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Thread: Calgary Barbell

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    Calgary Barbell

    First time back in a long time. I've been lifting with a bum shoulder and it hasn't got much better using the Dave Draper SSB attachment for squats. I've been doing a lot of work on it, and have come to the conclusion that it's as good as it's gonna get. So, back to bar on the back and loving it (elbows, not so much).


    On to the thread title, have any of y'all tried the Calgary Barbell free 16 week program? Or watched the YouTube channel? Bryce Krewzcyk (Spelling?) is a beast and I find the videos fun and very informative. Plenty of great content. Highly recommended.

    I've modified the program to a 3x (4as it is written) a week schedule with some other tweaks. I'm in my 2nd modified go around prepping for an RPS meet at the end of July down in sunny Daytona. I've built in some deloads and some extra wiggle weeks because my recovery/nutrition is chit and I suck at life.

    I like the progression, and it was exactly what I needed to stay healthy and keep myself from senselessly overreaching.

    Looking forward to some discussion.
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    I really like his channel. Super high quality and good info. Super clean sumo form too. Haven't tried his program though, looks pretty solid
    S/B/D/OHP: 405/265/475/180

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    Originally Posted by WorldClassDBag View Post
    I really like his channel. Super high quality and good info. Super clean sumo form too. Haven't tried his program though, looks pretty solid
    I’ve really benefited from his sumo tips, and on BP setup (even though he’d say his BP is a weak link). I workout in my garage alone, so keeping a good shoulder tuck while un-racking has always been an issue
    Last edited by GatorBison; 03-13-2018 at 12:21 PM. Reason: Spelling
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    What progress have you made on his program thus far? I know he also put out a new 8 week training cycle on mystrengthbook but that's a monthly subscription based service to use.

    What does the 1+1F or 1+2F or even 1+2R mean in the later weeks?

    Edit: NVM I found a video where he talks about it.
    Last edited by Anthony21; 03-13-2018 at 12:51 PM.
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    I sometimes have the same shoulder issue like yourself.
    I cycle from SSbar to a buffalo bar then to the straight bar and it's worked well.
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    This seems like a pretty good program after checking it out more and Bryce definitely knows his sh!t. I may give this a run after my Candito Cycle + this bench program I'm running. I've always wanted to venture into RPE training, or at least get a better grasp on it. It seems like this program is a nice introduction to that.

    Only concern is the amount of compounds all in one training session. I could see that being a bit time consuming in the gym.
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    Originally Posted by Anthony21 View Post
    This seems like a pretty good program after checking it out more and Bryce definitely knows his sh!t. I may give this a run after my Candito Cycle + this bench program I'm running. I've always wanted to venture into RPE training, or at least get a better grasp on it. It seems like this program is a nice introduction to that.

    Only concern is the amount of compounds all in one training session. I could see that being a bit time consuming in the gym.
    It definitely takes some time, and I've modified the hell out of it to suit my needs. Most of my progress has been in reclaimed strength, but feeling much better doing it. When I was working up to singles @ 8 to set my percentages for this next run, 405 beltless felt better than it's ever felt with a belt on. I had plenty more, but for some reason this program has really helped me with patience.

    And for some reason his explaining of RPE really made sense to me.
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    Originally Posted by Anthony21 View Post
    This seems like a pretty good program after checking it out more and Bryce definitely knows his sh!t. I may give this a run after my Candito Cycle + this bench program I'm running. I've always wanted to venture into RPE training, or at least get a better grasp on it. It seems like this program is a nice introduction to that.

    Only concern is the amount of compounds all in one training session. I could see that being a bit time consuming in the gym.
    I have just started diving more into RPE training. Currently doing RTS GI with some minor modifications to suit my weaknesses. mike Tuscherer of RTS is Bryce’s coach and there are many similarities in Bryce’s programming being an RTS lifter. I ran TSA 9 week intermediate before this which gave me some exposure to RPE on the accessory lifts.
    I am an oldazz lifter at 43 training for my second meet in April. RPE training so far seems like the way to go. I have good days and I have some bad days and found with a percentage based program I will grind no matter how crappy I feel just to get my scheduled reps. This has bit me in the azz on many occasions

