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16 Comments
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Nick
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1 | 2012-04-22
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BS 300
SN 145
CnJ 215
300 is a 25lb PR for me over my last 1RM test!! 275 felt really easy today. 295 felt good, went up to 305. Failed 305 once, back down to 300, failed first attempt, made 2nd attempt. Thanks for the program Greg! Back to OPT for a bit to prepare the engine for team competition at northeast regionals (CF508). I felt like I learned a great deal on this program about my weaknesses and how to drill them down to keep my lifts progressing. I did not PR today on the snatch or cnj but didnt expect to. I know those PR's are coming soon |
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Brandon Ecker
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2 | 2012-04-22
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BS #395
That is a 30 lb PR from a previous best with questionable depth. The percentages and volume was just right for my body. Thanks for the blog, Greg. |
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David
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3 | 2012-04-23
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352 BS, a PR by 30. That's at bw of 168, 49 y/o. Snatch was rough, 155, way off. CJ 210. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle. |
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Stefan
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4 | 2012-04-23
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BS went up 30lbs
C&J went up 25lbs!!!
Snatches are also starting to feel easier!!! |
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Leslie
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5 | 2013-01-25
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Just finished this program today (1/25/2013). Got a 20 pound back squat PR (from 225, which was an old max, to 245 and NEARLY got 250) AND squatted over 225 pounds for the first time in nearly a year, all thanks to this program. Great program! I'm starting the next cycle on Monday. |
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Salty
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6 | 2013-02-25
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Just finished this 4 week cycle today. The only workouts I missed were in the last week due to traveling for work, and I was feeling pretty slow due to lack of sleep but I still hit a PR of twenty pounds on back squat to 320. I really thought I was going to get more but I took two big a jump from 320 to 350 and failed at that weight. |
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Cath Pringle
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7 | 2013-03-04
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This was great! Relatively small increment looking at the rest of you but keep going I say. Hopefully it will inspire the rest of the gym to do some focused weight training. Went from 92kg to 100kg. Thank you. |
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nateward
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8 | 2013-03-06
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Used my PR from January 11th of 335# to calculate my lifts. Had only done front squats from that date until I started this cycle. Set a new back squat PR today of 385#. This is literally the best workout cycle of any kind that Ive ever done. Thank you. |
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Travis
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9 | 2013-03-13
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35 lb PR in back squat today, thank you for the cycles Greg...looking forward to the next block |
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David
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10 | 2013-04-01
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385-----> 405!!!! Amazing cycle, thanks Greg! |
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Salty
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11 | 2013-04-02
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I have a Question for you. Have you ever studied the Russian Smolov cycles? They are kind of similar in numbers to what you have in this program. |
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Greg Everett
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12 | 2013-04-02
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Salty-
Yes, that's what these cycles are based on. It's a pretty common format to have 3 building weeks of the same or similar volume followed by an unloading week.
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Elliot
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13 | 2013-06-13
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Hi Greg
Great programming mate. I'm about to test tomorrow and was just wondering if there was a reason for doing the back squats before the other lifts. I'd like to go for a pb on snatch and clean and jerk and am worried my legs will be gone if I squat first!
Thanks a lot. |
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Steve Pan
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14 | 2013-06-13
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Elliot -
The goal of this cycle is to increase leg strength and to maximize the squat. Do the back squat first and aim for a record. See what you can do on the snatch and clean & jerk after. |
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Elliot
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15 | 2013-06-14
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Hi Steve.
Thanks for getting back. Tested today and pretty happy with results. I had a knee op and micofracture 3 months ago and after the 4 weeks my back squat went from 140kg to 155kg. Also hit an 85kg snatch up from 82.5kg and 110kg c+j up from 105. Hit a 115 clean but missed the jerk. All in all super happy with how it went and think I'll do the next 4 week block. Thanks again mate. |
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Steve Pan
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16 | 2013-06-14
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Good job on the PR! |
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