PH3/Programming/BFR Chat
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bbell1985
Posts: 4,572 Member
I'm allowed to post a discussion again so thought I'd see if anyone else is running PH3, or wants to talk about programming in general.
I've worked through PHUL, PHAT and have had programs written specifically for my powerlifting meets but I don't have a coach anymore. PH3 has the volume I like and the emphasis on powerlifting.
I ran it in a bastardized way prior to a powerlifting meet in March. Basically I kept my old meet prep programming (the DUP is similar to PH3 anyway) with the accessory work from PH3. The PH3 programming is more aggressive in the compound lifts than my past programming.
I don't do the BFR. I usually just end with some light weight/high rep cable stuff. I also struggle leaving 2 RIR when the programs says to. Going to try to be better at that so I don't burn out.
I ran my first AMRAP sets last week (since re-running the program as is) and couldn't raise my squat or bench training max but added 10 to my deadlift.
More AMRAP sets tomorrow. I don't really like that they are on the 5th set. I know I'd do better on the 3rd or 4th but I am sticking to what's written.
Anyway, I'm coming back from a herniated disk last year and a stuck facet joint after my last meet but I feel great. My legs are freaking huge from training with all the foods and going from PHAT to this program. I've been struggling with my weight but do think I look pretty decent because of all the volume. I might try to cut a SMIDGE of body fat on this program but likely won't be able to.
What you guys up to? Anyone do the BFR training?
I've worked through PHUL, PHAT and have had programs written specifically for my powerlifting meets but I don't have a coach anymore. PH3 has the volume I like and the emphasis on powerlifting.
I ran it in a bastardized way prior to a powerlifting meet in March. Basically I kept my old meet prep programming (the DUP is similar to PH3 anyway) with the accessory work from PH3. The PH3 programming is more aggressive in the compound lifts than my past programming.
I don't do the BFR. I usually just end with some light weight/high rep cable stuff. I also struggle leaving 2 RIR when the programs says to. Going to try to be better at that so I don't burn out.
I ran my first AMRAP sets last week (since re-running the program as is) and couldn't raise my squat or bench training max but added 10 to my deadlift.
More AMRAP sets tomorrow. I don't really like that they are on the 5th set. I know I'd do better on the 3rd or 4th but I am sticking to what's written.
Anyway, I'm coming back from a herniated disk last year and a stuck facet joint after my last meet but I feel great. My legs are freaking huge from training with all the foods and going from PHAT to this program. I've been struggling with my weight but do think I look pretty decent because of all the volume. I might try to cut a SMIDGE of body fat on this program but likely won't be able to.
What you guys up to? Anyone do the BFR training?
0
Replies
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Firstly I have to ask. Why couldn't you post? Aha.
I'm still running my intermediate program drawn up by sheiko.
I feel you on stopping at the prescribed reps especially when you know you could blast out several just as clean reps.
I think that could be why my squats have stalled while everything is still going up. That and constantly dealing with a pinching hip that takes 20 minutes stretch out.
I've been doing a lot of banded work. Do I ever love it on deadlifts. At least you are making progress still. 10lbs is 10lbs.
I also upped my front squat 3rm to 245 recently. Yet my Low bar is refusing to budge..0 -
I ran PH3 prior to hiring my powerlifting coach and really liked it. More than PHAT or PHUL. I did not BFR then, but I do now with the program my coach gives me. I've had some significant changes in my arms and shoulders. I'd show you, but I can't get a *kitten* pic to post.
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Holy smokes! It worked!
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I am considering running it soon but BFR stuff freaks me out. Can't stand the feeling of it.0
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quiksylver296 wrote: »I ran PH3 prior to hiring my powerlifting coach and really liked it. More than PHAT or PHUL. I did not BFR then, but I do now with the program my coach gives me. I've had some significant changes in my arms and shoulders. I'd show you, but I can't get a *kitten* pic to post.
Okay so how do you like the BFR? For me I'm like...I'm not lifting THAT heavy anyway, so do I really need to get that extra stimulus with light weight? Honestly, I am starting to get a little tired though. And I love experiments.
Nice gains.0 -
Firstly I have to ask. Why couldn't you post? Aha.
I'm still running my intermediate program drawn up by sheiko.
I feel you on stopping at the prescribed reps especially when you know you could blast out several just as clean reps.
I think that could be why my squats have stalled while everything is still going up. That and constantly dealing with a pinching hip that takes 20 minutes stretch out.
