. Reintroduce calories slowly. The work that can lead to fatigue can be helpful as per seen in programs where you intentionally over-reach followed by a strategic deload. Edit for clarification: BF% isn't the only difference. That's just not true. A 1500 pound 3-lift total is a huge accomplishment, and will be hard to beat at most local, natural powerlifting meets. Lying Crossover Stretch: Lie flat on back, arms facing out, palms up. DEC 2010 Link. Basically any time the bar drops back down and then goes back up is considered a hitch. I always tell new comers to powerlifting, that it is all about the weight, and the time it takes to make it. 1. Likewise, another Reddit user shared how the GZCL Method helped her to completely transform her body composition in an inspiring way [26]. Next, I try to pull those three spots together. The Bulgarians are known for using very specific training in weightlifting, for example. On average, female:male PL records lags behind WL female:male by 10%. 6kgs @ 0230 250mL Gatorade @ 0310. The camaraderie and support in those gyms will make you a better lifter much quicker. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. 140kgPowerSmith • 7 yr. Please look for. My own critiques would include the lack of proper SFR-management on different exercises relating to the same muscle/specificity category, e. I prefer LW, PK=LW (Only for yeezys). For someone who is thinking. Leg extensions actually help to strengthen the tendons on the lower thigh. Olympic weightlifters can easily break powerlifting squat records. sit ups, lying leg raises, front and side planks, hanging leg raises, ab wheel, leg raise throws, stability ball situps, medicine ball sit up to throw, medicine ball leg raise, dumbbell side bends, crunches, medicine ball side throws to a partner, rainbows, russian twist, hanging windshield wipers, bicycles, scissor kicks, side plank raises, sit up with cross punch to. So if I started with a set of 10@100kg that was max effort, the back off sets were 10@93kg. LWU Meaning 2. Word though, the usapl meets near me are fun to watch but hella stressful to lift in because the director never tells competitors what platform is which. Powerlifting Basics, Texas Style by Paul Kelso is another good one talking about some of the powerlifting philosophies of the past. 2. it isn't as limited by something as straightforward as strength or mass. I'm not saying power lifters have small traps, but if you want to see some great examples of natural trap growth check out some amateur strongmen and weight liftersView community ranking In the Top 1% of largest communities on Reddit. It's my only choice for lifting. 5=66. Reposition hands closer and squeeze traps, rhomboids, and shoulders. Thanks for the input everyone. Usapl its 85 dollars for a meet llus a 40 dollar annual membership fee. Better off, just ask the head ref why you were redlighted. Active glutes will mean your hamstrings aren't having to fight to stabilise your hips, so they'll stop being tight. add 10kg more and think hmmm why not use these new sniffing salts i kid you not it was like a flashbang omg my head was kalaas and my ear was ringing for an hour bose and eyes in ruins I don't really get the argument of gear not being a true test of strength. I feel that most people get into lifting weights because they want to look more muscular. Ohio Power Bar (Stainless Steel), $425 USD. Marisa India is a world class power lifter in the 52 kg class at 5’ tall. Typically, full body does so with frequency, splits do so with intensity/volume. all play a role of course, but much less important one than genetics. the meta for women is drastically and quickly growing/changing due to the sport becoming more popular and attainable for women specifically in the last few years. As a more realistic example, imagine that I'm the magic man. In your case, this may not work. In an out of the gym sense, it's feeling lethargic and tired, but not necessarily due to lack of sleep. I'm quite minimalist in my workouts. 2. The Complete keys to progress by John McCallum is another great book of collected columns from 70’s strength and health magazines. Unrack, two steps back. That's not a sport suffering, that's a sport succeeding. If powerlifting is the pursuit of getting stronger, weight cuts and staying in a weight class are the antithesis of powerlifting, and people do it to win medals rather than actually get. So, no, box jumps probably won't help increase 1RM for squats, but squats may help improve speed/height of the box jump, eventually. Weighed in at 82. I haven't done squats or bench in a long time. These sessions can consist of massage, easy cardio, mobility / mobility circuits, extended warm-ups, etc. They fall into the powerlifting trap and train like a power lifter which leads to results in higher SBD but they are. If I tried to do 8's with Low bar I know I'd be pretty beat up. SQUAT 90%-350lbs 96%-375 100%-390 . Now, with most 5x5 programs, they will have you start with an empty bar (olympic 45lb bar) and go up from there. 