    With training RPE I go into a session with not as much anxiety thinking I have to hit X amount of weight for X amount of reps.
    When I feel good I smash new PR’s and if I am feeling crusty, I dial it back to what is there that day. Full body high frequency training is tough, don’t get me wrong, especially being older I can’t seem to handle a ton of volume, but trying to be smart and listen to what’s there that day seems like a superior system, at least for me. RTS autoregulates intensity and volume for that day, so if u reach fatigue on your first load drop set, u are done. I am finding I can only handle about 1 load drop set on squats and deads, where others may be able to hit 3-4. Think this is going to save me a world of hurt in the future
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    Originally Posted by GatorBison View Post
    It definitely takes some time, and I've modified the hell out of it to suit my needs. Most of my progress has been in reclaimed strength, but feeling much better doing it. When I was working up to singles @ 8 to set my percentages for this next run, 405 beltless felt better than it's ever felt with a belt on. I had plenty more, but for some reason this program has really helped me with patience.

    And for some reason his explaining of RPE really made sense to me.
    That's definitely a concern with the amount of time I may spend in the gym getting through a training session. How long on average did it take you to complete a training session with the set up?

    Originally Posted by raynerd View Post
    I have just started diving more into RPE training. Currently doing RTS GI with some minor modifications to suit my weaknesses. mike Tuscherer of RTS is Bryce’s coach and there are many similarities in Bryce’s programming being an RTS lifter. I ran TSA 9 week intermediate before this which gave me some exposure to RPE on the accessory lifts.
    I am an oldazz lifter at 43 training for my second meet in April. RPE training so far seems like the way to go. I have good days and I have some bad days and found with a percentage based program I will grind no matter how crappy I feel just to get my scheduled reps. This has bit me in the azz on many occasions

    With training RPE I go into a session with not as much anxiety thinking I have to hit X amount of weight for X amount of reps.
    When I feel good I smash new PR’s and if I am feeling crusty, I dial it back to what is there that day. Full body high frequency training is tough, don’t get me wrong, especially being older I can’t seem to handle a ton of volume, but trying to be smart and listen to what’s there that day seems like a superior system, at least for me. RTS autoregulates intensity and volume for that day, so if u reach fatigue on your first load drop set, u are done. I am finding I can only handle about 1 load drop set on squats and deads, where others may be able to hit 3-4. Think this is going to save me a world of hurt in the future
    I've only trained with percentage based programs so venturing to RPE is definitely going to be an adjustment if I do go that way. I can see it being beneficial for sure. Like you said, you're going to have good days and some bad days.

    How did you like that TSA program out of curiousity?
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    Originally Posted by Garage Rat View Post
    I sometimes have the same shoulder issue like yourself.
    I cycle from SSbar to a buffalo bar then to the straight bar and it's worked well.
    When my daughter moves out on her own, I'm totally getting a buffalo bar. Sucks that she's only 5 and a half.
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    Originally Posted by Anthony21 View Post
    That's definitely a concern with the amount of time I may spend in the gym getting through a training session. How long on average did it take you to complete a training session with the set up?



    I've only trained with percentage based programs so venturing to RPE is definitely going to be an adjustment if I do go that way. I can see it being beneficial for sure. Like you said, you're going to have good days and some bad days.

    How did you like that TSA program out of curiousity?

    I've modified it a lot, to spread the big 3 over M-W-F, but right around 2 hours. My focus could be better, my wife and kid are constantly coming out into the garage. So could be much quicker if I stayed true to the time between sets that are in the program.

    And I think you'll dig RPE training, I agree with everything Ray said above. The thing that I really like about this program is the mix of RPE and percentage based training.
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    7-28-18 463-353-468
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    Originally Posted by GatorBison View Post
    I've modified it a lot, to spread the big 3 over M-W-F, but right around 2 hours. My focus could be better, my wife and kid are constantly coming out into the garage. So could be much quicker if I stayed true to the time between sets that are in the program.

    And I think you'll dig RPE training, I agree with everything Ray said above. The thing that I really like about this program is the mix of RPE and percentage based training.
    I remember when I had my garage gym the biggest frustration was when my 2 daughters would come in and distract me. I'm the type where I need to just focus on my training and anything that takes me away from that frustrates me.

    It was nice having them around when I was lifting but at the same time it was frustrating so I get you on that front lol.

