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Thread: Looking for new program

  1. #1

    Looking for new program

    Looking for a new program. I'm a relatively new barbell lifter but have done many bodyweight and dumbbell routines before. Did Ross Enamait style stuff for a long time, so conditioning is very good.

    I have some mobility issues and am doing "corrective work", but I feel some of these are best done with barbells, especially the ham flexibility. Benching a lot is a little tough on the shoulders.
    I still do Judo, so keeping athleticism is important.

    Current maxes: Bench 185x2, Front squat 195 x 2, Dead 225 x 5, press 110 x 3, power clean 105 x 4, pullups 18. Haven't really tested back squat (and to be honest, haven't worked deads, press or power cleans in any systematic fashion.)

    Ultimately I'd like to get to get to 2xBW dead (5'11" 165 now), 1.75 squat, 225# bench for reps, 135# power clean for reps, keep the pullups 15-20. Maybe by the end of the year.

    Ideally schedule would be M-W-F for lifting, maybe conditioning/recovery on off days, but keeping each days session to under 1 hour.

    I've thought of doing starting strength (but I'm not sure if I'm a little advanced--thinking more adding weight weekly than session to session. Also not sure about losing the conditioning), WS4SB (I have done "built like a badass" but wasn't crazy about all the accessory bodybuilder type stuff--more into simple 3 or 4 things per session), or 5/3/1 on a "NOV" or bodyweight template--thinking this would be best but thinking I'd like to add weight a touch faster. Or keeping it really simple and just doing the old Bill Starr "big 3" squats, press, power clean 3 x week and add in anything else.

    tl;dr WS4SB, 5/3/1, SS + conditioning with slower adding weight, or Bill Starr "big 3" for goal of moderate strength gain with preserved conditioning/athleticism.

  2. #2

    Looking for new program

    Check out Dan Johns Easy Strength

  3. #3
    BLZ
    Guest

    Looking for new program

    I do WS (not the "for skinny bitches" version, just the regular conjugate system for powerlifting), I'd highly recommend it. If you plan your accessory work intelligently and do a little conditioning work, I don't see any reason why you'd lose athleticism.

  4. #4
    Senior Member davetropeano's Avatar
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    Looking for new program

    Quote Originally Posted by "gasem":2ga9aj8k
    Check out Dan Johns Easy Strength
    +1

  5. #5

    Looking for new program

    I did. Bought the e-book.

    I still feel ripped off.

    It was all about everything, and not much about "easy strength the program." A book sorely in need of an editor. It added nothing to the brief articles posted on the web, which (I guess I'm an idiot) I failed to understand. In some places it says just do 5x2 5 days a week, sometimes 6 singles, sometimes 5-3-2. Are these days determined by how I'm feeling? Plus everything talks about "an experienced lifter."

    Current maxes: Bench 185x2, Front squat 195 x 2, Dead 225 x 5, press 110 x 3, power clean 105 x 4, pullups 18
    Not sure that fits the "experienced" bill.
    As for westside, at 5'11", and a little under 165, I am a skinny bastard.

    Anyway, thanks for the replies.

    Just going to do 5/3/1, adding power cleans before deads on 5x3 starting at 70# and adding 5 pounds per week until stall or 135. Hill sprints to follow workouts, sets of 40 yard for 10. Agility movements on off days.

  6. #6

    Looking for new program

    You don't specifically say, but it sounds like you don't want to put any weight on, just build relative strength?

    I'd have gone with starting strength. At less than a 1.5xbw deadlift, I wouldn't worry about being too advanced for any program.

  7. #7

    Looking for new program

    Easy strength is based on spreading the volume across 5 or so days per week, and not doing more than 10 (55) reps of a given lift per day. You do about 3-5 big lifts per day at about 60% of your max and you do some hiit warmups like 75 kettle bells or 25 goblet squats. Every 2 weeks you change the lifts for example you would do bench for 2 weeks and then maybe military press for 2 weeks. About 3 times per 2 weeks you lift heavy in a 532 or 123456 singles with increasing weight The 123456 is probably the heaviest day so you follow that day with a very light easy day of 10 reps of each lift. You rest completely 2-4 days per week. On 55 days if you feel strong you may go to 70 or 75% or you may do an extra set for 555. The program relies on you understanding your body and working hard on days when you feel strong but doing at least something on days when you don't. The periodization therefore is based on your physiology and not some predetermined schedule that may have nothing to do with your state of recovery

  8. #8
    BLZ
    Guest

    Looking for new program

    Quote Originally Posted by "wormtown":20a502nq
    As for westside, at 5'11", and a little under 165, I am a skinny bastard.
    Right...I didn't mean to imply you should do the regular program over the SB program. I just meant that I have experience with Louie's conjugate system and I like it...I would be surprised if the SB program was vastly different.

  9. #9

    Looking for new program

    Quote Originally Posted by "BjsAust":2sg791x5
    You don't specifically say, but it sounds like you don't want to put any weight on, just build relative strength?

    I'd have gone with starting strength. At less than a 1.5xbw deadlift, I wouldn't worry about being too advanced for any program.
    Not averse to gaining a bit, but don't want to just lift, and I'm too old and beat up to add weight daily.

  10. #10

    Looking for new program

    Seems like 531 would meet your needs quite well.

  11. #11
    JJShope814
    Guest

    Looking for new program

    I just started 531 after following Coach Dos' Power Training. I LOVE 531 so far. I also LOVED power training... They are definitely different workouts, but both, in my opinion, are very good. If you are looking to gain strength, 531 is awesome. If you want to increase athletic ability, I think Power Training might be the way to go. I also like that I can finish my 531 workout and be out of the gym within 40 minutes at the most. That's always a nice touch. Power Training, even doing the push/pull 4-day split took nearly an hour every time I trained.

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