CelticStrength
Total Posts: 13
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04-08-21 11:59 AM - Post#909513
With lockdown slowly but surely lifting here and numbers stabilising I’ve got access to a friends gym. Up until January I had been doing powerlifting training (Pavels 80/20 - Link Below) and thoroughly enjoying it to the point I want to start getting into competitions. Since the lockdown I’ve done some kettlebell programmes at home which has sustained much of my strength.
At present there are no competitions confirmed for this year due to COVID so it’s difficult to plan out long term programmes. My plan is to just keep improving my 1RM (without actually testing it too often so as to keep down risk of injury).
Does anyone know any tried and tested programme that focus on the 3 big lifts? I’m looking to train 5 days per week. I’m currently reading easy strength and it seems like a great option if I do Squat, Bench, Deadlift, Swings and Loaded Carries. Are there any powerlifters on the forum that think this wouldn’t work?
Also would anyone have tips on good resources for planning long term powerlifting programmes ie pre competition, post completion etc and powerlifting in general. I’ve found a real interest here so would like to learn as much as possible whilst sticking to a programme for the next 6 months that will see large gains without the distraction of my learning causing me to overthink.
FYI reason I’m not keen to continue the below programme is that I want more volume over the course of the week.
Current 1RM:
Bench - 80kg (my weak spot generally)
Squat - 130kg
Deadlift - 145kg
https://www.google.ie/amp/s/tim.blog/2008/12/18/pavel-802 0-powerlifting-and-how-to -add-110-pounds-to...
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Jordan D
Total Posts: 771
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I’m looking to train 5 days per week. I’m currently reading easy strength and it seems like a great option if I do Squat, Bench, Deadlift, Swings and Loaded Carries. Are there any powerlifters on the forum that think this wouldn’t work?
I did this once. It was too much. Recovery becomes a problem with both the squat and deadlift included. You could get 8 weeks, but I suspect it’ll leave you feeling creaky.
I’ve always wanted to try doing Kyle’s 4-day version of ES from the sticky, using bench and deadlift, with a 5th day where you only work up to a single top set of squats then do mobility.
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DanMartin
Total Posts: 20705
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It has been awhile since I stepped onto a platform, but I enjoyed myself when I did. That said, I still have a few thoughts. First, last and always your training should revolve around the three lifts. I found three-days-a-week training optimal:
Monday
Heavy Squat
Bench Assistance - Dumbbell Press
Power Clean
Wednesday
Light Squat
Heavy Bench
Dumbbell Row
Friday
Light Bench or Dips
Deadlift
Curls or Pull-Ups
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Browser
Total Posts: 507
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-Pick a competition and enter it. Don't put it off. Knowing you have to lift on a platform in front of judges and spectators in X weeks will focus you like nothing else.
-I wouldn't do Easy Strength if you want to compete. You need to learn to strain against challenging loads.
-I am partial to Sheiko for cookie cutter programs. They focus on the main lifts with minimal fluff. You can use them to peak for a meet and for offseason training. Look here: https://liftvault.com/programs/powerlifting /sheiko-spreadsheets/
-VERY IMPORTANT: Learn the rules and commands of the federation you are competing in and practice them in training. You want them to be ingrained so you don't have to think about them at the meet when you're nervous.
-At your first meet your goals should be to have fun and go 9 for 9. And for goodness sake don’t even think about cutting weight.
Good luck!
"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton
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Edited by Browser on 04-08-21 04:25 PM. Reason for edit: No reason given.
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vegpedlr
Total Posts: 1179
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04-08-21 07:56 PM - Post#909525
Wendler’s 5/3/1 has its roots in powerlifting. It’s meant to be followed indefinitely, as you recalculate maxes and take a step back when progress stops. You could do one of his programs until a competition hits the calendar, then switch to s specific preparation program.
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Justin Jordan
Total Posts: 854
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04-08-21 07:59 PM - Post#909526
Although once you get past the original 5/3/1 Wendler's lack of editor for the books makes them nearly incomprehensible.
Which is a shame.
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Browser
Total Posts: 507
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04-08-21 08:51 PM - Post#909527
That’s why I like Sheiko for plug and play spreadsheet type programs. 5/3/1 wasn’t designed for competing powerlifters and you have to make some weird and complicated modifications to peak for a meet.