0 coins. 5mm or, more rarely, 28mm. I had decided to start lifting in mid-September of last year, after researching about powerlifting and picking a progressive overload program (Stronger By the Day). This rerun of the first week felt more difficult compared to the first run of the. x3 (over under) I made the switch to Powerlifting AI after my first general strength block of Powerbuilding, because I had a meet planned for Feb 2021. The relevant constraints for these internal forces are the rate of bond formation and release, which have nonzero time constants. Don't feel like you have to train with other people every single session. Powerlifting Weightlifting Sports. It is extremely solid layered leather. This is typically in the range of 5-8 rolls of sushi. So report and remove if you like. I can't find anything that explains what exactly that membership fee goes towards. tl;dr only gym really worth going to apparently is a powerlifting gym, a bit intimidated by it. Terms & PoliciesThis is a sub for the sport of powerlifting. For beginners, full body is better. As for deadlifts, Bryce really nailed the frequency and intensity. There’s so much preparation and build-up to a competition. Taylor Atwood 18 pounds lighter in the weight class below, Drug tested and in the USAPL (2 hr weigh in, power bar for everything) has beaten Jamie's record total then. WS is a form of conjugate training done by those who Louie trains, but conjugate is a periodization philosophy that can be done differently than what. This is also hard to objectively measure. 3 vs 2. These deadlift specialists bench and squat, are a lot of the times not up to par with their deadlift. Bench: Before - 125kg (touch and go); After: 130kg (paused) Deadlift: Before: 205*2; After: 220. 0, the first 6 week cycle on repeat. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. I've lifted weights since I was 14, mostly higher reps. Im 29. But at the same time, many people could use a. You must raise your work capacity each training cycle to continue progressing. ago. If you go by that definition, then Sheiko's beginner programs will not count as powerlifting novice programs as well As u/arceushero said, just milk it as much as you can and move on. This may be true of bodybuilding, but is certainly not true of powerlifting, especially not introductory powerlifting. If you combine a quality lifting program, with a quality diet, and 6-8 hours of sleep your overall quality of life will get better. 141K subscribers in the KotakuInAction community. I'm talking 200lbs over your 1rm on the squat bar, stand up with it and just hold it there, 3" range of motion tops. "Drug tested doesn't mean drug free". Youre young, so you have an advantage that is faster recovery. Low impact shit that only stresses what you want it to. ago. Be flexible in your expectations. This is so true. ago. 533 kg and for men's equipped bench it is 24. You get more work done (3x a week frequency) without spending every waking day in the gym. Heavy, heavy partials does miracles to build tendon & ligament strength, bone density, and gives a great CNS overload response. Powerlifting can be a great tool to help you feel empowered and find passion in a hobby, rather than participating in an exercise such as long-duration cardio, which for many, may feel more like a. This is a literal requirement – eg: with 51 competitors, 6 tests must be done. the number one thing that powerlifting needs is consistent enforcement of the rules already in the rulebooks. Again you have to do your due diligence to make sure you don't hire a hack. x4 (hook and straps) -> 585 lbs. From the USAPL: “USA Powerlifting requires all Meet Directors to drug test a minimum of 10% of the competitors participat-ing in every sanctioned event. That makes it more interesting to watch imo. Typical training week right now is High Bar Volume, Pause Squat low bar, 2 RPE7-8 Low bar singles w/ back off front squats. Thus far my squats are feeling stronger, especially with the rep work. 2: Powerlifting is fractious, and we don't have a single unifying body that covers the scope of events and permutations of the sport. FSHW is the least competitive and trails by 15%. For males, Wilks score decreases as bodyweight goes from 0kg to about 203kg and then increases thereafter; For females, the 'turning point' is about 155kg. I have a bunch of stuff I can add, too. If I'm getting your meaning correctly - Week 1, you would perform the lifts or variants of the lifts using 5-8 reps and a 5% fatigue drop. We will be inviting all ages in the raw and equipped divisions, full power and bench only. It’s both exhilarating and terrifying to put yourself out there on one single day. Press arms up and bring them back down. Aside from deadlifting and some assistance work there really isn't a whole lot of trap work being done. 3x20 leg press has been my one secret