Page 3 of 4 FirstFirst 1234 LastLast
Results 21 to 30 of 34

Thread: Weight Training Questions, your insight, experiences appreciated

  1. #21
    Quote Originally Posted by Mitch View Post
    Right now Iím not doing any assistance work at all. I wanted to give it a month of that, and see how I felt with the grappling. Like I said so far Iím really pleased. If I change anything up it may add in first set last as the assistance work, but then I will probably switch to 3 days per week to keep the work out within my lunch break. Thatís the other thing I like. With the 2 day split and no assistance work I can get it done in 40 minutes easy assuming I donít have to wait for a rack. And after competition class this morning I sure donít feel like Iím short changing myself.
    I think First Set Last, Second Set Last, and Boring But Big are probably the most useful templates overall. I think the submaximal training and the AMRAP/PR sets are probably the most useful principles. Outside of pro athletes or enhanced people, that's probably enough to get all your needs met.
    Hamilton certainly should have been working on his dry fire. - idahojess

  2. #22
    Member
    Join Date
    Feb 2013
    Location
    ATL
    Great stuff guys thanks!

  3. #23
    Site Supporter
    Join Date
    Nov 2013
    Location
    Illinois
    Quote Originally Posted by Mitch View Post
    Right now Iím not doing any assistance work at all. I wanted to give it a month of that, and see how I felt with the grappling. Like I said so far Iím really pleased. If I change anything up it may add in first set last as the assistance work, but then I will probably switch to 3 days per week to keep the work out within my lunch break. Thatís the other thing I like. With the 2 day split and no assistance work I can get it done in 40 minutes easy assuming I donít have to wait for a rack. And after competition class this morning I sure donít feel like Iím short changing myself.
    I'll have to check out the 5/3/1 program. I've been using the Stronger by Science strength template after burning myself out on 5x5.

    Linear progression damn near ruined my life and ended my BJJ hobby lol.

  4. #24
    Quote Originally Posted by 45dotACP View Post
    I'll have to check out the 5/3/1 program. I've been using the Stronger by Science strength template after burning myself out on 5x5.

    Linear progression damn near ruined my life and ended my BJJ hobby lol.
    Linear progression is great if strength is the only thing you care about. If you want to do any other sport or physical activity, wellÖthings are going to get rough.

    5/3/1 is adaptable almost to a fault. I had to take a couple days to read the book and figure out what would be the best place for me to start.

    One thing I forgot to mention is that while Iím not doing any assistance work in the weight room, I push the AMRAP on the last set pretty hard. Yesterday my last set of bench was 5+ and I did 14. I wouldnít do that if I had 5x5 of the first working set to still look forward to.

  5. #25
    Quote Originally Posted by 45dotACP View Post
    I'll have to check out the 5/3/1 program. I've been using the Stronger by Science strength template after burning myself out on 5x5.

    Linear progression damn near ruined my life and ended my BJJ hobby lol.
    Stronger by Science (SBS) is arguably better than 5/3/1. I presume thatís the bundle of 7 templates that was previously called Average to Savage 2.0.

    https://www.strongerbyscience.com/program-bundle/

    Itís cheap. $10 suggested donation. Highly praised. No need to switch to 5/3/1.

    The free 28 SBS programs are not quite the same.

  6. #26
    Quote Originally Posted by Rocky Racoon View Post
    Stronger by Science (SBS) is arguably better than 5/3/1. I presume thatís the bundle of 7 templates that was previously called Average to Savage 2.0.

    https://www.strongerbyscience.com/program-bundle/

    Itís cheap. $10 suggested donation. Highly praised. No need to switch to 5/3/1.