"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton
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AAnnunz
Total Posts: 24932
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04-08-21 08:52 PM - Post#909528
Five days a week are too many for meet prep, unless you have extraordinary recovery ability. If you’re looking for more volume with plenty of practice on the powerlifts, take a look at Wendler’s 5-3-1 Boring But Big template. If you prefer Easy Strength, I’d be happy to lay out the slightly modified three day version I used to prepare for one of my meets. If neither of those smokes your shorts, you can’t go wrong with Dan Martin’s suggestion.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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vegpedlr
Total Posts: 1179
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At present there are no competitions confirmed for this year due to COVID so it’s difficult to plan out long term programmes. My plan is to just keep improving my 1RM (without actually testing it too often so as to keep down risk of injury).
If there is nothing scheduled, and who knows when that will change, seems like 5/3/1 would be a good fit. Keep hammering away at one of the basic templates getting stronger until the world gets back to normal. When something gets put on the calendar for sure, then pick a peaking program.
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iPood
Total Posts: 2360
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04-09-21 12:32 AM - Post#909533
Five days a week are too many for meet prep, unless you have extraordinary recovery ability. If you’re looking for more volume with plenty of practice on the powerlifts, take a look at Wendler’s 5-3-1 Boring But Big template. If you prefer Easy Strength, I’d be happy to lay out the slightly modified three day version I used to prepare for one of my meets. If neither of those smokes your shorts, you can’t go wrong with Dan Martin’s suggestion.
Yes, please!
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Kyle Aaron
Total Posts: 1911
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I’ve always wanted to try doing Kyle’s 4-day version of ES from the sticky, using bench and deadlift, with a 5th day where you only work up to a single top set of squats then do mobility.
Do it. Tell us how you go.
By the way, I now call it... well, it goes like this:
Able Linear Progression to Swole - for previously sedentary noobs
Aesthetic Linear Progression to Swole - for those with recent training history
Athletic Linear Progression to Swole - for... well, the athletic.
Accessible Lazy Progression to Swole - my version of Easy Strength.
Edited by Kyle Aaron on 04-09-21 02:32 AM. Reason for edit: No reason given.
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CelticStrength
Total Posts: 13
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It has been awhile since I stepped onto a platform, but I enjoyed myself when I did. That said, I still have a few thoughts. First, last and always your training should revolve around the three lifts. I found three-days-a-week training optimal:
Monday
Heavy Squat
Bench Assistance - Dumbbell Press
Power Clean
Wednesday
Light Squat
Heavy Bench
Dumbbell Row
Friday
Light Bench or Dips
Deadlift
Curls or Pull-Ups
What rep scheme would you use for this? By heavy are we talking 90% and light around 70%?
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CelticStrength
Total Posts: 13
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I’ve always wanted to try doing Kyle’s 4-day version of ES from the sticky, using bench and deadlift, with a 5th day where you only work up to a single top set of squats then do mobility.
Do it. Tell us how you go.
By the way, I now call it... well, it goes like this:
Able Linear Progression to Swole - for previously sedentary noobs
Aesthetic Linear Progression to Swole - for those with recent training history
Athletic Linear Progression to Swole - for... well, the athletic.
Accessible Lazy Progression to Swole - my version of Easy Strength.
Kyle, where can I get a hold of these programmes?
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CelticStrength
Total Posts: 13
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04-09-21 07:56 AM - Post#909544
That’s why I like Sheiko for plug and play spreadsheet type programs. 5/3/1 wasn’t designed for competing powerlifters and you have to make some weird and complicated modifications to peak for a meet.
I've been playing around with these spreadsheets today, fantastic resource and the article also has links to other great resources. Thank you for sharing!
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CelticStrength
Total Posts: 13
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04-09-21 08:17 AM - Post#909545
Five days a week are too many for meet prep, unless you have extraordinary recovery ability. If you’re looking for more volume with plenty of practice on the powerlifts, take a look at Wendler’s 5-3-1 Boring But Big template. If you prefer Easy Strength, I’d be happy to lay out the slightly modified three day version I used to prepare for one of my meets. If neither of those smokes your shorts, you can’t go wrong with Dan Martin’s suggestion.
