Yeah, the TM program as laid out in PP is only the beginning. I've never seen anyone do it past a couple of months with a lot of success. After that you have to start tweaking and find out what works for you. Justin's books do a great job of giving a lot of options and progressions that you can follow.
Well I'm saying to start with the basic template and then once I start stalling then change as appropriate.
Originally Posted by BarbellJunkie
It's a great read, definitely a worthwhile purchase. The whole program can be custom tuned into however you want it to be in order to keep making progress.
Word of advice: don't start you volume day squats at too high of a poundage relative to your 5rm. This is repeatedly hammered in the book because it really is that important.
This is what scared me. I used to have a problem of changing too much shit up instead of "doing the fucking program", don't want to revert to that.
Originally Posted by Immortal_k
I'm trying out the 4 day TM split, also giving bench ladders a try.
I hear what your saying and definitely appreciate that sentiment, but unfortunately as you get into being an intermediate, you have to stay a little fluid with the programming. TM is a template, not an exact prescription and basically you can only run it for so long without making adjustments.
Originally Posted by BeastMode
The great thing about Justin book is that it gives you an outline for those adjustments and also empowers you with key concepts of programming that allow you to make intelligent choices.
Finally, these adjustments shouldn't be made constantly and I think that's an important distinction. You want to setup your program and then ride it for at least 1-2 cycles (6-10 weeks). If you start to fail on your ID then you have to change things up, but going from 5's to triples is not NDTP: it really isn't that big a deal and it's still the same program, Same thing with switching from 5x5 to to 8x3, although that would happen much latter on.
I think the big thing is set your program, give an ernest go for a good period of time and adjust only when you see a weakness or run into a wall. It's like adding in haltings or rack pulls when you DL sticks, you gotta do what you gotta do, but you are still deadlifting.
That makes a lot of sense. I think I will pick up the book then.
Originally Posted by Rob Is
But do I get the 1st, the 2nd, or both?
Get the first. When that has run its course, or if you want to compete in powerlifting, get the second.
Can anyone recommend what numbers I should start?
Deadlift- 445x5 (max from 4 weeks ago, haven't done them since)
Clean- 205x1 (haven't done cleans for 2 years)
Originally Posted by hamburgerfan
That's a badass squat. I'm not an expert but I'm sure others can modify this:
Originally Posted by BeastMode
Bench Press 250x5x5
For deadlifts you may want to do speed deadlifts (dynamic effort) in place of cleans. Try 2 sets of 10 at 55-60% of your deadlift 5RM; 245 may be a good place to start.
The volume day weights above are a bit conservative, it's better that way; leave yourself room to grow into the program. Adjust the volume day depending on how difficult you feel the intensity day lifts are; if difficult add weight, if moderate maintain volume day weights. Goal is to have the volume day drive up your intensity day lifts.