5thSet

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Shafpocalypse Now
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5thSet

Post by Shafpocalypse Now » Wed Jul 15, 2015 1:35 pm

Just a quick impression after reading it.

Let's get everyone up to speed first

1. 9 day cycle. 4 workouts per cycle. You pick 3 nonconsecutive days a week and float the 4th. Comp bench, squat, alt. press/second bench, deadlift.
2. Tendency towards higher percentage work.
3. Built in deloads every 6th cycle, unless you don't make 3 reps on your "5th set"
4. 5th Set is an AMRAP set with your working weight. (It's 4 sets of 2 with ~80% then the 5th set of AMRAP)
5. You only use the 5th Set protocol on squat or deadlift during any given mesocycle (5 microcycles)
6. Slow progression (5#/microcycle)
7. Use of "mechanically similar movements" after main lift (bench followed by floor press/2 board press/etc)
8. Interesting peaking cycle.
9. Different way of logging workouts that allows for quick comparisons instead of paging through a lot of pages.
10. Specific recommentations for hypertrophy work

That's the basic impressions. Obviously it's worked, the author has good lifts, and he's coached at least one woman to some very big lifts. It is a powerlifting specific program. Anyone else read it?

-specificity
-progression
-deloading
-relative intensity work
-hypertrophy options
-low equipment requirements (good for minimal gym)
-3-6 exercises per workout

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Re: 5thSet

Post by chi » Wed Jul 15, 2015 1:41 pm

who is it by?

***edit***
ignore me, i can use google.

I haven't been on elitefts for months.
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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Beer Jew
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Re: 5thSet

Post by Beer Jew » Wed Jul 15, 2015 1:51 pm

So it's 5/3/1 with two extra sets?

Please tell me you didn't pay $40 for that?

"The author has good lifts, and he's coached at least one woman to some very big lifts". Sounds like a stellar set of credentials.

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Shafpocalypse Now
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Re: 5thSet

Post by Shafpocalypse Now » Wed Jul 15, 2015 3:10 pm

No, it's not 531 with two extra sets.

The amrap set and powerlifting exercise selection are similarities.

I looked for his coaching credentials but can't find them.

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Re: 5thSet

Post by WildGorillaMan » Wed Jul 15, 2015 3:36 pm

Shafpocalypse Now wrote: I looked for his coaching credentials but can't find them.

:-"
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Re: 5thSet

Post by bennyonesix » Wed Jul 15, 2015 3:41 pm

Shafpocalypse Now wrote:No, it's not 531 with two extra sets.

The amrap set and powerlifting exercise selection are similarities.

I looked for his coaching credentials but can't find them.
You aren't going to find them on STORMFRONT dude.

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Re: 5thSet

Post by Shafpocalypse Now » Wed Jul 15, 2015 4:43 pm

He trains a very strong asian lady, Benny

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Beer Jew
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Re: 5thSet

Post by Beer Jew » Wed Jul 15, 2015 4:45 pm

In all seriousness, what does this offer that all the other stuff out there doesn't?

Is any or all of it geared towards the drug free trainee?

Has he ever trained anyone drug free?

The guy who's stuff I copied and pasted on that bench press thread that BD likes is in the process of writing an ebook. Now that shit would be worth reading.

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Re: 5thSet

Post by Shafpocalypse Now » Wed Jul 15, 2015 5:38 pm

there's a lot of shit out there that works.

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Re: 5thSet

Post by bennyonesix » Wed Jul 15, 2015 7:04 pm

Shafpocalypse Now wrote:He trains a very strong asian lady, Benny
Not really interested. Just skimmed your post. My new goal is to crush on FaceBook so I am practicing my technique. I need to increase my cred with white women significantly. I do not naturally reassure them. That post is gonna help though. I am tired Steve.

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Re: 5thSet

Post by Shafpocalypse Now » Wed Jul 15, 2015 7:13 pm

Lulz

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WildGorillaMan
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Re: 5thSet

Post by WildGorillaMan » Wed Jul 15, 2015 7:23 pm

Shafpocalypse Now wrote:He trains a very strong asian lady, Benny
How hard can she pinch a guy's lower lip?
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Re: 5thSet

Post by bennyonesix » Wed Jul 15, 2015 7:30 pm

Fucking Elll Oh Elll.

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Re: 5thSet

Post by WildGorillaMan » Wed Jul 15, 2015 8:00 pm

bennyonesix wrote:Fucking Elll Oh Elll.