Thank you, if you could please share your 3 day ES version that would be much appreciated. In relation to the Wendler 5-3-1 I've started populating the BBB spreadsheet from liftvault, it's very comprehensive and I like how it plans out for the very long term, this is good with the current situation surrounding competitions.
To all,
One thing I want to clarify from the spreadsheet is that week 1 is 3 sets of 5 reps, week 2 is 3 sets of 3 reps and week 3 is the 5,3,1 then week 4 is 3 sets of 5 reps.
Also, can I swap the overhead press day with doing the same bench press routine as earlier in the week? Bench is my weakness and overhead press is not one of the 3 lifts so I don't want to waste any time. Unless I'm told the overhead press is going to improve my other 3 lifts then I want to drop this.
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iPood
Total Posts: 2360
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It has been awhile since I stepped onto a platform, but I enjoyed myself when I did. That said, I still have a few thoughts. First, last and always your training should revolve around the three lifts. I found three-days-a-week training optimal:
Monday
Heavy Squat
Bench Assistance - Dumbbell Press
Power Clean
Wednesday
Light Squat
Heavy Bench
Dumbbell Row
Friday
Light Bench or Dips
Deadlift
Curls or Pull-Ups
This could be easily turned into an Easy Strength program.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Browser
Total Posts: 507
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04-09-21 09:27 AM - Post#909547
Also, can I swap the overhead press day with doing the same bench press routine as earlier in the week? Bench is my weakness and overhead press is not one of the 3 lifts so I don't want to waste any time. Unless I'm told the overhead press is going to improve my other 3 lifts then I want to drop this.
5/3/1 is a general strength and conditioning program, NOT a powerlifting program. By the time you make enough changes to suit powerlifting it doesn't even look like the original and you're doing more calculating than lifting. There are better options.
"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton
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Jordan D
Total Posts: 771
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Five days a week are too many for meet prep, unless you have extraordinary recovery ability. If you’re looking for more volume with plenty of practice on the powerlifts, take a look at Wendler’s 5-3-1 Boring But Big template. If you prefer Easy Strength, I’d be happy to lay out the slightly modified three day version I used to prepare for one of my meets. If neither of those smokes your shorts, you can’t go wrong with Dan Martin’s suggestion.
I second this. The volume in 5/3/1 BBB will be fantastic for getting "easy wins" with the upper body. You may benefit from checking out the current " program party" over at the /r/gainit/ subreddit. They're doing 2 months of 5/3/1 Boring But Big Beefcake, 2 of 5/3/1 Building The Monolith, then 2 of the infamous and terrifying Deepwater program.
It's not powerlifting, but if you're young-ish and willing to eat and sleep, then 6 months from now you'd be well on your way to becoming a titan, and then you could REALLY make big strides into powerlifting.
Edited by Jordan D on 04-09-21 10:02 AM. Reason for edit: No reason given.
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DanMartin
Total Posts: 20705
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It has been awhile since I stepped onto a platform, but I enjoyed myself when I did. That said, I still have a few thoughts. First, last and always your training should revolve around the three lifts. I found three-days-a-week training optimal:
Monday
Heavy Squat
Bench Assistance - Dumbbell Press
Power Clean*
Wednesday
Light Squat
Heavy Bench
Dumbbell Row
Friday
Light Bench or Dips**
Deadlift
Curls or Pull-Ups***
What rep scheme would you use for this? By heavy are we talking 90% and light around 70%?
For the power lifts, and I will include the power clean, I like 5's. When a meet closes in, I'll go to 3's and 2's. Form is everything.
Each workout is a heavy day for one of the lifts. The light day is more or less a recovery day from the heavy day and that includes using the power clean for a light deadlift.
Don't overthink this. Powerlifting is a very straight forward endeavor.
One wrinkle that I liked was the use of a high rep back-off set for the squat and bench press. Specifically a 20 rep set for the squat and a set of 10-12 reps using a narrow grip for the bench press.
One other note, do not discount the dumbbell work. Just use one for the presses and rows. Getting good with pull-ups and dips will go a long way towards reaching your goal.
PS Feel free to include Suitcase Carries using that dumbbell.
