New Program!!

ljcsov · 11-04-2009, 06:42 PM

Here is a link to my log.

Operation: Strength and Definition

I have been on this steadily for the past few months. As you may know Rippetoe is a beginners program and it seems like I am starting to get all I can out of it. The weight that I am doing on each of the Big 3 is just too much to be doing multiple times a week (except probably for bench). It looks like I will begin to go backwards and progression is going to stop very shortly.

I need help designing a new 3 day program. If you could post feedback here it would be great. Many in the past suggested after completing this going to a push/pull/squat routine. How should I set this up? How does weight progression work?

All help greatly appreciated! Today was a discouraging day in the gym but maybe I should just look at it as a graduation to a new program! Hopefully this will help me continue to kick some ass!

PowerHungry · 11-04-2009, 06:47 PM

After SS, Madcow or Texas Method 5x5 are good choices.

vision1 · 11-04-2009, 06:54 PM

Basically you want to switch to a program that works with weekly progression instead of progression each session like SS novice program. 5x5 and texas are both wise choices. Others:

(S/P/P) example

Squat
GHR
Lunge

Bench
OHP
Dip

Deadlift
Pullup
Row

(Fullybody) example (it's the same as above just mixing days)

Squat
OHP
Row

Bench
Pullup
GHR

Deadlift
Lunge
Dip

Once you select a program, stick with it until you can no longer make progress weekly, then you'll have to learn to periodize what you do.

ljcsov · 11-04-2009, 07:04 PM

Quote:

Originally Posted by vision1

Basically you want to switch to a program that works with weekly progression instead of progression each session like SS novice program. 5x5 and texas are both wise choices. Others:

(S/P/P) example

Squat
GHR
Lunge

Bench
OHP
Dip

Deadlift
Pullup
Row

(Fullybody) example (it's the same as above just mixing days)

Squat
OHP
Row

Bench
Pullup
GHR

Deadlift
Lunge
Dip

Once you select a program, stick with it until you can no longer make progress weekly, then you'll have to learn to periodize what you do.

I really like your S/S/P. What are the reps/sets like? Any good links to this texas method? I'd like to do some reading up on it.

vision1 · 11-04-2009, 07:11 PM

Sets/Reps depend on your goal and what works best for you. Maybe you could try something like: Low reps with Squat, Bench, Deadlift ... Med reps with GHR, OHP, Rows ... High reps with Lunges, Dips, Pullups.

Search "Texas Method" in Google. The first few links all seem legit.

Oblivian · 11-04-2009, 07:32 PM

It's about time your progression on Squat stopped! That shit was insane! You may want to do a routine to focus on your weaker areas. You also may want to try out some movements/assistance lifts that you have never done. Here is an idea.

Day 1
Squats
SOHP
Pullups/Chins

Day 2
Deadlift
Bench Press (Volume - Something like 5x5 or 3x5 is ok)
Overhead Squat/Lunges or Pullups/Chins

Day 3
Bench Press (Heavy - Work on Singles, Doubles, and Triples)
Front Squat
Bent Over Row

After following your log, I think it's really important that you Bench twice a week. Your Squat #'s and Deadlift #'s is VERY disproportionate to your Bench. It's important to address your weak areas by working on them more often. Too many of us avoid them (I'm guilty of this).

As for rep ranges, you can always wing it. As long as you track your weights, the main focus is to increase weekly. You may want to work in lower rep ranges for a bit of periodization since you've been working in reps of 5's.

You seem to understand what you are doing now and your progression shows it. There is nothing wrong with writing up your own routines to cater what you are trying to do. I think you would have fun learning other lifts as well. As long as you are getting in the Big 3 and focusing on increasing weekly, you can't really go wrong.

Oblivian · 11-04-2009, 07:34 PM

Quote:

Originally Posted by vision1

Sets/Reps depend on your goal and what works best for you. Maybe you could try something like: Low reps with Squat, Bench, Deadlift ... Med reps with GHR, OHP, Rows ... High reps with Lunges, Dips, Pullups.

+1 on this. I strongly feel you should try working in lower rep ranges on Squat, Bench, and Deadlift since you've been focused working in reps of 5 for quite a while. I'm amazed that you haven't tested your 1RM's yet. You must be a patient/structured guy.

ljcsov · 11-04-2009, 09:08 PM

(S/P/P) example

Squat 3x5 -> reset to 335
GHR 5x10 -> body weight
Lunge 3x10 -> 40lb dumbbells?? need some help with this one

Bench 3x5 -> 170
OHP 3x5 -> 115
Dip 5x10 -> body weight

Deadlift 1x5 -> 415
Pullup 5x10 -> body weight
Row 3x5 - 205

This looks like it might be what I go with. Is this a good set/rep set up?

What should I look at for goes in weight progression? One thing that I felt was very helpful was the set increments for SS.

Oblivian · 11-05-2009, 08:22 AM

Quote:

Originally Posted by ljcsov

(S/P/P) example

Squat 3x5 -> reset to 335
GHR 5x10 -> body weight
Lunge 3x10 -> 40lb dumbbells?? need some help with this one

Bench 3x5 -> 170
OHP 3x5 -> 115
Dip 5x10 -> body weight

Deadlift 1x5 -> 415
Pullup 5x10 -> body weight
Row 3x5 - 205

This looks like it might be what I go with. Is this a good set/rep set up?

What should I look at for goes in weight progression? One thing that I felt was very helpful was the set increments for SS.

With all due respect, you aren't changing your routine that much. Your set rep scheme is looking identical to before on DL's, Squats, Rows, OHP, etc. If I remember right, you were stalling out. I would at least recommend trying singles with Deadlifts, as quite a few people in here swear by singles on Deadlifts. Your progression on a 1x5 with Deadlift is bound to stop, and I predict some frustrating sessions. Honestly, as I said before, I would work in a different set/rep scheme since ALL that you've been doing is 5 reps. Your lifting would do good with some periodization.

I don't know, that's just my opinion. Hopefully some more people will chime in. I've always been of the opinion that a change in rep scheme can do wonders for you if you start stalling out.

ljcsov · 11-05-2009, 08:36 AM

any more opinions on the set up i am looking at

these also dont look bad....im just not a fan of power cleans or the front squat they toss in

The Texas Method - Starting Strength Wiki

Monday [High Volume/Moderate Intensity]
Squat 5X5
Bench Press 5X5
Power Clean 5X3 (or Bentover BB Row 3x8)

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Press 3X3
Back Extension/GHR 5x10
Chin ups 3x12

Friday [Low Volume/High Intensity]
Squat 1X5
Bench Press 1X5
or 5X3
or 5X2
or 5X1
Deadlift 1X5