Calgary barbell 16 week program

Calgary barbell 16 week program free. Calgary barbell program explained. Calgary barbell 16 week program 1+2f. 16 week strength training program. Calgary barbell 16 week program deload. Calgary barbell
16 week program review. Minimum age to work in calgary. Calgary barbell 16 week program pdf. Calgary 16 week program review. Calgary barbell 16 week program results.

Save 10% on Programs from ExpertsIf you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you.Promo code LIFTVAULT = 10% off at Kizen Training x Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms
closed. I was feeling good and strong at that point and optimistic about progress on the program.
This second cycle has been great, and I'm planning to run another cycle again sometime in the near future. Links to the free program and Bryce's Q&A video below. TLDR summary The program is free. It's an awesome program to peak for a powerlifting meet, or to boost your 1RMs in the squat, bench, and deadlift. You train 4 days a week doing the
competition lifts and some assistance exercises which are specific to the main lifts. High frequency training in the competition lifts gives a lot of practice in technique. Fatigue is managed very well through a mix of percentage and RPE, and through variable loading (the load, set, and rep schemes change daily). Each day is tough, but manageable
within the overall framework of the program. I never felt beat up or run into the ground, and in weeks 7 & 8 I started feeling pretty strong and well-recovered for each workout. In the first cycle I was steadily gaining strength in all lifts, and in the second cycle I surpassed my old PRs in all 3 lifts. Bench and DL did especially well in the second cycle. I
gained 1.1 kgs while running the program to a morning bodyweight of 82.4 on test day. Longer write-up This free program is from Bryce Krawczyk at Calgary Barbell, an excellent powerlifting channel on YouTube. It's for intermediate and advanced lifters. It's designed to build your strength and technique, and peak both for a powerlifting meet at the
end of week 9. The main program is 8 weeks, then you have a taper week (week 9), then your meet day or max test day at the end of the taper week. It's a good idea to run the taper week as a deload even if you aren't going into a meet. Last edited by ECGordyn; 06-26-2020 at 01:49 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL
205, @ bw 88.5 age 43 Workout Journal: Lift selection This is a pure-blooded powerlifting program built around the big 3. Your lifts are: competition squat, competition bench, competition deadlift, plus 2 squat variations (pin squat and high bar squat), 4 bench variations (long pause bench, close grip bench, feet up bench, and touch & go bench), and
two deadlift variations (SLDL and pause DL). Obviously, there's a lot of practice with technique and strengthening the movement patterns throughout the program.
Lifting frequency You lift 4 days a week, full body every day. The program is divided into 2 blocks: weeks 1-4 and weeks 5-8.
Weeks 1-4 are volumization, and weeks 5-8 are intensification. Weeks 5 & 6 are still pretty high volume, but you start raising intensity by doing heavy triples and doubles followed by several sets of 5 at lower intensity. Weeks 7 & 8 have volume come way down while intensity continues to rise. I felt pretty strong going into week 7 and especially week
8. Loading The program is a mix of percentage and RPE, so it can be a good learning tool for someone new to RPE. It's also great at managing fatigue because it uses RPE and the loading changes daily. The loading is difficult to summarize because it changes every day, but I'll try: In the first block, loading for the competition lifts ranges from 68-86%.
The set and rep schemes for comp. squat and comp. DL range from 3x3, 4x3, 5x2, 4x3. Comp. bench is the same plus an extra set across all 4 weeks. You do some RPE for accessories during the first block. In the second block, loading ranges from RPE 8-9, with some percentage work for the back off sets. The set and rep schemes for squat and DL
vary from 1x3, 1x2, 1x1, with each top set followed by backoff sets ranging from 6x5, 4x4, 3x3. Again, you do an extra set for bench across all 4 weeks. Loading for accessories varies from 2x2 at RPE 9 to 3x12 at RPE 10. High volume sets are rare, and they're all in weeks 1-4 (the volumization block). Weeks 5-8 are all low-rep sets, 2x2 on some days.
The taper week starts 5 days from competition. You lift 4 days, every day, doing only the competition lifts with different loading every day, between 75-85%, and between 1x1 and 3x3. Day before the meet is a day off.
Last edited by ECGordyn; 06-26-2020 at 01:48 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Pros and Cons?