*I really like the power clean. It did as much for my physical improvement as squats and deadlifts, maybe even more so. However, depending on your circumstances it could be a problematic lift. (I sought out a good coach to instruct me on the lift.) Many lifters who I've personally helped just did high pulls with good results. The version I used with them was just a straight pull from the deck with their hands in a clean width grip. Little to no arm action is involved. They would get up on their toes at the top while trying to crush their ears with their traps. Just like the power clean it is the violent start that pays the dividends. Another version of all of these pulls is the "dead-hang" versions. In many ways they are superior. But let's not worry about those right now.
** Dips are really good, but if you do not have access to dip bars long pause benches will be a good substitute.
***Same thing for pull-ups. If you don't have access to a pull-up bar curls are a good substitute.
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AAnnunz
Total Posts: 24932
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Five days a week are too many for meet prep, unless you have extraordinary recovery ability. If you’re looking for more volume with plenty of practice on the powerlifts, take a look at Wendler’s 5-3-1 Boring But Big template. If you prefer Easy Strength, I’d be happy to lay out the slightly modified three day version I used to prepare for one of my meets. If neither of those smokes your shorts, you can’t go wrong with Dan Martin’s suggestion.
Thank you, if you could please share your 3 day ES version that would be much appreciated. In relation to the Wendler 5-3-1 I've started populating the BBB spreadsheet from liftvault, it's very comprehensive and I like how it plans out for the very long term, this is good with the current situation surrounding competitions.
...Also, can I swap the overhead press day with doing the same bench press routine as earlier in the week? Bench is my weakness and overhead press is not one of the 3 lifts so I don't want to waste any time. Unless I'm told the overhead praaaaaess is going to improve my other 3 lifts then I want to drop this.
For ES, I simply switched the sequence and set up a linear progression:
Weeks 1 and 2
Monday - 2x5
Wednesday - 2x5
Friday - 5-3-2
Week 3
Monday - 2x5
Wednesday - 2x5
Friday - Singles
Week 4
Option 3 deload (unilateral lifts and Litvinovs)
Ran four of these minicycles. The third Friday of each (the singles day) was a mock meet. First time, top single was 85% of meet goal. Second, 90%. Third, 95%. Fourth, 100% (meet day).
Exercise selection -
Mondays and Wednesdays, the power lifts (speed and form work, per the original program) or slight variations to address weak points (in my case, paused squats for depth, close grip bench press for lockout, deficit deadlifts for explosive speed off the floor), rows, a carry (farmers, suitcase, sled, or prowler), and one or two correctives/prehab/weak point/bodybuilding movements (e.g., external rotations, face pulls, glute ham raises, leg curls, reverse hypers).
Fridays - Powerlifts (by the rules, no variations), chins, and dips.
I did better on this and other squat/hinge/push/pull/car ry power-bodybuilding routines I've come up with since, than 5-3-1, but that is not to say 5-3-1 is not an excellent way to go. Several of my buddies swear by it (BBB and Triumverate are favorites). And, again, Dan's suggestion will yield outstanding results, too. Just pick something that excites you and go with it.
I haven't done 5-3-1 in a decade, and have to find my notes, but if I remember correctly, I kept the presses separate. However, I'm pretty sure I made them part of an upper body hypertrophy day and used bodybuilding rep ranges (6-15). If that doesn't sound good, how about close grips, inclines, floor presses, or another variation that qualifies as assistance work and addresses your shortcomings?
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
Edited by AAnnunz on 04-10-21 09:25 AM. Reason for edit: No reason given.
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Kyle Aaron
Total Posts: 1911
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Kyle, where can I get a hold of these programmes?
No mystery. I'm writing a whole training book (I've been sidetracked by my game writing lately - hey, my youngest started school and I'm enjoying the time off!), but the programmes are simple.
Send me a message to remind me, and I'll write them up in a separate thread later.
Edited by Kyle Aaron on 04-10-21 04:04 AM. Reason for edit: No reason given.
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Jordan D
Total Posts: 771
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I’ve always wanted to try doing Kyle’s 4-day version of ES from the sticky, using bench and deadlift, with a 5th day where you only work up to a single top set of squats then do mobility.
