This reduced training frequency works extremely well for many people. The strength coaches Charles Poliquin and Dante Trudel are especially fond of this moderate training frequency. You perform 3 heavy weeks in a row followed by a deload week. On the 5th week you start the cycle all over again and perform 3 sets of 5 reps with a slightly heavier weight.
In this case it takes you about days to complete one normal week of training. As long as you understand that 1 training week is really 4 workouts one workout each for the squat, deadlift, bench press and overhead press then you will be OK. If you are having a bad day then you can stop at 5 reps and move onto your assistance exercises. However, if you are feeling really good that day then you can perform as many reps as you can with that weight and go for a new personal record.
Jim Wendler believes that you should not use your actual 1-rep max when you calculate your training percentages. For example if you can bench press pounds then you would use pounds as your training max for the bench press.
All of your training weights would be calculated using your pound training max. You are training with a lower percentage of your 1-rep max so you can usually get more than the required number of reps if you really push yourself.
Jim Wendler gets pounds for 7 reps. Talk about an impressive squat! Jim is pushing himself hard on his last set but he stays in complete control and uses perfect form on every rep.
After every deload week you should increase your upper body training maxes by 5 pounds and your lower body training maxes by 10 pounds. Then you use this increased training max to calculate the weights you have to lift for each workout.
Here is what your progress would look like over time:. You just keep increasing the training max after every deload week. If you add pounds to your lifts each month then you could easily add pounds on your lifts in a year!
Now THAT is some fast progress on the squat, deadlift, bench press and overhead press! After that you move onto your assistance exercises. Here they are in no particular order:. You perform your main lift for the day plus 2 assistance exercises for your upper body or lower body. Jim Wendler says he likes this template because it forces you to train hard on a small number of exercises.
Every exercise has to count! Jim Wendler says you should use exercises for your chest and back on your upper body day and exercises for your quads and hamstrings on your lower body day. Use the first couple of weeks to learn your sweet spot. On paper it may seem like a good idea but it takes a toll on your body. However, for a younger lifter that has a good grasp on technique it is a tremendous tool.
If you don't understand some, much or any of the above programming you need to choose a more basic program from this book. Choose one of the many variations for different goals and schedules available here.
Do that, create a base, and you will be capable of handling any program in the future. Reach Theme by Pixel Union. Powered by Shopify. Your cart is empty Continue shopping. Add note. View cart. It allows for faster progress week to week than the initial BBB program, making it ideal for novice and intermediate lifters that are able to recovery more quickly.
If you like this spreadsheet, check out the other n-Suns program spreadsheets. Running a half marathon is far from impossible for most healthy individuals, but does require careful training. Luckily, Hal Higdon did a great job of laying out programs well suited for novice, intermediate, and advanced runners. For the full explanation of the programs, please read…. As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet.
The differences between the 9 week and…. Ah, yes. If you're willing to build these lifts at any cost e. While not recommended for general strength work, as articulated….
There are so many powerlifting programs available that it can be confusing for a novice lifter to determine which program is right for them.
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