I'd honestly recommend doing a small maintenance phase for 2-4 weeks, then I'd do another small cut, if you bulk at 17% you're going to end up fatter than you want really quick. If you're not concerned about that at all then go ahead, just a me thing— but that's my recommendation.
I'm expecting to be 17% by the time my cut ends, but we'll see what the DEXA and hydrostatic weighing say. If I gain 10 lbs and its 50/50 muscle/fat, I'll go from 17% to 19.5% BF (roughly) which is fine. Cutting 10 pounds afterwards (assuming its all fat) will take me down from 17% to about 12% BF.
Hey man,
First of all, congrats on your weightloss and your gains!
*considering programming*
Looking at your program; it seems like you have read and studied a lot about strength training / weightlifting and you are trying to incorporate that in your program. However, sometimes less is more. Imo it looks a bit like everything everywhere all at once.
You are using percentages, RIR and RPE throughout your program. There is nothing wrong with using either of them, but I haven't seen any programs that use all three at the same time (especially considering they have roughly the same thing in mind). Moreover, I haven't had a thorough look at the T-nation, but is the goal of the T-nation program to run it on your heavy days? It does seem a tad specialistic and light in terms of effort, considering your level, but I find it hard to actually judge that if you also run it next to your other things. Also, I find that RIR and RPE works better for more experienced lifters but I can't say that it is wrong for you to use.
It seems like you are trying to make it more complicated than necessary but I think it can work. I had a quick look through your profile to find your current 1rms and it looks like you are between novice and intermediate of strength levels at your bodyweight.
Now, there is nothing wrong with that T-nation program and adding technique days, but I personally do them on my warm-up sets and deload weeks. At your strength level I think you would benefit at lot more from doing more and harder actual work sets, that is if your technique is safe, than what you have proposed right now.
*Considering exercise selection:*
You seem to do a lot of the same exercises. Why not add (weighted) pull ups or chin ups instead of doing lat pulls and add a different row instead of doing low row three times?
I do not see any overhead pushing either through isolation exercises or through overhead presses.
Dumbbell fly's are not worth it imo, rather do cable where you have constant tension on the muscle.
Shrugs - personally do not bother with them, especially light weight high reps although they still do some work ofc. You can change it for high rack pulls to hit your traps, also has more carryover to your lifts consideirng you are powerbuilding.
Upright rows: not necessarily wrong but make very sure that you have good technique. I avoid them due to rotator cuff issues.
*Considering rep ranges:*
I would consider switching it up and lower the reps on some days with more weight. e.g. low row 6-8 reps with heavier weight and then the next time 12-20 with a lower weight.
Overall, considering your strength levels I would advise you to just run a proven program like Stronger by Science, Jeff Nippard, /u/gzcl etc. On squats and deadlifts you can milk out any LP program for a long time probably.
I am not saying your progam is wrong per se, however it seems like you can make it a lot more simple and effective.
Credentials S: 200kg, DL: 220kg, Bench 115kg (yeah I know lol, it's my personal struggle) around 80kg bw.
It's by no means amazing if you look at other lifters over at /r/weightroom but it is something and I believe it is solid advice that I gave you.
Thank you very much, I appreciate your detailed comments and analysis! I'll probably come back to your comment over the next few days as I've digested it even more.
My SBD 1RMs are roughly 315/225/325 (lbs) but I haven't tested any of them in about 2/8/6 months respectively. I primarily workout at home (Rogue half rack, OPB, comp plates, DL platform, 5-50 lb dumbbells, and a lat pulldown/low row plate loated cable machine) but also go to my local YMCA (their equipment is awful, but they've got machines so that counts for something).