that trainers hate. Intermittent fasting is a great way to drop body fat when coupled with heavy lifting (at least for me, everyone's different, YMMV, etc) Next week I'm going to be starting a 16/8 fast/feed protocol while changing gears to offseason for a while. • If you have suggestions for the subreddit, let us know! • This thread now defaults to "new" sorting. It ended at the 1997 IPF Men's Worlds at their annual meeting, where the USPF was voted out of the IPF, and the USAPL was immediately voted in as their replacement US. Look at the lower weight classes and you'll see lots of decent physiques. Better off, just ask the head ref why you were redlighted. Have set 13 State records (only two are still standing) and been to Nationals twice. Go at least 3 times a week and make it part of your life. 5 kg PR over my gym best and a 10 kg PR over my meet best. I did my first powerlifting meet 11 months ago (Aug/2013) with a total of 460kg which when I started actually training properly. In which case a longer torso (or a longer femur). bench: wave 40-60% for 10-20 sets of 3-5. Since his height increases by a factor of 2, his weight will scale up by a factor of 8, since 2 3 = 8, and he'll end up weighing 800lbs. Weightlifting is way, way more skill-oriented. I've now hit like a 540kg total in gym @ 77kg BW as I'm in off season. The elbows should not be pointing directly in the direction of. I did the Reps to Failure program, with the standard powerlifting type rep scheme for the primary movement each day, and the hypertrophy rep scheme for the secondary movement. Be advised that if you have a stressful day at work (loads of deadlines and pressure) that could impact night workouts. Powerlifting and bodybuilding were even more niche in the 70s than they are now so it attracted freaks who were more willing to do freaky shit just because. Only drink 25% of your BFI. The other, we can ignore technique, within reason, as long as they are safe and lifting within the rules, and we can load it with heavier weights. Whats up guys, I would love to type up an extensive introduction about myself but the truth is I am very busy today. for weightlifting you could have 2 or 3 simple platforms and some good bars with some colored plates, and some boxesMeaning; LWU: Literatur in Wissenschaft und Unterricht (German: Literature in Science and Teaching) LWU: Local Water Utility (Local Government and Shires Associations; New South Wales, Australia) LWU: Lithuanian Workers' Union (trade union) LWU: Land Warfare University: LWU: Longwood University (Farmville, VA) LWU: Logical Work UnitPowerlifting and Realistic Expectations. 0, etc. Week 7: 4 x 4 (55% of 1-RM) Week 8: Deload (50% of 1-RM) Week 9: 4 x 3 (75% of 1-RM) Week 10: 3 x 2 (90% OF 1-RM) This is a basic program to allow you to progress quickly. I tend to explain that I like lifting for the most weight possible. Height represents intensity (weight) and width represents volume. Their next step up is the heavy. Powerlifting Abbreviations. This is also hard to objectively measure. Peak age for powerlifting performance was 35 +/- 7 years. DL: I like two different strategies for basic speed strength development. Most of the time is warm up (s) and rest though. There are 2 ways we can get stronger. This means there is likely only one person on the planet capable of this feat of strength. Proper arching, along with proper upper back/shoulder positioning, is a safer position for you shoulders. Hello r/powerlifting!. Doing the. A guy I know who went from powerlifting to circus said he had to quit powerlifting, because he "liked having a neck. I set mine up as a 4 day/week ULUL type thing. Hey r/powerlifting, . The GZCL Method, widely popularized and shared on Reddit, has been highly regarded as one of the best frameworks designed for use by powerlifters,. Powerlifting. One thing to keep in mind is that conjugate training and WS are not entirely the same. unknownkamisama • 1 mo. Generally break up training into 4-6 weeks of volume, 6-8 weeks of strength building, and 6 weeks of peaking. Here is a guide to help you remember some of the popular acronyms that we use in CrossFit. Mait_with_Ryan • 8 yr. Yes. I do it this way to preserve my body, as I train bjj 7+ times a week and straight powerlifting three times a week can leave me over trained. 