Personally, I only took 1 deload after the first 2 blocks. This was a welcome learning experience though, as it developed my deep appreciation of intensity as weight lifted, within a sport, and individuals. Program Review Community Project Thread Sorry for the delay in getting this up, I’m an easily distracted man with a bit of a crazy life. Lack of singles and competitive setups in hypertrophy blocks. Unfortunately you only get the template corresponding to those answers and have to buy another template if one of the variables change eg if you want to train 4x a week instead of 5x or you move from beginner status to intermediate. I took 90-95% of my 1rm.
Review: As Netflix superhuman action-thrillers go, ‘Project Power’ is no ‘Old Guard’ Jamie Foxx and Dominique Fishback in the movie “Project Power.” (Netflix) The template can of course be edited if you so desire, but that not within the boundaries of the template itself. Form on squat and deadlift was forced to become nearly perfect, which I think is another reason those lifts increased so much in 3 months. Day 2, Week 1 was bench 3x5 the 5x10 OHP). I had pretty much gone from some pretty shitty online programs based on linear progression and really minimalist training to regular 5/3/1, then 5/3/1 + BBB and now I've been on 5/3/1 + BBB + FSL for about three months now. You can literally run this program indefinitely. http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html, New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. If you can increase the reps, you’re getting stronger. Don't mistake simple for easy. Between 2012 and 2016 deploying and competing as able going from a 390+ (Lifts: S/B/D) to a 470+ Wilks. I would also suggest having a decent base of strength.
The weights are somewhat submaximal due to the effort restraint. Everything else however is very much set in stone by the template. ), Auto-regulation: (Does the program use any form of auto-regulation of volume/intensity/loading and how well does it suit it’s intended purpose? Purpose: To get stronger as defined by the practitioner of the method. So for context, my comp bench max is 330, I put my training max in as 300. Powerlifting ? I skipped all of the programmed deload weeks and randomly inserted 3 weeks of travel in which I did no lifting (so the deload weeks were in the middle of the blocks, not at the end). Customization: (Is the program customizable? The T3 work is performed according to the “Max rep sets” concept, where a rep-max is established in 3-4 sets of working up, then a number of sets of as many as possible are performed with short rest periods. The phase slightly changes rep ranges and changes some days to be active rest more than an overloading workout. The progression means every week is different and there's a certain excitement in not knowing exactly how well you're going to perform on a certain day. Day 1, week 1 was squat 3x5 then deadlift 5x10. You have three three-week waves, then a deload week, and then you have 1-2 weeks to retest your main lifts and find your new maxes. You can read more about me here in this meet report. High Frequency. I didn’t have access to the exact equipment required but I did my best. How this is done successfully is further discussed within my blog Swole At Every Height, there readers will find program templates within the Compendium. Cons: Volume, Intensity, Frequency and Specificity for powerlifting is pretty low. That was perfect for me. The last set of each day of the 3 weeks is a +Set - meaning you push that set for as many reps as you can, so regardless of if it says 5 reps, if you can do 10, you do 10. Rather than a program to follow the method provides a deeper understanding of how to get stronger, yes as a powerlifter, but so too in a broad sense if desired. 2.
I replaced squats with box squats (dealing with a hip issue) and changed ohp to incline bench (I find it is more helpful for my bench) and I switched around the order, so I did box squats, bench press, deadlifts, ohp. I reached most of the goals I set for myself (still have a few pounds to lose), and I would try another Alrushe program in the future. The program is very open for customisation, so unless you've got a good base knowledge for training and the variables around training, you're not gonna really have a very personally tailored program for you. I did a squat/deads and OHP/bench split, where I did Jugg sets/reps for one and 5/3/1 for the other, then rotated the next workout. Most of the time, I was heading into accessory work pretty fatigued from T1 sets (Note, I do have poor conditioning. If you're a ending novice, run this. You always finish a set before form starts to break down. Recommendations: I would recommend this routine be used to increase conditioning and work capacity in the off season. I was able to make some significant progress after coming off the program but didn’t do so while actually on it (apart from deadlifts). This was followed by an assistance giant set which was more of the same but focused more on smaller muscle groups and adding in volume. As the program went on, my AMRAP sets were going up. should it be run as is at the beginning and then customised in the future, or is it meant to be customised from the outset? Fatigue Management: (Does the program use any form of fatigue management (deloads, periodisation, etc)? When I switched to a more ‘normal’ program (Average to Savage) at the beginning of 2018, I made very fast improvements. My best lifts are 290/170/330. Cookies help us deliver our Services.
And how well does it work? I didn’t think this was enough for Squat, Bench and OHP but it worked fine for deadlift. Anything above a mid-tier intermediate, I wouldn't recommend this program. I was simply able to train harder after having run this program. Unlike the Physique template which has different mesocycles, this just has the one (though you can switch the exercises when you start it again). Totals: 1,211@148, 1,432@165 (later 1,466@166 weight miss), 1,526@181(176 actual weight.). This is within the amount I can fluctuate within a week, I did not add significant mass. He has called that very insignificant overall and I'd have to disagree with him there, considering he often talks about phase potentiation and growing the size of muscles to then teach them to produce more force. Fatigue Management: For most of this program I ate like a monster. I think this is a good program for anyone in their off season who needs to work on their conditioning, core, maybe drop some fat. So in some way, it resembles a peaking program. Bodyweight 214 -> 219 lbs. GZCL based ‘programs’ often use things like last set AMRAPS, drop sets, and Max Rep Sets to judge progress, as such these provide the means to go hard or easy depending on the day and desire. Auto-regulation was fantastic. Most of my workouts for TB were running, but sometimes I used the stepper or the assault bike.
