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Going back to Starting Strength as an "intermediate" lifter
Darkoz
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0ni eats porky pie
I think oni is chisolm. There i've said it cat is out of the bag. They always start of disagreeing and in a few posts Oni has brought him around with google evidence and they agree and the thread takes a pro 0ni tone.
Chew on that Ausbb conspiracy.
I'm just butthurt cause oni is smarter then me although oddly despite having no consistency in my training and been a lazy fuck generally I manage to be 20kg heavier and stronger, go figure aye.
Can the mods please take ther last couple pages and put in the thread I started.
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Shit you could be onto something, how convenient we are both shit at pressing and anorexic in size (or maybe we are just smarter in not getting fat?)
Listen people, Here's how it is:
- 531 is better than PPP or SSS because Wendler has a sick beard. Do 531
- You will stall sooner or later on a linear progression if you are not at least in a moderate calorie surplus some of the time, newbs excluded.
- Rock climbing is for fags
- Shredded 6-pack for the girls, and curls for the girls.
- 0ni/Chisholm is always right.
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In all seriousness, I don't think it matters, just pick any of the well-established programs. Train hard, eat well, get sleep consistently and who gives a fuck what program you're on. However, in my 13th week of 531, I'll share my thoughts on it so far:
- Going from a general unstructured training, 531 was pretty tough to adjust to, initially I saw a drop in performance and felt quite 'beat up'.
- Despite quite moderate weight gain/calorie surplus ~2kg over 12 weeks, I'm consistently setting rep PRs, so that's indicative of general strength development.
- I feel speed work is important, so I get some in as warmups, sometimes on 'rest or plenty during de-load week. Fast triples up to ~80%.
- Doing DLs for reps seems to work poorly for me, so instead on that do I do some kind of squat and some kind of oly stuff. Recently DL'd the first time in 2 months for an easy PB 180 x 3 @ 77.5kg 5"11.
- I don't believe a full de-load week every 4 is necessary or productive at my level, I use it to work on speed, oly stuff for fun, and work up to a few heavyish singles.
- 531 is not great for maximal strength/confidnce/technique because you rarely handle near-maximal weights, I see it as 'off season' powerlifting for putting on general size/strength. For this reason I'm going to switch to a block of Bulgarian Method or something along those lines closer to comp time.
- Going from a general unstructured training, 531 was pretty tough to adjust to, initially I saw a drop in performance and felt quite 'beat up'.
- Despite quite moderate weight gain/calorie surplus ~2kg over 12 weeks, I'm consistently setting rep PRs, so that's indicative of general strength development.
- I feel speed work is important, so I get some in as warmups, sometimes on 'rest or plenty during de-load week. Fast triples up to ~80%.
- Doing DLs for reps seems to work poorly for me, so instead on that do I do some kind of squat and some kind of oly stuff. Recently DL'd the first time in 2 months for an easy PB 180 x 3 @ 77.5kg 5"11.
- I don't believe a full de-load week every 4 is necessary or productive at my level, I use it to work on speed, oly stuff for fun, and work up to a few heavyish singles.
- 531 is not great for maximal strength/confidnce/technique because you rarely handle near-maximal weights, I see it as 'off season' powerlifting for putting on general size/strength. For this reason I'm going to switch to a block of Bulgarian Method or something along those lines closer to comp time.
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Bench Polkov
SIR BENCHALOT
Choose a program and stick to it.
I wouldn't recommned SS. Its a beginner program for beginner gains.
I rate 5/3/1. Its a good solid program that can be easily manipulated to fit a variety of goals. If you're just training to get stronger at an activity it will probably work well. I have no experience with PPP.
I wouldn't recommned SS. Its a beginner program for beginner gains.
I rate 5/3/1. Its a good solid program that can be easily manipulated to fit a variety of goals. If you're just training to get stronger at an activity it will probably work well. I have no experience with PPP.