3: Drug use is absolutely rampant, and cheating is rarely caught or punished. slightly less, and your points are negative. the 5/3/1 powerlifting program (3/5/1) with FSL thrown in for fun and using Joker sets when I am feeling it. I had a pinched nerve or something in my left hip a while a go that would occasionally trigger at random when I took weight off it. Saturday pre weigh in Shit n piss 82. AMRAP: As Many reps/Rounds as Possible. Totally shilling my video here in a way, I suppose. The IPF was the original and only powerlifting federation in the early 70's. No. Powerlifting is about getting good at heavy singles, within the rules of competition (squatting to depth, pausing your bench, etc. Compete at 242. Powerlifting accomplishments Training PRs Gym or diet related victories Best flexing photos Sweet new equipment purchases Gym dog or gym family photos Or really anything you felt good or happy about from the last week (or even further back in time, no one's gonna stop you). r/weightlifting. Baby Powder – often applied to the front of the legs in order to assist sliding of the bar along the legs on the deadlift. Rps doesn't have some so its roughly 85 dollars for a meet. The OpenPowerlifting project aims to create a permanent, accurate, convenient, accessible, open archive of the world's powerlifting data. Specificity is not exclusive to powerlifting or barbell sports. theNightblade Powerlifting • 12 yr. I can't find anything that explains what exactly that membership fee goes towards. Same thing. I'm currently doing a upper/lower 4 day split and thinking of adding power lifting into my routine but I don't know how to do that effectively and…I've only started competing a year ago, however I feel that if you're a noobie lifter, go through these in that specific order. The two most popular (and mostly the same) intro powerlifting programs are Starting Strength and 5x5 stronglifts. Hi girls! I'm glad I found this large community on Reddit about powerlifting. and that’s all you can do. To me, strength is the limit of what you can move/lift, while power is how explosive you can be while applying your strength. 5 kg PR over my gym best and a 10 kg. Someone used it on me once and i'm still wondering what it meansSticking to direction 1 and competing naturally or close to naturally while maintaining a healthy weight will bring a ton of life benefits, functional strength, attenuation of natural muscle loss as you pass age 40, bone density/injury resistance, attractiveness, etc. So, you should start your training with relatively low intensity and high volume, and finish (peak) with high intensity, low volume. The chase is better than the catch. abductedabdul • 4 yr. Strongman basics - should have axles, 1-2 logs, stones and platforms, tires in various weights, farmers handles, sleds, anything else is a bonus. Would love some advice from some experienced lifters. After listening to something by Rip where he told a guy abouy 6'5 that " a competitive lifter your height is likey going to weigh 300lbs and have a 60 inch chest", i figured i need to atleast get up. Honestly finding a good meet director is more important than the fed you compete in. You should watch the video Garret posted. Follow a training program for 12 weeks prior to meet day. 4kg) so felt quite good on the day. These rate limitations mean as muscle fiber contraction velocity increases, there are less molecular bonds formed between crossbridges, which results in lower muscle fiber tension and ultimately force output. It's really hard to make consistent gainz on bench after a point. But after that point, getting his bench up to 275 may not benefit him more than performing 225lbs for reps. 2. 21. ago. Most popular Powerlifting abbreviations updated in November 2023. While bodybuilding is primarily focused on aesthetics, muscle growth (hypertrophy), and symmetry, the intent of powerlifting is to gain maximum strength in the squat, bench press, and deadlift. I went from 330lbs to 190lbs. 1:1,000,000,000 – This is a ‘one in a billion’ lift which means just a few people in the entire world have ever achieved this feat. I watched a video of a dude rip 600 pounds off the floor like it was a warmup. Su Dajin (169 lbs, China) squatting 572 lbs x2 who is China's C or D squad. a. 249 comments. Also, there's usually much less ego than in a commercial gym, since people have seen what's truly impressive and are less likely to be cocky. Switching from bodybuilding to powerlifting. It’s never too late!!! 93% of the RPE10 weight (for a set of 10), think 93% of the weight for a 10 rep max. That was the absolute worst (or best since it's an example) of hitching I've seen in a long time. You will percieve the workouts as tougher right away. Obviously being strong is an advantage but there is more athleticism involved. Strength can be represented by moving the atlas stones, power represented by the keg toss. Competition numbers: Your Squat is better or equal than 42%. I tend to explain that I like lifting for the most weight possible. Intermittent fasting is a great way to drop body fat when coupled with heavy lifting (at least for me, everyone's different, YMMV, etc) Next week I'm going to be starting a 16/8 fast/feed protocol while changing gears to offseason for a while. However in your forties you'll qualify for the masters age class, and with 10 years of training under your belt you'd be very competitive there. Arsenal F. example workout 1: 355# for 10 singles. 