Finished my first work out yesterday and I'm itching to get back in the Gym, I had been in there 5 days a week... I can't wait till tomorrow.....
Been doing a westside routine modified for raw lifting, but looking for a quick change for a bit as well as getting my benchpress up because it my weakest link. Going to be starting this program in the next day or 2, just had a thing or two to ask.
First, can I substitute chin ups or reverse grip rows for lat pulldowns? work out at home sometimes and don't have a lat pulldown there.
Second question, how often can this program be done in a year( or how long should you wait between doing a cycle of this template)?
And actually one more question, can this template be modified for a squat/deadlift program?
Last edited by Efilnikufesin; 02-19-2009 at 12:16 PM.
Yes, you can use chins if you don't have access to the pulldown apparatus.
I think you can safely/effectively do the program 3 times per year.
It can be modified, but the squat or dead would require different load patterns (percentages, reps etc.).
I completed the program last week and it worked pretty well. I didn't follow the diet as stated, but even without the diet I gained an easy 10lbs on my bench and was like an inch away from 240. Great 4-week program!
i want to give this a go but i'm also doing a lot of CV at the moment, i'm training for a triathlon so i do 1 swim, 2/3 runs, 2 cycles per week, combined with 2/3 gym sessions. how much of an effect will this have on the weight programme? also with the increased calorie intake - how much body fat will be put on?
Last edited by cameron byrne; 02-22-2009 at 04:04 AM.
Cameron, very little. You simply cannot add that much body fat if intensely training with weights in a 30 day period.
I'm in mid week on the 2nd week and seems to be going well... I was just wondering if you've put anymore thought into a routine for when this one is over...
I went to Starr's 5 x 5, and it's been serving me really well.
5'8" 177 (meet PRs) ALL RAW
Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)
Total - 1236 (1168.4)
Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525
I have many questions concerning this workout program...
For the things that just say 2x10 i just pick any weight to do 2x10 times? and for failure i just pick any weight that i have trouble with on the 1th rep of both sets? and also i know im increasing weight for the bench do i increase weight by 10 pounds after every week for those also? my 1RM is 185 so i dumbells i would just use like a 40 pound do the 1x30 or like a burnout instead? something like that? ALso my current routine is
thursday same as monday
friday same as tuesday
saturday same as wednesday
sunday day off
I am lookin to gain more mass and build muscle but also want to look real cut to see my chest/biceps/abs and etc so if i jump into this program that following monday would it also help my chest/abs/biceps looking more cut and bigger and lean as well. I noticed there arent any biceps/shoulder/forearms workouts could i just incorprorate these intomaybe tuesday/thursday/saturday? or wooult it effect my gains on the benc? thanks! for the program i currently am doing its been about 3 monthe and i went from a 155 1RM(dont laugh) to a 185 1RM(dont laugh)
Question- It says 65% for first day x3 x3.
So if my max is 165 that would be benching 107.25 for 3 reps 3 times. That seems way to easy. Is that right or did i mix it up?
Thankyou for the programme. I am 6 weeks into the 12 week programme that was made by Mike Wolfe on the site in the questions and answers section. After the programme I rest for a 1 week and then go for a new record. When do you think is a good time to start your programme once I have gone for a new personal record? Thankyou in advance.
Last edited by n.die_beast; 02-27-2009 at 07:05 AM.
I've searched throughout the thread, but didn't find a solid enough answer...
After the last day of the program, how long would you say is appropriate to wait before attempting the new max?
Thanks in advance
4-5 days of rest is a solid period.
would the first week of this work as a deload ? i've been training hard for a while and am due for deloading but would like to get going with this routine so i can have time to peak for a meet. send me a pm plz
Great, thanks for the replies. Just for clarification, are we talking about a complete break from the gym or just from bench?