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program reviews

L

littlegerry

Banned
hopefully this will be informative,there is a website on the net which does cover pretty much all the well known programs but i thought it would be interesting to get the opinions of peeps here.
 
Smolovs-of course,ive done almost the whole thing twice when i was weak and a beginner,all i can say is that these Russians are cray cray,not having food and water in the forestry is nothing compared to the ball busting effort required for this program.Hardest thing ive ever done.I think i did the whole thing once and failed the intense part the 2nd time.If u are crazy and dont give a fuck id recommend it.I rethought my strategy after watching Stephen Manuel do the 3 week part with good results so i did that.I swear on my nanas grave that im certain it fucking works.lol.
 
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RTS-pinched it off an international lifter who had done it.Did a 6 week prep leading into a comp,only trouble was i was working at a kunt job that expended a lot of energy so would go home and sleep after work then do my lifting late evening.I actually went backwards once i hit comp in squat and bench but i blame it on squatting high in training.Fuck knows wat happened in benchI pulled a pb on deadlift so cant really blame my fatigue.Good program,loved the front squats with and without a belt
 
westside-now did a large part of 2013 and dribs and drabs throughout 2014 and 2015,but cant really say i was doing it properly.I would just pick a variation of the squat and go to a max.I actually got reasonably good at good mornings which unfortunately isnt a comp lift and i noticed when i started to compete when it got fukin heavy my body would revert to good morning the bar up.Did speed work 3 days later with 70%,now i reckon this shit works.No bands or chains thverall got good at lifts that dont mean shit,doing assistance exercises for maxes is dumb.Didnt deadlift for ages reasoning that the SSB and doing back work would cover it.Result was a lagging dead.
 
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Powerliftingtowin.com

Has some excellent reviews on pretty much everything ol' mate is talking about also.

Sent from my SM-G950F using Tapatalk
 
littlegerry said:
program reviews
Click to expand...

Hi Gerry,

After reviewing the reviews, I've come to the following conclusion, written in a small article format I called: The "Best" training program for strength?

One cold hard fact about programming is: there are Champions and medal holders from every programming philosophy out there. So we can spend hours wasting our time focusing on the differences between all these programming philosophies, or we can take the wise approach, and focus our time and energy on the one single denominator that all these successful training programs have in common. Are you ready for the ultimate“secret”? Here it is ... work harder and do more volume than you’ve been used to..., period!

So how many different programs are there? Well, see if you can wrap your head around the following (just for starters): http://www.deepsquatter.com/strength/archives/index.htm

Novice: You’ll beoccupied with the training parameters, i.e. how many days per week you’d betraining; how many sets and reps you’d be doing per workout. So at this level,your main concern would be to see how much work you can handle per week (volumeof work per week), and still be able to recover from whilst moving forward.

Intermediate: You’ll be focusing on organising your weekly training; doing as much work that you’d still be able to recover from.

Advanced: Here, you (or your coach) is going to manipulate your training from week to week or from block to block, say a Mesocycle that is made up of between 4, 6, 8 or more weeks, with the aim of doing as much volume of work as possible, whilst still being able to recover from it all. This is the real deal to all that falls under the umbrella that is training programming.

A critical and overlooked phase to progress: No talk of progress would be complete without factoring in the phase that is deloading. To constantly move forward, you’d need to take few steps backwards, lest your progress come to a screeching halt ... for good!

So when your training stalls, instead of concerning yourself with hopping onto some new “state of the art” program with some fancy name or otherwise, focus your attention instead on the real parameters that count. These are the volume of work you’ve been doing; the total tonnage you’ve been lifting, the intensity you’ve been applying throughout your lifts. What this correct focus does, is that it gives you a clear idea of how much work you’ve been doing and how hard that work was. By knowing these simple and recordable metrics, you’d be able to increase upon them and move beyond to yet a higher level of work.

You train to stimulate (and challenge your body); from there your body makes its adaptation to this stimulus by getting stronger,bigger, or both. If you fancy this idea of progressing, then simply do more work over time, measuring/recording what you’re doing, then add more.

If all the above has put you to sleep and you’d much rather see me summarise it all into one simple truth for you, then here it is: one thing all programs have in common is that none work unless you do!

