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» One month to add as much strength/size as possible (Go to post)06-08-2015 @ 07:56 

Pick a squat, a press, a deadlift and a row.

Pick a daily minimum single (i,e a weight you could definitely hit any where, anytime and be humble with it) think really good form here

Work up to a single every day (or every other day for deadlift) on each lift but your single must be greater or equal to your daily minimum.

Then take 80% of your daily max and do 5 sets of 3 with it.

For example

Squat my current PB is 200
I can definitely hit 180 any day right now with good for so that is my daily minimum.

Session 1

work up to 190
back off (80%) 150x5x3

Session 2

Sore for yesterday perhaps
Work up to 180
Back off (80%) 145x5x3
» Training frequency / recovery time (Go to post)03-06-2015 @ 21:30 
So having heard what 5*5 is I recon you could get away with it like this

Day 1: train
Day 2: off
Day 3: train
Day 4: off
Day 5: train
Day 6 off


you probably want the extra day off so you do not follow a training day with a training day

regarding off days it is probably fair to say that 20% of days are poor, 20% are very good and 60% are normal

I would not reset your whole program based on one day.

What I would advise is that 5*5 will stagnate after a period, for example if your 5 rep max was 155 on bench then you would be able to possibly run:

Week 1: 5*5 on 135
Week 2: 5*5 on 137.5
Week 3: 5*5 on 140

and so on but probably will fail at around say

Week ?: 5*5 on 155

at which point reset

But eventually you will need to manipulate sets/reps/rest times etc. for example

wk1 3x5x150
wk2 4x5x150
wk3 5x5x150
wk4 5x6x150
wk5 3x4x160
wk6 4x4x160
wk7 5x4x160
wk8 4x5x160
wk9 5x5x160

so no need to find smaller increments

hope this helps
» Training frequency / recovery time (Go to post)03-06-2015 @ 19:01 
I am not fully familiar with 5*5 starting strength.

Yes it could and probably is just an off day...

However possibly (depending a large number of factors) putting 2.5kg on the same rep and set range every five days will no longer work for you.

It will stop working pretty fast either way as it is a progress of over 180kg per year.

It might not be a recovery issue (almost certainly isn't many folk bench 2/3 times a week) but could be a very enthusiastic loading strategy for someone benching 140*5*5
» New to strongman (Go to post)01-05-2015 @ 11:30 
I used to run something like


Pull up



and if I did it again I would work constantly in the 80-85% range for around 15-25 reps
» Need some advice on Strongman/Powerlifting (Go to post)19-04-2015 @ 18:06 
I used to do a lot of strongman. It is ace but required a far greater time commitment as I had no car and nearly always meant Saturday train which was both good... really great time with the lads and bad missed other weekend pass times. I did occasionally train events alone but setting up a medley solo was not much fun.

I did love SM comps.

I now train for pl which I also fun but requires loads less time and commitment I personally would say.

I think the social and competing side of sm could potentially pull me back in when life is quieter but if it didn't have the social element and I did not enjoy the comps I would not even consider it. It seems sm is missing those aspects for you.

Why not switch over after the summer season as it were and the you'll not miss out on much either way?
» Can you make decent strength gains training 2x per week?? (Go to post)10-01-2015 @ 14:48 
Day 1
DOH Axle Deadlift

Day 2
Front squat

I would lower the volume and make it full body... something like the above. You want to give it all you have for each exercise which will still be hard with 4 exercises
» Ermm here goes (Go to post)25-11-2014 @ 07:59 
Good session. Nice to train with you sorry I increased your session time and couldn't return the favour and spot yourbench. Cheers
» excercises that can be done every day (Go to post)15-06-2014 @ 23:39 
LessThanLuke said:In fact as was just pointed out to me "it would probably be healtheir to do it quickly, get in get out instead of grinding away for 25 years"

Maybe I could not comment on this! I have no knowledge.
» excercises that can be done every day (Go to post)15-06-2014 @ 23:37 
LessThanLuke said:
So? s**t happens.

I wasn't particularly suggesting you did just responding to above comment.

Of course it is going to be hard to make it to the top level without pushing the envelop.

I am suggesting thinking on a longer game plan when looking at the risks involved with training super hard in intensity, volume, frequency would probably yield better results of the course of a career as it were.
» excercises that can be done every day (Go to post)15-06-2014 @ 23:32 
Wayne_Cowdrey said:Sam, I just clicked on your name to find out your age. You're about 10 years younger than I was expecting.

Thanks mate... I guess!!Happy
» excercises that can be done every day (Go to post)15-06-2014 @ 23:24 
JackRevans said:if luke flaekkers it now and deadlifts 480kg in 3 years then he can retire with the knowledge that he is better than everyone else, albeit broken.

why would he want to do an old man peak at 40?

because if he achieve this aged 28... with his foot pedal to the metal

he could instead likely achieve 440 at 28 and thus maybe 500 at 40

and then not be broken and still be the best and move onto swimming or whatever else he fancies
» excercises that can be done every day (Go to post)15-06-2014 @ 23:14 
Luke do you not thing it might be smarter to consider that you are probably over a decade off peaking... Thus will be strong if you reduce the risk of injury and continue to progress longer even if this progress is a little slower?
» Looking for a new bar (Go to post)22-05-2014 @ 22:59 
Be careful freighting weights etc. Unless you know what your up to or have someone guaranteeing all the fees to your door you could get hit by a lot more fees than you think. TPB is a very nice bar.
» Foam rolling pre-lifting (Go to post)19-05-2014 @ 15:10 
I spend about 40 minutes warming up... Foam rolling, static stretching, dynamic stretching and activation work. Probably the best thing I have done in the last 18 months to improve form, technique, bar path etc
» Low volume high intensity (Go to post)08-05-2014 @ 12:58 
As Paul says it will work! The question is will it work best!

I would suggest if you are interested in just the powerlifts then you should get more volume than that and focus on technique rather than weight to develop the movement pattern. A high frequency with lower volume per session might work well.

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