Aiming to live a life of meaning! A big portion of that is sharing things I'm passionate about and passing along things I've learned. Join me as we talk about powerlifting and strength training, philosophy, psychology, food, culture, and more.
Diffrence is rate of progession. If you can make progess workout to workout u are a novice weekly to tri weekly the intermediate spectrum. Advance peridzation on monthly bases. Example Novice Monday heavy bench squat deadlift Weds overhead press light squat power clean Friday same as Monday Intermediate would be the same lifts Monday heavy Weds light Fri med Later stage intermediate would have no heavy day in-between weeks. Advanced percent of 5x5 Week 1 90 percent Week 2 100 Week 3 80 Week 4 5 rep max or 90 percent
For the main lifts 3x5, when it says 'ramp to a hardest set at 8 rpe' does that mean 2x5 are ramp sets and the last 1x5 is a top set at rpe 8 or doing 3x5 at 8 rpe? If its the former how hard should the 2x5 ramp sets be before you're reaching your last top set. Currently doing your tsa beginner approach and having alot of fun, thanks for the content bryce
This & belt squats are fixing things in my old age that squats and regular deads do not. It's NOT cheating, just different, and very effective for strengthening your innards that never see the light of day. Most excellent video btw...glad it's stil here.
One thing I noticed here that swayed my guesses, was percentages. Noobie gains can increase someone's strength by 10% a week, my gf had one week where she went up 23%. So programming 70% of 1rm for anything doesn't mean much when their 1rm is increasing 3% a day.
This is in no way shape or form a beginners guide to starting powerlifting. This is a deepdive in the history and foundations of the sport. You couldnt of made a more complicated, misleading video if you tried.
I've started a new job at a supermarket. Some shifts I can be pushing trolleys which is essentially forward sled for up to 4 hours. I have to assume this would have an impact on my gym performance? I have one shift the day before my primary Squat day and another immediately after my primary deadlift day Would you recommend jigging the days around? Even if I'm not pushing trolleys I could be on my feet for 8 hours. Or even sitting at a till I'm feeling the burn in my shoulders.
I wanted to get a custom program however at the moment I have a slight niggle in my leg and Lat. Would it be beneficial to have a consolation with you guys first to talk about how to progress my lifts
I've been powerlifting for 35 years. I'm 51 years old. 2x state masters champion at 67.5kg. My lifts are: Squat 120kg Bench 100kg Deadlift 140kg. But my wilks score is 21 points below 300. But by your standards, I'm considered a beginner?
The strength standards are so extremely skewed to outliers who naturally self-selected into this sport then further compounded with just about everyone being on gear. Ignore them. They're useless.
If one of your clients came out of a 1 rep max attempt week and then felt great on week 1 of a new program, wave loading. But on week 2 they felt fatigued beyond belief - what would you do? Restart on a deload?
No sudden changes, just play things out. Use some autoregulation. If you notice this is a consistent pattern, maybe it's worth a slower introduction back into normal training with an easier Week 1. If they set a bunch of progress and you're using new maxes, maybe the loads were just too big of a jump?
If you program de-loads after every block are you essentially going back to 0 fatigue after each block? At the end of a program do you just do another deload like all the other or would you do something more?
Good question! It's not that precise, but there is an effort to reduce fatigue while keeping fitness high. And total reduction of fatigue isn't the express goal, or you could just stop training entirely. You would do something similar at the end of a program as well. You can think of a deload more as a set of goals and not a specific implementation of sets, reps, and intensity.
This video is not good for someone trying to learn the initial basics of powerlifting. It’s good for those that are already in the sport and want to look back at the basics. Those trying to use this as guidance on the actual exercises need to skip the first half of the video as it’s mainly about the history of the sport and how it got to where it is.
Hey, I've heard that some programs go topset rpe 5-8 for 3 reps one block and then rpe 6-9 the next block for 3 reps. Then back to rpe 5-8, 2 reps etc..... My question - as an intermediate, is there any point in doing this? Is this for advanced lifters only?
