Something I'd like to share

[_Wolf_]

I usually train with 2 other close friends of mine. We aren't "training" partners because we each do our own little thing but we are usually there to spot each other, etc.

We're all three at very different levels: I'm more strongman oriented @ 5'7 175 lbs, my friend "L" is also 5'7 but he weighs 215 lbs and my friend "D" is 6'0 @ 155 lbs. As you can see, all three of us are at different stages in training.
L: goals are to get a bigger total on the Squat, Bench, Deadlift.
D: get bigger in general
me: get bigger, get a great OH Press and Deadlift total.

My friend L approached me around 7 weeks ago and asked me to help him progress. All he'd been focusing on for the last 3 years of training was his bench. Weighing in at 215 @ 5'7 he could bench 275. He didn't train his squats or deadlifts properly...he wasn't the typical chest+biceps guy at all though: he was just obsessed with his bench so all he did was a lot of back, shoulder and tricep work. Well, anyways: he came to me with his program at the time and asked me to change it up for him.

His program at the time was:
Monday
Bench and Back work
Wednesday
Biceps and Legs
Friday
Shoulders and Back work

Well, he explained to me that because of school, etc he used to miss 2 out of 3 Wednesday sessions...which is understandable because I am the same way...except I have been avoiding missing Wednesdays this semester thus far.

So, I changed his program up a bit. Here is what he has been doing for that last 7 weeks:

Monday
Bench Press 5x5
Squats 5x5
Incline Dumbbell Press 3x10
Squats 3x10

Wednesday - OPTIONAL
Arm work

Friday
Deadlifts 3x5
Power Cleans 3x3
Military Press 3x10
Rows 3x10

I will explain more indepth about how he was expected to progress.

Monday
1.) Bench Press 5x5 - L started off with 225 lbs and added 5 lbs every session
2.) Squats 5x5 - He started with 205 lbs and added 5 lbs every session.
3.) Incline Dumbbell Press 3x10 - he didnt add weight every week but kept this fairly difficult for him.
4.) Squats 3x10 - He was unwilling to do GHRs or Pull Throughs (some guys are damn difficult to argue with and these are his goals and his body so its his problem if he's too stubborn) so i made him do Squats with 50-60% of his 5x5 weight for that day.

Wednesday
This was an optional day for him to do his arm work. With 18" arms, this guy loves to curl and do skull crushers. Only isolation exercises were allowed in this session.

Friday
1.) Deadlifts 3x5, 1x8 - he started out with 205 lbs and added 5 lbs every week
2.) Power Cleans 3x3 - he did these with 135 lbs and kinda kept it at that.
3.) Military Press 3x3 - he started off with 135 lbs on these as well i believe..i am not sure how he progressed but there wasn't a specific emphasis on progressing.
4.) Rows 4x10 - used the hammer strength row machine (he loves this machine....)

----x----

So, L used this routine for 7 weeks. We don't always train together so I wasn't always there to see how he lifted, etc but I do know his form is pretty spot on. Prior to these 6 weeks I had spent 6-7 weeks teaching him how to squat ass to grass properly and the lucky bastard doesn't have the "butt wink" problem I do.

Well, this last week he decided it was time to max-out on the following four lifts:
Squat
Bench
Deadlift
Military Press

L's previous totals are in () and his present new PRs are:
1.) Squat 285 lbs (225 lbs)
2.) Bench Press 315 lbs (295 lbs)
3.) Deadlift 335 lbs (never done it)
4.) Military Press 195 lbs (155 lbs)

It's pretty amazing to see how well he's progressed however I wish he'd be willing to try other exercises like GHRs, Pull Throughs, etc...I realize that his Deadlift and Squat gains arent outstanding although he's been deadlift and squatting atleast 4 times a month for the last 3 years or so...

But in any case, he's made some swell progress in these short 7 weeks.

[Pitysister]

nice...good work to both of you.

[_Wolf_]

Originally Posted by Pitysister

nice...good work to both of you.

L has probably got some awesome genetics. he eats almost half the food i eat. he does not have a single supplement. he needed to lift only 2 days of the whole week to get these gains. he got his bf% tested and it came to 18%. he's 215 lbs @ 5'7.

im not actually looking for a pat on the back. what my point was that high volume 2 days a week and other days mostly rest days worked damn well for him. thats all but thank you for the kind words, Pity. if this is a "victory" for me - directly or indirectly, a huge credit goes to Eric for teaching me the ropes in the first place

[HIThopper]

Thats a serious bench, just make him hammer away at the squat and deadlift and he will be a beast @ 5'7 no doubt

[Pitysister]

Originally Posted by _Wolf_

L has probably got some awesome genetics. he eats almost half the food i eat. he does not have a single supplement. he needed to lift only 2 days of the whole week to get these gains. he got his bf% tested and it came to 18%. he's 215 lbs @ 5'7.

im not actually looking for a pat on the back. what my point was that high volume 2 days a week and other days mostly rest days worked damn well for him. thats all but thank you for the kind words, Pity. if this is a "victory" for me - directly or indirectly, a huge credit goes to Eric for teaching me the ropes in the first place

hey now...you had a part in it just take the pat on the back...or else.

i would love to be able to get gains working out twice a week. and/or hardly eating anything...dwarf genetics are neat.

[widdoes2504]

I have to agree with what has been said so far. Great work to both of you. Maybe after awhile he will try some other things as he sees results and if not no problem.

[Eric3237]

Good deal. I'd say next time consider training the lift with a higher training age differently. Obviously he was more advanced on bench as owing by the drastically different results on bench. So you probably could have gotten away with less volume more max work for the primary bench especially since none of the other work was maximal. This would have resulted in a more favorable distribution and less volume overall with probalby better results in bench pressing.

One of the biggest mistakes I've learned to avoid is training all your lifts the same even though you are more advanced on some rather than others. Otherwise, great job.