I've been doing a lot of banded work. Do I ever love it on deadlifts. At least you are making progress still. 10lbs is 10lbs.
I also upped my front squat 3rm to 245 recently. Yet my Low bar is refusing to budge..
I was in jail because apparently I'm a big fat jerk.
Love Sheiko. I got to squat and deadlift for him at a seminar once.
10lbs is 10 lbs but I entered a conservative max to start with so I'm not that overjoyed. But considering I couldn't squat or deadlift for 7 months last year, I'll take it.
How are you liking Sheiko? Do you get much accessory work in?0 -
quiksylver296 wrote: »I ran PH3 prior to hiring my powerlifting coach and really liked it. More than PHAT or PHUL. I did not BFR then, but I do now with the program my coach gives me. I've had some significant changes in my arms and shoulders. I'd show you, but I can't get a *kitten* pic to post.
Okay so how do you like the BFR? For me I'm like...I'm not lifting THAT heavy anyway, so do I really need to get that extra stimulus with light weight? Honestly, I am starting to get a little tired though. And I love experiments.
Nice gains.
It's not my favorite part of my program but it's two lifts in my entire week's program. So, I shut up and do them. LOL Triceps extension and bicep curls, 30/15/15/15.0 -
quiksylver296 wrote: »quiksylver296 wrote: »I ran PH3 prior to hiring my powerlifting coach and really liked it. More than PHAT or PHUL. I did not BFR then, but I do now with the program my coach gives me. I've had some significant changes in my arms and shoulders. I'd show you, but I can't get a *kitten* pic to post.
Okay so how do you like the BFR? For me I'm like...I'm not lifting THAT heavy anyway, so do I really need to get that extra stimulus with light weight? Honestly, I am starting to get a little tired though. And I love experiments.
Nice gains.
It's not my favorite part of my program but it's two lifts in my entire week's program. So, I shut up and do them. LOL Triceps extension and bicep curls, 30/15/15/15.
Yeah..but do you get a good pump? I'm a bro when it comes to a good pump.
I add glute work into this program and just started doing cardio for the first time in my life too. Not the smartest but I love extremes so we'll see how I can keep it up.1 -
I also did Good Mornings two days ago because I *kitten* hate doing ham string curls and now I have DOMS for my deadlift AMRAP day. When I do these things I KNOW I'm being a jerk but...I do them anyway.0
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Firstly I have to ask. Why couldn't you post? Aha.
I'm still running my intermediate program drawn up by sheiko.
I feel you on stopping at the prescribed reps especially when you know you could blast out several just as clean reps.
I think that could be why my squats have stalled while everything is still going up. That and constantly dealing with a pinching hip that takes 20 minutes stretch out.
I've been doing a lot of banded work. Do I ever love it on deadlifts. At least you are making progress still. 10lbs is 10lbs.
I also upped my front squat 3rm to 245 recently. Yet my Low bar is refusing to budge..
I was in jail because apparently I'm a big fat jerk.
Love Sheiko. I got to squat and deadlift for him at a seminar once.
10lbs is 10 lbs but I entered a conservative max to start with so I'm not that overjoyed. But considering I couldn't squat or deadlift for 7 months last year, I'll take it.
How are you liking Sheiko? Do you get much accessory work in?
Hahaha out of the two of us I'm pretty sure I should be the one who gets in trouble. Shame on you for having an opinion and speaking out about it.
Yeah that injury sounds terriblr. I honestly think i would be very depressed if I was restricted like that for so long.
I'm loving it a lot. Accessory work. Is generally 5x4, 6, 8, or 10. Pecs 3x weekly. Lats 2x, shoulders 1-2x depending on the week, bis/tris 2x.
But for accessory for main movements.
This week I've done deficit deadlifts and banded deadlifts. Which I love.
Pause bench, banded bench, and block presses
And 2s pause squats. Though squats haven't been featured much in the last 2 weeks
I hate snatch grid RDLs with a passion.0 -
Yes I was reading up on the BFR and I don't know if that's for me. I feel like that would he a beautiful way to burst some of your smaller thinner walled blood vessels. It gives me anxiety just thinking about trying it.0
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Sorry guys, what is BFR? It's not a rocket to Mars right.. or is it
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Firstly I have to ask. Why couldn't you post? Aha.
I'm still running my intermediate program drawn up by sheiko.
I feel you on stopping at the prescribed reps especially when you know you could blast out several just as clean reps.