    Yeah RPE training was something I've always wanted to try but just never felt comfortable with trusting myself gauging my sets at a certain RPE. I think it's time to maybe get out of my comfort zone.
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    Originally Posted by Anthony21 View Post
    I remember when I had my garage gym the biggest frustration was when my 2 daughters would come in and distract me. I'm the type where I need to just focus on my training and anything that takes me away from that frustrates me.

    It was nice having them around when I was lifting but at the same time it was frustrating so I get you on that front lol.

    Yeah RPE training was something I've always wanted to try but just never felt comfortable with trusting myself gauging my sets at a certain RPE. I think it's time to maybe get out of my comfort zone.
    Lol, it's really cute when she wants to workout with Daddy...but, yeah, frustrating.

    The key for me on the RPE was one of the Calgary vids. When working up to a sets of 3 @ 8, I work up to whatever I can hit for 5 that day. A heavy set of 1 @ 9 is something I can hit for 2. That makes more sense for me than the usual RPE explanation.
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    Originally Posted by GatorBison View Post
    Lol, it's really cute when she wants to workout with Daddy...but, yeah, frustrating.

    The key for me on the RPE was one of the Calgary vids. When working up to a sets of 3 @ 8, I work up to whatever I can hit for 5 that day. A heavy set of 1 @ 9 is something I can hit for 2. That makes more sense for me than the usual RPE explanation.
    I have a lot to learn about RPE. One of the biggest things I wondered was how do you know what weight to work up to for a movement variation you don't know your max on?

    I know you can take your max and based off that RPE and rep amount e.g. 4x4 @ 8 would be 83.7% of your max. So then you have your two ramp up sets of 90% and 95% of that work set weight. Again though how do you know what to set as a top weight for a lift you don't know your max on? My guess is just use your max for your squat for the safety bar squat?
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    Originally Posted by Anthony21 View Post
    I have a lot to learn about RPE. One of the biggest things I wondered was how do you know what weight to work up to for a movement variation you don't know your max on?

    I know you can take your max and based off that RPE and rep amount e.g. 4x4 @ 8 would be 83.7% of your max. So then you have your two ramp up sets of 90% and 95% of that work set weight. Again though how do you know what to set as a top weight for a lift you don't know your max on? My guess is just use your max for your squat for the safety bar squat?
    It's very cliche to say, but it is all feel. Your example of 4x4@8 would, in my mind, be what I could do 4x6 of on that day. And as you ramp up, you will have some variance. Some sets might feel like 7.5, some might feel like 8.5. I think the key is to not be doing sets in the 9ish range, because that's where the overreaching comes in.
    My variation of the Calgary program (really are a lot of different influences: Calgary, 10/20/Life, Brian Alsruhe row principles, straight up LP, etc) has me following his percentages on the big 3, and RPE on assistances and variations. Then the final weeks are all RPE, then setting an estimated daily max to do percentage based volume off of.
    Last edited by GatorBison; 03-13-2018 at 08:23 PM. Reason: Clarification, maybe ;)
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    Originally Posted by GatorBison View Post
    It's very cliche to say, but it is all feel. Your example of 4x4@8 would, in my mind, be what I could do 4x6 of on that day. And as you ramp up, you will have some variance. Some sets might feel like 7.5, some might feel like 8.5. I think the key is to not be doing sets in the 9ish range, because that's where the overreaching comes in.
    My variation of the Calgary program (really are a lot of different influences: Calgary, 10/20/Life, Brian Alsruhe row principles, straight up LP, etc) has me following his percentages on the big 3, and RPE on assistances and variations. Then the final weeks are all RPE, then setting an estimated daily max to do percentage based volume off of.
    Right on man I definitely appreciate your knowledge and insight.
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    Originally Posted by Anthony21 View Post
    That's definitely a concern with the amount of time I may spend in the gym getting through a training session. How long on average did it take you to complete a training session with the set up?



    I've only trained with percentage based programs so venturing to RPE is definitely going to be an adjustment if I do go that way. I can see it being beneficial for sure. Like you said, you're going to have good days and some bad days.