And finally, just for bit of fun, see where your strength stands amongst men:









Male Deadlift Standards (kg)
Show bodyweight ratios

[TABLE="class: pure-table pure-table-striped standards__table"]
[TR]
[TH]BW
[/TH]
[TH]Beg.
[/TH]
[TH]Nov.
[/TH]
[TH]Int.
[/TH]
[TH]Adv.
[/TH]
[TH]Elite
[/TH]
[/TR]
[TR]
[TD] 50
[/TD]
[TD] 44 x0.89
[/TD]
[TD] 66 x1.32
[/TD]
[TD] 93 x1.87
[/TD]
[TD] 125 x2.51
[/TD]
[TD] 161 x3.21
[/TD]
[/TR]
[TR]
[TD] 55
[/TD]
[TD] 52 x0.94
[/TD]
[TD] 75 x1.36
[/TD]
[TD] 104 x1.89
[/TD]
[TD] 138 x2.5
[/TD]
[TD] 174 x3.17
[/TD]
[/TR]
[TR]
[TD] 60
[/TD]
[TD] 59 x0.98
[/TD]
[TD] 84 x1.39
[/TD]
[TD] 114 x1.9
[/TD]
[TD] 149 x2.49
[/TD]
[TD] 187 x3.12
[/TD]
[/TR]
[TR]
[TD] 65
[/TD]
[TD] 66 x1.01
[/TD]
[TD] 92 x1.41
[/TD]
[TD] 124 x1.9
[/TD]
[TD] 160 x2.46
[/TD]
[TD] 200 x3.07
[/TD]
[/TR]
[TR]
[TD] 70
[/TD]
[TD] 73 x1.04
[/TD]
[TD] 100 x1.43
[/TD]
[TD] 133 x1.9
[/TD]
[TD] 171 x2.44
[/TD]
[TD] 211 x3.02
[/TD]
[/TR]
[TR]
[TD] 75
[/TD]
[TD] 79 x1.06
[/TD]
[TD] 108 x1.44
[/TD]
[TD] 142 x1.89
[/TD]
[TD] 181 x2.41
[/TD]
[TD] 223 x2.97
[/TD]
[/TR]
[TR]
[TD] 80
[/TD]
[TD] 86 x1.07
[/TD]
[TD] 115 x1.44
[/TD]
[TD] 151 x1.88
[/TD]
[TD] 191 x2.38
[/TD]
[TD] 233 x2.92
[/TD]
[/TR]
[TR]
[TD] 85
[/TD]
[TD] 92 x1.09
[/TD]
[TD] 123 x1.44
[/TD]
[TD] 159 x1.87
[/TD]
[TD] 200 x2.35
[/TD]
[TD] 244 x2.87
[/TD]
[/TR]
[TR]
[TD] 90
[/TD]
[TD] 98 x1.09
[/TD]
[TD] 130 x1.44
[/TD]
[TD] 167 x1.86
[/TD]
[TD] 209 x2.32
[/TD]
[TD] 254 x2.82
[/TD]
[/TR]
[TR]
[TD] 95
[/TD]
[TD] 105 x1.1
[/TD]
[TD] 137 x1.44
[/TD]
[TD] 175 x1.84
[/TD]
[TD] 218 x2.29
[/TD]
[TD] 263 x2.77
[/TD]
[/TR]
[TR]
[TD] 100
[/TD]
[TD] 110 x1.1
[/TD]
[TD] 143 x1.43
[/TD]
[TD] 183 x1.83
[/TD]
[TD] 226 x2.26
[/TD]
[TD] 273 x2.73
[/TD]
[/TR]
[TR]
[TD] 105
[/TD]
[TD] 116 x1.11
[/TD]
[TD] 150 x1.43
[/TD]
[TD] 190 x1.81
[/TD]
[TD] 235 x2.23
[/TD]
[TD] 282 x2.68
[/TD]
[/TR]
[TR]
[TD] 110
[/TD]
[TD] 122 x1.11
[/TD]
[TD] 156 x1.42
[/TD]
[TD] 197 x1.79
[/TD]
[TD] 243 x2.21
[/TD]
[TD] 290 x2.64
[/TD]
[/TR]
[TR]
[TD] 115
[/TD]
[TD] 127 x1.11
[/TD]
[TD] 163 x1.41
[/TD]
[TD] 204 x1.77
[/TD]
[TD] 250 x2.18
[/TD]
[TD] 299 x2.6
[/TD]
[/TR]
[TR]
[TD] 120
[/TD]
[TD] 133 x1.11
[/TD]
[TD] 169 x1.41
[/TD]
[TD] 211 x1.76
[/TD]
[TD] 258 x2.15
[/TD]
[TD] 307 x2.56
[/TD]
[/TR]
[TR]
[TD] 125
[/TD]
[TD] 138 x1.1
[/TD]
[TD] 175 x1.4
[/TD]
[TD] 218 x1.74
[/TD]
[TD] 265 x2.12
[/TD]
[TD] 315 x2.52
[/TD]
[/TR]
[TR]
[TD] 130
[/TD]
[TD] 143 x1.1
[/TD]
[TD] 180 x1.39
[/TD]
[TD] 224 x1.72
[/TD]
[TD] 272 x2.1
[/TD]
[TD] 323 x2.48
[/TD]
[/TR]
[TR]
[TD] 135
[/TD]
[TD] 148 x1.1
[/TD]
[TD] 186 x1.38
[/TD]
[TD] 230 x1.71
[/TD]
[TD] 279 x2.07
[/TD]
[TD] 331 x2.45
[/TD]
[/TR]
[TR]
[TD] 140
[/TD]
[TD] 153 x1.09
[/TD]
[TD] 192 x1.37
[/TD]
[TD] 236 x1.69
[/TD]
[TD] 286 x2.04
[/TD]
[TD] 338 x2.41
[/TD]
[/TR]
[TR]
[TD] All
[/TD]
[TD] 79
[/TD]
[TD] 111
[/TD]
[TD] 152
[/TD]
[TD] 198
[/TD]
[TD] 248
[/TD]
[/TR]
[/TABLE]

