4x a week squats/3x a week deadlifts/3x a week bench (heavy).Ask me anything im bored

[Hardlifter9]

Is it possible to have a routine like that with degenerative disc disease?

Tough question. I'd talk to a medical specialist who has experience with that.

[Hardlifter9]

Dis true OPie?

life time natty so no

[Griggz]

Came in expecting a bunch of uneducated miscers talking chit about squatting 4+ days a week.

I was weightlifting since November, so I was squatting 5-6 days a week. Stepping back to strength train using the Texas method until I hit 3x bw back squat and 2.5 front squat. Once I start to plateau I'm going to shift to 5/3/1.

impressive numbers OP. any advice on getting my BS and FS up quicker?

[Hardlifter9]

Came in expecting a bunch of uneducated miscers talking chit about squatting 4+ days a week.

I was weightlifting since November, so I was squatting 5-6 days a week. Stepping back to strength train using the Texas method until I hit 3x bw back squat and 2.5 front squat. Once I start to plateau I'm going to shift to 5/3/1.

impressive numbers OP. any advice on getting my BS and FS up quicker?

good stuff man. Do you do high bar or low bar squats?

Best way to increase your squat is by accumulating volume, tapering down and increasing intensity --> hitting a PR. Then repeat. I dont actually front squat at all so I view it as supplementary in the powerlifting context.

[j0hn117]

Are all your squat days heavy?
Mine atm is Back/Front/Back per week, all heavy with 1 heavy back + front and 1 lighter(hypertrophy) back

Also what's your favourite accessory for bench when it stalls?

[Hardlifter9]

Are all your squat days heavy?
Mine atm is Back/Front/Back per week, all heavy with 1 heavy back + front and 1 lighter(hypertrophy) back

Also what's your favourite accessory for bench when it stalls?

One day is 75% and everything else is heavy.

I love slingshot work, long pauses and spoto presses. Also like dumbbell shoulder press.

[j0hn117]

One day is 75% and everything else is heavy.

I love slingshot work, long pauses and spoto presses. Also like dumbbell shoulder press.

Do you have like 4 week cycles of the same reps then change? or like DUP
Not BB ohp? Would you ever put bench on the back-burner to work on a weakness (i've just done OHP for like the past 4-5 weeks)

[Hardlifter9]

Do you have like 4 week cycles of the same reps then change? or like DUP
Not BB ohp? Would you ever put bench on the back-burner to work on a weakness (i've just done OHP for like the past 4-5 weeks)

3 weeks and a taper in volume/increase in intensity.
Bench is currently 6 weeks.

I dont do overhead press with a barbell, doesnt do anything for flat bench.

[bodyforgolf]

just saw it says goodlife gyms in one of your instagrams( just followed you).

strong natty canada guy, your cns must be running at all 8 cyclinders!

my squats suck and my deadlift suck, so if i just work on form and pushing from my heels as well as volume for a bit, than drop volume and increase weight, thats the best route to go?

[Hardlifter9]

just saw it says goodlife gyms in one of your instagrams( just followed you).

strong natty canada guy, your cns must be running at all 8 cyclinders!

my squats suck and my deadlift suck, so if i just work on form and pushing from my heels as well as volume for a bit, than drop volume and increase weight, thats the best route to go?

lol yea im usually at goodlife but use another decent gym too for heavier stuff.

and ah.. generally speaking but it still needs to be programmed correctly.

[Dr.Seltsam]

bench ok, squat ok, but 3x deads would **** my back up

[Hardlifter9]

bench ok, squat ok, but 3x deads would **** my back up

You tend to adapt over time.

[Grizzlypanda]

Squat heavy every day

Bench heavy three times a week

Deadlift heavy every two days

No chits given, I am thirty, I'll be strong as fuk when I'm fifty too

[Griggz]

good stuff man. Do you do high bar or low bar squats?

Best way to increase your squat is by accumulating volume, tapering down and increasing intensity --> hitting a PR. Then repeat. I dont actually front squat at all so I view it as supplementary in the powerlifting context.

Yeah, I do high bar ATG. I can't tell you the last time I did a strength routine so I'll see where I stand after a few months of the TM. It's essentially what you just say. Medium weight on mon, light on wed and heavy on friday.

