My stats: Male, early 20’s, 5’10”
Starting stats: Bodyweight: 215 Bench: 170×3 OHP: 130×5 Squat: 275×3 Dead: 335×3
Ending stats: Bodyweight: 209 Bench: 230×3 OHP: 140×5 Squat: 350×3 Dead: 420×2
Goal of running the program: My goal for this program was to continue improving my performance in the big 3 lifts and dabble in the hypertrophy range a little bit. I wanted to focus mostly on bringing my bench up as it is my weakest lift, but I also wanted to hit a 315 squat and 405 deadlift by the end of 2014.
Rep Set & Scheme: Here is a link to the program. It consists of 4 separate workouts – upper power, lower power, upper hypertrophy, and lower hypertrophy. The main movements were in the 3-5 rep range (I stuck closer to 3) and 8-15 on hypertrophy days.
Progression wasn’t really outlined in the program, so what I did for most exercises was pick a weight and start at the lowest amount of reps per set. Every workout, I would try to add at least 1 rep to a set. After I hit the upper limit of the rep range specified, I would up the weight and start the process over again. For example, if an exercise’s rep range was 3×1-3, I would do the following:
• 1 1 1
• 2 1 1
• 2 2 1
• 2 2 2
• 3 2 2
• 3 3 2
• 3 3 3
• 1 1 1
Diet: Initially, I was really focused on adding strength and size and was eating around a 300 cal. surplus. I hit 225 and was feeling fat so I have been cutting my calories back and have been losing 1 lb/week. Diet is IIFYM, but I’ve always gravitated towards the “bro” foods so a lot of the times I’m eating chicken breasts and rice. Current macros are 190p/70f/285c at around 2500 calories.
• 5g creatine monohydrate daily
• Fish oil
• 2000 IU Vitamin D
• Protein shakes to fill in gaps in my macros
Program review: In the beginning, I ran the program exactly how it was written, but eventually I started to modify it to include exercises that gave me the best results. The version when I finished was as follows.
• Upper power – Bench 3×3, incline DB bench 3×8-10, pendlay rows 3×3-5, lat pulldowns 3×8-12, OHP 2×5, curls 3×8-10, skullcrushers 3×8-10
• Lower power – Squat 3×3, deadlift 3×3, leg press 4×8-12, leg curl 4×8-12, seated calf press 4×12, ab wheel rollouts 3×8
• Upper hypertrophy – Dips 4×12, pec flyes 4×8-12, cable rows 3×8-12, DB rows 3×8-12, lateral raises 3×8-12, DB shrugs 3×12, incline DB curls 3×8-12, cable tricep pushdowns 3×12
• Lower hypertrophy – Front squats 3×8-12, stiff legged deadlift 3×8, leg extensions 4×10-15, leg curl 4×12, calf raise 3×12, calf press 4×12
Occasionally, I’ll do some light cardio but nothing major. I foam roll 2-3 times a week and stretch daily. I have a little bit of an issue with APT and hip mobility as I work at a desk for 8+ hours a day, but I am addressing those issues. I used the final week of the program as a deload weak since I never took one as recovery is not much of an issue for me. I don’t really have fuckarounditis, but towards the end of the program I was getting really bored and not seeing much progress, especially in my bench, so I became increasingly demotivated.
I feel this program allows for a lot of customization, so if an exercise just doesn’t work for you, change it! I hate barbell lunges, so I swapped them for SLDL and immediately enjoyed the workout more.
Program Results: I am overall pretty happy with my results. I have definitely noticed a gain in muscle mass, but I’m curious to see what I look like at my goal weight of 190. I’m mostly interested in strength, so adding ~220 to my total in 6 months is awesome, but I think I may still be wrapping up my noob gains.
As I’ve mentioned, my main area of concern is my bench press. Though I’ve made great progress, I have been stalled around 225 for some time now so I plan to focus harder on it over the winter.
This is a great program for someone with a solid strength base who wants to focus mainly on aesthetics but doesn’t want to totally give up strength training. This is an early intermediate program and I ran it after SS with no issues.
What I would change or do differently: I picked PHUL as my second program because I wanted some variety in my training and this program definitely provided that, but it seems like there were a lot of total exercises with very little time spent on each movement. Something I think I would have benefited from would be more volume on the big 3 lifts. Rather than only working on 3×3 at 90%, I would incorporate more volume around 65%-70% and some variations of the main lifts (close grip bench, deficit deads, etc.).
Submitted October 31, 2014 at 07:04PM by dos_gatos
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My grandfather is in his late 70’s and in overall good health. He had a few medical issues, none of which are still presenting symptoms. He has lost a lot of his strength the past couple years and I am hoping to help him regain some strength and mobility. Any suggestions where to turn? I was thinking restance bands and very light cardio. Any suggestions would be greatly appreciated. I am realistic in my expectations, I don’t expect him to be running marathons but I would like to be able to help him enjoy his remaining years able to get out of his damn chair and get around with dignity. Any ideas? Thank you all.
Submitted October 31, 2014 at 08:15PM by airshow_announcer
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