Reload by Pavel

Stick to training related posts.

Moderators: Dux, seeahill

Post Reply
User avatar
Fat Cat
Jesus Christ®
Posts: 38235
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Reload by Pavel

Post by Fat Cat » Tue May 14, 2019 12:25 am

Where do you go next when your strength gains hit the wall?

You learned your way around the barbell. And made quick gains as a beginner.

Then you moved on to some reliable classic program, like 5×5. You put meat on your bones and pounds on your lifts.

But, finally, you hit the wall. How do you break through it?

Your best move is to find an expert coach to individualize your loads. If that is not an option, this purposefully concise book is your answer. Reload takes one of history’s most successful strength training methodologies and shows you how to customize it—and makes it nearly foolproof.

Powerlifting “cycling” was born in the 1970s as a joint Russian-American venture. It produced some of the strongest men in history. Other than the Soviet Olympic weightlifting system of the same vintage, no other method has ever asserted such decisive and lasting dominance on the lifting platform.

At StrongFirst, we enjoy the challenge of polishing the chrome of classic methods. We stand by “cycling” as one of the best ways to build barbell strength. We also recognize that even timeless methods benefit from periodic updates.

Cycling works great for many. But it can fail others by imposing a cookie-cutter rhythm of progression that does not fit the individual athlete. To tackle this pitfall, StrongFirst developed a series of straightforward tests and instructions for you to build your own custom power cycle, while respecting the original cycling system’s spirit and simplicity. Test after test, Reload delivered.

Get your barbell strength blueprint:

Build a custom power cycle that matches your rate of adaptation—almost guaranteed to prevent undertraining or overtraining.
Choose your 2 to 5 lifts to get strong in: Squat, Bench Press, Deadlift, Military Press, Barbell Row.
Select your perfect assistance exercises—or not to remain a minimalist.
Rinse and repeat…

Barbell power to you!


https://www.strongfirst.com/community/t ... ine.13640/
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
Fat Cat
Jesus Christ®
Posts: 38235
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Reload by Pavel

Post by Fat Cat » Tue May 14, 2019 12:25 am

$5.99 so you know DuCane ain't involved! The dick sucking at StrongFirst is already in overdrive.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
Bram
Sergeant Commanding
Posts: 5629
Joined: Sat Apr 01, 2006 11:38 am

Re: Reload by Pavel

Post by Bram » Tue May 14, 2019 3:49 am

I miss the insane John Ducane hyperbolic ad copy :(
"If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work." - Thich Nhat Hanh

User avatar
powerlifter54
Sergeant Commanding
Posts: 7944
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Reload by Pavel

Post by powerlifter54 » Tue May 14, 2019 3:15 pm

I was initially not impressed, but upon rereading it it is useful. Some good details on planning weights and progressions.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

User avatar
Fat Cat
Jesus Christ®
Posts: 38235
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Reload by Pavel

Post by Fat Cat » Tue May 14, 2019 5:36 pm

How long is it? And what's the signal-to-noise ratio? I honestly think that Pavel has some good works but that much of it could be condensed into a much tidier package. In fact, if you took all of Pav's works, you could probably boil them down to one great book with stretching, joint-mobility, kettlebells, barbell programming each deserving a chapter.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

Hanglow Joe
Staff Sergeant
Posts: 436
Joined: Wed Nov 06, 2013 4:12 pm
Location: North of Vag
Contact:

Re: Reload by Pavel

Post by Hanglow Joe » Tue May 14, 2019 7:46 pm

Frito Bandito, Director of Community Involvement. If this was Ducane, it would be 72 pages, 36 of ad copy, $29.99...

Is there anything left to write about anymore? I saw Dan John, who's a wealth of great information has another book out. Is it just product at this point or is there anything groundbreaking?

What was funny was both Dan and Mike Mahler would argue with the people who gave their books bad reviews on Amazon. Why bother? You're not going to change their minds.

Was there anything more ridiculous the black and white photos of guys doing swings and getups like they were special forces dressed up in black with masks and shit?

User avatar
Fat Cat
Jesus Christ®
Posts: 38235
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Reload by Pavel

Post by Fat Cat » Tue May 14, 2019 8:19 pm

Hanglow Joe wrote:
Tue May 14, 2019 7:46 pm
Was there anything more ridiculous the black and white photos of guys doing swings and getups like they were special forces dressed up in black with masks and shit?
That was from Simple and Sinister, right? Hahaha so cringey.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
Sangoma
Sergeant Commanding
Posts: 6708
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Reload by Pavel

Post by Sangoma » Wed May 15, 2019 1:33 am

I must say, Pavel's writings are enjoyable more often than not. He likes theory, which connects with the nerd in me. Dick sucking atmosphere on Strong First (on top of PC) is nauseating though. The only more nauseating place for me is Starting Strength forum.
Image

