Maine-ah KB
Level 7 Valued Member
I thought I'd share my experience with the last 5 weeks of @Rif explanation of the triple progression The Triple Progression System Explained | StrongFirst
Reason for doing it I volunteered to be a guinea pig for a snatch protocol and still wanted to progress with 1arm kb pressing, the one day main with optional 2nd day fit in perfectly with the my other training and schedule.
What I did, the main day slowly building up to 5x5 with the optional very light day for the military press. for assistance I did was either 1 arm pushup progression/rows or Dips/Pull ups.
Result I started with a 26kg 4rm, and could press 28 for a double. end point 26kg for an easiest 5x5, 28 for 4 and a single with the 32kg.
how I feel about the method Its an incredibly effect method of training for strength and hypertrophy. it does require some honest analysis of your lifting and deciding weather or not 1 more rep is a good idea, Its both its greatest advantage/ down fall depending on your own personality. just be aware that if you miss a lift you aren't doing the program correctly.
as far as hypertrophy/aesthetics goes my triceps, shoulders, pecs, and lats are noticeable larger with body fat is down a smidge. not my primary goals but you won't here me complain.
In short its highly effective for strength with the added bonus of none-fluff hypertrophy. the assistance work kept me interested, since its less intense but not without purpose. its also a great template if you can't train a certain lift as frequently particularly frequently. All and All a fantastic method!
Reason for doing it I volunteered to be a guinea pig for a snatch protocol and still wanted to progress with 1arm kb pressing, the one day main with optional 2nd day fit in perfectly with the my other training and schedule.
What I did, the main day slowly building up to 5x5 with the optional very light day for the military press. for assistance I did was either 1 arm pushup progression/rows or Dips/Pull ups.
Result I started with a 26kg 4rm, and could press 28 for a double. end point 26kg for an easiest 5x5, 28 for 4 and a single with the 32kg.
how I feel about the method Its an incredibly effect method of training for strength and hypertrophy. it does require some honest analysis of your lifting and deciding weather or not 1 more rep is a good idea, Its both its greatest advantage/ down fall depending on your own personality. just be aware that if you miss a lift you aren't doing the program correctly.
as far as hypertrophy/aesthetics goes my triceps, shoulders, pecs, and lats are noticeable larger with body fat is down a smidge. not my primary goals but you won't here me complain.
In short its highly effective for strength with the added bonus of none-fluff hypertrophy. the assistance work kept me interested, since its less intense but not without purpose. its also a great template if you can't train a certain lift as frequently particularly frequently. All and All a fantastic method!