It's really hard to say. The evidence we have shows that it probably doesn't matter that much...what you're looking at are the individual differences we tend to see *stylistically* from one coach to another, or one program to another. Your checklist for a good program can be as simple as training below 4 reps some of the time, and training at RPE 6-8 most of the time, at least once a week, for most people. From there, it's about finding out what works best for you!
@@brycebyte that makes sense, thank you. The reason I ask, if because in a program like that, primary day backdowns are based on a static 1rm that you set at the beginning of the program. I thought that if you were doing 6-9 then you would have a better idea of your 1rm and therefore could update it - but would you really want to update your 1rm mid program?
@@rainjango4410 Updating 1RMs is a topic unto itself! Remember that updating 1RMs is basically a proxy for putting the right weight on the bar. If things start feeling too light, this is usually a sign to bump up your training max, but not always. For intermediates, waiting 8-12 weeks usually sufficient though. If you're using any autoregulation at all, you get at least once chance a week to push it, so not all days have to be difficult
@@brycebyte this is all very useful - thank you very much. One final question - is there a benefit in doing a block of 6-9 for 3 reps and then doing it again, instead of going straight to 2 reps? If you did 3 reps twice, would you not just end up doing the same topset weight two blocks in a row? I assume advanced lifts would benefit as they have more to gain from technique gainz?
We always aim to follow training response first and foremost. So if you find that you're really getting stronger from the triples, there's no reason to drop to doubles unless you are getting close to a competition or something. Pay attention to how the training is feeling and let that guide you. Sometimes we find something that really works. We'd like to see the bar load going up the second time you ran it though@@rainjango4410
Beginners jump on a lp adding weight each session and then when the weights get heavy have poor form massive form breakdown Even a beginer LP like starting strength or greyskulll can be crap if you keep adding weight to exercises with poor form for example lifting your bum of the bench and bouncing the weight of your chest on the bench
Haven’t watched yet but I think the biggest difference is in loading. Beginners are just not very strong so they can handle more volume more often close to their 1rm and you can progress the loading more quickly. The simplicity aspect is just a reflection of the fact that there aren’t any weak points to target because everything is weak.
I come back to this video every now and then, when I need it. You've given so much content and information over the years; I hope you feel as appreciated as we are grateful.
I am doing a 4 day program Monday: legs Tuesday : bench I work 4 sets normal and 4 sets paused with back and biceps Thursday: deadlift with chest and triceps Friday legs again
Was looking for a video that encompassed the basics as well as history and do's/don't. Thank you for making such a well detailed and outlined video. I look forward to watching more as I learn :)
I'm 68 and have been doing the power lifts for over forty years....I've noticed that gains no longer come easily if at all....and ihave lost strength after the pandemic ....I know I'm getting older ....should I just accept the fact as I age I should expect that strength will slowly decline
(Excuse my English am Arabian) Believe me you had became very famous here in Arabian powerlifting community because of your beginner program and the intermediate and your knowlgable videos because of dahab powerlifting channel maybe you can just make a single video every month it will be great and useful for powerlifting community it's getting bigger every day please come back and don't give up the powerlifting content need people like come back don't care about the likes you can market your programs and get money from it
@@modybakr440 Thank you for the message here. One thing I want to do is share a lot of the collected information I've built up to this point. I plan to do that still
Can you promise me to make a vid 🥲😅 just make deadline day and you'll make it you can just make a 1 reel maybe a quick information And remember Will alone is not enough 💙
That's a lot of effort and thanks for doing this video. I am slowly transitioning into sumo deadlifts and I find your videos to be super helpful also my proportions are similar to yours. Once again thank you.
you should be able to start training without needing to wait or build into it. Simply adjusting the loads to scale to your capabilities will be enough. I do suggest one week where you perform training at a very light difficulty to make sure you don't get too sore right out of the gates, but otherwise have at it!