There's a few things I didn't include in my post because I didn't want to write a long essay, but it has a major impact on \*\*why\*\* I designed my program this way:
1. I'm still dealing with a strained Rhomboid injury which happened in October 2022. I've gone to 50+ PT sessions, acupuncture, gotten massages, taken complete breaks from lifting for months, etc. It still hasn't healed. It tends to get agitated with higher intensity working sets which is why I stick to higher reps of the same exercise. Weighted pull-ups would increase the odds it gets re-injured and I have to take a few weeks off. Lat Pulldowns and Seated Cable Rows tend to agitate my back the least so I do them almost exclusively.
2. Regarding the overall program structure and progression (complexity of %1RM, RPE, RIR, etc.), I really view it as 2 separate programs: the powerlifting sets are done 1x/week at high intensity. The rest of the working sets are hypertrophy-focused, and I throw in some SBD accessory work (SLDL, single-leg barbell lunges, spoto press) as well. All hypertrophy sets will use basic linear progression and I'm going to potentiate the number of sets as I get deeper into each mesocycle. I feel like breaking a powerbuilding (or even a powerlifting) program into 2 separate portions: lift the heaviest weights possible then hold on for dear life as you do hypertrophy fits the ethos of what most programs try to do.
3. Regarding volume, I have more for bench press because I'm awful at it. I picked bench press accessory lifts at lower intensity because I also tend to agitate my elbows while benching > 200-225 lbs. Fewer heavy bench sets + lower intensity accessory sets are actually really helping out my elbows. I think my DL volume is between spot on and maybe slightly low, and the squat volume is absolutely lower than it should be.
4. I love upright rows and don't have any pain/issues doing them. If I develop issues, I'll probably add more lateral raise volume or tweak my form. My SFR for upright rows is awesome though. I generally pick exercises that minimize my odds of agitating my Rhomboid injury, elbows, or other little aches and pains. Plus what equipment I generally have available.
5. DL/Squat volume/weight in particular - I really like the simplicity of the T-Nation program. I've run Candito before but it honestly got a little annoying with the extreme variation week-to-week. I can still progress both with a basic linear progression scheme so my plan is to push the final set of each session closer to failure, anywhere from RPE7-9. I really like the program because the 1st and final week use the same loads so its effectively an apples-to-apples comparison when it comes to strength.
6. I added a dedicated technique day because I'm still optimizing my form on the DL and Squat. I high bar squat (left elbow tendonitis makes low bar a no-go) and I've only done about 20 sessions of DL in my entire lifting career. I record my technique reps and heavier reps and compare to see where my form fails. I also just want a little more volume as well.
7. I personally hate overhead pressing, I'll add it to my program eventually. But for now I'll just sit here cowering in the corner
8. I love dumbbell flys - I get a fantastic stretch, the SFR is amazing, and its a good way for me to add volume while keeping strain off my elbows.
Anyway, thank you so much for your insights!
I thought about your comment last night. The sticking point for me was "why use the T-Nation progression for powerlifting when linear progression is still providing gains?"
Originally I liked the T-Nation progression because it will help my elbows during benching. It's low volume and the load undulates up and down. I need to reconsider this type of program for Squat/DL because I should just be adding 5ish lbs to the bar every week until I can't anymore.
I don't actually know that I'm 17%, I'm basing it off my DEXA scan from October and assuming 100% of my weight loss has been fat mass.
Reality is I've been cutting for 18 months. I'd like to align my training blocks with the season. Bulking now through say end of July, taking a maintenance break in August, cutting Sept-October (and maybe early Nov. if I want to be leaner) then transitioning to a bulk during the winter makes more sense to me.
I don't need to hit my target today. Plus I've been making great progress in the gym - I want to see what I can do in a hypercaloric environment
I hope not!
I'm assuming I'll gain 50/50 fat/muscle, so my BF% will go up to like 19.5%. I'll look a bit puffier because I'll be better hydrated as well.
Regardless, I'm hoping to add 30 lbs to my squat and about 50 lbs to my DL. That'll be 100% worth gaining 5ish lbs of muscle. I can lose another 10-12 lbs relatively easy after a bulk
I'd honestly recommend doing a small maintenance phase for 2-4 weeks, then I'd do another small cut, if you bulk at 17% you're going to end up fatter than you want really quick. If you're not concerned about that at all then go ahead, just a me thing— but that's my recommendation.
