I never used it myself, but I remember when it was popular. Crazy how it could go from 12.5 million active users to functionally dead in just over 5 years.
I started this program last week. Over the weekend I was very sore but it was manageable. On day 1 of week 2, I was still very sore but I managed to push through and continue the program. On day 2 of week 2, I attempted to push through but could not squat more than 50%. My legs were very sore, especially in my groin. I’m not too sore from the press and deadlift, however.
Is this normal to be so sore 2-3 days later from squats? So much so that I couldn’t even do 50%? Note that the pain is soreness, not aches.
Thanks for this article! I would like to get stronger, so I am going to get into this for at least the next 3 months. I am a complete novice to most of this.
Do you have a good recommended resource for learning the proper techniques for these exercises and trainings?
Great article. Very precise and to the point. It’s easy to follow. I’m just starting it after doing random WODs for a few months. Figured it would be good to change routine and gain strength.
Question though. What do you mean by press? Barbell should overhead press? You also mentioned power cleans but I didn’t see them in the schedule.
Yes, the press refers to the standing barbell press with two hands overhead. Everything else gets a qualifier, hence: bench press, incline dumbbell bench press, etc
The lack of power cleans is addressed in the article's 2nd paragraph. I don't think they're a necessary part of the program in the vast majority of cases.
Hey man, great program. I’m a beginner lifter that has trained a little bit over the last 5 years or so. Probably 225 squat, 185 bench, 245 dead lift.
Im a little confused at the math here. It seems like you’re adding 30 lbs a week to your squat until phase 3. So if I just do the minimum amount of time listed for phase 1 and 2(5 weeks total), assuming a starting squat of 135 and 30 lbs a week added, that puts me at 275 at 3x5.
Jumping that up over double seems like a huge jump, and more than my pr for 1 rep.
No, it's generally 15 lbs a week through phases 1 and 2, with the possible exception of the first week where some people, not all, will add 30 lbs because their starting point might be artificially low because of a skill deficit. But generally it's 15 lbs a week until you switch to the 2 heavy days and 1 light day scheme.
There's no set time of how long each phase lasts, I'm only giving general guidelines. But assuming phases 1 and 2 last a total of 5 weeks, and you add 30 the first week then 15 the next 4 weeks, that's 90 lbs.
For an avg guy who starts at 95x5 going below parallel for the first time in his life on his first day of the program, squatting 185x5 at the end of 5 weeks of the program is normal.
You reference an optimal age range. What if you are north of the upper range by a good few years (age 54) and want to follow the program? I assume the principles still apply? Just gains and recovery might differ? Thanks in advance.
Yes exactly, same principles apply so do the same program. Only major things I might change off the bat would be: 1) Move to a light squat day mid-week after 2 weeks, and 2-3 weeks later if you feel beat, cut the middle squat day out altogether. 2) Don't bother power cleaning, even if you want to. Slot in chin-ups/pulldowns and/or barbell rows from the get go where power cleans would go.
You just won't get quite as far as you would've had you done it at 25, all else equal, but the same principles apply and it'll still work very well.
Used to enjoy Fitocracy... apparently been up and down intermittently... Reddit group dead though.
I never used it myself, but I remember when it was popular. Crazy how it could go from 12.5 million active users to functionally dead in just over 5 years.
I started this program last week. Over the weekend I was very sore but it was manageable. On day 1 of week 2, I was still very sore but I managed to push through and continue the program. On day 2 of week 2, I attempted to push through but could not squat more than 50%. My legs were very sore, especially in my groin. I’m not too sore from the press and deadlift, however.
Is this normal to be so sore 2-3 days later from squats? So much so that I couldn’t even do 50%? Note that the pain is soreness, not aches.
Thanks for this article! I would like to get stronger, so I am going to get into this for at least the next 3 months. I am a complete novice to most of this.
Do you have a good recommended resource for learning the proper techniques for these exercises and trainings?
Sure thing, see these two prior articles for links:
https://open.substack.com/pub/deepsquatsshallowthoughts/p/free-resources-for-new-and-aspiring?r=jijlq&utm_medium=ios
https://open.substack.com/pub/deepsquatsshallowthoughts/p/free-resources-for-new-and-aspiring-dc7?r=jijlq&utm_medium=ios
Great article. Very precise and to the point. It’s easy to follow. I’m just starting it after doing random WODs for a few months. Figured it would be good to change routine and gain strength.
Question though. What do you mean by press? Barbell should overhead press? You also mentioned power cleans but I didn’t see them in the schedule.
Yes, the press refers to the standing barbell press with two hands overhead. Everything else gets a qualifier, hence: bench press, incline dumbbell bench press, etc
The lack of power cleans is addressed in the article's 2nd paragraph. I don't think they're a necessary part of the program in the vast majority of cases.
Hey man, great program. I’m a beginner lifter that has trained a little bit over the last 5 years or so. Probably 225 squat, 185 bench, 245 dead lift.
Im a little confused at the math here. It seems like you’re adding 30 lbs a week to your squat until phase 3. So if I just do the minimum amount of time listed for phase 1 and 2(5 weeks total), assuming a starting squat of 135 and 30 lbs a week added, that puts me at 275 at 3x5.
Jumping that up over double seems like a huge jump, and more than my pr for 1 rep.
Am I reading the program right?
No, it's generally 15 lbs a week through phases 1 and 2, with the possible exception of the first week where some people, not all, will add 30 lbs because their starting point might be artificially low because of a skill deficit. But generally it's 15 lbs a week until you switch to the 2 heavy days and 1 light day scheme.
There's no set time of how long each phase lasts, I'm only giving general guidelines. But assuming phases 1 and 2 last a total of 5 weeks, and you add 30 the first week then 15 the next 4 weeks, that's 90 lbs.
For an avg guy who starts at 95x5 going below parallel for the first time in his life on his first day of the program, squatting 185x5 at the end of 5 weeks of the program is normal.
I been doing 5x5 lifts for the last few years . I came across you on Twitter .
Copy that ,thank you
Ok so in phase 2. I’d be doing deadlifts 3 days a week, each lifting session and adding chin ups in on the days I bench ?
No, you are alternating Day A and Day B, so deadlifts one day, chins the next.
Over the course of every 2 week period, you'll do Days A and B three times each.
You reference an optimal age range. What if you are north of the upper range by a good few years (age 54) and want to follow the program? I assume the principles still apply? Just gains and recovery might differ? Thanks in advance.
Yes exactly, same principles apply so do the same program. Only major things I might change off the bat would be: 1) Move to a light squat day mid-week after 2 weeks, and 2-3 weeks later if you feel beat, cut the middle squat day out altogether. 2) Don't bother power cleaning, even if you want to. Slot in chin-ups/pulldowns and/or barbell rows from the get go where power cleans would go.
You just won't get quite as far as you would've had you done it at 25, all else equal, but the same principles apply and it'll still work very well.
Thank you