Many, and few. The program gives you lots of practice in technique of the competition lifts. My bench started feeling strong and controlled during my first cycle, and DL started feeling clean and snappy during the second cycle. Squat had its good days and bad days, but I think that was my fault for overestimating my training max and being too
ambitious with that lift. Overall, I never felt overly fatigued by the program. All the benching was not a problem either, except in the first ~10 days my shoulders would ache, but then that went away. I haven't developed long-term shoulder issues, and my shoulders still feel fine. That said, there could be more shoulder pulling work. There are only 3
days of shoulder pulls in the first block, and 0 (zero) days of shoulder pulls in the second block and taper week. I always did chins on days 1 and 3, and Pendlay rows sometimes on days 2 and 4. The set and rep scheme took a few weeks to get used to because it's different every day, but after that I found it a fun challenge to go for a new minor PR on
something. For example, 4x4 pause squat is very different from 4x2 pause squat, but there's potential for a new small PR in that kind of setup. Changes I Made First, I'd suggest following the program as written. No need to change anything. In the first cycle, I added facepulls 4 x 10-12 to days 1 and 4 to balance all the pushing, and I did RDL instead
of SLDL on day 1. Second cycle, I dropped SLDL from day 1, added chins on days 1 and 3, and sometimes did Pendlays on days 2 and 4 if I had the energy for it. The program has cable rows and DB rows on a few days, neither of which I can do at home, so that's why I did Pendlay rows. I wouldn't suggest that, as Pendlays are probably the most taxing
barbell row, and the program already manages fatigue very well without messing up the balance. I also can't do incline bench at home, so I did Spoto press instead during the second cycle. Last edited by ECGordyn; 06-26-2020 at 01:48 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Advice if
You're Going to Run the Program Be patient and enjoy it. You get a lot of practice in technique, which pays high dividends later. You'll learn a lot from this program. Don't push the double in week 6, because you're still carrying fatigue from the 6x5 backoff sets in all the comp. lifts in week 5.
Oh, and you've gotta do more of those backoff sets in week 6. Follow the prescribed rest times as much as you can. They're designed to keep you lifting at the appropriate RPE, and also to help a bit to increase work capacity.
Go ahead and push a new PR in an RPE set if you feel up for it, but also go ahead and back down if you're sensing high fatigue. It isn't worth the recovery cost to your main movements just to get one bad ass set in an assistance movement, and pushing your peak too early will slow you down later. Prioritize the long view. My Results I finished the
second cycle with Sq 175, Bp 125, DL 195.
All lifts are PRs. Bench PR came in training (week 8 day 1) when I hit 127, but on test day I aimed too high, tried 132 but failed a few inches off my chest. I might have had 130 that day, but I overshot after the 125. I'll run this program again after a block of different programming.

Save 10% on Programs from ExpertsIf you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you.Promo code LIFTVAULT = 10% off at Kizen Training x Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms
closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm planning to run another cycle again sometime in the near future. Links to the free program and Bryce's Q&A video below. TLDR summary The program is free. It's an awesome program to peak for a powerlifting
meet, or to boost your 1RMs in the squat, bench, and deadlift. You train 4 days a week doing the competition lifts and some assistance exercises which are specific to the main lifts. High frequency training in the competition lifts gives a lot of practice in technique. Fatigue is managed very well through a mix of percentage and RPE, and through
variable loading (the load, set, and rep schemes change daily). Each day is tough, but manageable within the overall framework of the program. I never felt beat up or run into the ground, and in weeks 7 & 8 I started feeling pretty strong and well-recovered for each workout.
In the first cycle I was steadily gaining strength in all lifts, and in the second cycle I surpassed my old PRs in all 3 lifts. Bench and DL did especially well in the second cycle. I gained 1.1 kgs while running the program to a morning bodyweight of 82.4 on test day. Longer write-up This free program is from Bryce Krawczyk at Calgary Barbell, an
excellent powerlifting channel on YouTube. It's for intermediate and advanced lifters. It's designed to build your strength and technique, and peak both for a powerlifting meet at the end of week 9. The main program is 8 weeks, then you have a taper week (week 9), then your meet day or max test day at the end of the taper week. It's a good idea to
run the taper week as a deload even if you aren't going into a meet. Last edited by ECGordyn; 06-26-2020 at 01:49 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Lift selection This is a pure-blooded powerlifting program built around the big 3. Your lifts are: competition squat, competition
bench, competition deadlift, plus 2 squat variations (pin squat and high bar squat), 4 bench variations (long pause bench, close grip bench, feet up bench, and touch & go bench), and two deadlift variations (SLDL and pause DL). Obviously, there's a lot of practice with technique and strengthening the movement patterns throughout the program.
