At least wer'e clear! :D

^^^true

but now ill tell u why i love the looks of this program and why i would do it over SF 5x5

if i was to attempt this program id make a few changes.

one: i would have 3 weeks of "loading" where i set new PRs - wether its a 5RM or a 3RM or whatever. basic purpose is to hit ANY PRs and virtually set a new 1RM without actually going under the bar for a 1RM because i am not that advanced enough. i probably am but unless i am 110% confident i wont.

two: i would have a low number of supplemental exercises in the first week. as the weeks progress (till week 3) i will add 1 set to each exercise

three: week 4 will be a deload week. to ensure i deserve this i will put my 110% out there to set adequate PRs on the chosen ME lifts

four: for the deload week i will do what is there in the DFHT protocol. i dont remember it properly but i think it is slashing the volume in half with the same load for accessory lifts and the load for the me will be the same as in week 1.

five: this is the first "cycle"

six: next cycle i will change all my me lift variations unless i am positively sure i can do more in the next 4 weeks. if i have done justice in the first 4 weeks i should not have the need to repeat any me lift.

seven: slowly i will run through all the possible me lifts 0311 has written and by the time i cycle back to my first lift in cycle 1 i will be a LOT stronger + bigger. but knowing me i wont be able to stay awak from the squat for long so i will have only a handful of Me lifts which i will cycle on and on and on and on.

thats why i like this program over 5x5. i can even choose to go to failure on certain lifts if i want to. the flexibility is the beauty of the program and the ability to customize it over 5x5.

There is no loading or deloading. It's conjugate. Perhaps every 8 weeks or so.

You're powerlifting, not bodybuilding. It's the same volume throughout because NOTHING supplemental is to failure.

No deloading.

See above.

You should be on any given ME for 2 weeks tops.

I would hesitate to recommend this to you because you're trying way to hard to apply loading/deloading/bodybuilder-specific shit in a powerlifting workout.

You'd be much better served with WS4BB. You can monkey-fuck that program to death and it won't be as bad.

You don't need any flexability IMO. I can see where you're trying to take this modified conjugate system. Do WS4BB because you're going to overanalyze this program to death. Shit, I haven't deloaded and I'm on week 17 still blasting with the program I'm running.

I can already envision you sprinkling in some rest/pausing, widowmakers, unneccessary deloads, dumbbell flyes, ect. You KNOW you want to! We all do! :D

please edit that. i dont want it to become a bb.net catchphrase :p

WS4BB it is then! :D

you're damn right i want to!! no widowmakers? i LOVE that exercise. the feeling of wanting to throw up is nauseating and IMHO the one feeling which identifies a good workout from a shitty one :p

then so be it

time for me to start working on that! ;)

peace

Anuj

ps: i get the point. i thought its similar to westside coz u mentioned u tweaked it. and i thought u took 1 week of dealoading. no?

I missed two workouts when I went home, so it acted as a deload. I don't think I needed one though.

I knew it! :D I'll edit the 'anuj' thing later.

It's too late. It's been incorporated into my data banks. I MUST use the verb "to anuj" in a sentence :biglaugh: .

this is not fair :(







































:p

You're more than welcome to insert your widowmakers in the RE day. :)

Day 7 - RE Day - lower
RE squat - 1 x 10, 1 x 20
RE GM/pull - 4 x 10
reverse hypers - 3 x 8-12
ghetto GHR - 3 x 8-12
laterals - 2 x 10-15

^^^^^^^^sweet

BTW, I just wanted to make sure that you know I'm referring to WS4BB :)