Just about anything will work when you are working your ass off.
This is your hobby. You obviously have a good base knowledge to get some decent lifts. My tip is lift the way you enjoy to lift. The way you progress is consistent hard training, the way to do that as someone who does it for a hobby is lift the way that is enjoyable to you. Who gives a fuck what works for someone else if youre hating every second of your training.
Work hard and and train consistently and you will get strength gains.
Some of you guys are progressing great, so I'm hoping for some advice.
I need a new program, general strength and some hypertrophy. I'm not a powerlifter or anything obviously.
Currently cutting for the next couple months and doing full body while I figure out what to do.
Stats:
Squat 180
Bench 110
Dead 200
Ohp 80
Thanks
@panda; it has worked amazingly for me - turns out on 5/3/1, despite doing several versions of it, I just wasn't working hard enough. The program is on his website http://www.canditotraininghq.com/free-strength-programs/ like I said, I lack the discipline and time to go to the gym 5 days a week, so I'd skip the extra bench days, and consequently not had much improvement with it. In the first cycle I squatted 212.5x3 and had a massive nosebleed, in the second I squatted 220x3 no worries. My deadlift went from ~185-220. YMMV.
My fellow lifters don't think it's all that great compared to RTS or Sheiko, but they're also pretty set in their ways. Can always download the Excel, plug your numbers in and see how you go after a cycle.
That's impressive gains man, 35 kilos on deads is nuts
Last time I buckled down for 12 weeks, I gained 7.5 sq, 7.5 b, 20 DL
Am pretty set in my ways usually. Not even old. Just stubborn
Boz I've heard of candito but haven't seen his programs, how did you like it?
Silverback, what's road work? And not to be a dick but that doesn't appear to be a great setup
@panda; it has worked amazingly for me - turns out on 5/3/1, despite doing several versions of it, I just wasn't working hard enough. The program is on his website http://www.canditotraininghq.com/free-strength-programs/ like I said, I lack the discipline and time to go to the gym 5 days a week, so I'd skip the extra bench days, and consequently not had much improvement with it. In the first cycle I squatted 212.5x3 and had a massive nosebleed, in the second I squatted 220x3 no worries. My deadlift went from ~185-220. YMMV.
My fellow lifters don't think it's all that great compared to RTS or Sheiko, but they're also pretty set in their ways. Can always download the Excel, plug your numbers in and see how you go after a cycle.
I've given 5/3/1 a couple runs for its money. The second shot at it was more successful than the first (in that my top end strength didn't go backwards), but overall my assessment is, as you say, that it's just not enough volume (or, more to the point, it's not enough relevant volume). Where I did see my biggest improvements on 5/3/1 was in the assistance work, but the main lifts either stagnated or went backwards. There are a lot of good things I can say about the program, but the most important goal of the program -- to get stronger on the squat, bench press, deadlift and overhead press -- is also the part of the program that gets the least real work done.I thought 5/3/1 was the be all and end all, until I was convinced by another (far better) powerlifter than myself that it didn't have enough volume, so I switched to doing Candito's 6 week. Had mad gains on squat and deadlift, but couldn't stick to also benching 3 days a week, so my bench consequently is still shit.
I've also been looking at the RTS method and Sheiko meme programs, because I don't like the C6W method of training 2 weeks of 5 days a week then 2 of 4 etc.
I also realised that Jim Wendler writes a lot of contradictory shit, and tries too hard with the macho crap.
Since I train for powerlifting for actual strength, rather than moving more weight in comps, I don't do 'cheaty' things like sumo deadlifts, super wide bench grip or equipped lifting. You may or may not want to become a better powerlifter, I would suggest getting a coach if you are, because like 0ni said, there's a lot more to it than you might think!
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