Lifting frequency You lift 4 days a week, full body every day. The program is divided into 2 blocks: weeks 1-4 and weeks 5-8. Weeks 1-4 are volumization, and weeks 5-8 are intensification. Weeks 5 & 6 are still pretty high volume, but you start raising intensity by doing heavy triples and doubles followed by several sets of 5 at lower intensity.
Weeks 7 & 8 have volume come way down while intensity continues to rise. I felt pretty strong going into week 7 and especially week 8. Loading The program is a mix of percentage and RPE, so it can be a good learning tool for someone new to RPE. It's also great at managing fatigue because it uses RPE and the loading changes daily. The loading is
difficult to summarize because it changes every day, but I'll try: In the first block, loading for the competition lifts ranges from 68-86%. The set and rep schemes for comp. squat and comp. DL range from 3x3, 4x3, 5x2, 4x3. Comp. bench is the same plus an extra set across all 4 weeks. You do some RPE for accessories during the first block. In the
second block, loading ranges from RPE 8-9, with some percentage work for the back off sets. The set and rep schemes for squat and DL vary from 1x3, 1x2, 1x1, with each top set followed by backoff sets ranging from 6x5, 4x4, 3x3. Again, you do an extra set for bench across all 4 weeks. Loading for accessories varies from 2x2 at RPE 9 to 3x12 at
RPE 10. High volume sets are rare, and they're all in weeks 1-4 (the volumization block). Weeks 5-8 are all low-rep sets, 2x2 on some days.

Calgary barbell 16 week program results.

Save 10% on Programs from ExpertsIf you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you.Promo code LIFTVAULT = 10% off at Kizen Training x Recently finished my second cycle of Calgary Barbell's 8 Week program.

16 week strength training program. Calgary barbell 16 week program deload. Calgary barbell 16 week program review. Minimum age to work in calgary. Calgary barbell 16 week program pdf. Calgary 16 week program review. Calgary barbell 16 week program results.

Save 10% on Programs from ExpertsIf you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you.Promo code LIFTVAULT = 10% off at Kizen Training x Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms
closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm planning to run another cycle again sometime in the near future. Links to the free program and Bryce's Q&A video below. TLDR summary The program is free. It's an awesome program to peak for a powerlifting
meet, or to boost your 1RMs in the squat, bench, and deadlift. You train 4 days a week doing the competition lifts and some assistance exercises which are specific to the main lifts. High frequency training in the competition lifts gives a lot of practice in technique. Fatigue is managed very well through a mix of percentage and RPE, and through
variable loading (the load, set, and rep schemes change daily). Each day is tough, but manageable within the overall framework of the program. I never felt beat up or run into the ground, and in weeks 7 & 8 I started feeling pretty strong and well-recovered for each workout. In the first cycle I was steadily gaining strength in all lifts, and in the second
cycle I surpassed my old PRs in all 3 lifts. Bench and DL did especially well in the second cycle. I gained 1.1 kgs while running the program to a morning bodyweight of 82.4 on test day. Longer write-up This free program is from Bryce Krawczyk at Calgary Barbell, an excellent powerlifting channel on YouTube. It's for intermediate and advanced
lifters. It's designed to build your strength and technique, and peak both for a powerlifting meet at the end of week 9. The main program is 8 weeks, then you have a taper week (week 9), then your meet day or max test day at the end of the taper week. It's a good idea to run the taper week as a deload even if you aren't going into a meet. Last edited
by ECGordyn; 06-26-2020 at 01:49 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Lift selection This is a pure-blooded powerlifting program built around the big 3. Your lifts are: competition squat, competition bench, competition deadlift, plus 2 squat variations (pin squat and high bar
squat), 4 bench variations (long pause bench, close grip bench, feet up bench, and touch & go bench), and two deadlift variations (SLDL and pause DL). Obviously, there's a lot of practice with technique and strengthening the movement patterns throughout the program. Lifting frequency You lift 4 days a week, full body every day. The program is
divided into 2 blocks: weeks 1-4 and weeks 5-8. Weeks 1-4 are volumization, and weeks 5-8 are intensification. Weeks 5 & 6 are still pretty high volume, but you start raising intensity by doing heavy triples and doubles followed by several sets of 5 at lower intensity.
