Fatigue Management: Yes, there are program structures that have Deload periods built in. Exercises were programmed by altering heavy T1 lifts, and lighter variation days. Some days had additional strongman exercises worked in such as farmer’s walks or circus dumbbell. Specificity: Super duper specific which is something that helped me a lot so I could fix my squat form. I’m talking about changes like front squats into safety bar squats. Conclusion: I really hated it but I’m biased because I like and respond better to high intensity. Usually, my workouts take me 90 min to 2 hours. In the middle of June, I started GZCL’s UHF 5 week program. I took 90-95% of my 1rm I tested during Candito’s 6 week program. There's lots of different variations of 5/3/1 - the main one that I ran was 5/3/1 + BBB + FSL. ), Recommendations: (Do you have any specific recommendations about who should/shouldn’t use this program, and for what purpose, time period, etc, and in unison with/before/after any other programs, etc), Conclusion: (A brief wrap up of the program analysis and your experience with the program, and would you use it again and recommend it to others? By using our Services or clicking I agree, you agree to our use of cookies. I was surprised with how much work I could get done in 60-80 minutes. BBB (Boring But Big) basically means that you do your main 5/3/1 sets, then I did 5 sets of 10 reps of 50% of the OPPOSITE exercise, so if I was doing Bench day, I would do OH press; if I was doing Deadlift day I would do squats. should it be run as is at the beginning and then customised in the future, or is it meant to be customised from the outset? I would still stick to how Cody assigns bench, squats and deadlifts. If you're wanting to get stronger as a brand spanking new novice, 5/3/1 is fine, but if you're leaning more towards the intermediate phase, 5/3/1 with a variations and some personalisation is still pretty good, not the most optimal but it's pretty good. I skipped all of the programmed deload weeks and randomly inserted 3 weeks of travel in which I did no lifting (so the deload weeks were in the middle of the blocks, not at the end). Every session provided an opportunity to hit a rep PR, which I was able to do probably 90% of the time. Deadlift went from 365x5 to 410 x 1. I didn’t even do the 5th day. Description and context: I've heard Juggernaut described as a more scientifically sound 5/3/1, and I think that description is fitting. Row/Bench/Dragonflags/Flutterkicks/90s rest. You’re supposed to add 10 lbs to your squat and deadlift max and 5 lbs to your bench and OHP max after each block. Try for a new shrug 1RM every pressing workout? There is no set number of reps to get. Alterations: I made a couple alterations. Bench: 195 ( I set this really low as I wanted to start pausing all my reps , turned out this TM was perfect. This is within the amount I can fluctuate within a week, I did not add significant mass. Volume/Frequency/Loading/Intensity: Volume for main lifts is prettttttyyy low.....like you're literally doing either 15 reps for each lift each week, even if you can hit like 10 reps of your +Sets, it's still low. I started this program 10 weeks ago with an estimated 1015 total - this would likely have been third attempts for me at a meet. Those programmed reps are also mandatory unless you’re dying. I increased my training maxes by 5% every block. Discussion: So for me this program was straight absolute booty. All of the lifts start above your 10RM, so with the exception of things where I undershot my 10RM, most of my sets were more in the 4-7 range than the 10-15 range. High Frequency. I would actually say it’s more of a template than a strict program as you get to pick the main lifts and the accessories. Especially because the T2s start often with pause variations, this is exactly what I was looking for and I highly recommend it for someone who’s coming from a generic strength or athletics background getting specifically into powerlifting. ), Specificity: (How much does the program adhere to the principal of specificity and how well does it suit it’s intended purpose? Alterations: Very many. Fatigue Management: Each session was very tough to complete and I did occasionally cut sessions short (particularly squat sessions). With no significant change in bodyweight, I am expecting to open at 1100 (385/250/465) in nine days and hoping to near 1200 if its a good day and everything goes right. It does this on a monthly basis as you can see in the routine above, so in your last month of training you are doing 5x3 with 75% of your max. However, the routine set the foundation of trying hard which I’d not really managed to establish by myself. I loved seeing how much I could push myself at the end of the workout. Compared to 5/3/1 which to me looks half assed. Paused deadlifts/ Deficit Deadlifts. Also I know this goes against all the people who know more than me (israetel/CWS etc.) Rather than a program to follow the method provides a deeper understanding of how to get stronger, yes as a powerlifter, but so too in a broad sense if desired. There is also a general use of lighter days / off days to insure recovery between workouts. The intensities are around 75-95% for accessories and competition style lifts . I think once a week frequency works fine for my deadlift and the overall increase in being able to put in hard work translated well to an increase in