Do it. Tell us how you go.
Bumping this up because I just finished 6 weeks on this program.
- Deadlift, Incline Bench, Chins, Carries, Ab Wheel
- 2 x 5, 4 days a week, rotating between 60-80%
- 5th day, worked up to a single heavy set of Front Squats then did mobility
- 30-45 minutes of walking daily
Results:
- My "every day max" increased by 40lbs on Deadlift and 15lbs on Incline.
- My top set of Front Squats increased from 5 to 9 reps
Thoughts:
- Calories were okay, but I could have eaten more
- Incline was mildly disappointing, but like my Overhead Press, it doesn't budge much unless I'm really gaining bodyweight. My regular bench responds much more emphatically to Easy Strength.
- Both Deadlift and Incline could have benefitted from a couple 5-3-2 or 6 x 1 days.
- Easy Strength is still among the best "aesthetics" programs I've ever found.
All in all, a success. Having spent many, many months in the past trying to make Easy Strength work for squats, I now think this is the ideal way to do so. It's the first time I've substantially increased both Squat and Deadlift on Easy Strength. 8 weeks would undoubtedly offer even better results.
Thanks for the push, Kyle!
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Kyle Aaron
Total Posts: 1911
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My pleasure, good to hear.
As I said, squats can and do work. See the stickied thread about this, and the extra reports in the 40 day thread elsewhere. The trick is actually making it easy. 5s? 3s? Doesn't matter. Whatever you feel like on the day. Singles are good!
Edited by Kyle Aaron on 06-15-21 01:53 AM. Reason for edit: No reason given.
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read the bread book
Total Posts: 92
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I’ve always wanted to try doing Kyle’s 4-day version of ES from the sticky, using bench and deadlift, with a 5th day where you only work up to a single top set of squats then do mobility.
Do it. Tell us how you go.
Bumping this up because I just finished 6 weeks on this program.
- Deadlift, Incline Bench, Chins, Carries, Ab Wheel
- 2 x 5, 4 days a week, rotating between 60-80%
- 5th day, worked up to a single heavy set of Front Squats then did mobility
- 30-45 minutes of walking daily
Results:
- My "every day max" increased by 40lbs on Deadlift and 15lbs on Incline.
- My top set of Front Squats increased from 5 to 9 reps
Thoughts:
- Calories were okay, but I could have eaten more
- Incline was mildly disappointing, but like my Overhead Press, it doesn't budge much unless I'm really gaining bodyweight. My regular bench responds much more emphatically to Easy Strength.
- Both Deadlift and Incline could have benefitted from a couple 5-3-2 or 6 x 1 days.
- Easy Strength is still among the best "aesthetics" programs I've ever found.
All in all, a success. Having spent many, many months in the past trying to make Easy Strength work for squats, I now think this is the ideal way to do so. It's the first time I've substantially increased both Squat and Deadlift on Easy Strength. 8 weeks would undoubtedly offer even better results.
Thanks for the push, Kyle!
that's fantastic, I'll have to give this a shot. What's your warm up like? do you do one?
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Jordan D
Total Posts: 771
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- read the bread book Said:
that's fantastic, I'll have to give this a shot. What's your warm up like? do you do one?
Indeed! Torso twists and shoulder dislocates with a PVC pipe. Then 3 sets of 3 ATG Split Squats interspersed with dead hangs from a pull-up bar.
I've used many warmups over the years, goblet squats, haloes, etc. But the ATG split squats have been a game-changer. One probably needs to spend a few months mastering them, but they do magical things for my hips and knees.
Then, it's straight into the deadlifts.
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iPood
Total Posts: 2360
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I’ve always wanted to try doing Kyle’s 4-day version of ES from the sticky, using bench and deadlift, with a 5th day where you only work up to a single top set of squats then do mobility.
Do it. Tell us how you go.
Bumping this up because I just finished 6 weeks on this program.
- Deadlift, Incline Bench, Chins, Carries, Ab Wheel
- 2 x 5, 4 days a week, rotating between 60-80%
- 5th day, worked up to a single heavy set of Front Squats then did mobility
- 30-45 minutes of walking daily
Results:
- My "every day max" increased by 40lbs on Deadlift and 15lbs on Incline.
