I also haven’t back squatted in over 6 years. However, I did upgrade from a shitty Harbinger belt to an Inzer Forever belt, and also used wraps instead of sleeves for the 1RM squat, so they would have contributed somewhat to the increase in weight. Hypertrophy Specific Training - The Best Hypertrophy Program? I lifted the 170kg squat around 84kgs, the 200kg deadlift around 83kgs, and 110kg bench at 83kg. I’ve made some slight changes in that I’m using a decline instead of flat bench, simply because I feel that the decline hits the chest more effectively than the regular flat.
Despite the reduced volume and frequency this week, my body was experiencing horrible amounts of inflammation and joint pain. I was holding the bar too close to the body as opposed to keeping it at a distance. I do try to stay on top of my form, and found while doing smolov jr that it really tightened up, but I'll keep looking into it. Your sixth rep shouldn't look all that different from your first.
By using our Services or clicking I agree, you agree to our use of cookies. In addition, Arnold Schwarzenegger’s best squat was 470lbs. I am pretty pleased with the +5kgs on squats and deadlifts, particularly because I had dropped 5kgs in bodyweight since my previous 1RM on both. Best of all, he provides this information for free. I was actually reading this post by the creator of GZCL, and he recommended using a sling shot to improve bench if other methods had failed. Your email address will not be published.
Nate Miyaki's Intermittent Feast - The Best I.F Approach Yet. Thanks dude! Instead of 2 … This worked with some success. I'll continue researching it while I run this program again. Yes, HST is flexible so when I have time (and energy) I run the twice a day scheme as I’m doing at the moment, but for the last few months I’ve been doing one session a day 6 days a week and it still works fine. I was able to get 4 reps at 142.5kg and a single at 151kg (340lbs) – an overall increase of 5kg (10lb) in 5 weeks. This probably isn't much help to anyone but I get most of my food made for me so aside from portion control I don't have a lot of input in this regard, ha.
Took my bench from 115 to 130kg in 3 months running Nuckols 3x Int Med, I'd strongly recommend it. It's a fairly long article and there are some caveats, but at the very least you and Mark Bell aren't the only ones who think the sling shot is a worthwhile investment haha. I'm not sure that you can say that your bench regressed. The fact you improved 2/3 lifts on a deficit is good! View Profile View Forum Posts Member Join Date Mar 2017 Location St. Louis, MO Posts 319. The first two weeks are aimed at muscular conditioning and hypertrophy, using medium weights and mid rep range intensities. I saw pretty awesome results on my first run through. Ran the program on a deficit, and at the end benched 115kg at 81.5kg. I am going to modify the program just a small bit. This week’s phase is named Linear Max OT and prescribes only 4 lifting days as opposed to the previous 5 day hypertrophy weeks.
Maybe 10-15lbs each. Yeah and in my experience, ±5kg depending on the day wouldn't be out of the realm of possibility at maximal loads, it's only ±~4%. Firstly, I wouldn’t fuck with those maxes, no matter if they felt light or not. I took my weight the day after and I was exactly the same as I was before the program 83kg (186lb) so no weight gain or loss happened despite my appetite crash the past two weeks. Press J to jump to the feed. I plan to run this program again - nothing till date has worked as well for me as Candito's 6 week program. Benching also seems to suffer the most when in a deficit. the current HST that your running is that the program you did an article on. Haha, well summer starts in December in Australia, so I figured a slow-cut would be the best trade off between longterm gains and short-term aesthetics. I had previously only trained push/pull/legs with an unchanging rep and set range and increased incrementally from session to session. I ran candito before a knee injury. Week 6 of the program gives you the option to officially retest your 1RMs, deload or restart the program. I thought smolov jr might have been the solution but now I'm not so sure. I'm vegan so I have 4 protein shakes a day to get approx 100g of protein, and then I just eat a pretty balanced diet of clean food. I’ve been trying to minimise supplement use the last few months, but I think I’m going to be forced to start taking fish oil and curcumin again in the hope that I can reduce some of this pain. I would like to see how a second run of the program back to back would have worked, but as a bodybuilder I feel it would be more beneficial to take my gains and run so-to-speak, applying them to workouts in the higher rep ranges for hypertrophy.
The program yielded some nice results for me overall. Let’s investigate. Hey man, I know this was posted like a year ago but still want to say thanks for the post! I classify myself an intermediate when it comes to powerlifting, so I expected some good “beginner gains”.