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Pour one out on the curb. A legend, PBUH
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WildGorillaMan
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Re: 5thSet

Post by WildGorillaMan » Wed Jul 15, 2015 8:00 pm

Also: Cyberpump.com is still online? WHAT?
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Re: 5thSet

Post by TerryB » Wed Jul 15, 2015 8:47 pm

Good thread m8s
"Know that! & Know it deep you fucking loser!"

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Blaidd Drwg
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Re: 5thSet

Post by Blaidd Drwg » Wed Jul 15, 2015 10:11 pm

Shafpocalypse Now wrote:Just a quick impression after reading it.

Let's get everyone up to speed first

1. 9 day cycle. 4 workouts per cycle. You pick 3 nonconsecutive days a week and float the 4th. Comp bench, squat, alt. press/second bench, deadlift.
2. Tendency towards higher percentage work.
3. Built in deloads every 6th cycle, unless you don't make 3 reps on your "5th set"
4. 5th Set is an AMRAP set with your working weight. (It's 4 sets of 2 with ~80% then the 5th set of AMRAP)
5. You only use the 5th Set protocol on squat or deadlift during any given mesocycle (5 microcycles)
6. Slow progression (5#/microcycle)
7. Use of "mechanically similar movements" after main lift (bench followed by floor press/2 board press/etc)
8. Interesting peaking cycle.
9. Different way of logging workouts that allows for quick comparisons instead of paging through a lot of pages.
10. Specific recommentations for hypertrophy work

That's the basic impressions. Obviously it's worked, the author has good lifts, and he's coached at least one woman to some very big lifts. It is a powerlifting specific program. Anyone else read it?

-specificity
-progression
-deloading
-relative intensity work
-hypertrophy options
-low equipment requirements (good for minimal gym)
-3-6 exercises per workout

Seems legit as fuck. Leading up to this most recent 8 week push, the use of lots of doubles until the bar slows, followed by a deloaded/overloaded rep set and then an ancillary lifts was workign well for several folks at the gym. Slow progress but really built confidence with some heavier weights while battling a few injuries. This seesm a lot more well thought out. i like it.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: 5thSet

Post by Blaidd Drwg » Wed Jul 15, 2015 10:18 pm

Beer Jew wrote: The guy who's stuff I copied and pasted on that bench press thread that BD likes is in the process of writing an ebook. Now that shit would be worth reading.
I'd buy it. Even if I don't buy everything about it, I really like his philosophical bent...not just because it squares with mine but in some ways because it's the counterpoint to mine. I've made some adjustments recently in my own prep that incorporate his sensibility.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: 5thSet

Post by Jay » Thu Jul 16, 2015 1:12 am

It's a pretty damn good book... he's coached a bunch of girl lifters to some pretty good numbers and several dudes online and in his gym. He's been around for close to 16 years as a coach and lifter. 100+ pages, not 17 like others

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Re: 5thSet

Post by Blaidd Drwg » Mon Jul 20, 2015 9:27 pm

Read and re-read.

Of the ebooks templates I've since since the Wendlerocalypse...this is the best one.

Crystal clear. Well thought out. Intuitive but challenging. I'll probably try this set up after the current wave of stuff I'm working on is complete. There are some potential downsides.

Bench and squat vol. is low for an intermediate lifter.

Accessories might be a little light in consideration of the volumes above.

The templates in the back are a little confusing for people because they don;t include a lot of explanation.

All in all, i like it quite a bit...especially the 9 day training week.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: 5thSet

Post by Shafpocalypse Now » Mon Jul 20, 2015 11:15 pm

I like it to with virtually the same caveats. I may, however, use ladders or a variation thereof for the lift put on maintenance

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Re: 5thSet

Post by Shafpocalypse Now » Mon Jul 20, 2015 11:17 pm

Speaking of that, did we nugget beer Jews buddies ideas?

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Re: 5thSet

Post by Blaidd Drwg » Tue Jul 21, 2015 4:33 am

Shafpocalypse Now wrote:Speaking of that, did we nugget beer Jews buddies ideas?

Got it.
"He who knows only his own side of the case knows little of that." JS Mill

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Brutal Bajan
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Re: 5thSet

Post by Brutal Bajan » Mon Jul 31, 2017 11:10 pm

A dude I follow on Instagram swears by 5th Set, so I read the ebook recently, and I like the basics of it but it seems way too low-volume, right? 4x2 and an amrap? Of course, my assessment may skewed by the current powerlifting trend of high volume/high frequency dogma.

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Re: 5thSet

Post by Herv100 » Tue Aug 01, 2017 1:21 am

Whew, glad this is an old thread. Because who the fuck still reads books and articles about training routines anymore?
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