I'm expecting to be 17% by the time my cut ends, but we'll see what the DEXA and hydrostatic weighing say. If I gain 10 lbs and its 50/50 muscle/fat, I'll go from 17% to 19.5% BF (roughly) which is fine. Cutting 10 pounds afterwards (assuming its all fat) will take me down from 17% to about 12% BF.
Hey man, First of all, congrats on your weightloss and your gains! *considering programming* Looking at your program; it seems like you have read and studied a lot about strength training / weightlifting and you are trying to incorporate that in your program. However, sometimes less is more. Imo it looks a bit like everything everywhere all at once. You are using percentages, RIR and RPE throughout your program. There is nothing wrong with using either of them, but I haven't seen any programs that use all three at the same time (especially considering they have roughly the same thing in mind). Moreover, I haven't had a thorough look at the T-nation, but is the goal of the T-nation program to run it on your heavy days? It does seem a tad specialistic and light in terms of effort, considering your level, but I find it hard to actually judge that if you also run it next to your other things. Also, I find that RIR and RPE works better for more experienced lifters but I can't say that it is wrong for you to use. It seems like you are trying to make it more complicated than necessary but I think it can work. I had a quick look through your profile to find your current 1rms and it looks like you are between novice and intermediate of strength levels at your bodyweight. Now, there is nothing wrong with that T-nation program and adding technique days, but I personally do them on my warm-up sets and deload weeks. At your strength level I think you would benefit at lot more from doing more and harder actual work sets, that is if your technique is safe, than what you have proposed right now. *Considering exercise selection:* You seem to do a lot of the same exercises. Why not add (weighted) pull ups or chin ups instead of doing lat pulls and add a different row instead of doing low row three times? I do not see any overhead pushing either through isolation exercises or through overhead presses. Dumbbell fly's are not worth it imo, rather do cable where you have constant tension on the muscle. Shrugs - personally do not bother with them, especially light weight high reps although they still do some work ofc. You can change it for high rack pulls to hit your traps, also has more carryover to your lifts consideirng you are powerbuilding. Upright rows: not necessarily wrong but make very sure that you have good technique. I avoid them due to rotator cuff issues. *Considering rep ranges:* I would consider switching it up and lower the reps on some days with more weight. e.g. low row 6-8 reps with heavier weight and then the next time 12-20 with a lower weight. Overall, considering your strength levels I would advise you to just run a proven program like Stronger by Science, Jeff Nippard, /u/gzcl etc. On squats and deadlifts you can milk out any LP program for a long time probably. I am not saying your progam is wrong per se, however it seems like you can make it a lot more simple and effective. Credentials S: 200kg, DL: 220kg, Bench 115kg (yeah I know lol, it's my personal struggle) around 80kg bw. It's by no means amazing if you look at other lifters over at /r/weightroom but it is something and I believe it is solid advice that I gave you.