These male standards were last updated 3 days ago and are based on 1,105,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
https://strengthlevel.com/strength-standards/deadlift/kg
 
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thanks for ur reply fadi.

I think that table is a bit off. For me personally in the weight class i competed in(93 kgs or 205 pounds) an elite total would be 300 squat 200 bench and a 300 dead. The definition of elite in my book would be someone who could go to the Worlds and be able to hang in their category.
 
i work with guys who have never lifted at the gym ever. We have some static lifting jobs like pulling out cable from under the ground or using a sledge hammer to demolish. Im easily the best due to the fact ive trained hard at the gym,so to answer your question regarding how i stand compared to an average man who doesnt bother at the gym....well i do ok.
 
Not entirely mate. I disagree.

Why?

Because you are not factoring in the competitors who have not bothered or been able to turn up.

Winning a single competition doesnt make you elite. Winning Several competitions does.

Guys who keep showing up, and keep winning.q

Sent from my SM-G950F using Tapatalk
 
Besides, its a strength comparison. Not a competing comparison, dont confuse the two.

Sent from my SM-G950F using Tapatalk
 
that table is too low bro,no way a 230 squat is elite@93 srry. Im laughing at my so called "advanced" bench,i used to get bitched by randoms at the gym on bench.
 

Not sure why you need to factor in kunts who dont show up,by that line of thinking id have 4 aussie titles since 2014 not 2. I was sitting on my ass at home when guys who made the effort went in and did the business. I see what you are getting at but to me a no show is exactly that.
 
Timeah said:
Besides, its a strength comparison. Not a competing comparison, dont confuse the two.

Sent from my SM-G950F using Tapatalk
Click to expand...

comparing who vs wat mate? That table has good numbers if u dont lift. I think youll find if u tallied up those elite numbers in the 93 kg class you wouldnt make it to Aussie Open nats.
 

No worries Gerry..., would the following table be closer to what you were considering?


 
yes sir i believe thats more accurate,it aligns more closely with what im saying. I dont believe a 230 squat for example from the previous table is elite due to the fact theres probably(at a wild guess) 500 to a 1000 guys in the world in that weight class who can do it. Now in this table the standard is a tad over 300 kgs which maybe 10 drug tested guys in the IPF could do....thats elite.
 
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