    The free 28 SBS programs are not quite the same.
    I've not done any of their programs myself, but many very strong intermediate and beginner lifters seem to have great progress on it. It really is based off of the most up to date research, as well as the experience of Greg Nuckols, a world class powerlifter and super knowledgeable exercise science guy. Their guides to the 3 big powerlifts are well worth a read and free.

    https://www.strongerbyscience.com/
    Hamilton certainly should have been working on his dry fire. - idahojess

  7. #27
    Quote Originally Posted by Joe S View Post
    I've not done any of their programs myself, but many very strong intermediate and beginner lifters seem to have great progress on it. It really is based off of the most up to date research, as well as the experience of Greg Nuckols, a world class powerlifter and super knowledgeable exercise science guy. Their guides to the 3 big powerlifts are well worth a read and free.

    https://www.strongerbyscience.com/
    Also, a great, funny podcast if you're into exercise science: https://www.sbspod.com

    If you need basic supplements (creatine, protein, magnesium, fish oil, etc), you can use their coupons code "SBSPOD" at bulksupplements.com

    I know at this point I sound like a shill. I have no affiliation with Nuckols or SBS, personal or professional. I do admire and respect him and his crew, and have gotten a ton of value out of his almost entirely free content.
    Hamilton certainly should have been working on his dry fire. - idahojess

  8. #28
    Hammertime
    Join Date
    Apr 2016
    Location
    Desert Southwest
    Quote Originally Posted by Mitch View Post
    Linear progression is great if strength is the only thing you care about. If you want to do any other sport or physical activity, wellÖthings are going to get rough.
    So true. I got strong but lost all desire to do any other activity. Much happier with submaximal maintenance training.

    Still: I think everyone should give that sort of training a go for at least a year (or three!) or so to see how strong they are capable of becoming.

  9. #29
    As life changes, so do my lifting routines and habits. 33, fulltime job, and 5 kids means that if I don't carve out an hour, I won't work out.

    I aim for 4-5 days a week of some type of weight training.

    Monday- bench focus with push accessory. Bench work is the tried and true 5x5. I do accessory work because it helps my joints feel better and my wife is more attracted to me.
    Tuesday- lower with a leg press focus. Abs in included. 5x5 for leg press
    Wednesay- active rest (some type of cardio)
    Thursday- row focus with pull accessories
    Friday- squat with leg accessories/abs


    It's nothing crazy and the lifts don't fluctuate that much unless I get bored and need something new. I find I still progress in weights with this set up, I can add days in as I chose/if I can. Weightlifting, in my experience, is a life long journey that changes as you change. I started lifting in my moms basement at the age of 14 with whatever I could make work. Now I have a full garage gym I've spent thousands on. Have fun with it and make it a daily/weekly thing.
    Last edited by breakingtime91; 05-13-2024 at 02:32 PM.

  10. #30
    Member
    Join Date
    Oct 2014
    Location
    Savannah, GA
    Quote Originally Posted by Mitch View Post
    Linear progression is great if strength is the only thing you care about. If you want to do any other sport or physical activity, wellÖthings are going to get rough.

    5/3/1 is adaptable almost to a fault. I had to take a couple days to read the book and figure out what would be the best place for me to start.

    One thing I forgot to mention is that while Iím not doing any assistance work in the weight room, I push the AMRAP on the last set pretty hard. Yesterday my last set of bench was 5+ and I did 14. I wouldnít do that if I had 5x5 of the first working set to still look forward to.
    I have been doing 5/3/1 for about 4 years now, adapting it to what my goals are, which is not to be big and strong, but to be as strong as I can while meeting my other fitness goals, and it has worked well for that. I don't want to get huge, because it would be detrimental to my primary pursuit, which is continuing to compete in USPSA and stay in the top 3-5 nationally in production. I have generally seen a very slow increase in strength over time, which I am happy with considering I only lift 2 days per week.

    I generally do:

    Monday: 5/3/1 Deadlift or Squats
    Tuesday: Agility/quickness work
    Wednesday: BJJ
    Thursday: BJJ
    Friday: 5/3/1 Bench Press or Press
    Saturday/Sunday: Active rest days, which usually involve some mountain biking, kayaking, pickup soccer games, etc.

User Tag List

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •