group of exercises and do it again. I've found it's best to do one workout on Saturday when I have time and the other one on Wednesday evening. Really frees up your time during the week. It's a little hard to get used to cuz it feels like you should be training more. But turns out, with everything else I do, it's plenty. I grow more by lifting less.
“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble. ~ Emersonâ€
― Dan John, Mass Made Simple
I think there's a very subjective element to what makes a 'favourite' program. I think left to my own devices I would often end up doing what I want to do versus what I probably need to do at a given time.
Acknowledging that, programs and templates I have soft spots for:-
1. WS4SB: I have never been stronger in the back squat and bench than when on this program in my 20s. And it isn't even an entirely strength-focused program. There's enough hypertrophy work and room for a little conditioning that it feels like a very good all-round program to me. I feel like it develops athleticism. I've tried other upper / lower splits but few of them have the feeling of variety that WS4B in its different incarnations has. Downsides: My max effort work these days is a little more conservative and cautious than it probably was in the past, but I think there is merit in doing several sets up to a 'kind of max' for that day, and trying to keep beating that until it's time to cycle in a 'different but same' movement and start again.
2. 40 day - EES version: The best way to approach near daily high frequency training, IMO.
3. MMS Lite - In the absence of having done the regular MMS program I put this in here. When I did it earlier this year it felt like one of the best hypertrophy programs I ever did. Three times a week and challenging but managable chunks of hard work.
4. Any full-body hypertrophy routine, like the Dave Draper 3-day-a-week program on this site. Lots of exercises, a couple of sets in a high rep range of each. I'm not sure this is the *best* thing for me, but I can only say that I always enjoy these workouts, rarely seem to get injuries from them. Dare I say it, 'the pump' still has an enduring appeal. At some point in the future I'd like to try Bryan Haycokc's HST, which seems like a fairly systematic evolution of this type of training.
5. CrossFit - Ha! Just joking. Sort of. Although I think there is a tremendous amount wrong with how CrossFit is implemented (if we can call it a 'program' at all), it's put barbells in the hands of a hell of a lot of people, and been a waystation on the way to more sensible forms of training for a lot of people, myself included. It's also how I met my wife, so it can't be all bad.
Funny thing regarding crossfit is that the top crossfit athletes in Sweden is very meticulous about how their programming. Unfortunately that doesn't seem to spill over to the crowd who continue to do the random WOD:s without thought or progression.
Having said that...
Full body hypertrophy routines are good. I always get in really good shape when I'm on them.
*HST one of my favorite programs.
*Bill Starr 5x5
*ÖAK:s PL program (slightly modified)
Good morning people
Nowadays i´m enjoying simplicity and not over thinking, just a table with 6 options and a dice or 4 weeks of some specific workout, so my favorite training is the Clean+Press+Squat, and why? Versatility.
- Armor building complex, rol the dice 2-12 sets no thinking, just do;
- Play with Rounds
- Strength Aerobics (1Kb, 2Kb, various weigths);
- Play with reps at density style workouts;
- Medium, Ligth, Heavy Workouts;
- Ladders Style Workouts;
- Adding one exercise at the begining of the complexo r at the end;
- Alternate clean+press+squat workouts with Swings+push ups workouts
- Geoff Neupert Strong with C+p+S
- EMOM workouts;
- 5x5 heavy non complex workout
- Dry Fighting Weight;
Since starting ES4FL through Olympic Lifting, honestly it is very quickly becoming my favorite program of all time. I cannot believe the body composition changes I've had after only 20ish workouts.
I remember Dan writing an article a decade or so ago titled "my favorite program of all time" that was "the drill" plus front squats 1-2 days a week plus fat bar deadlifts and presses 1-2 days a week with a ton of loaded carries, throws, sleds, three days a week as well. I've always wanted to try that one. Maybe after I reach my goal on the ES OL program.
