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  1. #631
    Registered User Pregily's Avatar
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    Hei there!

    How often do I need to change my routine?
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  2. #632
    Registered User rkeck515's Avatar
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    Hey grouchyjarhead if im coming off a few months off due to an injury abd my lifts werent all that high would you recommend this or how do you feel about doing a tb mass protocol template?
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  3. #633
    Unregistered User Cleveland33's Avatar
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    effing burned out on presses on Monday - couldn't even get the sixth rep of the final set. Had hit 7 reps on the fourth set the previous session. I'm blaming lack of food on Monday.
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  4. #634
    Registered User Doyoueven2020's Avatar
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    What if you have established training under you. Say two years of consistent training. Would this work for me? Could I do it four times a week?
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  5. #635
    Banned grouchyjarhead's Avatar
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    Originally Posted by rkeck515 View Post
    Hey grouchyjarhead if im coming off a few months off due to an injury abd my lifts werent all that high would you recommend this or how do you feel about doing a tb mass protocol template?
    Sorry I missed this. If your lifts weren’t very high to begin with continue using linear progression as long as you can.
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  6. #636
    Banned grouchyjarhead's Avatar
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    Originally Posted by Cleveland33 View Post
    effing burned out on presses on Monday - couldn't even get the sixth rep of the final set. Had hit 7 reps on the fourth set the previous session. I'm blaming lack of food on Monday.
    Lack of food will do it. Some of my worst workouts were because I was hungry.
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  7. #637
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    Originally Posted by Doyoueven2020 View Post
    What if you have established training under you. Say two years of consistent training. Would this work for me? Could I do it four times a week?
    If you want four times a week and have been lifting for over two years, try the intermediate power building routine.
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  8. #638
    Brobi Wan Kenobi easye7's Avatar
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    Starting this today after some time out of the gym. Intend to run it as written for at least 8 weeks, but question re chins. They have always been a problem for me, partially just due to weight vs strengths and partially due to a skin issue on my hands that makes them particularly painful.

    I don't want to avoid something as good as chins just because they are hard, but I can literally only do like 1-2 tops right now. Just stick with the program? Or should I alter it somehow to get those rep #s up?


    Edit:

    Did the A workout today, minus the chins because I had to set up my account with new gym and I'm on pretty strict time limits. That said, very fun! Went easy on my lifts but my legs are jelly. Looking forward to watching my strength come back and crush some AMRAPs
    Last edited by easye7; 07-23-2019 at 11:39 AM.
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  9. #639
    Brobi Wan Kenobi easye7's Avatar
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    Day 2 in the books, press and deads felt great, still keeping it relatively light though. Heavy pulldown is new for me so took a bit to fine the right weight.

    I think I'm gonna need to sub Kroc rows though. This thing with my hands (eczema probably) makes them extremely painful. Was thinking of subbing either the barbell row or Meadows row from here - https://www.t-nation.com/training/mo...untain-dog-way

    Which I've done before and really dug. Thoughts? Know I shouldn't be tinkering but this isn't just "mehh Kroc rows are hard", it's like knives in my hand.
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  10. #640
    Banned grouchyjarhead's Avatar
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    Originally Posted by easye7 View Post
    Starting this today after some time out of the gym. Intend to run it as written for at least 8 weeks, but question re chins. They have always been a problem for me, partially just due to weight vs strengths and partially due to a skin issue on my hands that makes them particularly painful.

    I don't want to avoid something as good as chins just because they are hard, but I can literally only do like 1-2 tops right now. Just stick with the program? Or should I alter it somehow to get those rep #s up?


    Edit:

    Did the A workout today, minus the chins because I had to set up my account with new gym and I'm on pretty strict time limits. That said, very fun! Went easy on my lifts but my legs are jelly. Looking forward to watching my strength come back and crush some AMRAPs
    Do gloves help at all? How does it feel deadlifting?
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  11. #641
    Brobi Wan Kenobi easye7's Avatar
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    Originally Posted by grouchyjarhead View Post
    Do gloves help at all? How does it feel deadlifting?
    Deadlifting was fine. I wasn't going very heavy though.

    I haven't tried gloves in some time and I've never tried straps. It may have just been that these were less-used dumbbells, whereas the barbell was worn down more. But it would be very annoying to progress weights while trying to avoid certain sets lol

    I'll give it another shot next go around though .
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  12. #642
    Registered User PCKM's Avatar
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    This program looks awesome. I'm starting to burn out on linear PPL after eight months, and the dual focus on power and hypertrophy here is sexy af.

    Have there been any recorded results for this program (esp. for late beginners)? Like before/after pics or journals.
    Just started posting on the forums this morning so pardon me if I'm out of my depth here.
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  13. #643
    Unregistered User Cleveland33's Avatar
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    ok - I fell off at the beginning of June and need to get back on it. Before falling off, no missed targets on bench, squat, or deads. Pull downs I missed once but was probably close to needing a reset. Presses I missed twice (not in a row) and was at the point where they were always heavy/grinding sets and 7 reps was never a given. Rows I reset a few times mainly for form.

