Strength journal

[maccaz]

Journal round 3.

been doing 5x5 

just bought a power cage, bench, oly bar and plates time to get more serious

will keep doing 5x5 till i get sick of it, but im reading up on strength programs to follow that let me train every day or mostly every day (just because i enjoy it)

at the moment im going to keep doing 5x5 mon wed fri, and on the inbetween days do 10 x 10 bar only squats for flexibility

 

anyone able to recommend a good strength program that has not too many if any days off? priority is 200 dead asap

 

current 1rms are 130 90 170 @ 79.9kg

 

[GyzzBrah]

anyone able to recommend a good strength program that has not too many if any days off? priority is 200 dead asap

Hey Maccaz, The candito periodized program is super good and has only 2 days off a week execpt for week 5 pretty much. Idk about bench, but the program brought my deadlift and squat up super good, so if your really keen on deadlifting you could probably give this a go after your bored of 5x5.

[Wolffenbuttel]

With strength being largely attributed to neural adaptations alongside the physical what is the merit of having minimal rest days?

[9762291220]

hey gyzbrah could you tell me how to structre a candito program...ive heard of it and of 5/3/1 but i have no idea what they are at all. looking to get my lifts up and need some hep with program from someone more experienced

[maccaz]

With strength being largely attributed to neural adaptations alongside the physical what is the merit of having minimal rest days?

i enjoy lifting and sleep better on days when i go gym. just a mental thing, when doing 5 day splits etc i just have rest days when i need  just go by feel 

will just continue 5x5 for now anyway until i find something good, sheiko or something dunno i havent read up on any of them yet

[Skeletor]

Good luck with your training Maccaz. Any of the better strength programs ive done have only 4 days a week training max and man I need those rest days. Ive also had the best strength gains having 3 days rest a week. They are so important on a strength program or you just wont recover .

[GyzzBrah]

hey gyzbrah could you tell me how to structre a candito program...ive heard of it and of 5/3/1 but i have no idea what they are at all. looking to get my lifts up and need some hep with program from someone more experienced

Um I have no experience whatsover, but you can download candito from canditotraining and it's a spreadsheet program. Skeletors done it before so ask him If you want.

[Leeroid]

It's always people that aren't consistent that like to do things hard out like going gym twice a day or no rest days. They burn themselves out after 2 or 3 weeks then stop going for like 3 months then decide to get back into it and repeat the whole process. Stop being so impatient and just go slow and steady.

[maccaz]

It's always people that aren't consistent that like to do things hard out like going gym twice a day or no rest days. They burn themselves out after 2 or 3 weeks then stop going for like 3 months then decide to get back into it and repeat the whole process. Stop being so impatient and just go slow and steady.

yeah good point but i reckon its more like im not putting enough effort in in gym, so i dont feel like i need rest days.

will reassess chur

[Merlin]

5-3-1 for consistency!

Seriously bro. Started in June and still enjoying it. It's 4 days per week but you come to cherish those days you get to rest.

I've been doing me own little hybrid 5-3-1 / BBB with focus on the muscle group used in the core lifts, but will be switching to a 5-3-1 BBB 3 month challenge next month... just for fun... painful fun....

The setup has given me a crapload more confidence in squatting and deadlifting as well because volume is so high. Also basing set weights off of 90% of your 1RM has me pushing myself a hell of a lot more than I normally would have.

I don't know if I can attribute my strength gains to the plan completely... but I definitely give credit to the structure motivating me to be consistent. (Which I feel is more important than any workout plan).

Also - str gains while on a calorie deficit... what even is life