Has anyone here ever utilized Karl's method for specifically deadlifts?
Been doing 5/1 for a few months whilst losing weight and I'm starting to run into problems on my 5's week. I'm still managing to get doubles on the last set of 5/3/1 week without too much trouble, yet I'm failing or very close to failing the last set on 5's week. Squats for instance I got 152.5kg (336lbs) x 2 last week on 5/3/1, but I barely managed 140kg (308lbs) x 5 this week. Similar story for press and bench.
In short, I still have room to progress on 5/3/1 week, but failure is imminent or has already happened on 5/5/5. Where do you think I should go from here?
Has anyone here ever utilized Karl's method for specifically deadlifts?
Hey Karl,
Since this post I have unstuck my deadlift and broke a PR of 395lbs on my 5/3/1 week for the 1 rep. Going for 400 this week. Everything feels great, and I have added in 3x5 stuff leg deads at about 70% of my training max. However, now my squat is stuck. I went to go for 3x2 doubles for 360lbs on intensity day(did it week prior but had a form issue) only for the weight to refuse to go up on my first rep. I rested for a while, and was able to get it on my second attempt, rested more, did another single and barely made it by the skin of my teeth. I called it a day. I think I am having some recovery issues. My stats are 24 years old, male, 187lbs, 5'9.
Here's my current program:
Tuesday:
Intensity press 155lbs 3RM, 157.5 lbs 2x2, 160 lbs 5x1 singles rotating rep range each week, add 2.5 lbs at end of 3 week cycle
Bench press 230lbs 5x5
Weighted chins 57.5 lbs 3x6-8
Wednesday:
squat 5x5 295lbs
SLDL 295lbs 3x5
Thursday:
Off
Friday:
Bench intensity 260lbs, 265lbs 2x2, 270lbs 5x1 singles, rotating rep range each week, add 5 lbs at end of 3 week cycle
Press volume 135lbs 5x5
Barbell/dumbbell curls 1x4-6, 2x10-12
LTEs 85lbs 3x8-10
Saturday:
Squat 3x2 360lbs(failed last week
Deadlift 5/1 Karl's method (420 estimated 1RM)
Sunday:
Off
Monday:
Off
What do you think if I swapped out 5x5 volume day for 5/1 squat, and used Saturday's intensity day for a squat variation such as paused squats, DE work, or even a light day? The way I feel on squat is the same way I felt on deadlift a few months ago when I kept grinding out linear sets at the end of the week. That volume day is no joke on TM!
Hi Karl,
I am still some way off needing this program rather than just a linear progression with my lifts. But I know last LP my Press stalled at 52.5kg for a long time before anything else.
My current program looks like:
A: Squat 3x5, Bench 3x5
B: Press 3x5, DL 1x5
I was wondering if it would be a good idea to change only the press to your 5/1 method once it stalls or if it wouldn't work unless every lift is on the same 5/1?
Week 1:
Squat 3x5, Bench 3x5
Press 5@65%, 5@75%, 5@85%, DL 1x5
Week 2:
Squat 3x5, Bench 3x5
Press 5@75%, 3@85%, 1@95%, DL 1x5
Sent from my Harrier from EE using Tapatalk
Good Squire,
I think intensity squat is pretty close to volume squat. Do ID for squat on Monday, or do alternate weeks, if you weren't recovered. 5x5 on Wednesday and 3x2 on Saturday is a little fast. Stretch those out.