145kg 5x5 killed me today

[Hardlifter9]

Yeah, I do high bar ATG. I can't tell you the last time I did a strength routine so I'll see where I stand after a few months of the TM. It's essentially what you just say. Medium weight on mon, light on wed and heavy on friday.

145kg 5x5 killed me today

Nice I only do high bar for the variation but low bar is obviously where the heavy duty work occurs.

[daghetto]

Go.

edit: Also do accessory work.

everybody in uoit knows u do roids bro, good thing u stopped workin out at school gym

[Zerafian]

no questions...sounds kinda boring *shrug*

Its good to hear you dont JUST do that though.

Though Iv been doing the misc "bro split" aside from legs twice a week for 11 years and Iv always loved it.

[UberAlles]

do you pull sumo? i dont see many conventional deadlifters (even top tier ones) pulling with that much frequency.

[bvulgar]

Is your joint supplement deca

ayyyyyy

[Hardlifter9]

no questions...sounds kinda boring *shrug*

Its good to hear you dont JUST do that though.

Though Iv been doing the misc "bro split" aside from legs twice a week for 11 years and Iv always loved it.

all depends on your goals brah. bro splits arent ideal for strength gains.

[Hardlifter9]

do you pull sumo? i dont see many conventional deadlifters (even top tier ones) pulling with that much frequency.

nope only conventional

The volume isnt high and its mostly variations (paused, rdl, rack pulls, deficit, etc.).

[JamesA1990]

post full routine with %'s or negs


if its RTS and RPE load drops then double negs

[JamesA1990]

???????? u think this is a phukking joke op???

[Hardlifter9]

post full routine with %'s or negs


if its RTS and RPE load drops then double negs

sure thing brah


























































notsrs

[jakobparker50]

So is this based off the Bulgarian method or something? I just barely read about the Bulgarian method.

WTF this goes against everything I've ever been taught about lifting.

So are you basically saying over training is a myth?

I don't understand how you could possibly make gains killing your body everyday.... but wtf do I know?

[GoodGeneticsPls]

So is this based off the Bulgarian method or something? I just barely read about the Bulgarian method.

WTF this goes against everything I've ever been taught about lifting.

So are you basically saying over training is a myth?

I don't understand how you could possibly make gains killing your body everyday.... but wtf do I know?

I'm not OP, but what OP has described is nothing like Bulgarian training. I doubt he's saying overtraining is a myth. And he's certainly not killing his body every day. Look into the book Practical Programming for Strength Training. Great resource to learn about programming as it relates to strength training and periodization.

[Grizzlypanda]

I'm in the 83kg class in the IPF. Even whilst bloating I've weighed in at 176-181 this past year and 172-174 last year.
I stretch post workout and usually on off days. Do foam rolling sometimes. Injuries are limited to minor strains.

I'm definitely good at prehab and injury prevention.

Oh, you're also in the 83 kg class?

Do you have shorter arms since you have such a high bench in comparison to me?

I've been forced to specialize on deads/squats for higher totals, but I'm trying my damnest to improve bench beyond 160 but its fukin tough when you have dem dere ape arms of peace

[Hardlifter9]

So is this based off the Bulgarian method or something? I just barely read about the Bulgarian method.

WTF this goes against everything I've ever been taught about lifting.

So are you basically saying over training is a myth?

I don't understand how you could possibly make gains killing your body everyday.... but wtf do I know?

No it isnt the bulgarian method.

Overtraining your CNS = synaptic fatigue. Very hard to achieve... I'd need to max out everything all the time.
Otherwise it's all about getting enough sleep, eating a lot and good, following recovery protocols and having days off. I train 4 days a week and have 3 days off.

[SoreGunz]

Whats your bench program and how did you reach 425 at such low bodyweight?

I started benching 3x a week 6 weeks ago from a program i found online and it was amazing, It had heavy light medium days. Just wondering how did you manage to reach 4 plates? Im willing to give anything a try to add 20-30lb to my bench without gaining weight

[Hardlifter9]

Whats your bench program and how did you reach 425 at such low bodyweight?

I started benching 3x a week 6 weeks ago from a program i found online and it was amazing, It had heavy light medium days. Just wondering how did you manage to reach 4 plates? Im willing to give anything a try to add 20-30lb to my bench without gaining weight

Good programming basically lol. Not much more to it than that.