Hey there! I've started 6 weeks ago 915 program designed for muscle gain and strength, it uses the three powerlifts (bench press, deadlift, squat) and although overhead press is not included in it ( power clean is included ) i started doing it, and with combination of assistance lifts. I was wondering if by any chance someone of you tried something similar and your thoughts about that kind of workout programs.

Hey @atman.

It uses the 3 powerlifts...great. Is that the entire program? haha, what else is included?

How many days a week are you working out?? What rep range are you working in?

Also, have you sorted out your @mealplan?? Check out the video on that page, and post your BMR and macros here! :)

Jordan

It uses four main lifts and assistance lifts, for example deadlift from pins when doing deadlift, squat with pause when is squat day.. Training goes like this:

Day 1:- bench press

-two assistance lifts

-back squat 80% 2x5 sets

Day 2: -deadlift

-two assistance lifts

Day 3: off

Day 4: -squat

-two assistance lifts

-bench press 80& 2x5 sets

Day 5:off

Day 6: overhead press

-two assistance lifts

Day 7:sprints, isolations, abs...

Rep range variates from week to week beause you start from 80% and make your way up to 115% which in the best way scenario you will be able to lift,but highest rep range was 6x5 sets with 80%, now i'm working 3x3 with 95%. Assistance lift are mainly to correct weak points in lift, for example if your weak point is in the first part of the bench press you'll do bench press with pausd.. Program goes for 9 weeks.

A eat about 3000 calories per day, no junk food, lean as much as i can.

OK nice.

I guess the best way to tell if it works, is to try it yourself and see what results you get. The fact you are working with low rep ranges should be good for strength.

When you say 2x5 sets...do you mean 2 sets of 5 reps?

Also...how do you get to 115%? Shouldn't you have a point where you are using 100% of your energy? :P

Jordan

No, i mean 2 reps for 5 sets, i think it's just to remind muscle "hey don't get rest up i'm gonna use you soon" :-) well i started program, i'm in week 6 now so i'm lift 95%, week 7 is 100% 2x3, week 8 105%, and week 9 is trying your new max starting from 105%, 110% and 115%. But i'm not that much optimist about that, seems too much load :) just add 15% to your max.. it's scary :)

Haha OK I see what you mean.

Sounds like you are eating plenty so that's good...If you can, maybe get a spotter when you attempt your 100% + lifts. Even if they help you a bit, it's still you doing the majority of the work, and that way you can maximize what you get out of this training.

Jordan

I'm training with my friend so some lifts should be ok with spotter, on dl is hard to spot so get angry super sayan lvl :) i thought it wouldn't be hard program with 4 days of training, but it is hard maybe because it's not standard split of push/pulls or upper and lower body..but if nothing i notice progress.

Yeah progress is progress man!

And with the deadlift..if you feel like you get to a weight where you need a spotter, maybe that is a good indication to throw a belt on if you REALLY need it?

Jordan

Hmm well i lift double my weight without belt and i got used to it, but as weight goes up i think it would be good thing to use it just for harder muscular contraction. I always keep my abdomen tight and fokus on breathing that way making my internal belt..