490K subscribers in the powerlifting community. ), not necessarily moving weight fast. In an out of the gym sense, it's feeling lethargic and tired, but not necessarily due to lack of sleep. Powerlifting for competition means generally lifting heavy, but you don't have to. For lifters who have an amputated lower limb, a prosthetic device shall. But if you want to lift heavy ass weight and be the top dog, generally the heavier body weight the better. Unrack, two steps back. What I liked. When I started out, I was doing a bodybuilding programme, but I quickly realised that I found more satisfaction in watching the amount of weight in my lifts rise. 6. You can gain a lot of weight quickly if you mess this up. This is using weights where technique looks solid through all reps. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. Wilks kept taking ipf to court, ipf said fuck this guy and voted him and PA out (a year ago), wilks started his own world body (world powerlifting), ipf started a new fed in Australia (apu), drug tested lifting basically was split in Australia between apu and pa for the last year, now a court has ruled that Pa should be reinstated, so a bunch. Also do a search on r/bodybuilding . EMOM: every min on the min. It doesn't mean you have to ref, it is just a good way to learn the rules and the sport. jcolier • 9 yr. Depending on the person, it can be around an hour to train, or even more. Effective August 15th in Australia. 8. At 6'5" and 215lbs, I have a lean figure. In my own experience, and me loving RPE/RIR autoregulation, I found great success with the powerlifting AI template. Powerlifting is more than a sport, it's a mentality. In my experience, hyper-masculinity and social darwinism rule the day. Anya Taylor-Joy. A common misconception is that in order to get an appealing aesthetic result, you have to be in the gym 24/7. But if you're only training 2x a week on the mat, you'll be stalling your growth in that area. Sprinkle nuts or seeds on yogurt, cereal, oatmeal, and stir-fries. It's about 20g of vanilla protein, 5g of orange-flavored metamucil, 30g of an unflavored complex carb powder, and a tiny bit of Tang for taste - I add 5g of creatine and a pinch of caffeine poweder, and voila! An orange-creamsicle-tasting caffeinated shake with carbs and protein that may very well be from hell. IPF Points are stupid and new Wilks is far too controversial to say the least. This is just basic biological fact. Making significant strength gains necessitates a surplus of calories and adequate protein intake - which is doubly important and difficult with that large amount of cardio. DOTS seems generally the most approved of when new coefficients have been discussed in the past. Candito 6wk (haven't run it myself, but some friends have and they all saw great results, it is hard as shit though) Greg's Bulgarian Method (the only program to actually make my squat feel comfortable, so cheers to that) 20. I mean, there's just more weight on the bar, other than that it's the same shit. I believe it's mostly training though train hard and you'll see results. If you want to run a pre made template go for it, but from my personal experience self programming is superior. BW: Body Weight. 5-2. the new ipf formula has a singularity. Doesn't apply to people going for WR's. Reply. Lifting heavy ass shit is also my favourite way to vent when distressed :) It started with a meeting on March 1, 1997 between the current US affiliate, the USPF, the organization then known as the American Drug-Free Powerlifting Association (ADFPA). They are usually 29mm in diameter, though some bars are 28. g. Both blocks had bench press or a close variation each workout. 1. Several reasons. Bench and Deadlift, you can significantly modify by manipulating leverage to reduce range of motion and take sometimes a fairly large element of strength out of it. They fall into the powerlifting trap and train like a power lifter which leads to results in higher SBD but they are dissatisfied by the results of muscle growth. However, the mix between twice a week competition deadlift and. Unfortunately fitness isn’t as cut and dry as “more is always better” or 2+2=4. I ran Calgary Barbell's 8 week program into my meet last weekend. Basically any name you've heard of in bodybulding, powerlifting, strongman they probably shouldn't be running a mile+ but that doesn't mean you shouldn't. If you're having to fight to stay in your weight class to the point that cuts are making you weak, move up or drop fat. example workout 3: 335# for 25 singles. It just seems, on IG, there are a crazy amount of people deadlifting 600-700 pounds. The competition format uses the same attempt selection format weightlifting does, where bar weight always rises regardless of attempt number. These lifts are usually all-time world records. For example, 7 sets x 3 reps at a lower percentage. Only really have time for one solid leg session per week in this training cycle, so the 5x5 heavy day works. Powerlifting is a sport where you try to lift the most weight possible, for just a single rep. theNightblade Powerlifting • 12 yr. 2. Also, don't try and fight about your lifts with video. 