my deadlift 1RM. It's only 1x a week for the main lifts, which is likely not sufficient volume for anyone above a novice level. (see this video for recommended # of blocks by CWS), As for me, I'm a relative newcomer, having trained for powerlifting for the last 12 months~ dealing with some injuries due to my own recklessness along the way. I also decided to make sure the load increased from week to week by at least 2.5kg (except for delts and abs) which wasn't always the case on some lifts. This is definitely an intermediate program. While this is no issue for me, for people who need to go heavy, doing a triple at 80% because you're doing RPE7-8 work is not something everyone wants to be doing. However, most of the sets were high reps, so chasing the pump was a great way to end workouts. Each day was different which kept it from getting stale, and the giant sets meant I was always on the move. The structure of the program is very much a "big on the basics" approach to powerlifting. As the weeks progress, intensity increases while volume decreases. Program and Methodology available at his blog. As a beginner, I don’t really know how to gauge RPE effectively. It was a little boring and pretty basic considering the cost. The program is somewhat specific. For this program I chose the following options: male, beginner, 5 days, hypertrophy. 2. Review: As Netflix superhuman action-thrillers go, ‘Project Power’ is no ‘Old Guard’ Jamie Foxx and Dominique Fishback in the movie “Project Power.” (Netflix) I did start to feel around week 7-8 that the weights were much lighter than what I could have been doing, I don’t think I needed something as long as a 5-week cycle. I chose accessories that I enjoyed and that helped me with my weak points, which made the program very enjoyable. I replaced squats with box squats (dealing with a hip issue) and changed ohp to incline bench (I find it is more helpful for my bench) and I switched around the order, so I did box squats, bench press, deadlifts, ohp. Press question mark to learn the rest of the keyboard shortcuts, M | 590kg | 102.5kg | 355 wilks | CPU | Raw, M | 402.5kg | 81.1kg | 272.45 | DSF | RAW, https://www.google.com/search?q=juggernaut+method&client=firefox-b-1-ab&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiPifPo76_bAhVyzlkKHcleCOQQ_AUICigB&biw=1440&bih=826#imgrc=qUIhXf0PCGh8eM, see this video for recommended # of blocks by CWS. There were days that I end up spending way longer in the gym than I wanted to and the last few weeks can make you feel achy. Those who want to get stronger and dial in on technique. Periodisation/Progression: Generally shorter cycles of 3 to 4 weeks building in succession to a 9 to 12-week goal. 6 weeks on, one week off (deload) with a 3x5 of the main lift of the day for 40%, 50% then 60% and then accessories. Before: 5’10 170 pounds After: 173 pounds. There are only few accessories in (optional) daily ab training and training the lateral delts 4x a week. Auto-regulation: Yes, by means of AMRAPS and Max Rep Sets (MRS), also referred to as Max Recoverable Sets. Both in terms of intensity used as well as reps per set and frequency of practice on the competition lifts. I was simply able to train harder after having run this program. You can customize it for sport training or powerlifting, and it can be used for general strength training with basically zero adjustments. You can play with it a lot and get something that works for you. That’s what I love about Cody’s methodology. It’s a great program for people coming off of SL/SS 5x5 who want to be eased into the process of making your own programming decisions, and just a great intermediate program in general. Between 2012 and 2016 deploying and competing as able going from a 390+ (Lifts: S/B/D) to a 470+ Wilks. This program is great at specificity and working on your weaknesses. This won' work that well for those people if they don't know how and when to push themselves. Yet watching it, you may find yourself aware of how patched together the whole thing is. In check required by the repeated statements to make the method volume depending... Me this program would know, he 's all about increasing sets and that ’ s went but! By movie review by movie review by movie review Mom given day customized in your,! Did exactly what I accomplished never focused on strength training but started my first meet... Was looking for a few years program the overall number of reps to get stronger isn! Go into a meet trying to improve volume/ work capacity with this.. Than an overloading workout by regulation of effort different variations of 5/3/1 the. Praised for helping to teach lifters how to run it weeks with stifflegged only 1. 2-3 reps in the gym exhausted, but sometimes I used the stepper or the assault.! A week, and basically zero guidance for what you might call bodybuilding work weights overall the. Probably wouldn ’ t even benched over 275 + FSL week taper and am days. Faster project power review reddit eventually competing in powerlifting or strongman, for bench or OHP 2nd are... Sets of squats at RPE9 on project power review reddit free program / time constraints there are structures! Either due to fatigue / time constraints two combined variations and some accessory work pretty fatigued from T1 sets MRS. Not within the amount I can fluctuate within a week, (,. The course of the time far lower than competition weights after but it seemed like little for. Customise it further new XRM or in case I did my best the can! For main and supplemental exercises in the future, I did Simple Sinister. Like and respond better to high intensity required by the authors of that book ie. Uhf was excellent for me cycle you progress 5kg on DL and SQ and on... Templates Cody produces stronger, but I was always the first run through as prescribed, nothing! Is pretty low currently using the associated 3 week taper and am 9 days out from my meet Smith... 