jrudd009
Level 1 Valued Member
First time posting, but I had to share about this Pavel program I’m doing.
And not really looking for advice, but a little background…
I’m currently 45 and have been training with a barbell for 8 years. Started with CrossFit, but I realized early on that progressing is quite hard since the same lifts don’t get programmed frequently enough. So left CrossFit and did a normal 5x5 program. For the most part I stuck with lots of singles, doubles, and triples. I love Steve Justa’s singles programs.
But it has worn me down so I’ve been making the move more into Hypertrophy. But all the Push/Pull/Lower splits or body part splits are just annoying to me. I like more minimal and focused programs. Which is when I remembered this DeLorme Inspired Hypertrophy program from Pavel in Beyond Bodybuilding.
2 movements - bench press and deadlift with your 10rm, 75% of your 10rm, and 50% of your 10rm (this is the DeLorme part). DeLorme specifies 10 reps of 50%, 10 reps of 75%, and AMRAP of your 10rm. Pavel has you cut the reps to 5 and has you do the ALL of them over and over and over again. So you’ll do 5 reps of 50%, 5 reps of 75%, 5 reps of 10rm, rest 3 minutes, and do it all over again for as many times as you can.
It is way more volume than I’ve ever done.
I set my 10rm on bench press to 165 and made it through 8 complete rounds. Man…the fatigue sneaks up on you. At round 6, I’m thinking to myself if I make it to 10 rounds, I’m just stopping. I don’t have time to just keep going. Round 7 was a little struggle. But round 8 was a grind. And I didn’t finish round 9. Outright failure of my rep 3 of my 10rm set. Bar hit my chest and just stopped. Didn’t budge. Arms were jelly when I got off the bench. Loved it.
I set my 10rm on dead lift to be 315. That was a HUGE mistake. I’m so used to doing singles and doubles, that 3 sets of 5 over and over and over again were smoking my lungs. I only got through 4 rounds before calling it. I’ll adjust that weight down to 265 next time through.
But if you‘re looking for a minimalist, short (6 weeks) high volume program, maybe give this one a go. I’m having fun with it just one week in.
And not really looking for advice, but a little background…
I’m currently 45 and have been training with a barbell for 8 years. Started with CrossFit, but I realized early on that progressing is quite hard since the same lifts don’t get programmed frequently enough. So left CrossFit and did a normal 5x5 program. For the most part I stuck with lots of singles, doubles, and triples. I love Steve Justa’s singles programs.
But it has worn me down so I’ve been making the move more into Hypertrophy. But all the Push/Pull/Lower splits or body part splits are just annoying to me. I like more minimal and focused programs. Which is when I remembered this DeLorme Inspired Hypertrophy program from Pavel in Beyond Bodybuilding.
2 movements - bench press and deadlift with your 10rm, 75% of your 10rm, and 50% of your 10rm (this is the DeLorme part). DeLorme specifies 10 reps of 50%, 10 reps of 75%, and AMRAP of your 10rm. Pavel has you cut the reps to 5 and has you do the ALL of them over and over and over again. So you’ll do 5 reps of 50%, 5 reps of 75%, 5 reps of 10rm, rest 3 minutes, and do it all over again for as many times as you can.
It is way more volume than I’ve ever done.
I set my 10rm on bench press to 165 and made it through 8 complete rounds. Man…the fatigue sneaks up on you. At round 6, I’m thinking to myself if I make it to 10 rounds, I’m just stopping. I don’t have time to just keep going. Round 7 was a little struggle. But round 8 was a grind. And I didn’t finish round 9. Outright failure of my rep 3 of my 10rm set. Bar hit my chest and just stopped. Didn’t budge. Arms were jelly when I got off the bench. Loved it.
I set my 10rm on dead lift to be 315. That was a HUGE mistake. I’m so used to doing singles and doubles, that 3 sets of 5 over and over and over again were smoking my lungs. I only got through 4 rounds before calling it. I’ll adjust that weight down to 265 next time through.
But if you‘re looking for a minimalist, short (6 weeks) high volume program, maybe give this one a go. I’m having fun with it just one week in.