    So two months off - how far back should I reset weights, if at all? I'm leaning around 20% because I am looking at this as long term and have no reason to rush but would like Grouchy's opinion
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  14. #644
    Brobi Wan Kenobi easye7's Avatar
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    So did chins today as part of the A routine for the first time, I could only do 3-2-2. Any suggestions on how I can run chins to get those numbers up? Maybe include them at the end of both workouts until I'm doing higher reps?
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  15. #645
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    Originally Posted by easye7 View Post
    Day 2 in the books, press and deads felt great, still keeping it relatively light though. Heavy pulldown is new for me so took a bit to fine the right weight.

    I think I'm gonna need to sub Kroc rows though. This thing with my hands (eczema probably) makes them extremely painful. Was thinking of subbing either the barbell row or Meadows row from here - https://www.t-nation.com/training/mo...untain-dog-way

    Which I've done before and really dug. Thoughts? Know I shouldn't be tinkering but this isn't just "mehh Kroc rows are hard", it's like knives in my hand.
    Staph infection? Did you go to dermatologist?
    1Rep Max

    Deadlift 463 lbs / 210 kg
    Bench 364 lbs / 165 kg
    Squat 419 lbs / 190 kg

    5'10" 196lbs
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  16. #646
    Philippians 4:13 jnatale3's Avatar
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    Wow.
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  17. #647
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    grouchyjarhead here. Long story short, thought I reset my password, sure didn't, and can't recover my account as it's on an old email address. Whatever. Here's my new one. I'll try to catch up as I can to those who I used to follow/help out.

    Originally Posted by PCKM View Post
    This program looks awesome. I'm starting to burn out on linear PPL after eight months, and the dual focus on power and hypertrophy here is sexy af.

    Have there been any recorded results for this program (esp. for late beginners)? Like before/after pics or journals.
    Just started posting on the forums this morning so pardon me if I'm out of my depth here.
    Throughout the thread I discuss the results of a few guys who ran the program before I published it on here. Realistic strength and size gains but they had fun doing it which is what it's all about.
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  18. #648
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Cleveland33 View Post
    ok - I fell off at the beginning of June and need to get back on it. Before falling off, no missed targets on bench, squat, or deads. Pull downs I missed once but was probably close to needing a reset. Presses I missed twice (not in a row) and was at the point where they were always heavy/grinding sets and 7 reps was never a given. Rows I reset a few times mainly for form.

    So two months off - how far back should I reset weights, if at all? I'm leaning around 20% because I am looking at this as long term and have no reason to rush but would like Grouchy's opinion
    20% is a good call. You have the right mindset - long term progress is more important than short term ego stroking.
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  19. #649
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by easye7 View Post
    So did chins today as part of the A routine for the first time, I could only do 3-2-2. Any suggestions on how I can run chins to get those numbers up? Maybe include them at the end of both workouts until I'm doing higher reps?
    Try the rep goal approach. If you're doing 3-2-2, aim for a total of 10 reps per workout. Do as many sets as it takes to get to 10 reps. Once you can hit 10 reps in two sets (e.g. 6 and 4), then bump it up to 15 or do your three AMRAP sets again.
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  20. #650
    Registered User IronFortified's Avatar
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    This thread is packed with great information.

    Powerbuilding has kept me in the iron game for the last 40 years. As a natural lifter, I get the best results with a two days per week training schedule and have always been that way - even in my teens and 20's. It's enough time to recover from one workout and get fired up for the next. There is so much to consider for successfully building size and strength, it can be overwhelming.

    Proper exercise execution is a huge factor for growth, and took me years to fully understand. For example, if you want to grow your chest, don't bench press like a powerlifter. They belly-bench to limit the range of motion and emphasize the triceps in the movement.

    Study the old-school big benchers like Pat Casey and Ted Arcidi and you will see that they had massive chests to go along with their impressive bench numbers. They utilized proper leverages, which in turn maximized muscle recruitment, and they reaped big rewards of their efforts.

    Another key to success is consistency. Dial-in a solid program and stick to it. Also, eat consistent and sleep consistent - two to three big nutritious meals per day, minimum, and at least eight hours per night sleep. If you don't eat and sleep enough a few days leading up to your scheduled training day, have a plan in place to push out your training day and still stay on track with your program. You have to time this right to avoid the natural muscle atrophy that occurs when you don't workout, but it can be done.

    Big compound movements followed by muscle specific exercises will bring about the muscle breakdown synergies that need to occur for substantial growth. And, of course, this includes the bench, deadlift, and squat. Working those exercises for strength and power (typically sets of five and triples) will allow for long term performance at peak levels, and combined with an occasional max-out, powerbuilding success is sure to follow.

    I wrote a book on powerbuilding a couple of years ago titled Iron-Fortified For Life. I wrote it as a personal challenge to see if I could do a productive data download of everything I've learned over the years. I was 50 when I wrote it, and my target audience was myself at 20 years old. I'm happy to report that the program in that book has me as big and strong today as I ever was. Anyway, if you happen to pick up a copy of the book (and I thank you if you do), you have my permission to post excerpts on this forum if you think the information would be of help to anyone.
    I love the sound of clangin' iron!

    Iron-Fortified For Life - a book on powerbuilding for getting big and strong naturally.

    Here is the link in case you are interested:

    https://www.amazon.com/Iron-Fortified-Life-W-S-Campbell/dp/1544238452/ref=sr_1_2?ie=UTF8&qid=1537134965&sr=8-2&keywords=iron+fortified+for+life&dpID=51CQjlN5Q1L&preST=_SY344_BO1,204,203,200_QL70_&dpSrc=srch
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