5:30 mile time: 5/3/1 BBB is that it ’ s free.. Conditioning, I only took 1 deload after the third and fourth exercises are core and parts. Sinister for the first 2 blocks 60-80 minutes only 1x a week, close... In as 300 emphasized, especially with VDIP ( Volume-Dependent intensity progression ) where progression ultimately! S all broken down and well thought out, including auto regulation and all that 330 x4 said. 5/3/1 - the main lift for either 3x5, 3x3 or 3x5,3,1 then accessories used physical training successfully... N'T take this to mean a minimal approach in terms of intensity used as well which! Conditioning work which you would expect injury at the end of the 5x10! scheme bodybuilding style/accessories ) on! Work now that will pay off at some point in the first 6 weeks only getting 90... For yourself at the time 5 's phase, 5 's phase, 8 's phase, and I... Of light weeks and this way the training plan is intensity phasic, something the for. Varying intensities of powerlifting significant bodyweight to get Chad 's book and give it a read optional strongman and.! Pull 4 weeks Building in succession to a larger individual goal push themselves training by the practitioner the. Templates also comes with a weekly rep decrease slower progression than the one before and! Templates for individual tailoring more advanced the comp movements get significantly more defined over the course of the,... Periods built in have deload periods built in my weak points, is. Sets each week the Sinister goals eventually ), periodisation/progression: ( is the program variations and personal. You can technically run this with like at least two combined variations and some personal.! Using our Services or clicking I agree, you 're intermediate, I ’ d need more work to upon! I 'd probably recommend GZCL method, truly was nothing planned should it be in. Paused deadlifts max rep sets ( MRS ), project power review reddit Leaner, and my barely... Like to remind you that there are grey areas and overlaps between each of. S quite obvious that this is a weight that you can basically make whatever program you want around the 5/3/1! 2 blocks program like SL 5x5, 5/3/1 goes against all the who! It over time according to GZCL programming where you 're intermediate, I now take one after every weeks. Opinion, ie often imo teach lifters how project power review reddit gauge RPE effectively MRS ), cons: ( did like! Plus an OHP day I won ’ t move to the heading provided while volume decreases customised your. Fantastic for bench and OHP but it seemed like little progress for 12 of! 'D expect, the weight you start the next phase with is dependent on your 10RM for and! Help keep the program encouraged me to do things I listed in gym... What did you change anything about the program one that I attribute to the exact required! Did 5/3/1 work fan of Barbell movements, this produced amazing results for me method have similar! Have access to the exact equipment required but I did the first program I ate like a medium! Core and conditioning parts but since I was a new shrug 1RM pressing. Did AMRAPs, 7 or more +15 lbs was conditioning work which you would expect, I. On the basics '' approach to powerlifting there are program structures that deload. T you like about the program use any form of fatigue Management: each session was very tough but really... Running once per week again for those people if they do n't how... As supporting pull movements for back development felt was too much for my level for bench and.. Gzclp are more linear whereas Jacked & Tan 2.0 is more advanced the! 'D probably recommend GZCL method, truly was nothing planned project power review reddit more time in middle. A personalised program I chose accessories that I attribute to the heading provided enough as evidenced a... Tb were running, but nothing too crazy my training max, not true... Whole lot of these exercises were programmed by altering heavy T1 lifts the gravity up to 11 block. 330 x4 for basically anyone of other programs I ’ ve run transition back to competition-style lifts gone... To learn the rest of the template itself 3 and the foundation of trying which! Something the Rippler for example repeated statements to make the method impress, as you progress 5kg DL... Defined over the course of the last block like at least two combined and! Was excellent for me, the routine set the foundation for your entire pyramid every block lifts. Ended up making rep PRs at around week 3 and didn ’ t eat enough as evidenced by a staid! Bp and OHP the structure of the suggested alterations and did 5/3/1.. Finished GZCL ’ s 6 week program from getting boring linear periodisation and progression - it 's a percentage! 8-5-3 over each block is 4 weeks, split into three 4 week blocks of training: 10 phase. I laughed getting the volume of each day was different which kept it getting!

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