- My top set of Front Squats increased from 5 to 9 reps
Thoughts:
- Calories were okay, but I could have eaten more
- Incline was mildly disappointing, but like my Overhead Press, it doesn't budge much unless I'm really gaining bodyweight. My regular bench responds much more emphatically to Easy Strength.
- Both Deadlift and Incline could have benefitted from a couple 5-3-2 or 6 x 1 days.
- Easy Strength is still among the best "aesthetics" programs I've ever found.
All in all, a success. Having spent many, many months in the past trying to make Easy Strength work for squats, I now think this is the ideal way to do so. It's the first time I've substantially increased both Squat and Deadlift on Easy Strength. 8 weeks would undoubtedly offer even better results.
Thanks for the push, Kyle!
The more I read your posts, the greater my man-crush becomes. 
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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JDII
Total Posts: 7319
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06-16-21 06:24 PM - Post#911135
Lift Vault has tons of workouts and a lot of different powerlifting training templates. Give their library a look
https://liftvault.com/
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Jordan D
Total Posts: 771
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The more I read your posts, the greater my man-crush becomes.
Haha. And thus, I have achieved my goal in life!
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Jordan D
Total Posts: 771
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By the way, I now call it... well, it goes like this:
Able Linear Progression to Swole - for previously sedentary noobs
Aesthetic Linear Progression to Swole - for those with recent training history
Athletic Linear Progression to Swole - for... well, the athletic.
Accessible Lazy Progression to Swole - my version of Easy Strength.
Kyle, I'm having trouble finding the old thread with your descriptions of these variations. Any chance you have a reference somewhere?
I've got a 6'0, 135lb 17-year old who wants to lift for the first time, and I'd like him to give the newbie ALPS 12 weeks.
Can't wait to read that book, by the way.
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Kyle Aaron
Total Posts: 1911
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06-24-21 09:41 AM - Post#911297
I don't think I've laid them out. I'll write them up over the weekend, fire me an email and I'll send them through when I've done them.
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read the bread book
Total Posts: 92
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I’ve always wanted to try doing Kyle’s 4-day version of ES from the sticky, using bench and deadlift, with a 5th day where you only work up to a single top set of squats then do mobility.
Do it. Tell us how you go.
Bumping this up because I just finished 6 weeks on this program.
- Deadlift, Incline Bench, Chins, Carries, Ab Wheel
- 2 x 5, 4 days a week, rotating between 60-80%
- 5th day, worked up to a single heavy set of Front Squats then did mobility
- 30-45 minutes of walking daily
Results:
- My "every day max" increased by 40lbs on Deadlift and 15lbs on Incline.
- My top set of Front Squats increased from 5 to 9 reps
Thoughts:
- Calories were okay, but I could have eaten more
- Incline was mildly disappointing, but like my Overhead Press, it doesn't budge much unless I'm really gaining bodyweight. My regular bench responds much more emphatically to Easy Strength.
- Both Deadlift and Incline could have benefitted from a couple 5-3-2 or 6 x 1 days.
- Easy Strength is still among the best "aesthetics" programs I've ever found.
All in all, a success. Having spent many, many months in the past trying to make Easy Strength work for squats, I now think this is the ideal way to do so. It's the first time I've substantially increased both Squat and Deadlift on Easy Strength. 8 weeks would undoubtedly offer even better results.
Thanks for the push, Kyle!
Jordan, I was wondering about the front squat day: what does working up to a top set look like? and then is it AMRAP? lets say my FS 1rm was 200 (nice round number): I might do something like 45x5, 95x3, 115x2, 135x1, 155xAMRAP? is that roughly the gist of it? once I'm back in the gym in August this is my plan!
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Jordan D
Total Posts: 771
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- read the bread book Said:
Jordan, I was wondering about the front squat day: what does working up to a top set look like? and then is it AMRAP? lets say my FS 1rm was 200 (nice round number): I might do something like 45x5, 95x3, 115x2, 135x1, 155xAMRAP? is that roughly the gist of it? once I'm back in the gym in August this is my plan!
You got it exactly. I started at my everyday 5RM and tried to add a rep every workout. Only missed it on one workout. Was quite happy with the results.
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