    How did you like that TSA program out of curiousity?
    Honestly TSA is a really good program. I have run it 4x. If you are looking for a good transitional program into RPE, TSA is the one to run. It is percentage based on the comp. lifts and RPE based on the assistance stuff. Best of both worlds really.
    Squat 2x a week, bench 3x, deads & paused deads 2x and tons of rows and CGBP. I made some good progress on this program.
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    Originally Posted by raynerd View Post
    Honestly TSA is a really good program. I have run it 4x. If you are looking for a good transitional program into RPE, TSA is the one to run. It is percentage based on the comp. lifts and RPE based on the assistance stuff. Best of both worlds really.
    Squat 2x a week, bench 3x, deads & paused deads 2x and tons of rows and CGBP. I made some good progress on this program.
    Nice man! I remember looking into the program in the past but will definitely download the Excel and give it a look.
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    Originally Posted by Anthony21 View Post
    Right on man I definitely appreciate your knowledge and insight.
    No problem at all brother. I’m just happy to be back on here and communicating with PL minded folks. Gets weird talking to myself in the garage.
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    Originally Posted by raynerd View Post
    Honestly TSA is a really good program. I have run it 4x. If you are looking for a good transitional program into RPE, TSA is the one to run. It is percentage based on the comp. lifts and RPE based on the assistance stuff. Best of both worlds really.
    Squat 2x a week, bench 3x, deads & paused deads 2x and tons of rows and CGBP. I made some good progress on this program.
    I’m going to look into TSA as well, sounds like what I’m trying to get to with my modifications. And Calgary program springs from MT.
    Is TSA a 4 day a week program? Schedule-wise, I’m married to 3 days.

    Edit: 4x week program.
    Last edited by GatorBison; 03-14-2018 at 06:41 AM.
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    Originally Posted by GatorBison View Post
    No problem at all brother. I’m just happy to be back on here and communicating with PL minded folks. Gets weird talking to myself in the garage.
    If it wasn’t for this forum I would of gone crazy on my garage gym lmao
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    Originally Posted by Anthony21 View Post
    If it wasn’t for this forum I would of gone crazy on my garage gym lmao
    Lol same, the basement gym is great but the dogs are only so good at carrying a conversation
    I lucked out with a great partner this winter though from work, a rare find indeed!

    I carry a journal here in the o35 but also at Iron Sanctuary. IS is more powerlifting oriented if u guys want to check it out.
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    Originally Posted by raynerd View Post
    Lol same, the basement gym is great but the dogs are only so good at carrying a conversation
    I lucked out with a great partner this winter though from work, a rare find indeed!

    I carry a journal here in the o35 but also at Iron Sanctuary. IS is more powerlifting oriented if u guys want to check it out.
    Nice mine. I never heard of IS but I'm going to join and post my training there. I'll follow your log also.

    I have my log here in this section which is in my signature if you want to check that out.
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    Just saying welcome back gator!
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    Originally Posted by JRMoore82 View Post
    Just saying welcome back gator!
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    Originally Posted by raynerd View Post
    Lol same, the basement gym is great but the dogs are only so good at carrying a conversation
    I lucked out with a great partner this winter though from work, a rare find indeed!

    I carry a journal here in the o35 but also at Iron Sanctuary. IS is more powerlifting oriented if u guys want to check it out.
    LOL, my dog is either walking through my legs when squatting, or trying to go out the garage door and play with the neighbors!

    And I'm on IS too, it's very cool group. Went on yesterday and it was all shifted on my mobile. Anybody else have an issue with that?
    Last edited by GatorBison; 03-15-2018 at 04:46 AM. Reason: I jacked up Ray's quote
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    Originally Posted by JRMoore82 View Post
    Just saying welcome back gator!
    Thanks brother, feelsJohnGoodman

    Originally Posted by Anthony21 View Post
    ROFL, love that movie.
    "I'm a peacock, Captain! You gotta let me fly!"
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    Originally Posted by GatorBison View Post

    ROFL, love that movie.
    "I'm a peacock, Captain! You gotta let me fly!"
    Aim for the bushes?
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    Originally Posted by JRMoore82 View Post
    Aim for the bushes?
    lulz
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    Originally Posted by GatorBison View Post
    LOL, my dog is either walking through my legs when squatting, or trying to go out the garage door and play with the neighbors!

    And I'm on IS too, it's very cool group. Went on yesterday and it was all shifted on my mobile. Anybody else have an issue with that?
    There were a couple times where my youngest daughter would be right near the barbell sleeve when I would bench or squat. I had to focus on squatting or benching while also watching her to make sure I didn't hit her with the barbell lol.
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