I think that could be why my squats have stalled while everything is still going up. That and constantly dealing with a pinching hip that takes 20 minutes stretch out.
I've been doing a lot of banded work. Do I ever love it on deadlifts. At least you are making progress still. 10lbs is 10lbs.
I also upped my front squat 3rm to 245 recently. Yet my Low bar is refusing to budge..
I was in jail because apparently I'm a big fat jerk.
Love Sheiko. I got to squat and deadlift for him at a seminar once.
10lbs is 10 lbs but I entered a conservative max to start with so I'm not that overjoyed. But considering I couldn't squat or deadlift for 7 months last year, I'll take it.
How are you liking Sheiko? Do you get much accessory work in?
Hahaha out of the two of us I'm pretty sure I should be the one who gets in trouble. Shame on you for having an opinion and speaking out about it.
Yeah that injury sounds terriblr. I honestly think i would be very depressed if I was restricted like that for so long.
I'm loving it a lot. Accessory work. Is generally 5x4, 6, 8, or 10. Pecs 3x weekly. Lats 2x, shoulders 1-2x depending on the week, bis/tris 2x.
But for accessory for main movements.
This week I've done deficit deadlifts and banded deadlifts. Which I love.
Pause bench, banded bench, and block presses
And 2s pause squats. Though squats haven't been featured much in the last 2 weeks
I hate snatch grid RDLs with a passion.
I have thin patience sometimes.
I wish I could try some more exercise variations like these. When I deadlifted for Sheiko he had me do a pause below the knee, and then above again. I for the life of me can't remember why.0 -
I BFR quite often. Lots of benefits from it other than the major pump.0
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Question about deadlift AMRAP sets. Last week I got really amped up and i was pretty touch and go. I counted them anyway. How do you guys handle that?0
-
Firstly I have to ask. Why couldn't you post? Aha.
I'm still running my intermediate program drawn up by sheiko.
I feel you on stopping at the prescribed reps especially when you know you could blast out several just as clean reps.
I think that could be why my squats have stalled while everything is still going up. That and constantly dealing with a pinching hip that takes 20 minutes stretch out.
I've been doing a lot of banded work. Do I ever love it on deadlifts. At least you are making progress still. 10lbs is 10lbs.
I also upped my front squat 3rm to 245 recently. Yet my Low bar is refusing to budge..
I was in jail because apparently I'm a big fat jerk.
Love Sheiko. I got to squat and deadlift for him at a seminar once.
10lbs is 10 lbs but I entered a conservative max to start with so I'm not that overjoyed. But considering I couldn't squat or deadlift for 7 months last year, I'll take it.
How are you liking Sheiko? Do you get much accessory work in?
Hahaha out of the two of us I'm pretty sure I should be the one who gets in trouble. Shame on you for having an opinion and speaking out about it.
Yeah that injury sounds terriblr. I honestly think i would be very depressed if I was restricted like that for so long.
I'm loving it a lot. Accessory work. Is generally 5x4, 6, 8, or 10. Pecs 3x weekly. Lats 2x, shoulders 1-2x depending on the week, bis/tris 2x.
But for accessory for main movements.
This week I've done deficit deadlifts and banded deadlifts. Which I love.
Pause bench, banded bench, and block presses
And 2s pause squats. Though squats haven't been featured much in the last 2 weeks
I hate snatch grid RDLs with a passion.
I have thin patience sometimes.
I wish I could try some more exercise variations like these. When I deadlifted for Sheiko he had me do a pause below the knee, and then above again. I for the life of me can't remember why.
It was to build your ability to maintain core stability and tension if i remrmber correctly Especially if you pause holding hundreds of pounds.
I just finished a block where I did them quite frequently.
For the AMRAP. I always try to stop. Reset and go again. I've noticed when people do touch and go they already have their hips shot up. I'm sure they can be beneficial but I almost feel they promote incorrect form. That's just what I've taken from personal experience.0 -
Firstly I have to ask. Why couldn't you post? Aha.
I'm still running my intermediate program drawn up by sheiko.
I feel you on stopping at the prescribed reps especially when you know you could blast out several just as clean reps.
I think that could be why my squats have stalled while everything is still going up. That and constantly dealing with a pinching hip that takes 20 minutes stretch out.
I've been doing a lot of banded work. Do I ever love it on deadlifts. At least you are making progress still. 10lbs is 10lbs.
I also upped my front squat 3rm to 245 recently. Yet my Low bar is refusing to budge..
