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fullypaully
New member
Hey Markos
lve been doing the program for about 4 weeks now, all is good, but l wanted to ask you a question aboutthe accessory exercises.
l wanted to know if you could tell me a basic template of rep ranges, weights and sets to work on progressing and getting stronger in these lifts, because usally l just try to add a tiny amount of weight each week and try to do the same amount of reps with the heavier weight as i did with the lighter weight this week, but sooner or later you cant progress any more and just get stuck on that weight!.
Any help would be appreciated thanks!
lve been doing the program for about 4 weeks now, all is good, but l wanted to ask you a question aboutthe accessory exercises.
l wanted to know if you could tell me a basic template of rep ranges, weights and sets to work on progressing and getting stronger in these lifts, because usally l just try to add a tiny amount of weight each week and try to do the same amount of reps with the heavier weight as i did with the lighter weight this week, but sooner or later you cant progress any more and just get stuck on that weight!.
Any help would be appreciated thanks!
fullypaully
New member
OK Thanks for your input, l'll mess around with different things and see how it goes!
JDizzle
Member
Just want to put this out there
The 1st 2 weeks smashed me pretty hard with deadlifts, just never deadlifted that kind of volume before and i was thinking about dropping my goal.
But week 3 deadlift workout was easier as the volume went down.
So if your like me and only deadlifted 3x3 or 1x5 prio to PPP then just keep battling through
The 1st 2 weeks smashed me pretty hard with deadlifts, just never deadlifted that kind of volume before and i was thinking about dropping my goal.
But week 3 deadlift workout was easier as the volume went down.
So if your like me and only deadlifted 3x3 or 1x5 prio to PPP then just keep battling through
Christian
Active Member, June10MOTM
Dancelot
New member
I felt my abs getting worked hard with front squats initially (up to about 90kg) but not anymore. I think my shoulders & chest get a better work out from it, trying to keep my torso upright.
I prefer less reps (3 or less) and heavier weights. The fsquat rack position means that the bar almost chokes you, so it's uncomfortable to do higher reps. Usually I do 3x3, or 3, 2, 1 with increasing weights.
I prefer less reps (3 or less) and heavier weights. The fsquat rack position means that the bar almost chokes you, so it's uncomfortable to do higher reps. Usually I do 3x3, or 3, 2, 1 with increasing weights.
aussieBaller
New member
Sticky, Where do you usually fail a squat?
Front squats are good for someone who leans forward alot.
If its at the bottom box squats, and pin squats for someone at the top.
Tonight I did de-load band squats.
Front squats are good for someone who leans forward alot.
If its at the bottom box squats, and pin squats for someone at the top.
Tonight I did de-load band squats.
I basically did this program because of what I percieved as a flaw in most programs.
The problems arent so uch the programs, its the end user.
There are far too many variables.
attitude, atmosphere, work commitments.
Everyone wants to be stronger, but some people work 2-3 jobs, others train with muppets around them.
This program eliminates items that can be influenced by others.
every single weight, rep and set is pre laid out. No thinking, just do it. You will end up stronger, its a given. The only way you can end up weaker is by not following it and making up excuses.
there will be days when you cant do the assistance exercises. Doesnt matter, just do 5 sets of the base lift. You can actually do that in 15-20 minutes. So if you've had a shit day at work, 20 minutes lifting heavy weights and your done.
Guys at ns.com are going great on it, lifters from PTC are killing it, and going through journals here shows that everyone is progressing well.
I knew it would work if people stick to the principles, but I must admit there are quite a few who have done even better than I thought.
One guy is Simmo, his lifts pre PPP were ordinary, so ordinary I really cant recall them exactly, something like 130/80/160.
Six weeks in he's at 160/107.5/210.
That shits f u c k e d up.
He's had to keep resetting his goal weight.
All along he has dropped over 9kg in bodyweight
The problems arent so uch the programs, its the end user.
There are far too many variables.
attitude, atmosphere, work commitments.
Everyone wants to be stronger, but some people work 2-3 jobs, others train with muppets around them.
This program eliminates items that can be influenced by others.
every single weight, rep and set is pre laid out. No thinking, just do it. You will end up stronger, its a given. The only way you can end up weaker is by not following it and making up excuses.
there will be days when you cant do the assistance exercises. Doesnt matter, just do 5 sets of the base lift. You can actually do that in 15-20 minutes. So if you've had a shit day at work, 20 minutes lifting heavy weights and your done.
Guys at ns.com are going great on it, lifters from PTC are killing it, and going through journals here shows that everyone is progressing well.
I knew it would work if people stick to the principles, but I must admit there are quite a few who have done even better than I thought.
One guy is Simmo, his lifts pre PPP were ordinary, so ordinary I really cant recall them exactly, something like 130/80/160.
Six weeks in he's at 160/107.5/210.
That shits f u c k e d up.
He's had to keep resetting his goal weight.
All along he has dropped over 9kg in bodyweight