Minimum age to work in calgary. Calgary barbell 16 week program pdf. Calgary 16 week program review.
Calgary barbell 16 week program results.

Save 10% on Programs from ExpertsIf you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you.Promo code LIFTVAULT = 10% off at Kizen Training x Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms
closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm planning to run another cycle again sometime in the near future. Links to the free program and Bryce's Q&A video below. TLDR summary The program is free. It's an awesome program to peak for a powerlifting
meet, or to boost your 1RMs in the squat, bench, and deadlift. You train 4 days a week doing the competition lifts and some assistance exercises which are specific to the main lifts. High frequency training in the competition lifts gives a lot of practice in technique. Fatigue is managed very well through a mix of percentage and RPE, and through
variable loading (the load, set, and rep schemes change daily). Each day is tough, but manageable within the overall framework of the program. I never felt beat up or run into the ground, and in weeks 7 & 8 I started feeling pretty strong and well-recovered for each workout. In the first cycle I was steadily gaining strength in all lifts, and in the second
cycle I surpassed my old PRs in all 3 lifts. Bench and DL did especially well in the second cycle. I gained 1.1 kgs while running the program to a morning bodyweight of 82.4 on test day.
Longer write-up This free program is from Bryce Krawczyk at Calgary Barbell, an excellent powerlifting channel on YouTube. It's for intermediate and advanced lifters. It's designed to build your strength and technique, and peak both for a powerlifting meet at the end of week 9. The main program is 8 weeks, then you have a taper week (week 9),
then your meet day or max test day at the end of the taper week. It's a good idea to run the taper week as a deload even if you aren't going into a meet. Last edited by ECGordyn; 06-26-2020 at 01:49 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Lift selection This is a pure-blooded
powerlifting program built around the big 3.

Calgary barbell 16 week program pdf. Calgary 16 week program review. Calgary barbell 16 week program results.

Save 10% on Programs from ExpertsIf you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you.Promo code LIFTVAULT = 10% off at Kizen Training x Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms
closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm planning to run another cycle again sometime in the near future. Links to the free program and Bryce's Q&A video below. TLDR summary The program is free. It's an awesome program to peak for a powerlifting
meet, or to boost your 1RMs in the squat, bench, and deadlift.
You train 4 days a week doing the competition lifts and some assistance exercises which are specific to the main lifts. High frequency training in the competition lifts gives a lot of practice in technique. Fatigue is managed very well through a mix of percentage and RPE, and through variable loading (the load, set, and rep schemes change daily). Each
day is tough, but manageable within the overall framework of the program. I never felt beat up or run into the ground, and in weeks 7 & 8 I started feeling pretty strong and well-recovered for each workout. In the first cycle I was steadily gaining strength in all lifts, and in the second cycle I surpassed my old PRs in all 3 lifts. Bench and DL did
especially well in the second cycle. I gained 1.1 kgs while running the program to a morning bodyweight of 82.4 on test day. Longer write-up This free program is from Bryce Krawczyk at Calgary Barbell, an excellent powerlifting channel on YouTube.
It's for intermediate and advanced lifters. It's designed to build your strength and technique, and peak both for a powerlifting meet at the end of week 9. The main program is 8 weeks, then you have a taper week (week 9), then your meet day or max test day at the end of the taper week. It's a good idea to run the taper week as a deload even if you
aren't going into a meet. Last edited by ECGordyn; 06-26-2020 at 01:49 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Lift selection This is a pure-blooded powerlifting program built around the big 3. Your lifts are: competition squat, competition bench, competition deadlift, plus 2 squat
variations (pin squat and high bar squat), 4 bench variations (long pause bench, close grip bench, feet up bench, and touch & go bench), and two deadlift variations (SLDL and pause DL). Obviously, there's a lot of practice with technique and strengthening the movement patterns throughout the program. Lifting frequency You lift 4 days a week, full
body every day. The program is divided into 2 blocks: weeks 1-4 and weeks 5-8. Weeks 1-4 are volumization, and weeks 5-8 are intensification. Weeks 5 & 6 are still pretty high volume, but you start raising intensity by doing heavy triples and doubles followed by several sets of 5 at lower intensity. Weeks 7 & 8 have volume come way down while
intensity continues to rise. I felt pretty strong going into week 7 and especially week 8. Loading The program is a mix of percentage and RPE, so it can be a good learning tool for someone new to RPE. It's also great at managing fatigue because it uses RPE and the loading changes daily. The loading is difficult to summarize because it changes every
day, but I'll try: In the first block, loading for the competition lifts ranges from 68-86%. The set and rep schemes for comp.
squat and comp. DL range from 3x3, 4x3, 5x2, 4x3. Comp. bench is the same plus an extra set across all 4 weeks.
You do some RPE for accessories during the first block. In the second block, loading ranges from RPE 8-9, with some percentage work for the back off sets. The set and rep schemes for squat and DL vary from 1x3, 1x2, 1x1, with each top set followed by backoff sets ranging from 6x5, 4x4, 3x3.
Again, you do an extra set for bench across all 4 weeks. Loading for accessories varies from 2x2 at RPE 9 to 3x12 at RPE 10.
High volume sets are rare, and they're all in weeks 1-4 (the volumization block). Weeks 5-8 are all low-rep sets, 2x2 on some days. The taper week starts 5 days from competition. You lift 4 days, every day, doing only the competition lifts with different loading every day, between 75-85%, and between 1x1 and 3x3. Day before the meet is a day off. Last
edited by ECGordyn; 06-26-2020 at 01:48 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Pros and Cons? Many, and few. The program gives you lots of practice in technique of the competition lifts. My bench started feeling strong and controlled during my first cycle, and DL started feeling
clean and snappy during the second cycle. Squat had its good days and bad days, but I think that was my fault for overestimating my training max and being too ambitious with that lift. Overall, I never felt overly fatigued by the program. All the benching was not a problem either, except in the first ~10 days my shoulders would ache, but then that
went away. I haven't developed long-term shoulder issues, and my shoulders still feel fine. That said, there could be more shoulder pulling work.
There are only 3 days of shoulder pulls in the first block, and 0 (zero) days of shoulder pulls in the second block and taper week. I always did chins on days 1 and 3, and Pendlay rows sometimes on days 2 and 4. The set and rep scheme took a few weeks to get used to because it's different every day, but after that I found it a fun challenge to go for a
new minor PR on something. For example, 4x4 pause squat is very different from 4x2 pause squat, but there's potential for a new small PR in that kind of setup. Changes I Made First, I'd suggest following the program as written. No need to change anything. In the first cycle, I added facepulls 4 x 10-12 to days 1 and 4 to balance all the pushing, and I
did RDL instead of SLDL on day 1. Second cycle, I dropped SLDL from day 1, added chins on days 1 and 3, and sometimes did Pendlays on days 2 and 4 if I had the energy for it. The program has cable rows and DB rows on a few days, neither of which I can do at home, so that's why I did Pendlay rows. I wouldn't suggest that, as Pendlays are probably
the most taxing barbell row, and the program already manages fatigue very well without messing up the balance. I also can't do incline bench at home, so I did Spoto press instead during the second cycle. Last edited by ECGordyn; 06-26-2020 at 01:48 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout
Journal: Advice if You're Going to Run the Program Be patient and enjoy it. You get a lot of practice in technique, which pays high dividends later. You'll learn a lot from this program. Don't push the double in week 6, because you're still carrying fatigue from the 6x5 backoff sets in all the comp. lifts in week 5. Oh, and you've gotta do more of those
backoff sets in week 6.
Follow the prescribed rest times as much as you can.
They're designed to keep you lifting at the appropriate RPE, and also to help a bit to increase work capacity. Go ahead and push a new PR in an RPE set if you feel up for it, but also go ahead and back down if you're sensing high fatigue. It isn't worth the recovery cost to your main movements just to get one bad ass set in an assistance movement, and
pushing your peak too early will slow you down later. Prioritize the long view. My Results I finished the second cycle with Sq 175, Bp 125, DL 195. All lifts are PRs. Bench PR came in training (week 8 day 1) when I hit 127, but on test day I aimed too high, tried 132 but failed a few inches off my chest. I might have had 130 that day, but I overshot after
the 125. I'll run this program again after a block of different programming. Program Excel file for 8 week version free here: 16 week version free here: Q&A video here: Last edited by SuffolkPunch; 06-26-2020 at 01:48 AM. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Its excellent! Bryce is an
excellent coach aswell as a world class lifter. Also has a hell of a coach him self in Mike T. Nothing he puts out is less than great! So you have a plan for your next block/program? And gj on the pr's! They where all in you! FMH crew - Couch. 'pick a program from the stickies' = biggest cop out post. Good review. It sounds like if you want some Mike
Tuchscherer smarts for free, this is one of the best versions. It makes me want to try it..! Originally Posted by MyEgoProblem Its excellent! Bryce is an excellent coach aswell as a world class lifter. Also has a hell of a coach him self in Mike T. Nothing he puts out is less than great! So you have a plan for your next block/program? And gj on the pr's!
They where all in you! Originally Posted by SuffolkPunch Good review. It sounds like if you want some Mike Tuchscherer smarts for free, this is one of the best versions. It makes me want to try it..! Thanks guys. I'd be interested in seeing more program reviews. This one is worth a run for sure. Once upon a time (maxes 2020) ... Squat 185, Bench 137,
DL 205, @ bw 88.5 age 43 Workout Journal: I am seriously considering doing this in about 2 weeks time... I was going to do the free 8 week program. Just watching the Q&A video now. Still not clear on RPEs - for (say) an RPE 8 do I keep tweaking the weight used so I get the stated number of reps with 2 reps left in the tank in each set? It's a long
time since I attempted anything like a 1RM, I've been doing higher reps a lot - and no conventional deadlifting at all (all RDL and hip thrusters). Should I just do a trial in the next week to see how many reps I can get with a weight I think might be around my 5RM? Then use a rep calculator to guess at 1RM? In the video, he says "you must use
pounds" but I can't see a reason why you can't put kg into the spreadsheet?? What does "2ct" mean? TIA Last edited by SuffolkPunch; 07-26-2020 at 06:41 AM. Originally Posted by SuffolkPunch I am seriously considering doing this in about 2 weeks time... I was going to do the free 8 week program. Just watching the Q&A video now. Still not clear on
RPEs - for (say) an RPE 8 do I keep tweaking the weight used so I get the stated number of reps with 2 reps left in the tank in each set?
It's a long time since I attempted anything like a 1RM, I've been doing higher reps a lot - and no conventional deadlifting at all (all RDL and hip thrusters). Should I just do a trial in the next week to see how many reps I can get with a weight I think might be around my 5RM? Then use a rep calculator to guess at 1RM? In the video, he says "you must
use pounds" but I can't see a reason why you can't put kg into the spreadsheet?? What does "2ct" mean? TIA Count to 2 Originally Posted by SuffolkPunch I am seriously considering doing this in about 2 weeks time... I was going to do the free 8 week program. Just watching the Q&A video now. Still not clear on RPEs - for (say) an RPE 8 do I keep
tweaking the weight used so I get the stated number of reps with 2 reps left in the tank in each set? Right, that's pretty much how RPE works: adjust the weight for each set if you think it's necessary. But that really only matters in the second block when you're training closer to your true max. It's a long time since I attempted anything like a 1RM, I've
been doing higher reps a lot - and no conventional deadlifting at all (all RDL and hip thrusters). Should I just do a trial in the next week to see how many reps I can get with a weight I think might be around my 5RM? Then use a rep calculator to guess at 1RM? That sounds like the best way to get started.
In the video, Bryce says to use a training max of 90% or 95% of your true max, so it doesn't have to be exactly precise. If a lift feels too heavy as the weeks go on, then go ahead and adjust your max down 2.5% to 5%. In the video, he says "you must use pounds" but I can't see a reason why you can't put kg into the spreadsheet??
I used kg in my second cycle and had no problems. Just be aware of how the spreadsheet rounds: rounding 2.5 pounds is quite different from rounding 2.5 kg. What does "2ct" mean? What BegGains said: count to 2 in the pause.
TIA Replies typed into your quote. I plan to run it again in about 2 months, maybe sooner, haven't decided Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Thanks m8 - I think I shall take off at least 2.5% from whatever the 1RM calculator tells me is my max - because otherwise I feel like it will be
too much. Looking forward to this... Originally Posted by SuffolkPunch Thanks m8 - I think I shall take off at least 2.5% from whatever the 1RM calculator tells me is my max - because otherwise I feel like it will be too much. Looking forward to this... Log it if you have time, I'd guess others would like to see how the program works out. Once upon a
time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Originally Posted by ECGordyn Log it if you have time, I'd guess others would like to see how the program works out. I shall. I'll post a link when I get started. I'm going to high bar squat as the main lift. Any suggestions for an alternate (where it says high bar squat in weeks 5-8)?
Last edited by SuffolkPunch; 07-27-2020 at 01:02 AM. Originally Posted by SuffolkPunch I shall. I'll post a link when I get started. I'm going to high bar squat as the main lift. Any suggestions for an alternate (where it says high bar squat in weeks 5-8)? I HB squat too and I just continued with HB in previous cycles.
Other options could be: low bar, front squat, wide stance squat, Olympic squat, overhead squat. Those variations would be less taxing (because you go lighter) with still a lot of transference to your comp. squat. For me, I'd choose front or overhead because I feel like I need to strengthen my thoracic extension.
If you can identify a squat weakness of your own, then address it in that slot in weeks 5-8. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Originally Posted by SuffolkPunch I shall. I'll post a link when I get started. I'm going to high bar squat as the main lift. Any suggestions for an alternate
(where it says high bar squat in weeks 5-8)? I'd belt squat if possible, ssb or front if not. Interested to see what you think of this programming. 5 day full body crew FMH Crew, Sandbagging Mike Tuscherer Wannabee Thanks guys My weakness has been hip control in the past. I was hyperextending when I thought I had a flat back. When the weight
got heavy, this caused spasms in the upper glutes which locked up the whole hip area. I am thinking the overhead squat might be a good thing to address this issue since it's so much more sensitive to correct alignment. Sounds reasonable? Originally Posted by SuffolkPunch Thanks guys My weakness has been hip control in the past. I was
hyperextending when I thought I had a flat back. When the weight got heavy, this caused spasms in the upper glutes which locked up the whole hip area. I am thinking the overhead squat might be a good thing to address this issue since it's so much more sensitive to correct alignment. Sounds reasonable?
Sounds fine to me, it's only 8 weeks, 7 really.
If you like it another to rerun or run similar style again you get to assess and decide which assistance to keep or change anyway 5 day full body crew FMH Crew, Sandbagging Mike Tuscherer Wannabee Originally Posted by WolfRose7 Sounds fine to me, it's only 8 weeks, 7 really. If you like it another to rerun or run similar style again you get to
assess and decide which assistance to keep or change anyway It's actually 9 if you include the taper week. If you don't run the taper then it's a full 8 weeks. Originally Posted by SuffolkPunch Thanks guys My weakness has been hip control in the past. I was hyperextending when I thought I had a flat back. When the weight got heavy, this caused
spasms in the upper glutes which locked up the whole hip area. I am thinking the overhead squat might be a good thing to address this issue since it's so much more sensitive to correct alignment. Sounds reasonable? Did you try a wider stance? Anyway, you'd want correct alignment and correct bracing to avoid hyperextension. Pelvis stacked under
ribcage. Whichever lift cues you to focus on that would be best. I've never done overhead squats but it seems to me there would be more tendency to hyperextend to help balance the weight as the bar shifts forward when you go into the hole. Even doing air squats in front of a mirror I can see the brace unlock in overhead squat. Plus, you could move
more weight with front squat than overhead, right? Or I'm just doing something wrong testing them out. Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: Hmm, I see what you mean.
I think I'll have to do my own experiments - I have some time before I have to decide. Front squats seems like the obvious choice but I just find the bar placement so uncomfortable...(bad excuse I know).
I started this program a week late (Didn't account for taper). Which week should I remove? I was thinking 4,5, or 8.
(I just finished Wk2). Originally Posted by calmartinftness I started this program a week late (Didn't account for taper).
Which week should I remove? I was thinking 4,5, or 8. (I just finished Wk2). A week late, do you mean you skipped week 1?
Are you using the program to peak for a meet? Skipping weeks could throw off your peak. If you have to remove a week, I'd say week 7. It's the easiest week of the strength block, very similar to week 8, and then you do the taper week. Once upon a time (maxes 2020) ... Squat 185, Bench 137, DL 205, @ bw 88.5 age 43 Workout Journal: This is a
review of Calgary Barbell's 16 Week Program.Link to the programVideo about the programRESULTS:| Height | Weight | Squat| Bench | Deadlift ---|---|----|----|----|---- BEFORE | 6'3" | 212 | 395 | 295 | 475 AFTER | 6'3"| 214 | 425 | 325 | 525BACKGROUND / LIFTING HISTORY:My all-time best gym lifts are somewhere around 445/320/545, but I have not
been anywhere close to those numbers for a couple of years now.
I have been spinning my wheels due to injuries (lower back and right IT band). I've tried quite a few different programs and I've pretty much just been treading water for a long time. The 'BEFORE' numbers listed above a pretty close to where I've been sitting - possibly even a little optimistic. I ran this program with the hopes of competing again on
May 23rd but since the meet was canceled I decided to do a mock meet at home instead.PROGRAM REVIEW:The program is broken up into four blocks. Each block is 3-4 weeks long, with 4 training sessions a week. I actually ran the first block twice due to timing (I was supposed to have a meet May 23rd but it was canceled due to the 'rona). I'm glad
I ran it twice because the first time through allowed me to get used to the bench volume. I upped my training maxes a bit after that first block before starting the program in earnest.The first block has you doing some variation of bench press every session. You're squatting or doing a variant 3 times a week, deadlift or a variant 2 times a week. You're
also doing some sort of upper back accessory every training session which seemed to compliment the bench frequency and had some carryover to my deadlift. Most of the variations were very close to the core movements so they had a lot of carryover. The paused deadlifts really seemed to help lock in my starting position and build strength off the
floor. Similarly, the pin squats helped develop strength out of the hole and reduce my dependency on the stretch reflex.The second block increased intensity and backed off the volume just a bit. It was common to work up to some heavy top sets and then do some back-off work. This was new to me but I really liked it. I'm used to just working up to my
heavy working sets and then being done, but this allowed me to get some more volume in without burning out. The structure of this block was very similar to the first. Paused squats were substituted in for pin squats which I really enjoyed.The third month was sort of a transition phase where the intensity and specificity really kicked up. There was
more RPE work for some of the accessories which was new to me. I could definitely tell that my lifts were progressing during this phase.The fourth block was a lot of RPE work. I had never trained using RPE so it took a little bit of learning but I feel like I quickly got the hang of it. This is the peaking block and I could really see my lifts progressing as
the weeks went on. Using RPE I found that I was able to push myself pretty often. I think I only had one day where I felt like I needed to lower my weight because I was feeling off.The taper week went really smoothly. I appreciated that the taper was very short. I still went into my mock meet feeling strong and well-rested.THINGS I LIKED:The
mixture of volume/intensity/frequency really clicked with me. I was able to make great progress on all of my lifts without re-injuring myself (or really ever even feeling close).The bench frequency made my bench press absolutely explode.
I had only ever benched 315 or 320 three times in my life and those were all touch and go. In my mock meet I was able to bench 325 with a good pause pretty easily.The back-off sets were a game-changer for me. They allowed me to get more quality reps in without overtaxing my body.I was able to hit every single rep of every single set of every single
training session. Each session was taxing but didn't leave me overly drained. I felt like I was building strength without beating myself up. Throughout the program I just marveled at how great every workout felt. It increased my confidence regarding my lingering injuries and it made me excited to get into the gym every day.The specificity of the
training really helped me dial in my form. Getting so many quality reps on each lift was extremely valuable.THINGS I DISLIKED:There is virtually no arm work. That isn't a huge knock on the program since I could easily add it somewhere and the program is only built for powerlifting.The core work (mostly the planks) was pretty boring and I'm not
sure how much carryover it had. When I run the program again I'll probably swap that out for different core exercises.CONCLUSION:I would 100% recommend this program to anyone, particularly people in the higher-intermediate/low-advanced powerlifting levels. I am planning on running this program again and I'm confident that I will easily crack
the 1300 total barrier (don't laugh - that's good for me!).MOCK MEET LIFT FOOTAGESquat 1 Squat 2 Squat 3Bench 1 Bench 2 Bench 3Deadlift 1 Deadlift 2 Deadlit 3If this were a real USAPL meet I would have set PRs on bench, deadlift, and total. I think I did a great job with my attempt selection so I'm proud of that. Probably had some more in the
tank on all of my lifts but I'll never complain about going 9/9.