* Disclaimer: The first real participation by the translator in a long time, I am not a native speaker so please forgive me for any errors. *
This is a stumbled program on Liftvault.com. According to the website, all credit goes to u / BenchPolkov. I link the spreadsheet here (Benching The Monolith Google Docs) (https://docs.google.com/spreadsheets/d/19CnjYQ0_HJZyK1LM3m-0Wxio-4U5g6oSEHbHWxPVr5w/edit#gid=317684689)
** Backgroud Information: **
I have been striking weights since around mid 2016. I have played sports all my life (basketball and football). She suffered major injuries over the past three years (all dealing with my ankles), the first of which occurred during the Building the Monolith program, the second tear of gangs last Christmas. I'm not anywhere near an advanced lifter and I had to retreat a lot from injuries.
** WHY CHOOSE THIS PROGRAM: **
After breaking my heart from my former colleagues this summer, I decided that I needed something hard and difficult, especially my thinking and challenge and pushing it to the extreme. I was also preparing for the basketball season, which means a training session of two to three times a week.
I took the Monolith Building into account, and after Googling for a spreadsheet, I found the Monolith Seat, which basically transformed the "bench and press" part of the original Wendlers program.
** Statistics before / after the program: **
Weight: 101 kg, 222 lbs -> 105 kg, 231 lbs
Height 193 cm, 6ft3 -> unchanged
Seat: 102.5 kg, 231 lbs -> 110 kg, 242 lbs
OHP: 62.5 kg, 137 lbs -> 67.5 kg, 148 lbs
Deadlift: 150 kg, 330 lbs -> 170 kg 375 lbs
Squat: 105 kg, 231 lbs -> 140 kg, 308 lbs
(At all times, Squat PR was 130 kg, but after my ankle injury earlier this year, I needed to start backing up properly)
** the program: **
The version you ran was with 85% TM for Press, Bench and Squat and 90% for Deadlifts. As I said, this fundamentally changes my Press and Bench collection, as well as some ancillary works.
Usual schedule of the week:
(All numbers are% tage of TM)
* Squat – 70 x 5, 80 x 5, 90 x 5, 90 x 5, 90 x 5, 90 x 5, 90 x 5
* Seat – 70 x 5, 80 x 5, 90 x 5, 90 x 5, 90 x 5, 90 x 5, 90 x 5
* Chin – 100 reps
* Face-lift / Polaparts Band – 100 total reps
* Deadlift – 70×5, 80×5, 90×5, 90×5, 90×5
* Overhead piston – 70×5, 80×5, 90×5, 70xAMRAP
* DB rows – 5 sets of 10-20 reps
* Curls – 100 reps total
* Dips – 100 reps total
* Squat – 70 x 5, 80 x 5, 90 x 5, 45% x 20
* Seat – 10 sets of 5 reps @ 70%
* Chin – 5 sets of 5 reps (weighted)
* Face-lift / Polaparts Band – 100 total reps
* Ignored – 100 reps
* Drop down tricep – 50 total reps
** Changes I Made: **
I changed Chins back to 5×5 as Wendler did in Original (spreadsheet call 100 not weighted).
As I mentioned, I played basketball at least twice a week for two hours. When I didn't get a weight training session or a basketball training, I did some light conditioning like Airbyke. I allowed myself to have a day off in a week.
Sometimes, I had to switch scheduling because of weekend activities and basketball games on Sunday. This resulted in days when I was 12 years old and then I practiced basketball at six. Those days were tough, but I actually sometimes felt good when I was playing ball after a heavy squat.
** Recovery: **
I tried to force the foam every day (which I did not do), and I have one narrow spot in my back shoes, which I had to do with a lacrosse roller, which went well some days a few days that didn't.
Sleeping was not good for the first four weeks, which made me deal with it in week 4/5. Sometimes I felt asleep in the morning again for 3-5 hours after 7 hours during the night.
I think the accumulated fatigue was real in the final part of the program and certainly an improvement point for the future for me.
I tried eating near the Windler diet by eating 10 eggs a day and ground beef 500 grams. All in all, I filled myself with all the food I found, especially in the last phase of the program, with lots of junk food and high-calorie things.
** WHAT GETS GOOD CONDITION: **
This program has done some really good things in fitness and my ability to work, but the real deal was the mental aspect of training during not much time in my life. I always had something to look forward to during the day and I was very excited about all my workouts, which pushed me hard and gave me a sense of achieving something (even if it was a little pain after squatting). This was great for my chest growth, and I also felt that this large size helped my shoulders grow side by side with the box. The coat felt well again, and you no longer bother yourself from previous ankle injuries. Also, a significant development in the back.
** What Happened Not Well: **
My nutrition is bad looking bad, it can be considered dirty bulk and result in some increase in fat. I also didn't put as much work into healing as I should do. Not a rolling foam and stretch every workout, I feel there is little room for improvement.
I absolutely loved the last seven weeks, and I would recommend this to anyone who wants to challenge and gain some muscle.
** Forward: **
I sort of run it in order to run the program again, then cut a bit. Any other recommendations are welcome in the comments
Tldr: A girlfriend exploded with me, decided to focus on the gym and got some pr and muscle.