I was in jail because apparently I'm a big fat jerk.
Love Sheiko. I got to squat and deadlift for him at a seminar once.
10lbs is 10 lbs but I entered a conservative max to start with so I'm not that overjoyed. But considering I couldn't squat or deadlift for 7 months last year, I'll take it.
How are you liking Sheiko? Do you get much accessory work in?
Hahaha out of the two of us I'm pretty sure I should be the one who gets in trouble. Shame on you for having an opinion and speaking out about it.
Yeah that injury sounds terriblr. I honestly think i would be very depressed if I was restricted like that for so long.
I'm loving it a lot. Accessory work. Is generally 5x4, 6, 8, or 10. Pecs 3x weekly. Lats 2x, shoulders 1-2x depending on the week, bis/tris 2x.
But for accessory for main movements.
This week I've done deficit deadlifts and banded deadlifts. Which I love.
Pause bench, banded bench, and block presses
And 2s pause squats. Though squats haven't been featured much in the last 2 weeks
I hate snatch grid RDLs with a passion.
I have thin patience sometimes.
I wish I could try some more exercise variations like these. When I deadlifted for Sheiko he had me do a pause below the knee, and then above again. I for the life of me can't remember why.
It was to build your ability to maintain core stability and tension if i remrmber correctly Especially if you pause holding hundreds of pounds.
I just finished a block where I did them quite frequently.
For the AMRAP. I always try to stop. Reset and go again. I've noticed when people do touch and go they already have their hips shot up. I'm sure they can be beneficial but I almost feel they promote incorrect form. That's just what I've taken from personal experience.
I didn't stop and go today! I was pleased with the result. Just enough reps to add 5 lbs. It's not 10 but hey, I added 10 last time.
Another week at the same weight for bench though
Still haven't raised it once. 0 -
Firstly I have to ask. Why couldn't you post? Aha.
I'm still running my intermediate program drawn up by sheiko.
I feel you on stopping at the prescribed reps especially when you know you could blast out several just as clean reps.
I think that could be why my squats have stalled while everything is still going up. That and constantly dealing with a pinching hip that takes 20 minutes stretch out.
I've been doing a lot of banded work. Do I ever love it on deadlifts. At least you are making progress still. 10lbs is 10lbs.
I also upped my front squat 3rm to 245 recently. Yet my Low bar is refusing to budge..
I was in jail because apparently I'm a big fat jerk.
Love Sheiko. I got to squat and deadlift for him at a seminar once.
10lbs is 10 lbs but I entered a conservative max to start with so I'm not that overjoyed. But considering I couldn't squat or deadlift for 7 months last year, I'll take it.
How are you liking Sheiko? Do you get much accessory work in?
Hahaha out of the two of us I'm pretty sure I should be the one who gets in trouble. Shame on you for having an opinion and speaking out about it.
Yeah that injury sounds terriblr. I honestly think i would be very depressed if I was restricted like that for so long.
I'm loving it a lot. Accessory work. Is generally 5x4, 6, 8, or 10. Pecs 3x weekly. Lats 2x, shoulders 1-2x depending on the week, bis/tris 2x.
But for accessory for main movements.
This week I've done deficit deadlifts and banded deadlifts. Which I love.
Pause bench, banded bench, and block presses
And 2s pause squats. Though squats haven't been featured much in the last 2 weeks
I hate snatch grid RDLs with a passion.
I have thin patience sometimes.
I wish I could try some more exercise variations like these. When I deadlifted for Sheiko he had me do a pause below the knee, and then above again. I for the life of me can't remember why.
It was to build your ability to maintain core stability and tension if i remrmber correctly Especially if you pause holding hundreds of pounds.
I just finished a block where I did them quite frequently.
For the AMRAP. I always try to stop. Reset and go again. I've noticed when people do touch and go they already have their hips shot up. I'm sure they can be beneficial but I almost feel they promote incorrect form. That's just what I've taken from personal experience.
I didn't stop and go today! I was pleased with the result. Just enough reps to add 5 lbs. It's not 10 but hey, I added 10 last time.
Another week at the same weight for bench though Still haven't raised it once.
I highly recommend block presses for your bench! I have a 2" block and wow has it improves my lockout.
Another thing that seems to work super well is reaaaally warming up my lats prior to working sets. I've tried the same weight with and without doing it and the lat involvement goes through the room when they're warm.
You'll get there though!
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