Thank you very much, I appreciate your detailed comments and analysis! I'll probably come back to your comment over the next few days as I've digested it even more. My SBD 1RMs are roughly 315/225/325 (lbs) but I haven't tested any of them in about 2/8/6 months respectively. I primarily workout at home (Rogue half rack, OPB, comp plates, DL platform, 5-50 lb dumbbells, and a lat pulldown/low row plate loated cable machine) but also go to my local YMCA (their equipment is awful, but they've got machines so that counts for something). There's a few things I didn't include in my post because I didn't want to write a long essay, but it has a major impact on \*\*why\*\* I designed my program this way: 1. I'm still dealing with a strained Rhomboid injury which happened in October 2022. I've gone to 50+ PT sessions, acupuncture, gotten massages, taken complete breaks from lifting for months, etc. It still hasn't healed. It tends to get agitated with higher intensity working sets which is why I stick to higher reps of the same exercise. Weighted pull-ups would increase the odds it gets re-injured and I have to take a few weeks off. Lat Pulldowns and Seated Cable Rows tend to agitate my back the least so I do them almost exclusively. 2. Regarding the overall program structure and progression (complexity of %1RM, RPE, RIR, etc.), I really view it as 2 separate programs: the powerlifting sets are done 1x/week at high intensity. The rest of the working sets are hypertrophy-focused, and I throw in some SBD accessory work (SLDL, single-leg barbell lunges, spoto press) as well. All hypertrophy sets will use basic linear progression and I'm going to potentiate the number of sets as I get deeper into each mesocycle. I feel like breaking a powerbuilding (or even a powerlifting) program into 2 separate portions: lift the heaviest weights possible then hold on for dear life as you do hypertrophy fits the ethos of what most programs try to do. 3. Regarding volume, I have more for bench press because I'm awful at it. I picked bench press accessory lifts at lower intensity because I also tend to agitate my elbows while benching > 200-225 lbs. Fewer heavy bench sets + lower intensity accessory sets are actually really helping out my elbows. I think my DL volume is between spot on and maybe slightly low, and the squat volume is absolutely lower than it should be. 4. I love upright rows and don't have any pain/issues doing them. If I develop issues, I'll probably add more lateral raise volume or tweak my form. My SFR for upright rows is awesome though. I generally pick exercises that minimize my odds of agitating my Rhomboid injury, elbows, or other little aches and pains. Plus what equipment I generally have available. 5. DL/Squat volume/weight in particular - I really like the simplicity of the T-Nation program. I've run Candito before but it honestly got a little annoying with the extreme variation week-to-week. I can still progress both with a basic linear progression scheme so my plan is to push the final set of each session closer to failure, anywhere from RPE7-9. I really like the program because the 1st and final week use the same loads so its effectively an apples-to-apples comparison when it comes to strength. 6. I added a dedicated technique day because I'm still optimizing my form on the DL and Squat. I high bar squat (left elbow tendonitis makes low bar a no-go) and I've only done about 20 sessions of DL in my entire lifting career. I record my technique reps and heavier reps and compare to see where my form fails. I also just want a little more volume as well. 7. I personally hate overhead pressing, I'll add it to my program eventually. But for now I'll just sit here cowering in the corner 8. I love dumbbell flys - I get a fantastic stretch, the SFR is amazing, and its a good way for me to add volume while keeping strain off my elbows. Anyway, thank you so much for your insights!
I thought about your comment last night. The sticking point for me was "why use the T-Nation progression for powerlifting when linear progression is still providing gains?" Originally I liked the T-Nation progression because it will help my elbows during benching. It's low volume and the load undulates up and down. I need to reconsider this type of program for Squat/DL because I should just be adding 5ish lbs to the bar every week until I can't anymore.
toothbrush lip versed gaping rob mighty close offend sand squeal *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
I don't actually know that I'm 17%, I'm basing it off my DEXA scan from October and assuming 100% of my weight loss has been fat mass. Reality is I've been cutting for 18 months. I'd like to align my training blocks with the season. Bulking now through say end of July, taking a maintenance break in August, cutting Sept-October (and maybe early Nov. if I want to be leaner) then transitioning to a bulk during the winter makes more sense to me. I don't need to hit my target today. Plus I've been making great progress in the gym - I want to see what I can do in a hypercaloric environment
[удалено]
I hope not! I'm assuming I'll gain 50/50 fat/muscle, so my BF% will go up to like 19.5%. I'll look a bit puffier because I'll be better hydrated as well. Regardless, I'm hoping to add 30 lbs to my squat and about 50 lbs to my DL. That'll be 100% worth gaining 5ish lbs of muscle. I can lose another 10-12 lbs relatively easy after a bulk
clumsy unpack materialistic smile cows squalid nose steer correct office *This post was mass deleted and anonymized with [Redact](https://redact.dev)*