Poast your strenf training program

LifeOnMars

Michael Peterson status
Jan 14, 2020
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don't go to the gym regularly but just do 6 exercises in a superset usually 3 or 4x, might run the treadmill between sets

horizontal push
horizontal pull
squat

vertical push
vertical pull
dl/kb swing etc

might do some face pulls or cable lateral raise also afterwards
 
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VonMeister

Duke status
Apr 26, 2013
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JOE BIDENS RAPE FINGER
don't go to the gym regularly but just do 6 exercises in a superset usually 3 or 4x, might run the treadmill between sets

horizontal push
horizontal pull
squat

vertical push
vertical pull
dl/kb swing etc

might do some face pulls or cable lateral raise also afterwards
There's no bad way to train if the alternative is not training. The health benefits of physical training are indisputable and we see the quality of life difference strength makes with older adults.

My recommendation to anyone would be to set a specific goal other than simply " I need to work out" and organize their training specifically to achieve that goal as efficiently as possible. Random exercises produce random results or many cases none at all.
 

PRCD

Kelly Slater status
Feb 25, 2020
8,581
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For beginners:

Be forewarned that you end up looking "right wing" if you start training like this - like you're some sort of Trump voter.
 

freeride76

Michael Peterson status
Dec 31, 2009
2,084
1,795
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Lennox Head.
PP: Practical Programming for Strenf Training, Rippetoe et al.

HBBS: high bar back squat
LBBS: low bar back squat (watch Alan Thrall videos).
DL: deadlift
DE: dynamic effort. Forget about this.
BBM: Barbell Medicine. Jordan Feigenbaum, Austin Baraki, et al. Associates of Mark Rippetoe.

Strenf: you have to become an acolyte of St. Floyd of Fentanyl to understand this word, sorry.
thanks cuz.
 

scdad

Legend (inyourownmind)
Mar 20, 2003
387
179
43
San Clemente, CA
Since you guys know a lot of the strength training programs, do you have any thoughts on the RP Strength Training templates? Are they about the same as BBM Bridge 3.0 or others? Are they more for aesthetics?

I'm looking to adjust my program soon, and thought I might check these out.
 

PRCD

Kelly Slater status
Feb 25, 2020
8,581
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RP strength training? You mean, Mike Israetel and these guys?

They're probably good but $120 for a program and there was no way for me to select 'genderfluid'.
1622332478534.png

just get on the SS/PPM/BBM bandwagon, duuu! The books are cheaper and you'll learn moar.
 
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scdad

Legend (inyourownmind)
Mar 20, 2003
387
179
43
San Clemente, CA
RP strength training? You mean, Mike Israetel and these guys?

They're probably good but $120 for a program and there was no way for me to select 'genderfluid'.
View attachment 110440

just get on the SS/PPM/BBM bandwagon, duuu! The books are cheaper and you'll learn moar.
Yep, that's the one. Already done SS, and I like BBM for information, so was trying to decide on Bridge but then saw RP. but $120 is 4x as much.
 

PRCD

Kelly Slater status
Feb 25, 2020
8,581
5,110
113
Yep, that's the one. Already done SS, and I like BBM for information, so was trying to decide on Bridge but then saw RP. but $120 is 4x as much.
The Bridge is free through their website. If you add your email address to their contact form, they send it to you.
 

johnson7

Nep status
Sep 29, 2016
673
493
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It's actually a super easy program to follow, and to make great gains on. I don't think you have to be advanced at all, just an understanding of the basic lifts, and it's perfect for a whole body routine 2-3 days a week.
 

Ifallalot

Duke status
Dec 17, 2008
77,931
10,457
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or

*RPT = reverse pyramid training where you start heavier and go lighter while adding more reps
Day 1
Standing Barbell Overhead Press: 3 sets RPT (4-6, 4-6, 6-8)
Weighted Chin-ups: 3 sets RPT (5, 6, 8)
DB/KB Overhead Triceps Extensions: 3 sets RPT (8-10, 8-10, 10-12)
Leaning Lateral Raises: (12-15 reps )

Day 2
Bulgarian Split Squats: 3 sets RPT (6-8, 6-8, 8-10)
Romanian Deadlifts: 4 sets x 10-12 reps (straight sets)
Single Leg Hip Thrusts: 3 sets x 10-12 reps
DB Leaning Shrugs: 4 sets x 10-15 reps

Day 3
Incline Bench Press: 4 sets RPT (4-5, 5-6, 6-8, 8-10)
Hammer Biceps Curls: 4 sets RPT (4-6, 4-6, 6-8, 6-8)
Bent Over Flyes: 4 sets...No RPT. straight sets of 10-12
Hanging Knee Raises: 4 sets of 8-12 reps

Also, Uncle Rippentoe is always good and the app is worth the $24.

I know everyone says 3 days is enough and you need more rest but I feel like I need more
 
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Havoc

Phil Edwards status
May 23, 2016
5,754
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in da hood next to paradise

or

*RPT = reverse pyramid training where you start heavier and go lighter while adding more reps
Day 1
Standing Barbell Overhead Press: 3 sets RPT (4-6, 4-6, 6-8)
Weighted Chin-ups: 3 sets RPT (5, 6, 8)
DB/KB Overhead Triceps Extensions: 3 sets RPT (8-10, 8-10, 10-12)
Leaning Lateral Raises: (12-15 reps )

Day 2
Bulgarian Split Squats: 3 sets RPT (6-8, 6-8, 8-10)
Romanian Deadlifts: 4 sets x 10-12 reps (straight sets)
Single Leg Hip Thrusts: 3 sets x 10-12 reps
DB Leaning Shrugs: 4 sets x 10-15 reps

Day 3
Incline Bench Press: 4 sets RPT (4-5, 5-6, 6-8, 8-10)
Hammer Biceps Curls: 4 sets RPT (4-6, 4-6, 6-8, 6-8)
Bent Over Flyes: 4 sets...No RPT. straight sets of 10-12
Hanging Knee Raises: 4 sets of 8-12 reps

Also, Uncle Rippentoe is always good and the app is worth the $24.

I know everyone says 3 days is enough and you need more rest but I feel like I need more
maybe switch to a 4 day split of the training stress is nor enough for an adaptation.

i'm restarting lp after a 6 wk layoff.

if anyone can help with how to train and surf at the same time? once the weights get near my limit, it becomes tough to surf the following day or two.
 
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Ifallalot

Duke status
Dec 17, 2008
77,931
10,457
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The Bridge is free through their website. If you add your email address to their contact form, they send it to you.
On Barbell Medicine? It's like $65?

Can you link where you're finding free?
 

scdad

Legend (inyourownmind)
Mar 20, 2003
387
179
43
San Clemente, CA
On Barbell Medicine? It's like $65?

Can you link where you're finding free?
I think Bridge 1.0 is free. You can probably also google it for spreadsheet versions that people are sharing. Bridge 3.0 is the paid version, I'm pretty sure.