New Program?

[buncey]

I have been doing the PTC program for around 6 weeks now and feeling really good about my performance and what i have reached!
i was wanting to know , what programs do you people out there do?
give us a your weekly workout and what your aiming for and what your trying to do with your body?

thanks buncey

 

[walt]

PTC beginner routine and trying to weigh in at 80kg by mid next year. Hopefully reach 70-75kg by next year, ready for 1st fifteen rugby

 

[eaglebay]

Well done on sticking to the program for 6 weeks, what are your goals? You should keep going with it imho or just change up a couple of exercises. Have a look through the journals

I am in the middle of ppp, have had a week off with wisdom teeth surgery and cant wait to get back into it again.
I am finding I made better size gains with the 3x a week full body ptc type program as I am still a novice in strength standards, the ppp was never really meant for lifters like me but I really like how its set out. Adding a 2nd bench day would defiantly help which has been advised before

 

[buncey]

yerh im prity keen to hit the 120kg deadlift and 100kg squat!

but yerh i am eager to chuck in some more exercises and more working out!
i wanna push it to the limit

 

[dave]

If you want to push it do a 4th day. But remember more is not always better, making your lifts quality by constant progression is the best way to push it, then eat A LOT.

 

[Oli]

I do Markos' PPP

Squat PPP
3x8 Stiff legs
3xfailure Sit ups

Bench PPP
3x8 Military Presses
3x8 Skull crushers

Deadlift PPP
3xfailure Chin ups
3x8 Bent rows

Note that there's a big difference in experience between us, and also about 100kg in the squat.

 

[Alpha Moth]

mine is like olis. just place skull crushes with dips. i've been doing SS for a few months, i had my first session of;
PPP nech
MP
dips
and some sprints


my chest is sore, but FUCK my legs are sore lol. just from sprints?

 

[Light Weight]

Ill throw up my program... Been on it for 12 weeks now and have made some good strength gains.

Day One:
Squats
Military press
Chins/ Lat pull downs
Tricep push downs

Day Two:
Bench press
Rows
Bicep curls
Shrugs
　
Day Three:
Deadlifts
Incline bench press
Dips
Upright rows

Sqauts, bench press and deadlifts are 5x5, 3x2 and a 1RM try.
All other exercises are strictly 5x5.
Add weight to all exercises once a week.

 

[Oli]

Lightweight, i think your rep range could be more conservative and your assistance work better organised.

 

[Light Weight]

Im pretty much done with that program now anyway... Heading onto PPP. It was my first program that i put together though and i made some very good gains off it.
Although looking at your stats in your sig, im not as strong as you yet...
My stats @ 5'10, 80kg bw - Squat - 140kg, Bench - 110kg, Deadlift - 190kg (200+kg with figure 8's, have a grip issue im working on) and Military press - 80kg.

 

[gareer]

plenty of food and PPP has worked for me. I enjoy the way it's set out because it means I simply follow it and I know I've done well when I hit the targets each week.

 

[buncey]

i workout monday,wednesday,friday with the PTC program and fcuk i get the urge
i wanna workout tuesday, thursdai, i usually do my core workouts tuesday ,thursdai
anything else i could chuck in?

 

[gareer]

I train 4 days a week and thats plenty for me. If your training hard you'll need a day or two off. Gotta recover and grow brother.

 

[buncey]

what is your routine, for 4 days a week?

 

[Bench Polkov]

Do I smell training ADHD?

 

[Oli]

Do I smell training ADHD?

x2. Buncey what do you plan to do with the extra days? With 3 you havent managed to put weight on the squat in almost 2 weeks...

 

[buncey]

i really do need to get my squat up!