132+66=198 ounces. I do agree with variety though, if I'm getting bored or struggling with training I'll switch up my training a bit. 4 Days Out: Same as Day 5. 1. There's a reason that men and women are separated in the first place: men obviously have an advantage, especially in upper body strength. Deep breath held throughout squat until the top of the movement. The term "Functional Strength" is basically a buzzword. This was right before raw powerlifting started to become really popular so a lot of records were set in the 70s, 80s, and early 90s before geared powerlifting really took off. ago. . I'm talking 200lbs over your 1rm on the squat bar, stand up with it and just hold it there, 3" range of motion tops. In the sense that I'm 180 lbs, and was wondering if there are weight classes and if there are amounts of weight per weight class that are a standard. What is your experience with mental health and powerlifting, has the sport. Trolltonguez. But if you change your routine, be it different volume, intensity, exercises or all three. Eblien M | 805kg | 120kg | 462. It got me wondering about the social and political composition of typical powerlifting gyms or powerlifting groups. For a beginner lifter, it is possible to add 50+ pounds to your squat by just honing technique because he's probably going to have poor technique. opened at 97%, second @ 103. All powerlifting federations have weight classes - that allows people of the same appropriate mass to compete against each other. Those two inefficiency will mean the lifter has to use more strength off the chest, the hardest part of the lift, just to get the bar moving. Powerlifting originated in the early 1950s as a breakaway sport from Weightlifting. Weight classess are basically height classes but it still varies. Your Bench is better or equal than 11%. Nobody at the meet is going to laugh at you or anything. Then I would stand in front of the bench, unrack the bar and perfrom my rows. perceptionist808 Enthusiast • 3 yr. So for something like my bench focused day. They need to be able to hold much higher weights without whipping, or oscillating excessively, as this can throw off the lifter, especially in the squat. Extremely Strong - You will be one of the top lifters at most local, natural powerlifting meets. Make sure to enjoy family time and other activities. There can be a two-flight. Us as powerlifters we need more muscles to become stronger! Anyways to my fellow powerlifting bretherins whenever you get injured be sure to use machines and do bodybuilder styled training <3. ago. I think it depends on a lot of factors like your overall mobility, flexibility and coordination which don’t come into play nearly as much in powerlifting. Week 2 the same rep scheme with a 7%. Treat it as building up your body, not breaking it down. This is a 2. · Ed Coan had four of the deadlift records. Before the program, 220lbs already felt heavy but after some time it began to feel lighter and lighter. Brute strength (strongest lifter in the gym mentality) is usually the bigger set men with heavier skeletal structure. Scoop some nut butter into smoothies. I think Muscles and strength are cool <3. The reason that powerlifting sucks is that the act of some incredibly strong guy struggling and then successfully squatting 1000lbs isn't really much more visually interesting than some weak guy struggling and then successfully squatting 300lbs. Given the loss of some of the best US athletes to the PLA/IPF it seems like a mistake to increase the number of weightclasses in the USAPL. Personally though I think having a dedicated training crew is the most optimal. With poor control on the eccentric phase of the bench press the lifter will likely have the bar land in a poor place on their chest, and with a poor amount of tension under the bar. I think the proper comment is that a person who has spent the majority of their adulthood with increased muscle building hormones creates an inherently unfair competitive advantage -. No. No point in over thinking things at this point. Stop powerlifting. Call of Duty: Warzone Hollow Knight: Silksong Watch Dogs: Legion. To think that powerlifters only do low volume, high intensity work all the time is very oblivious. ago. Much easier to use wilks scores, since there's ranges for weight classes you never know what will win a certain class. Deep breath held throughout squat until the top of the movement. Powerlifting today is expanding, which means a less elite median, while the very best lifters are performing far better. It's such a niche thing, but it seemed so appropriate to me. PH3 is a wonderful program and I actually ran the first week again with some changes in the accessories. Squat. When I started out, I was doing a bodybuilding programme, but I quickly realised that I found more satisfaction in watching the amount of weight in my lifts rise.