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Review: As Netflix superhuman action-thrillers go, ‘Project Power’ is no ‘Old Guard’ Jamie Foxx and Dominique Fishback in the movie “Project Power.” (Netflix) The template can of course be edited if you so desire, but that not within the boundaries of the template itself. Form on squat and deadlift was forced to become nearly perfect, which I think is another reason those lifts increased so much in 3 months. Day 2, Week 1 was bench 3x5 the 5x10 OHP). I had pretty much gone from some pretty shitty online programs based on linear progression and really minimalist training to regular 5/3/1, then 5/3/1 + BBB and now I've been on 5/3/1 + BBB + FSL for about three months now. You can literally run this program indefinitely. http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html, New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. If you can increase the reps, you’re getting stronger. Don't mistake simple for easy. Between 2012 and 2016 deploying and competing as able going from a 390+ (Lifts: S/B/D) to a 470+ Wilks. I would also suggest having a decent base of strength.
The weights are somewhat submaximal due to the effort restraint. Everything else however is very much set in stone by the template. ), Auto-regulation: (Does the program use any form of auto-regulation of volume/intensity/loading and how well does it suit it’s intended purpose? Purpose: To get stronger as defined by the practitioner of the method. So for context, my comp bench max is 330, I put my training max in as 300. Powerlifting ? I skipped all of the programmed deload weeks and randomly inserted 3 weeks of travel in which I did no lifting (so the deload weeks were in the middle of the blocks, not at the end). Customization: (Is the program customizable? The T3 work is performed according to the “Max rep sets” concept, where a rep-max is established in 3-4 sets of working up, then a number of sets of as many as possible are performed with short rest periods. The phase slightly changes rep ranges and changes some days to be active rest more than an overloading workout. The progression means every week is different and there's a certain excitement in not knowing exactly how well you're going to perform on a certain day. Day 1, week 1 was squat 3x5 then deadlift 5x10. You have three three-week waves, then a deload week, and then you have 1-2 weeks to retest your main lifts and find your new maxes. You can read more about me here in this meet report. High Frequency. I didn’t have access to the exact equipment required but I did my best. How this is done successfully is further discussed within my blog Swole At Every Height, there readers will find program templates within the Compendium. Cons: Volume, Intensity, Frequency and Specificity for powerlifting is pretty low. That was perfect for me. The last set of each day of the 3 weeks is a +Set - meaning you push that set for as many reps as you can, so regardless of if it says 5 reps, if you can do 10, you do 10. Rather than a program to follow the method provides a deeper understanding of how to get stronger, yes as a powerlifter, but so too in a broad sense if desired. 2.
I replaced squats with box squats (dealing with a hip issue) and changed ohp to incline bench (I find it is more helpful for my bench) and I switched around the order, so I did box squats, bench press, deadlifts, ohp. I reached most of the goals I set for myself (still have a few pounds to lose), and I would try another Alrushe program in the future. The program is very open for customisation, so unless you've got a good base knowledge for training and the variables around training, you're not gonna really have a very personally tailored program for you. I did a squat/deads and OHP/bench split, where I did Jugg sets/reps for one and 5/3/1 for the other, then rotated the next workout. Most of the time, I was heading into accessory work pretty fatigued from T1 sets (Note, I do have poor conditioning. If you're a ending novice, run this. You always finish a set before form starts to break down. Recommendations: I would recommend this routine be used to increase conditioning and work capacity in the off season. I was able to make some significant progress after coming off the program but didn’t do so while actually on it (apart from deadlifts). This was followed by an assistance giant set which was more of the same but focused more on smaller muscle groups and adding in volume. As the program went on, my AMRAP sets were going up. should it be run as is at the beginning and then customised in the future, or is it meant to be customised from the outset? Fatigue Management: (Does the program use any form of fatigue management (deloads, periodisation, etc)? When I switched to a more ‘normal’ program (Average to Savage) at the beginning of 2018, I made very fast improvements. My best lifts are 290/170/330. Cookies help us deliver our Services.
And how well does it work? I didn’t think this was enough for Squat, Bench and OHP but it worked fine for deadlift. Anything above a mid-tier intermediate, I wouldn't recommend this program. I was simply able to train harder after having run this program. Unlike the Physique template which has different mesocycles, this just has the one (though you can switch the exercises when you start it again). Totals: 1,211@148, 1,432@165 (later 1,466@166 weight miss), 1,526@181(176 actual weight.). This is within the amount I can fluctuate within a week, I did not add significant mass. He has called that very insignificant overall and I'd have to disagree with him there, considering he often talks about phase potentiation and growing the size of muscles to then teach them to produce more force. Fatigue Management: For most of this program I ate like a monster. I think this is a good program for anyone in their off season who needs to work on their conditioning, core, maybe drop some fat. So in some way, it resembles a peaking program. Bodyweight 214 -> 219 lbs. GZCL based ‘programs’ often use things like last set AMRAPS, drop sets, and Max Rep Sets to judge progress, as such these provide the means to go hard or easy depending on the day and desire. Auto-regulation was fantastic. Most of my workouts for TB were running, but sometimes I used the stepper or the assault bike.
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