User avatar
Fat Cat
Jesus Christ®
Posts: 38235
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Reload by Pavel

Post by Fat Cat » Wed May 15, 2019 5:25 pm

I think Pav has shown his worth over the years. It just comes with a wagonload of horse shit.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
Lych
Sarge
Posts: 127
Joined: Thu Mar 17, 2005 2:36 pm

Re: Reload by Pavel

Post by Lych » Sun Aug 11, 2019 12:34 am

Goddamn it, Mak. I just tested my telomeres seeing Jew Fro's face in another thread. Clicked on your link, and lost another couple more nucleotides.

tsubor
Recruit
Posts: 12
Joined: Tue Oct 11, 2011 6:13 pm

Re: Reload by Pavel

Post by tsubor » Sun Aug 11, 2019 9:09 am

Lych wrote:
Sun Aug 11, 2019 12:34 am
Goddamn it, Mak. I just tested my telomeres seeing Jew Fro's face in another thread. Clicked on your link, and lost another couple more nucleotides.
Thus emerges a business opportunity for LEGIT TELOMERE ENLARGEMENT STEROIDS

User avatar
Lych
Sarge
Posts: 127
Joined: Thu Mar 17, 2005 2:36 pm

Re: Reload by Pavel

Post by Lych » Sun Aug 11, 2019 2:26 pm

In any event, I did buy it. It might have been a reflexive buy in order to hurry up and navigate away from Friedophile's avatar, but I grabbed it off Amazon for kindle.

There wasn't much noise - but that is because there wasn't much content either. I read the whole book in less than 40 minutes with interruptions. It's basically a $6.00 article. That's OK I guess. Would have blown that on Monster's at the gas station anyway.

The appendix starts 68% of the way in (kindle progress). Before that, it is basically a 5x5 or straight across 5/3/1 program with slightly more aggressive progression on a weekly basis, ie, 2% to 5% of a given lifts maximum. How do you know what percentage to use for progression each week? You do a rep max with 80% of your current 1RM.

Less than or equal to 5 reps = add 5% to the bar each week for 8 weeks
6-8 reps = 4%
9-10 reps = 3%
>10 reps = 2%

...that seemed counter-intuitive to me at first, and to be honest, still kind of does. I would have thought a weight heavy enough so you cannot get more than 5 reps would be at the 2% per week progression, because it is a heavier weight, and two percent of a larger number is a larger number than two percent of a smaller number... but that is how it is written.

Week 1-5 is a couple ramp up sets, then 5x5 at that weeks percentage. Week 6 is 3x3 (still having added 5% from week 5), week 7 is 2x2, and week 8 is a Max test, for which there is a how to (in case you didn't know) in appendix A. That was essentially the first 19% of the book. After that, Fabio takes over and ads his minor ingredients and tells you how to progress from cycle to cycle. The most noise is in this section; choosing weight availability, possible days you can train on, possible assistance lifts, and rehashing what Pavel already wrote.

The main thing I took away from this was more or less a reminder to not train to failure... something I am prone to do on 5/3/1 when I do the RM set, and that it is probably OK to make larger weight jumps from week to week than is advocated by Wendler. $6 shouldn't break anyone on this board (if it does, then you should be at work). So, I would not call it a waste of money, but I also would not say it is required reading.

JMO and all that.

User avatar
Fat Cat
Jesus Christ®
Posts: 38235
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Reload by Pavel

Post by Fat Cat » Mon Aug 12, 2019 5:50 pm

Wow, hey Lych!
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
Lych
Sarge
Posts: 127
Joined: Thu Mar 17, 2005 2:36 pm

Re: Reload by Pavel

Post by Lych » Tue Aug 13, 2019 1:09 am

Hey Mak.

To this day I still think about the time we traded Clubbells and I called you way to fucking early in the morning because I forgot about the time difference...

Sorry to read about Andy too.

I was going to ask you how S&C etc is going, but I read Squatz and Oatz. Seems you're doing alright.

User avatar
Fat Cat
Jesus Christ®
Posts: 38235
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Reload by Pavel

Post by Fat Cat » Tue Aug 13, 2019 1:19 am

Haha, wow good memory I had forgotten all about it. I'm doing alright; got super sick from river water but other than that just enjoying 5/3/1 lifting and goofing off in nature.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
Lych
Sarge
Posts: 127
Joined: Thu Mar 17, 2005 2:36 pm

Re: Reload by Pavel

Post by Lych » Tue Aug 13, 2019 1:58 am

I’m doing 5/3/1 as well. But like I mentioned in regard to this thread, I have a proclivity for taking the RM set to failure - which I need to stop doing.

Right now I’m on the 4 day / wk triumvirate from 2nd edition.

Post Reply